Akins Healthy Edge April 2013

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April 2013

CURRY SPICE

30 secrets TO STAYING

AN ANCIENT REMEDY BA CKED

BY MODERN SCIENCE p. 10

YOUNG! simple anti-aging strategies that help slow down the clock

EAT SMART

PQQ: THE NO. 1 NUTRIENT FOR BRAIN HEALTH

BON APPÉTIT LIGHT, HEALTHY FRENCH FARE

SPRING SOLUTIONS

NATURAL RELIEF FOR SEASONAL ALLERGIES AKINSCover_April13_JS.indd 1

plus

HOW TO NOURISH YOUR NAILS 2/28/13 1:52 PM

Radius

Floss Sachets Convenient travel-safe floss packets that are 100% biodegradable. The soft, spongy floss is coated with xylitol for total mouth and gum health. Available in Cranberry with antibacterial cranberry essence, or Mint with natural mint and tea tree for the ultimate fresh, clean mouth.

Hubert’s

Limeade Pure refreshment anytime! Everyone will love these all natural limeades with a crisp tart taste. No artificial colors or flavors. Available in Original Limeade or Cherry Limeade.

Rob’s Really Good

Peachy Keen Oolong Tea Cheribundi

Cacao Cherry Juice Drink Experience the benefits and taste of cacao and tart cherries.

An antioxidant rich beverage, with 50 cherries in each bottle!

Not from concentrate.

Surf Sweets

Spring Mix Jelly Beans Just in time for Spring, enjoy these fruitfully delicious jelly beans. They are sweetened with fruit juice and supply 100% vitamin C per serving. Spring mix of fruit flavors, including Tropical Punch, Lemon Aid, Watermelon, Mixed Berry, Tangerine and Pineapple. Gluten Free, and made only with natural colors and flavors.

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Naturally peachy flavored oolong tea. A delicious & refreshing addition to any day. Made with Fair trade certified ingredients.

Angie’ss

White Cheddarr Kettle Corn n

A new flavor to the Angie’s line off artisan kettle corn. This Kettle Corn n gives the perfect balance of sweetness,, cheese & salt. No artificial colors, flavorss or preservatives. Gluten Free..

Doctor Kracker

Asiago Cheese Culinary Crisps Toasty whole grains, seeds & award winning flavor! These hearty crackers are packed with nutrition, with 17 g whole grains, 4 g protein, and 2 g fiber per serving. Delicious with soups, salads, or on their own.

2/27/13 4:22 PM

Turmeric: The Golden Spice

Teatulia

Tulsi Infusion Tea An invigorating black tea-tulsi blend with a rich, full-bodied spiciness.

Excellent on ice. Made from 100% organic single garden tea.

North AmericanHerb & Spice

CocaPalm

A nutrient-rich blend of virgin coconut oil and red palm oil that makes a wholesome organic cooking oil. CocaPalm supplies carotenes and tocotrienols, plus medium chain triglycerides (MCT). 100% cold-pressed.

Divine Health

Living Resveratrol

A potent antioxidant that reduces free radical damage and improves gene health by activating the sirtuin longevity gene pathway.* Supplies 300mg of resveratrol per serving. 100% plant-derived, from Japanese Knotweed.

Full Core

Lemon Lime Full Core Beverage Natural appetite control drink that promotes digestive health and satiety with 10 grams of fiber.* Fortified with vitamins and minerals. It’s the way to stop snacking. Great lemon lime flavor, and only 25 calories per serving!

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Turmeric is an herb from the ginger family. Most people know it as the main ingredient of curry powder, used to flavor traditional Indian dishes.

Curcumin, responsible for the yellow color of turmeric, is the active compound of turmeric and has become the object of research because of its action as a potent anti-inflammatory and antioxidant.

Research has found that turmeric helps reduce joint inflammation by acting as a natural COX-2 enzyme inhibitor. One study found that arthritis patients who took curcumin from turmeric for 8 months had improvements in pain, stiffness, and physical function, compared to those who took a placebo. This anti-inflammatory effect extends to the liver, where research shows curcumin delays liver damage that could eventually cause cirrhosis.

Curcumin is also a potent antioxidant, protecting cells from free radical damage. This may explain why research has shown that curcumin may have a protective effect against cancer development.

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

2/27/13 4:28 PM

April 2013

features 18 Aging Gracefully You can’t stop the clock from ticking, but you can lessen the impact of passing years, delay (or prevent) the onset of age-related ailments, and increase your lifespan. Just check out these easy-to-follow natural anti-aging strategies.

20 French Country Picnic This spring, take time to appreciate the warm weather and the beauty of the great outdoors. Our simple-yet-elegant recipes for al fresco dining can help you enjoy the wholesomeness of the French countryside anytime, anywhere.

departments NEWS FLASH

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STRESS

The Latest Research. Carbohydrates and dementia; what’s new in weight loss; and more.

SUPPLEMENT ADVISOR

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Aging Essential. Vitamin B12 deficiencies can cause a host of problems as we age.

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A four-step plan to calm frazzled nerves and help restore balance.

ALLERGIES

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Natural remedies for seasonal sniffles.

PURE BEAUTY HERBAL ADVISOR

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Curry Spice. This ancient Indian remedy is earning the respect of modern science.

GLUTEN FREE HEALING EDGE

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Rejuvenate Your Brain. Why PQQ may be the most important supplement for brain health.

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Beauty at Your Fingertips. The secrets to longer, stronger, more lustrous nails.

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Gluten-Free Emergency Kit. When bad weather strikes, don’t get caught out in the cold.

NATURAL GOURMET EXPERT’S CORNER

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Capital D. Answers to your questions about this important nutrient.

FAVORITE THINGS AUTISM

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Safe, supportive nutritional therapies.

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30

Luscious Lamburgers. Tired of the same old burgers and dogs? Why not give lamb a try?

32

Healthy Rewards. One reader’s supplement regimen for chronic fatigue and celiac disease.

April 2013

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2/28/13 9:27 AM

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12/14/12 10:58 AM

letter from the editor

Time Savers Editorial Director Nicole Brechka

The weather is warming up, and for many of us that means yard work.

During the past few weekends, my wife and I have been digging up dead shrubs, planting bulbs, re-mulching flower beds, and taking lots and lots of Advil. Every time my knees creak when I squat down to pull a weed, I’m reminded that I’m not quite as young as I used to be. So this issue of The Healthy Edge, with its focus on anti-aging, comes just in time.

One of the big concerns that many of us have as we get older is mental sharpness. With that in mind, we take a look at two key supplements for brain health: vitamin B12 (p. 8) and PQQ (p. 12).

For those age-related aches and pains, including more serious issues related to osteoarthritis, check out Herbal Adviser (p. 10) for the latest on turmeric.

A strong anti-inflammatory that helps relieve pain, this ancient spice also shows promise in warding off strokes, heart attacks, Alzheimer’s, and more.

The pressures of our modern lives are a big contributor to premature aging and related ailments, so we’ve put together “4 Steps to Stress-Free Living” (p. 24) to help you relax. And to top it all off, “Aging Gracefully” (p. 18) offers 30 simple ways to ward off age-related maladies and lessen the impact of the passing years—so we can all get out there and continue to enjoy many springs to come.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 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 Jim Finnegan 800.443.4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox

THE HEALTHY EDGE. Vol. 3, No. 3. 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.

April 2013

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2/28/13 10:46 AM

W ER O N SH THE PERFECT KO BONE-BUILDING

TRIFECTA

Bluebonnet is excited to reintroduce koshercertified Liquid Calcium Magnesium Citrate Plus Vitamin D3 providing calcium, magnesium and vitamin D3 in the scientificallycoveted potencies and ratios for optimal bone health. Some of the most compelling and in-depth clinical research related to bone health has been conducted collectively on these three popular bone-support nutrients, which is why they are so highly regarded as the “winning ticket” to bone health. There is no substitute for what these three nutrients can do in the remodeling of bones. And now all six (6) natural flavors have been kosher-certified by KOF-K, one of the world’s most respected kosher certification agencies.X So don’t sell your bones short by supplementing with calcium alone. Give them the perfect bone-building trifecta! Make Bluebonnet’s Liquid Calcium Magnesium Citrate Plus Vitamin D3, an important part of your daily nutritional regimen for maintaining healthy bones and teeth.X

Bluebonnet. Nutrition to the Fifth Power.

NATURE · SCIENCE · QUALITY · TRUTH · KNOWLEDGE Only those Bluebonnet products bearing

are kosher-certified.

Available at fine natural food stores 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.

X

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

1/23/13 11:21 AM

newsflash

By Vera Tweed

WEIGHT-LOSS: WHAT’S IN The weight-loss industry is a lot like the entertainment industry—one day a diet is in, and the next, it’s out. (Remember the no-fat diets from the late '80s/early '90s?) And, as you might expect, there is no shortage of new ideas when it comes to weight loss. What's popular this year for shedding excess pounds? Here is our “it” list of diet books and supplements.

Too Much Bread: Bad for Your Head A high-carbohydrate diet (with about two-thirds of daily calories from carbs) increases the risk of mental decline among seniors by 89 percent.

That’s the conclusion of researchers who studied 937 men and women, with an average age of 80, for four years.

The study, published in the Journal of Alzheimer’s Disease, also found that those who ate the highest percentage of protein and fat were least likely to deteriorate mentally or get dementia. The dangerous types of carbs are refined starches and sugars, whereas fresh fruits and vegetables, as well as legumes, are protective.

magnesium HELPS KIDS WITH CYSTIC FIBROSIS Magnesium supplements can help to relieve breathing problems in cystic fibrosis, a genetic disease in which abnormal mucus build-up blocks normal breathing. A study of 44 children and adolescents with the disease, published in the American Journal of Clinical Nutrition, found that 300 mg of magnesium bisglycinate chelate, taken daily for eight weeks, significantly improved breathing. This form of magnesium, found in several different brands of supplements, is patented by its manufacturer, Albion Laboratories.

Look for mention of Albion in or near the ingredient list on product labels.

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BOOKS: Practical Paleo by Diane Sanfilippo, Bill Staley, and Robb Wolf The 17 Day Diet by Mike Moreno The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds

by Rip Esselstyn The Healthy Green Drink Diet

by Jason Manheim The Virgin Diet by JJ Virgin Wheat Belly by William Davis SUPPLEMENTS: African mango Green coffee bean extract Homeopathic HCG drops Raspberry ketones

HOT INGREDIENT OF THE MONTH:

EpiCor You’ll find this proprietary ingredient in formulas designed to bolster immunity and help prevent colds and flu. A fermented form of the beneficial type of yeast Saccharomyces cerevisiae (also known as Brewer’s Yeast), EpiCor contains vitamins, minerals, amino acids, protein, antioxidants, and fiber.

Studies have shown that EpiCor helps balance the immune system year-round, boosting and/or suppressing it when needed. EpiCor can be found in many products at health food stores.

April 2013

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2/27/13 4:29 PM

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1/23/13 10:43 AM

supplement advisor

Aging Essential Vitamin B12 protects against Alzheimer’s, stroke, and gene damage

V

itamin B12 is a component of numerous reactions that protect our genes, enhance cognitive function, and ward off cardiovascular disease. According to the Department of Agriculture, 33 percent of Americans don’t get enough B12 , and the actual number may be higher. If you are age 65 or older, you have a high risk of atrophic gastritis, a digestive condition that interferes with B12 absorption.

ALIAS: Several forms of B12 are available as supplements, including cyanocobalamin, hydroxocobalamin, and methylcobalamin. Many health experts consider hydroxocobalamin and methylcobalamin to be the more natural forms of the vitamin.

[Editor’s note: Hydroxocobalamin is hard to find; you may need to go through a holistic practitioner to purchase it.]

BENEFITS: Research has revealed multiple health benefits to vitamin B12.

heart disease. To protect yourself, take a supplement that contains vitamins B12 and B6, as well as folic acid.

Methylation. Vitamin B12—along with folic acid and other B vitamins—plays an essential role in methylation, which is needed to replicate genes and regulate their activity, protect against cardiovascular diseases, and make neurotransmitters and phospholipids.

Gene Protector. People who have low levels of vitamin B12 can experience a high rate of gene damage, which accelerates cell aging and increases the risk of certain cancers. Michael Fenech, PhD, a scientist at Australia’s Commonwealth Scientific and Industrial Research Organization, found that supplemental B12 and folic acid could reduce gene damage.

Cardiovascular Disease. Low levels of vitamin B12 lead to increases in blood levels of methylmalonic acid, which may boost the risk of Alzheimer’s disease, stroke, and

Mood Booster. Experiencing a “down day” or the “blues,” but not serious enough to call it depression? Some physicians recommend 500 mg of L-tyrosine combined with 500 mcg of sublingual vitamin B12. (For more on boosting mood and improving energy levels, see “Shine with Healthy Energy,” p. 9) Mental Health. Low blood levels of vitamin B12 are considered a type of “nutritional anemia” that may result in fatigue,

tip!

Because aging and common over-the-counter and prescription drugs interfere with vitamin B12 absorption, it’s best to take larger amounts than the recommended daily dose (only 2.4 mcg).

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2/28/13 11:35 AM

By Jack Challem

mental fuzziness, and symptoms of senility. Every person with Alzheimer’s symptoms should be tested for a B12 deficiency—or simply be given sublingual tablets to see if they ease symptoms. Low vitamin B12 levels are common among people with early forms of Alzheimer’s.

BACKGROUND CHECK: Some drugs may interfere with the absorption or assimilation of vitamin B12 , setting the stage for often-unrecognized deficiencies.

These include various heartburn and acid-blocking medications, antibiotics, and oral contraceptives.

Nitrous oxide, often used in anesthesia, destroys vitamin B12. A study described in the British Medical Journal found that the longer people with diabetes took the drug metformin, the more likely they were to experience a B12 deficiency.

CLINICAL PEARL: Japanese doctors treated six multiple sclerosis patients by injecting them with 60 mg of B12 (a massive dose) daily for six months. Although the patients’ muscle function didn’t improve, their visual and hearing problems did.

GLEANINGS: Traditionally, B12 deficiency is identified by noting the presence of megaloblastic anemia, in which red blood cells are abnormally enlarged. But this change occurs only after years of vitamin B12 deficiency. A more useful test measures methylmalonic acid, which rises when “functional” levels of B12 are low.

HEADS UP: A study published in the Archives of Internal Medicine found that large amounts of supplemental vitamin B12 are needed to correct a deficiency. The vitamin depends on a molecule called “intrinsic factor” for absorption through the gut. Vitamin injections bypass the need for intrinsic factor, as does sublingual B12, which seems to work just as well.

WHAT SHOULD YOU TAKE: The recommended daily amount of B12 for adults is a scant 2.4 mcg. But because aging and common drugs interfere with B12, it’s likely worthwhile to take 500–1,000 mcg daily. The vitamin is exceptionally safe.

BLUEBONNET NUTRITION EARTH SWEET METHYLCOBALAMIN has 5,000 mcg of this highly absorbable form of B12. The chewable tablets in Natural Raspberry Flavor are sweetened with a mix of juice concentrates.

SHINE WITH HEALTHY ENERGY Jacob Teitelbaum MD, author of the best-selling book From Fatigued to Fantastic! and the free iPhone app “Cures A–Z,” shares advice for boosting energy naturally.

Are you one of the 31 percent of adults suffering from ongoing fatigue? Tired of being hooked on coffee or energy drinks? Here’s how you can get real energy—and feel great. Simply remember the word “SHINE”!

SLEEP Get adequate sleep, preferably eight to nine hours a night. Have insomnia? Try a sleep aid with L-theanine, valerian, passionflower, and/or hops.

HORMONES Lab tests miss the large majority of people with hormonal deficiencies. It’s better to go by symptoms. If you’re tired, achy, have experienced weight gain, and are cold intolerant, it suggests a thyroid issue. Irritability when hungry (what I call, “Feed me now, or I will kill you!” syndrome) suggests that you might need adrenal support.

To help your thyroid, add a good iodine supplement. An excellent one is Tri-Iodine by EuroPharma (6.25–12.5 mg per day).

Don’t take more or it can suppress your thyroid. For exhausted adrenals, try a mix of adrenal glandulars, vitamin C, pantothenic acid, and licorice. In addition, cut out sugar, but don’t restrict your salt intake.

INFECTIONS Especially in cases of yeast (candida) infections, probiotics can often be beneficial.

NUTRITION Take a good multivitamin. Maca root and cordyceps mushroom can enhance energy and stamina and counter adrenal fatigue.

Ribose (or D-Ribose) powder can dramatically increase energy. In a recent study of 257 people with chronic fatigue syndrome, ribose increased energy an average of 61 percent after three weeks. Try adding 5 g of ribose to water or juice daily.

EXERCISE Preferably, do some kind of activity outdoors. The advice to avoid sunshine is contributing to widespread vitamin D deficiency. Avoid sunburn—not sunshine.

PURE VEGAN B-12 SPRAY. This easy to use methylcobalamin spray supplies 500 mcg per serving and is vegan certified.

JARROW FORMULAS METHYL B-12 has 1,000 mcg of methylcobalamin in a delicious cherry-flavored lozenge. Xylitol is used to sweeten the lozenges, which you can chew or let dissolve in your mouth.

The Healthy Edge

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2/28/13 11:35 AM

herbal advisor

curry spice

By Vera Tweed

An ancient cure backed by modern science

A

surgeon was once so amazed by his patient’s experience with turmeric—the Indian curry spice—that he wrote about it for Time magazine. The patient, whose hips had degenerated to the worst possible condition, suffered no pain after taking turmeric, even though medications previously brought no relief.

Initially, the doctor was skeptical about the healing properties of plants, but this experience prompted him to study the scientific literature. What impressed him were studies showing pain relief among rats—since rats don’t respond to placebos.

The Secret Behind the Spice A relative of ginger, turmeric (Curcuma longa) has a bulbous root that has proven to be quite versatile. In addition to spicing up food and dying cloth, it has long been used in both India’s ayurvedic system and traditional Chinese medicine to treat everything from arthritis pain and indigestion to skin diseases and wounds.

Turmeric’s yellow color comes from curcuminoids, compounds that are collectively known as curcumin. Curcumin is believed to be the key to turmeric’s healing properties. In nature, curcumin makes up approximately 4 percent of turmeric, but in supplements, it’s much more concentrated.

Unbeatable Health Benefits There have been more than 1,300 studies on the health benefits of turmeric or curcumin. One of the most striking findings has been turmeric’s potential to prevent the build-up of plaques in the brain that are the hallmark of Alzheimer’s disease, which is rare in India. Among people over age 65, incidence of Alzheimer’s in the United States ranges between 5 and 17 percent, depending on the state. In the same age group in India, incidence of the disease ranges from 1 to 2.4 percent. This near-absence of Alzheimer’s has been attributed to the amount of turmeric found in traditional Indian diets.

A combination of lab, animal, and human studies shows that turmeric is a strong antiinflammatory that relieves pain; decreases blood clotting that leads to heart attacks and strokes; protects against premature aging; helps the body eliminate cancer-causing toxins; and stops the growth of blood vessels that feed tumors. Studies have also indicated that curcumin relieves osteoarthritis pain; improves digestion; and reduces symptoms of ulcerative colitis and irritable bowel syndrome.

How to Take Turmeric Curcumin Supplements: Can be taken on an ongoing basis to relieve symptoms such as arthritis pain, or to support overall health. Dosages of 300–600 mg of curcumin (or curcuminoids), one to three times daily, are usually recommended. Check for the exact curcumin content on product labels. To enhance absorption, some supplement formulas also contain bromelain, an enzyme from pineapples, and/or piperine, a black-pepper extract that can interact with medications.

Turmeric Supplements: Follow product directions. Turmeric is naturally found in mustard as well as in curry spice, but the quantities in Western dishes are generally too low to deliver any significant health benefits.

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TERRY NATURALLY CURAMIN Featuring a micronized form of curcumin and turmeric essential oils, this awardwinning product is designed to help alleviate all types of pain.

WAKUNAGA KYOLIC CURCUMIN Aged Garlic Extract is combined with a proprietary, studied form of turmeric (Meriva Turmeric Complex) in this powerful anti-inflammatory formula.

April 2013

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2/27/13 2:26 PM

Our Science.

Your Memory.

Clinically proven for greater mental focus, improved memory function, and antioxidant support to the brain.* In a published double-blind human clinical trial, Himalaya Pure Herbs Bacopa was shown to improve logical memory test scores by 30% compared to 3%* in the placebo group within 4 months.1 *(10.1±1.9 to 14.5±1.8) , (10.8±2.0 to 11.1±1.9)

Clinically Proven Benefits Published in:

1

Asim Kumar Mandal MD, Suprabha Hedge MS (Ayu), Pralhad S. Patki MD. "A clinical study to evaluate the efficacy and safety of Bacopa caplets in memory and learning ability: a double-blind placebo-controlled study." Australian Journal of Medical Herbalism 2011 23(3): 122-125. Clinical Journal.

Individual results may vary.

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1/16/13 11:29 AM

healing edge

By Michael T. Murray, ND

rejuvenate your brain PQQ—a new wonder supplement—may be able to help your brain fire on all cylinders no matter your age

A

recently discovered, vitamin-like compound known as pyrroloquinoline quinone—or PQQ—shows promise for boosting mental performance and memory.

This naturally occurring compound is an essential cofactor in cellular functions and has been found in all plant foods analyzed to date. Parsley, green peppers, kiwi fruit, papaya, and tofu are especially rich sources, containing 2–3 mcg per 100-gram serving.

Green tea provides the same amount per 4-oz serving.

What Does PQQ Do? Studies show that PQQ is a key regulator of cellular function and is capable of neutralizing free radicals to a much greater degree than many other antioxidants such as vitamin C. When PQQ is omitted from diets in animal studies, it can lead to abnormal reproductive function, compromised immunity, and growth impairment. The daily requirement of PQQ seems to be similar to that for folic acid (400 mcg).

As is the case with other essential nutrients, the immune system seems to be particularly sensitive to low levels of PQQ.

PQQ for Energy and Anti-Aging Another key action of PQQ involves mitochondria, the energy producing compartments in our cells. In addition to PQQ’s powerful antioxidant effect, it also promotes the generation of new mitochondria within aging cells, a process known as mitochondrial biogenesis. This effect makes PQQ ripe for further study in the anti-aging field.

Brain Benefits with PQQ Current research has focused primarily on PQQ’s ability to protect memory and cognition in both aging animals and humans. Here are some of the effects noted in the animal studies involving PQQ:

QUALITY OF LIFE LABS VITAPQQ This award-

winning supplement has a hefty 20 mg of PQQ per capsule. It’s also gluten-free and vegetarian. Try taking one capsule daily.

Blocks the formation of several compounds that are extremely damaging to brain cells.

Protects against the self-oxidation of the DJ-1 gene, an early step in the onset of Parkinson’s disease.

Protects brain cells against oxidative damage.

Reverses cognitive impairment caused by chronic oxidative stress and improves performance on memory tests in animal models.

Protects the brain against neurotoxicity from glutamate, mercury, oxidopamine (a potent neurotoxin used by scientists to induce Parkinson’s in laboratory animals), and other powerful toxins.

Prevents development of a protein associated with Parkinson’s disease.

Protects nerve cells from the beta-amyloid protein, which has been linked with Alzheimer’s disease.

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delivers a synergistic blend of fish, flax, and borage oils, which are great for heart, skin, and brain health.

April 2013

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2/27/13 2:31 PM

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1/23/13 10:47 AM

expert’s corner

By Jonny Bowden, PhD, CNS

capital D

O

ne of the hot topics in nutrition today is vitamin D, which has been shown to have positive effects on cellular health, cancer prevention, immunity, bones, brain health, and even overall mortality.

With all the press vitamin D has gotten, it’s no wonder that people want to know more about its benefits. Here are a few questions we’ve received:

Q: What’s the difference between regular vitamin D and D3?

The system of naming vitamin D can be pretty confusing. “Vitamin D” is actually an umbrella term for several different compounds, the most important of which are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

These two vitamins are very different.

Studies have shown that D3 is the more potent, so that’s the one you want.

Ironically, mainstream versions of vitamin D usually use the much less effective vitamin D2, so it pays to avoid drug-store brands and look for quality supplements at your health food store.

And remember to take vitamin D3 with a fat-containing meal to ensure that it’s fully absorbed.

Answers to your questions about this prominent vitamin

Q: What kind of blood test should I take for vitamin D? The only test that means anything is the 25-hydroxy vitamin D—or 25(OH)D— test, which is recommended by the Vitamin D Council (vitamindcouncil.org). Most nutrition-oriented physicians like to see levels in the 50 ng/mL–70 ng/mL range, sometimes going as high as 80 ng/mL. The chart at the bottom of the page provides some general reference levels.

(Note: The most common measurement standard in the US is ng/ml (nanograms per milliliter); the other measurement, nmol/L (nanomoles per liter), is more often used in Europe.)

Q: A blood test showed that I’m low in vitamin D. My doctor suggested 2,000 IU per day. Is that enough?

It depends on how low your levels are.

In general, you need to take 1,000 IU of vitamin D per day to increase your blood levels by 10ng/ml; 2,000 IU per day to increase blood levels by 20 ng/ml; and so forth. So someone with a borderline level of 37 would need about 3,000 IU per day to move up to a much healthier level of 67.

But it’s not a guessing game. Further tests will show whether or not the dose that you’re taking is working, so you can adjust as needed.

Q: My doctor told me to scale back on vitamin D. I’m overweight, and she’s concerned that it gets stored in fat cells. How should I proceed?

It’s true that fat-soluble vitamins—D, A, E, and K—get stored in fat cells, and over-

VITAMIN D LEVELS (25-hydroxy vitamin D)

14

Deficient

Insufficient

Optimal

Cancer Therapy

Excess

<25ng/ml <20nmol/L

<35ng/ml <40-80nmol/L

50–65ng/ml 80–120nmol/L

65–90ng/ml 120–160nmol/L

>100ng/ml >200nmol/L

D-Rich Foods: From Highest to Lowest Amounts: Wild Salmon (Farmed salmon has been shown to contain lower levels of vitamin D than wild salmon.)

Sardines Goat’s Milk Cow’s Milk Shiitake Mushrooms Eggs

weight people tend to have more fat stores. But that doesn’t mean they have higher blood levels of vitamin D. In fact, because fat cells tend to hold on tightly to vitamin D, the opposite can often be true. In a study led by vitamin D expert Michael Holick, MD, obese and non-obese people were exposed to identical amounts of the vitamin. But the obese group was only able to raise their blood levels to about 45 percent of the amount that the non-obese group did.

Holick says that obese people can require twice as much vitamin D to satisfy their needs, and he advises that they take 3,000–6,000 IU per day.

So you should definitely discuss this more with your doctor. Get her to test your blood levels before changing your supplement regimen. And ask to see any data she has that indicates that the amount of vitamin D you’re taking can be dangerous. To my knowledge, there has never been a substantiated report of toxicity occurring from as much as 10,000 IU of supplemental vitamin D per day (the amount I take). So unless you’re doing something crazy like taking 100 capsules of 2,000 IU each every single day, you’re probably safe.

April 2013

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1/23/13 10:31 AM

Nutritional Support for the Autistic Child

BY SALLY KARLOVITZ, CN

Q:

I’ve heard a lot about noni, but I wonder if the health values are for real or is it just a fad?

AUTISM. WHAT USED to be a very rare diagnosis is now being heard by the parents of 1 in every 88 children, according to the latest statistics. Regardless of what therapies you do with your autistic child, one approach that’s harmless to try and highly supportive is optimizing nutrition. One thing that autistic children have in common with other children is that their brains and their bodies rely on nutrients for proper functioning. Knowing what an autistic child must have for optimal health is essential. This article explores the basics.

Noni is definitely more than just a passing fad. The fruit of the noni plant is rich in a variety of compounds, including vitamins, minerals, trace elements, plant sterols, bioflavonoids, and enzymes. Traditional uses of noni include:

A:

Protein. Protein is important since neurotransmitters (messengers in the brain) are made up of amino acids that come from protein. Protein in small amounts throughout the day can help even out blood sugar (glucose) which is the primary fuel for the brain. Protein sources include meat, fish, beans, nuts, and seeds.

Fat. Research shows that the brain needs certain fats, called essential fatty acids, to function.

Omega-3 fatty acids, which are broken down as EPA and DHA, have been shown to be deficient in autistic children. DHA is so important for proper brain development that it’s now in prenatal vitamins and fortified in all infant formulas. Fish oils are the best source of DHA for children.

Carbohydrates. Good carbohydrates from whole grains are important because they help provide a steady supply of glucose to the brain. Avoid simple sugars, which cause a spike and a subsequent drop in blood sugar. Some parents also find that a gluten-free diet can make a difference.

Basic Vitamin/Mineral Supplement. Studies show that only 1 percent of children’s diets meet daily dietary requirements. Autistic children need supplements even more due to the limited variety of foods that many of them eat, food allergies, and gastrointestinal problems. Choose only a high quality supplement with no artificial colors, flavors, or additives. Make sure it has a full spectrum of nutrients including B complex vitamins and magnesium, a mineral shown to decrease aggression and increase positive behavioral outcomes.

Bengal Vites™ Children’s vegetarian multiple vitamin and mineral.

No artificial colors or flavors.

In natural berry flavored tigershaped chewable.

Gluten & Dairy Free.

16

Q&A

RealKID™ DHA Gels Supports healthy brain development.* Dairy Free omega-3 DHA supplement.

Natural orange cream flavored chewable softgels.

Gluten Free.

ANTI-INFLAMMATORY/ANALGESIC Natives who used noni referred to is as the “Headache Tree.” This is because it produces unique anti-pain and antiinflammatory effects in the body. One possible explanation is the level of enzymes found in noni.

ADAPTOGEN Noni is considered to be an adaptogen, normalizing and balancing body functions in the presence of stress.

WOUND HEALING Traditional uses of noni include its use for ulcers and even topically for wounds. This again may be due to its level of enzymes, as well as antioxidant compounds.

Hawaiian Noni Juice Concentrate Contains the nutrients & enzymes naturally found in noni.

Combines pure noni concentrate & whole noni.

Concentrate form allows you to take less.

April 2013

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The Healthy Edge

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aging gracefully IDEAS FOR EVERY DAY WE CAN’T STOP THE CLOCK FROM TICKING, BUT THESE TIMELY TIPS CAN HELP SLOW THE EFFECTS

DAY 1

GO LOW-GLYCEMIC. When

you eat white sugar, bread, pasta, and other high glycemic-index foods, your blood sugar levels rapidly increase, prompting a surge in insulin—a pattern that’s associated with inflammation and Type-2 diabetes.

DAY 2

GET ORGANIC SKIN.

Artificial preservatives and fragrances, and cheap oils age skin. And because older skin is more sensitive, it’s more likely to react to chemicals. So it’s best to use organic facial and body care products. Try Pangea Organics’ Japanese Matcha Tea Facial Mask, or Aubrey Organics’ Lumessence line, which is designed especially for older skin.

Y

ou can’t stop aging.

But you can lessen the impact of the passing years, increase your lifespan, and delay (or prevent) the onset of age-related diseases such as cancer, arthritis, heart disease, Alzheimer’s, and osteoporosis. Just check out these 30 ways to turn back the clock, and slow the march of time.

B Y LISA TURNER

18

DAY 3

FOCUS ON FATS. Found

in olives, olive oil, avocados, almonds, and other nuts, monounsaturated fats can help normalize cholesterol and protect against inflammation.

DAY 4

RESPECT CORDYCEPS.

Used in traditional Chinese medicine for thousands of years, cordyceps has shown the ability to increase learning and memory, and slow aging, in modern studies.

DAY 5

DAY 7

NIBBLE ON BLUEBERRIES.

DAY 8

DISCOVER DHEA.

DAY 9

SEEK VITAMINS C AND E.

They’re rich in polyphenols, which help reduce inflammation and protect against age-related changes in the brain. Try a smoothie with blueberries, almond milk, and whey protein powder, a source of the amino acids the body needs to produce glutathione, a compound that also protects against aging.

It’s a precursor to other hormones, and has been shown to decrease insulin resistance and reduce inflammation.

Applied topically, both can help protect skin from sun damage. Try Jason Natural Ester-C Cream, or Avalon Organics Vitamin C Renewal Cream.

DAY 10

FIGHT INFLAMMATION.

DAY 11

HIGHLIGHT HUMMUS.

DAY 12

GET YOUR ZZZS.

Inflammation has been linked to heart disease, cancer, Alzheimer’s, and other age-related diseases. Supplements that help reduce inflammation: curcumin, quercetin, bromelain, omega-3 fats, and alpha lipoic acid.

EAT LESS. Studies show

that reducing calorie intake by 30–50 percent—without restricting nutrients— can slow the effects of aging, improve blood pressure, lessen inflammation, promote healthy weight, and optimize cholesterol.

DAY 6

Rejuvenating Eye Cream or Skin Organics’ Coffee Berry with Hemp Oil Stick.

Garbanzo beans are rich in lignans that protect against breast, colon, and other types of cancer. Other beans, lentils, and flax seeds also have a high lignan content. Aim for half a cup, several times a week.

OPEN YOUR EYES.

Minimize dark circles and other signs of aging with antioxidant-packed eye creams. Try Aubrey Organics’ Lumessence

Changes in sleep patterns are a normal part of aging, but sleep remains

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critical for preventing disease. If you have trouble snoozing, try valerian, passionflower, GABA, or chamomile.

CATCH KETCHUP. It’s high in lycopene, which helps prevent blood from clotting and protects against prostate and other cancers. Red peppers, red grapefruit, and watermelon are other sources.

DAY 13

DAY 14

LEAVE THE LABELS.

Processed foods are often filled with high-GI flours, unhealthy fats, and fructose—all of which can increase inflammation and accelerate aging. Buy whole foods, and stick to nuts and fruits for nibbling.

DAY 15

TAKE A DOSE OF D.

Vitamin D is associated with longer life span, and helps protect against osteoporosis. Vitamin D supplements are important if you’re minimizing your exposure to the sun.

DAY 19

PAW CAT’S CLAW. This

medicinal plant from the Amazon region of South America is a potent anti-inflammatory agent. In scientific studies, it has been shown to be effective against osteoarthritis, a common condition of aging.

DAY 20

ORDER INDIAN FOOD.

DAY 21

HEAL YOUR HANDS.

They show signs of aging, including dryness and sun spots. Slather on an extra-thick cream, like Kiss My Face Organic Grapefruit-Bergamot, and use a lightening agent such as Reviva Labs Brown Spot cream.

DAY 22

SAVOR SPINACH. It’s the

best source of lutein, an antioxidant that protects the eyes from macular degeneration. Eggs, corn, broccoli, and zucchini, are other good sources.

DAY 23

DAY 24

CHEW CRUCIFERS.

Broccoli, cabbage, kale, and other cruciferous vegetables contain compounds that protect the heart and reproductive organs from age-related hormonal changes.

SIT IN THE SHADE. The sun is the primary source of age-related skin damage, so cover up during peak hours, and slather on natural sunscreen.

Try Earth’s Best Mineral Sunblock or Desert Essence Age Reversal Mineral Sunscreen.

DAY 17

DAY 18

GO FOR GARLIC.

It promotes heart health by lowering cholesterol and protecting against atherosclerosis,. It’s best raw.

KEEP SMILING. Happy

people live 14 percent longer. Plus, frowning leaves scowl lines and creases in the skin. Lessen their appearance with Pangea Organics Turkish Rose and White Tea Eye Cream, or Reviva Labs Eye Complex Firming Cream.

It’s loaded with turmeric, the spice used in curry powder that helps to protect against rheumatoid arthritis, Alzheimer’s, and possibly cancer and heart disease.

VANISH VEINS. To slow

development of varicose veins, don’t sit or stand for long periods, do low-impact exercises, and try butcher’s broom to increase capillary strength and reduce swelling.

DAY 16

DAY 25

BETTER YOUR BREW.

Green tea is a source of epigallocatechin gallate, a powerful antioxidant that’s especially protective against skin cancer and sun-related damage. Full-strength is best; the decaffeination process lowers antioxidant content by about 50 percent.

DAY 26

SNACK ON SARDINES.

DAY 27

TARGET MELATONIN.

DAY 28

PROTECT YOUR BONES.

They’re loaded with omega-3 fats that lower inflammation and keep skin smooth and supple. And sardines contain fewer toxins than larger fatty fish. Try the boneless, skinless, water-packed variety for a flavor that’s similar to tuna.

A hormone naturally produced by the body, it’s been shown to maintain lung health and help protect against respiratory problems. Bonus: Melatonin can also help improve sleep quality.

Exercise strengthens bones.

And dietary calcium is crucial—get it from dark leafy greens, broccoli, sardines (bone-in), sesame seeds, and moderate amounts of dairy. Other bone-protective nutrients include vitamin D and vitamin K. Try a supplement that includes all three.

DAY 29

NOURISH NAILS. They

weaken over time and are prone to breakage. To swipe off polish gently, use No-Miss Almost Natural Polish Remover. It’s organic, and free of acetone and ethyl acetate.

DAY 30

DECREASE STRESS. High

anxiety accelerates aging.

Meditate, practice deep breathing, and try supportive supplements such as ginseng, ashwagandha, and B-complex vitamins. And lighten up; take things a little less seriously and you’ll enjoy life more.

The Healthy Edge

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* french country

Slow down and share an afternoon picnic—this menu fits the bill perfectly.

PHOTO: PORNCHAI MITTONGTARE

BY LISA TURNER

INSPIRED BY TRADITIONAL FRENCH DISHES, THIS COUNTRY PICNIC FEATURES ELEGANT SANDWICHES, CRISP SALADS, AND SWEET VEGAN TARTS—A TREAT FOR FRIENDS AND FAMILY 20

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Few meals are more classic than an afternoon picnic.

And with their love of fine, simple foods, the French have mastered the magic of well-planned outdoor dining. But even if you can’t make it to Normandy or Alsace, you can still capture the magic of a French countryside meal.

Start with a roomy wicker basket and a trip to a specialty market or well-stocked natural foods store. Buy a selection of fine cheeses, a loaf of crusty bread, a few ripe d’Anjou pears, and an assortment of specialty items, such as cultured butter, fig confit, olives, pâté, and Marcona almonds.

And don’t forget the beverages! If you’re not into wine, try sparkling grape cider or chilled white tea with pomegranate juice.

Add a little class with cloth napkins, roomy blankets, and colorful, unbreakable plates, glasses, and flatware that can be washed and reused.

When you’re packing your basket, arrange items in reverse order; put food and ice packs on the bottom, then plates, glasses, and flatware. Then pack your ground spread or tablecloth on top. Other handy essentials: a corkscrew, a sheathed knife, and a small cutting board for cheese. Add fresh flowers, a small backgammon set, and a portable CD player with a selection of French classics, and you’ll transform even the most urban of settings into a peaceful French village.

The Healthy Edge

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french country picnic, cont.

Salade Niçoise on Baguette SERVES 4

Serving this French classic on a loaf of crusty bread makes it more than just a salad. Arugula adds a zesty flavor that elevates it further.

2 8

6-oz. can solid white tuna cup homemade or olive oil mayonnaise cup black olive tapenade Tbs. minced red onion small garlic cloves, pressed Tbs. fresh minced basil whole-wheat baguette cups baby arugula leaves small, very ripe tomatoes, sliced (about ½ cup) hard-boiled eggs, peeled and sliced about ¼-inch thick oil-packed anchovy fillets, drained (optional)

1. Drain water thoroughly from tuna. In medium bowl, combine tuna, mayonnaise, tapenade, onion, garlic, and basil. Mix well, and season to taste with sea salt and white pepper. Let stand 10 minutes.

2. Cut baguette in half crosswise, then halve lengthwise. Hollow out centers of each half, leaving half-inch-thick crusts.

3. Arrange arugula leaves in bottom half of baguette. Top with tomatoes.

4. Mound tuna mixture on top of lettuce and tomatoes, pressing down slightly. Arrange egg slices on top of tuna. Add anchovies, if using, on top of eggs, and cover salad with top halves of bread.

5. Wrap each baguette half tightly in foil for transport. Cut each half in half again, crosswise, just before serving.

PER SERVING: 421 cal; 20g prot; 22g total fat (4g sat fat); 36g carb; 116mg chol; 609mg sod; 5g fiber; 2g sugars

Celery Root and Carrot Rémoulade Carrots and poppy seeds add color and extra nutrition to this tangy French classic. It’s better after sitting for an hour or two, which allows the flavors to blend.

A mayo-free dressing makes it picnic safe.

22

1 2 ½ 4 1 2 1 3 2 2 ⅓

Haricots Vert Salad with Shallots and Candied Walnuts 1 1 1 1

Tbs. olive oil medium shallot, minced (about ¼ cup) lb. haricots verts (slender French green beans), trimmed Tbs. grapeseed oil

2 ¼ ¼ 1 ½

SERVES 4

Tbs. turbinado sugar tsp. sea salt tsp. black pepper Tbs. rice vinegar cup coarsely chopped raw walnuts

1. Heat olive oil on medium-low heat in medium saucepan. Sauté shallot 3–4 minutes, being careful not to brown.

2. Add haricots verts, stir to coat with oil, and cook 2 minutes more, stirring frequently.

Add a few Tbs. water, cover with tight-fitting lid, and steam 1–2 minutes, until beans are bright green and crisp-tender. Place beans in medium bowl and set aside.

3. Wipe out pan, and combine grapeseed oil, sugar, salt, pepper, and rice vinegar until sugar is partly dissolved. Add walnuts, and cook over medium heat, stirring almost constantly, until nuts are coated, 2–4 minutes.

4. Transfer nuts to sheet of waxed or parchment paper, and allow to cool completely.

(Or place in freezer 3–4 minutes to cool.)

5. Separate cooled nuts, combine with chilled haricots verts, season with salt and pepper, and serve.

PER SERVING: 204 cal; 4g prot; 15g total fat (2g sat fat); 17g carb; 0mg chol; 106mg sod; 4g fiber; 10g sugars SERVES 4

small celery root Tbs. lemon juice tsp. sea salt medium carrots Tbs. poppy seeds Tbs. Dijon mustard Tbs. champagne vinegar or white wine vinegar Tbs. chopped tarragon tsp. drained and finely minced capers Tbs. shallot, finely minced cup olive oil

1. Peel celery root with sharp paring knife, working quickly to avoid browning.

Using food processor or hand grater, coarsely grate celery root. Immediately place in medium bowl, sprinkle with lemon juice and salt to prevent browning, and toss well to mix.

2. Coarsely grate carrots, and add to bowl. Sprinkle with poppy seeds, toss to mix, and set aside.

3. Whisk together mustard, vinegar, tarragon, capers, and shallot in small bowl. Slowly whisk in olive oil to create emulsion.

4. Pour dressing over celery root and carrot, toss to mix well, cover, and refrigerate at least 1 hour or up to three days before serving.

PHOTOS: PORNCHAI MITTONGTARE

1 ¼ ½ 3 2 2 1 2 4

PER SERVING: 261 cal; 3g prot; 20g total fat (3g sat fat); 20g carb; 0mg chol; 576mg sod; 4g fiber; 5g sugars

April 2013

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Vegan Almond-Berry Tarts

MAKES 6 4-INCH TARTS

Tiny tarts with a rustic crust are perfect for a picnic, Paris style. Substitute blueberries, blackberries, strawberries, or kiwi for variety and a colorful presentation.

1 vanilla bean cup whole-wheat flour 3 Tbs. raw, unfiltered honey cup almond flour (not almond meal) 3 ½ Tbs. arrowroot or organic corn starch cup turbinado sugar cup vegan shortening 1 pint raspberries or other berries Ice water ½ cup slivered almonds ¼ cup plus 2 Tbs. apricot preserves 1 cup coconut milk 1. Preheat oven to 400°F. Lightly grease six 4-inch round tart pans with vegan shortening.

1 ½ ⅓ ½

2. Combine flours, sugar, and a dash salt in medium bowl. Working quickly, cut shortening into flour until mixture resembles very coarse corn meal. Add ice water, 1 Tbs. at a time, until mixture forms dough.

3. Divide dough into 6 pieces about the size of ping-pong balls, and roll into circles. Press each circle into a tart pan. Prick bottoms of crust three or four times with fork, place in oven, and bake 15 minutes, or until just golden. Remove from oven, brush bottoms of crusts lightly with preserves, and let cool.

4. While tarts are baking, combine coconut milk, vanilla bean, and honey in small pan. Warm over medium-low heat 10–12 minutes, until milk is infused with vanilla bean and slightly thickened. In a small bowl, combine arrowroot with a few Tbs. cold water, and stir until dissolved.

5. Remove vanilla bean from milk, and slowly whisk in arrowroot. Cook over medium-low heat 5–7 minutes longer, or until very thick.

6. Pour custard into tart shells, and let stand at room temperature to cool.

five ooh la la!

FRENCH-INSPIRED FINDS Enjoy natural products with a French twist—perfect for a gift basket or hostess gift.

1. Organicville Herbs de Provence Dressing Dress your greens with this flavorful vinaigrette featuring a delicate blend of herbs gathered from the south of France.

2. Akin’s Organic French Roast Coffee This dark roast coffee is modeled after the darker brews preferred by Europeans during the turn of the 19th century, when coffee became a hot commodity in North America.

7. Arrange berries on top of tarts. Combine remaining preserves in small pan. Add a few Tbs. water, and heat until preserves are melted. Brush berries with melted preserves to glaze, sprinkle with almonds, carefully cover, and refrigerate until serving. (Store in freezer for easier transportation.)

PER SERVING: 578 cal; 8g prot; 37g total fat (15g sat fat); 60g carb; 0mg chol; 41mg sod; 8g fiber; 30g sugar

3. Reserveage Organics The World’s Finest Resveratrol 250 mg boasts standardized resveratrol partly sourced from organic French red grapes.

4. South of France Lavender Soap Bar is beautifully scented with calming lavender and free of harsh chemicals, including parabens and SLS.

5. St. Dalfour fruit spreads offers a variety of delicious French natural preserves, jams, and jellies.

The Healthy Edge

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4 Steps to Stress Free Living STRESS IS a normal part of life, something we all deal with in varying levels. Our body is equipped to handle stress for short periods of time, but long-term activation of the stress response can cause an imbalance in the body, resulting in problems such as digestive disorders, ulcers, high blood pressure, illness, skin disorders, and other problems. Natural remedies and lifestyle changes can calm frazzled nerves and help restore balance.

Do something good for yourself by utilizing these 4 steps to relax and reduce stress levels.

1. Breathe. Sometimes, just stopping and taking a deep breath can help you re-focus and refresh. Try deep breathing and yoga exercises during the day and before bed to help you stay calm.

2. Exercise. Exercise is an important part of stress reduction and good health. It helps you look and feel better. Something as simple as a short walk in fresh air can ease tension and allow you to handle stress better.

Relora® Ease™ Helps support healthy relaxation.* A complete blend of essential nutrients & herbs.

Contains L-theanine, Relora®, B6, magnesium, & support herbs.

24

BY MARY ANN O’DELL, MS, RD 3. Take your Bs and Cs. During stressful situations, the adrenal glands work overtime and the body can become depleted of important nutrients needed for normal stress hormone function. The water-soluble vitamins, B-vitamins and vitamin C, are most affected and should be replenished on a daily basis.

4. Try help from Nature. Relora, a combination of the plant extracts Magnolia and Phellodendron, has been shown to help control mild anxiety and mild depression, promote relaxation, and help maintain restful sleep. L-theanine, an amino acid found in green tea, supports relaxation without sacrificing alertness, making it a great remedy during the day. Passionflower is an effective nervine that nourishes nerves and provides a calming effect on the body. It can also be used day or night.

While we can’t avoid stress, stress does not have to control us. Take care of yourself when stress is common in your life.

Maintaining good health and well-being will also help you stay calm, cool, and stress-free.

PurExtract™ Passion Flower er

Stress-B 100 with Vitamin C

Calms & soothes the nervous system.*

May support red blood cell health.*

Relaxing herb.*

May provide support during times of stress.*

Concentrated fast-acting liquid extract.

Continuous release formula for maximum absorption.

April 2013

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Surviving Allergy Season Naturally

BY MARY ANN O’DELL, MS, RD

SPRING HAS ARRIVED, bringing warmer temperatures, blooming grass and flowers, and, yes, allergies! Allergies are hypersensitivities to certain substances that the body views as “foreign.” Seasonal allergies are primarily due to inhaled substances, such as dust, mold, and pollens.

Since over-the-counter antihistamines and decongestants only cover the problem temporarily, and come with unwanted side effects, more people are looking for natural solutions.

The natural approach to allergy control gets to the root of the problem and helps decrease symptoms. Here are some herbs and nutrients that help the body handle allergies.

Quercetin is a potent bioflavonoid that is effective in reducing allergic and asthmatic reactions to pollens and airborne allergens.

Quercetin acts as a natural antihistamine and is activated, or enhanced, by anti-inflammatory bromelain.

Nettles also have natural antihistamine activity. One study found 48 percent of users reported nettles were more effective than over-the-counter allergy medications.

Aller-7, a proprietary blend of 7 standardized Indian herbal extracts, has long been used for allergy support. This blend of herbs has been clinically formulated, tested, and found to promote respiratory health and normal breathing seasonally. The blend works by stabilizing mast cells and promoting a healthy immune system before it becomes a problem. Relief has been demonstrated with this blend of 7 herbs.

Respir-Aller™ With Aller-7™ Comprehensive allergy formula.* Supports normal respiratory function n in the presence of airborne allergens.* With Aller-7™, quercetin, MSM, nettles, & more.

Vitamin C is an essential vitamin for allergy relief. Vitamin C benefits the whole body and is an essential part of the body’s defense against allergies. It helps detoxify foreign substances, acts as a mild antihistamine, improves immune function, and fights infection.

With this arsenal of natural support at your fingertips, allergies don't have to keep you inside. Enjoy nature in spring again . . . with help from nature!

Kids Aller-Leve™

Sinu Orega Nasall Spray

Supports healthy sinus & respiratory system in children.*

Aromatic spice formula nasal spray.

With nettle leaf, eyebright, ambrosia herb, & more.

With oils of sage, bay leaf, clove, & oregano.

Alcohol free extract dosed for kids.

In a base of saline.

The Healthy Edge

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pure beauty

By Kim Erickson

beauty at your fingertips

A

re your nails brittle? Do they split, peel, or break at the slightest provocation? If you think healthy nails are out of reach, forget all those chemically packed potions and polishes.

The true secret to beautiful nails comes from within—where healthy nails begin.

In fact, the state of your nails is an excellent indicator of your overall inner health. For example, hangnails can indicate

a deficiency in protein, folic acid, or vitamin C. White spots on your nails can point to a need for more vitamin B 6 or zinc. And peeling nails can mean low levels of vitamins A, C, or calcium. Adopting a diet rich in high-quality protein, colorful fruits and vegetables, and whole grains may help prevent future nail problems by giving 26

them the nutrients they need. A quality multivitamin can help fill in any nutrients you may be missing.

If your nails are thin or break easily, there are certain nutrients that can also help strengthen them. Topping the list is biotin. This little-known B vitamin is readily absorbed into the core of the nail, where it thickens the nails and encourages healthy growth. While the recommended daily dose is a mere 30 mcg, most studies use considerably more. In one trial, nails became 25 percent thicker in volunteers who took a daily dose of biotin—which translated to stronger nails with less splitting. Another study by researchers at Columbia University in New York found that, among people who took biotin for brittle nails, 63 percent showed improvement after six months.

Although rich sources of dietary biotin include cauliflower, egg yolks, peanuts, and lentils, you’ll need to take a biotin supplement boasting at least 1,000 mcg—the minimum amount used in most studies—to see results. But be patient. It can take several months before you notice improvement.

Silica is another nutrient that can boost nail strength and prevent brittleness. A trace mineral, silica is found in a variety of vegetables, whole grains, and seafood. When you eat silica-rich food, it is converted to orthosilicic acid in the body, which helps increase its absorption. Even so, only about 40 percent of the silica that you get from food is absorbed into the bloodstream.

Many supplements designed to enhance nail health contain higher amounts of silica than you get from food, and these may be more effective for strengthening nails. You can also get a nail-strengthening dose of

Natural secrets to strong, beautiful nails

silica from the herb horsetail. Horsetail not only helps nails to stay strong, studies have shown that it also helps treat nail psoriasis, a condition that can cause discoloration and pitting.

As critical as it is to feed your nails from within, pampering them from without is also important. Tending to your nails not only makes your hands look nice, it also helps protect them from bacteria and fungi. To keep cuticles from drying and tearing, massage a bit of evening primrose oil or shea butter into them every day. It’s also important to keep nails neatly filed— and always file them in one direction only to prevent splitting.

Finally, for beautifully natural nails, take a pass on mainstream polishes. Most of them are still packed with synthetic plasticizers, film forming agents, and solvents that can harm the environment and make their way into human breast milk. Instead, try simply buffing your nails to a lustrous sheen. Or pick a natural polish made without harmful chemicals such as toluene or formaldehyde.

PARAGON PLUS SILICA COMPLEX supports nail strength with silica from horsetail extract, along with calcium, magnesium, zinc, and boron.

COUNTRY LIFE HIGH-POTENCY BIOTIN Each capsule provides 5 mg of biotin (1,667% of the RDI), with no added yeast, corn, wheat, or soy. It’s also kosher and gluten-free.

HONEYBEE GARDENS WATERCOLORS NAIL ENAMEL is a natural, waterbased nail color that has no formaldehyde, phthalates, or toluene. Choose from an array of pretty colors.

April 2013

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2/27/13 2:59 PM

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1/23/13 10:52 AM

gluten free

By Melissa Diane Smith

gluten-free rescue kit If you live gluten free—or are on any other type of specialty diet—it pays to keep appropriate nonperishable foods on hand in case of unexpected events

L

ast October, Hurricane Sandy pummeled the northeastern United States, leaving millions without power and causing widespread evacuations. Such an occurrence can be hard to deal with for anyone, but it’s especially difficult for those on specialty diets. If a weather disaster happened where you live, would you be prepared with ready-to-eat, gluten-free foods to keep you going?

For most people, the answer is no. And that’s a shame. Because when adverse weather conditions or accidents happen, it can be vital to have an emergency kit packed and ready to use.

Give yourself peace of mind and get prepared by making up an emergency kit containing non-perishable, super-nutritious, transportable gluten-free foods. Try including the following items:

Gluten-free jerky, such as Golden Valley Organic Jerky or Tanka Buffalo Bites. The concentrated protein in jerky is basically a slowburning fuel that provides the body with sustained energy to cope in difficult situations.

Cans of gluten-free tuna, such as those made by Wild Planet Foods, pack a concentrated dose of protein. But be aware that too many canned goods can get heavy, so limit the amount you put in your kit. And don’t forget to pack a can opener.

Gluten-free food bars. You can include a variety of bars, but make sure to emphasize ones that contain protein powder, such as Pure Food Bars, Kind Plus Protein Bars, or Organic Food Bars.

Bags of gluten-free nuts or seeds, such as whole raw almonds, Eden Foods Organic Pumpkin Seeds, or Kaia Foods Sprouted Organic Sunflower Seeds. Nuts and seeds are packed with nutrients: They’re not only one of the best sources of protein for vegetarians, they’re also a source of good fats, carbohydrates, vitamins, and minerals.

Also consider dried fruit, a go-to sweet treat that can be mixed with nuts and seeds.

Nut or seed butter in packets. Like the foods from which they’re derived, nut butters and seed butters provide a variety of nutrients, especially good fat to help satiate you, even if you can only eat a spoonful. Big jars of nut and seed butters are too heavy to include in most kits, however. So look for single-serve squeeze packs of nut butter, such as from Artisana and Justin’s Nut Butter.

Gluten-free crackers, such as Mary’s Gone Crackers or Crunchmaster Crackers. Chips, bread, and crackers all provide carbohydrates, another important nutrient. But bread is perishable, and chips don’t stand up well in transit, so crackers are the best choice to include in an emergency kit.

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Making a Gluten-Free Emergency Kit Never made up an emergency kit before? Here are a few thoughts to keep in mind.

The kit needs to be small, light, and easy to carry.

For most people, that would be a knapsack, backpack, or small zip-up, over-the-shoulder bag.

Pack essential foods and some water in the kit, as well as plastic utensils, napkins, a manual can opener, and a paring knife. Also include a small bag of essential vitamins, medications, and first aid supplies. It’s possible that everything in the kit could get wet in an actual emergency, so pack items in airtight waterproof bags.

Once you’ve made the kit, store it up high in a temperate place close to your most used door— for example, the upper shelf of a coat closet.

Be sure to check your kit every three to four months. Eat and replace anything that’s been there for several months or is near its expiration date, so that the foods in your emergency kit stay safe and tasty.

April 2013

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1/23/13 10:42 AM

natural gourmet

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

luscious lamburgers Tired of old-fashioned burgers and dogs? Give these succulent treats a try

T

hough you may have some mixed feelings about eating creatures as sweet as lambs (I’m with you), the fact is that lamb is one of the healthiest of meats. Being young, it hasn’t had the chance to accumulate as many toxins as older animals. And unlike beef, lamb is almost never “factory farmed,” although many Colorado lambs are “finished” at feedlots, and there are other isolated exceptions.

Health-wise, lamb meat is much less likely to contain antibiotics, steroids, or hormones because the majority of lambs are pasture-raised. Most of the fat in lamb is actually monounsaturated, the kind found in olive oil and consumed in large amounts in the Mediterranean diet. And of course lamb is a wonderful source of high-quality protein.

So take a break from those nitrate-filled, mystery-meat hotdogs and that factory farmed, hormone-laden beef, and try this delicious and unusual burger instead.

Lamburgers MAKES 4 BURGERS

A unique twist on the classic American dish, this version replaces ground beef with leaner, healthier lamb, and adds currants and spices to provide a little extra kick.

1 ⅓ ¼ ¼ 2 ¾ ½ ½ ⅛ ¼ 4 4 1 ¼ ½

lb. lean ground lamb cup tomato paste cup raw rolled oats cup dried currants (or ⅓ cup raisins) cloves garlic, minced tsp. salt tsp. cumin tsp. coriander tsp. cayenne pepper tsp. black pepper whole-grain sandwich thins lettuce leaves heirloom tomato, thickly sliced cup goat cheese red onion, sliced into thin rings

1. Preheat grill to medium low. Combine lamb, tomato paste, oats, currants, garlic, salt, cumin, coriander, cayenne, and black pepper in large bowl. Mix ingredients together with your hands until incorporated.

notes from Chef Jeannette There are a couple keys to making terrific burgers. To keep them juicy, don’t over-handle the meat or pack the patties too tightly. You should mix the ingredients until they’re just incorporated, and pack them just tightly enough to hold together while cooking. To encourage even cooking on the grill, gently indent the centers of each patty with a spoon or your thumb. They will continue to cook for a few minutes once removed from the grill, so take that into consideration when you’re gauging doneness.

30

3. Stack one lettuce leaf and one cooked patty on bottom half of each sandwich thin. Spread each burger with 1 Tbs. goat cheese, and top with tomato, onion, and upper half of sandwich thin. Serve immediately.

PER SERVING: 385 cal; 34g prot; 12g total fat (5g sat fat); 39g carb; 83mg chol; 948mg sod; 8g fiber; 12g sugars

PHOTO: PORNCHAI MITTONGTARE

2. Form mixture into four ½-inch patties. Grill 4–5 minutes per side, or to desired doneness.

Place sandwich thins face down on grill for final 45 seconds of cook time to warm and lightly toast them.

April 2013

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2/27/13 3:10 PM

Restful Nights, Better Days It’s hard to be at your best when you don’t get enough sleep. Source Naturals® MELATONIN can help you with occasional sleeplessness.

Because everyone’s body is different, we offer the widest variety of melatonin products. Source Naturals® MELATONIN comes in different potencies, as well as different forms: vegetarian capsules, liquid, tablets, and orange or peppermint sublinguals.

We’ve become the #1 melatonin brand because we’ve helped millions of people ease into restful sleep. Visit SourceNaturals.com to find the right Source Naturals MELATONIN sleep solution for you.*

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Everyday activities can cause wear and tear on cells and tissues. Restful sleep is the critical process needed for biochemically repairing and restoring these cells and tissues. Without this process, our overall vitality can decline.

Source Naturals is available in natural products stores nationwide. 1Source: SPINSscan Natural Channel Total US, $ Sales, 52wks Ending 11/26/2011 ©2013 Source Naturals, Inc. *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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1/29/13 11:25 AM

favorite things

healthy rewards Kathleen shares her inspiring story of recovery from chronic fatigue and celiac disease, plus gives tips on maintaining optimum health

K

athleen, 45, is determined to stay strong, mobile, and healthy throughout her life. “I consider high-quality supplements to be an investment for an active future,” she says. “Like everything else, making thoughtful investments now will yield high rewards and savings later on.” This positive outlook and determination is no doubt part of what helped Kathleen overcome chronic fatigue and severe malnutrition from undiagnosed celiac disease. “I’ve had great success following a super-nutrient supplement program,” she explains. What are those superstar nutrients that helped her regain health? Here’s a closer look at Kathleen’s comprehensive supplement regimen.

Kathleen C., Age: 45

HEALTH ISSUE: Chronic fatigue (mostly recovered, although she does occasionally have pain and/or low energy as a result of the chronic fatigue) Severe malnutrition from undiagnosed celiac disease (recovered) Stress, difficulty turning brain “off” Estrogen dominance/ hormone balance Insomnia/ fitful sleep Weak/thin bones

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Source Naturals GABA Powder: “This helps relax my brain and

muscles,” says Kathleen, who also takes DLPA (for alertness and pain levels) and DIM (for excess estrogen and hormone balancing) from Source Naturals.

C-1000 Buffered C: Kathleen takes this daily vitamin C supplement for overall

immune support and general health. She also uses citrus bioflavonoids to help her varicose veins, ashwagandha to alleviate stress, and valerian and passion flower to promote deep, relaxing sleep.

MRM Bone Maximizer III: “I believe that MRM Bone Maximizer III is one of the best bone formulas available,” says Kathleen. This formula includes phosphorus and other trace minerals that are essential for bone health and can be difficult to find otherwise. “I really like that the MRM product includes vitamin K 2 and MK-7, instead of simply K1,” she adds. “And that they use the bioavailable citrate forms of zinc, boron, and other minerals.”

Kathleen is concerned about keeping her bones strong. “A German-trained dentist told me that I appeared to have thin bones,” she says. The dentist went on to say that this could be the cause of Kathleen’s recessed gums. “I became inspired to make sure my bones stayed strong!” For its bone, joint, and beauty benefits, Kathleen uses Neocell Collagen Joint Complex Type 2.

editors’ take Two nutrients that we suggest for chronic fatigue and fibromyalgia are D-ribose and magnesium.

D-ribose is a simple sugar used by the body to make the chemicals responsible for energy, including glycogen and ATP. Mix the powder with juice or water and take daily.

Magnesium helps to relax muscles and promote deep sleep, which is vital for chronic fatigue sufferers. Jacob Teitelbaum, MD, the author of From Fatigued to Fantastic!, recommends taking 1,000 mg of magnesium aspartate twice daily. Teitelbaum has his chronic fatigue patients take magnesium aspartate along with potassium aspartate. If you want to take both, look for a formula that contains about 250 mg of each.

April 2013

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2/27/13 3:11 PM

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2/27/13 4:37 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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2/27/13 4:38 PM