AKiN'S Healthy Edge August 2014 by HFAI

August 2014

DINING OUT light & easy

SUMMER RECIPES

WE SCREAM for organic ice cream P. 30

SUPPLEMENT FACTS HOW TO STORE THEM, WHEN TO TAKE THEM

BEE WELL WITH HEALTHBOOSTING PROPOLIS

SWEET RELIEF SAY GOODBYE TO SUGAR FOR GOOD

plus

BUILDING BLOCKS THE BEST SUPPLEMENTS FOR KIDS AKINSCover_AUG14_JS.indd 1

MAQUI THE TINY BERRY WITH BIG BENEFITS

7 SUPER WAYS TO KEEP YOUR HEART HEALTHY 6/20/14 1:58 PM

Ridgecrest Herbals

Thyroid Thrive

This herb and nutrient formula is designed to fully support the critical relationship between the thyroid, hypothalamus, pituitary, and adrenal glands, so that the thyroid can function properly for better overall health and wellness.* This unique full-spectrum formula can help support natural energy and metabolism. *

Dead Sea

Moringa™ Moringa, considered by many as the most nutrient rich plant food source found on earth, naturally contains 12 vitamins and minerals, 46 antioxidants, 18 amino acids, including high concentrations of the essential amino acids. This moringa is grown in the mineral rich soil of the Dead Sea. Moringa may support increased energy and focus, and may enhance your weight loss goals.*

Savta Remedies

Vitamin C Stick Packs

A grandmother’s traditional remedy since 1905, this product provides essential nutrients and herbs to help support the immune system.* This tasty powder supplies electrolytes and 3000 mg vitamin C in the adult pack, 250 mg vitamin C in the kids pack, all in a base with a blend of blueberry, raspberry leaf, and blackberry leaf. These formulas are gluten free, sugar free and have no artiﬁcial ﬂavors.

Eidon Ionic Minerals

Immune Support This liquid mineral supplement supplies a blend of minerals essential for a strong healthy immune system, with zinc, selenium, sulfur and silver.* This formulation is easy to swallow and gentle on the stomach. It can also be used topically on minor wounds.

Agave Sweet

Organic Agave Coconut Sugar Fusion This new natural, wholesome sweetener combines blue agave and coconut sugar. It’s sweeter than sugar and honey, but has a subtle ﬂavor, so a little can go a long way. Low glycemic index. Gluten free.

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Health Logics

BioCell Collagen Patented connective tissue support, for skin and joints.* Helps renew joint cartilage, providing comfort for sore joints.* Helps renew skin collagen, helping to reduce ﬁne lines and wrinkles.* Supplies Type II Collagen, naturally rich in chondroitin sulfate and hyaluronic acid.*

Health Logics

Floramune™ An advanced digestive system and immune health formula.* Comprised of Bacillus coagulans live organisms (probiotics), soluble dietary ﬁber (prebiotics) and Aloe Vera, Floramune’s synergistic formula promotes gastrointestinal health.* With billion live organisms per serving. No refrigeration required.

Lily’s Sweets

Dark Chocolate Baking Chips Dark chocolate premium baking chips made with fair trade chocolate. No sugar added - sweetened with stevia. Great for everything from cookies to pancakes to snacking right out of the bag. Vegan and Gluten Free.

6/20/14 3:02 PM

Go for Ginseng Ginseng is best known as an adaptogen, an herb that has a normalizing eﬀect in the body, helping to balance the body’s response to physical and emotional stress. It has also been used throughout the centuries to treat almost every possible ailment from anxiety to cancer.

Mary Ann O’Dell MS,RD

Hugo Naturals

Creamy Coconut Bath Products Surround yourself with the enticing scent of Creamy Coconut, and enrich your skin with nourishing botanicals with these soothing bath products. The Handcrafted Soap Bar offers a rich, creamy lather for hands and body. The Body Wash effectively cleanses while restoring moisture and elasticity. The Fizzy Bath Bomb fizzes to surround you with bubbles. All formulas are vegan and gluten free.

Ladibugs

100% Chemical Free Lice Elimination Products Ladibugs is a safe and eﬀective, pesticide and chemical free lice control system. The Leave-In Mint Spray can be used daily to help ward oﬀ head lice. It can be used in hair, but also on clothes, backpacks, car seats and more. The Lice Elimination Kit contains the tools needed to eliminate lice. The Mousse contains an enzyme that dissolves the glue that allows nits to hang on. The Mint Serum soothes the scalp while eliminating live bugs. And the Micro-Grooved Comb can help remove even the tiniest nit.

Thinkbaby

Bento Box & Sippy Cup These products address the growing concern over toxic chemicals leaching from baby products. They are made without PVC, BPH, melamine or other chemicals. The Bento Box is a great on-the-go container with a stainless steel interior. The Stage C Sippy Cup eases the transition from bottle to sippy cup, with easy grip handles and extra soft spout.

Ansi

Gourmet Cheesecake Protein Bars These soft textured protein bars oﬀer delicious taste with 20 g whey and milk protein isolate, and no soy protein. They are naturally sweetened with stevia and monk fruit – no sugar alcohols. Low in carbs and high in ﬁber. Gluten free. Choose from Chocolate Chip Cookie Dough or Strawberry Supreme.

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Of the ginseng varieties, Red Chinese Ginseng is considered to be the most warming and stimulating of the ginsengs. It has been used as an energizing herb and has been studied for its effects on male sexual health. American Ginseng (Panax quinquefolium) has a slightly different chemical makeup than Chinese ginseng. It has been shown to help the immune system fight off symptoms of cold and flu, as well as relieve the effects of stress. Recent research found that use of 2 grams of American ginseng root resulted in improvement in cancer-related fatigue. What was known as Siberian Ginseng, Eleuthero is not actually a true ginseng, but it is similar in action. Eleuthero is primarily used to help increase stamina and boost the immune system response. Alone or in combination, ginseng can give your body a boost and help you keep stress under control.

Ginseng Sensei Blend™ • Supports physical, emotional & mental energy.* • With Eleuthero root, Red Chinese Ginseng & American Ginseng. • Fast-acting concentrated liquid extract.

6/20/14 3:03 PM

August 2014

features 18 Supplement Facts You know that fish oil is good for the heart and probiotics aid digestion. But do you know how much you should take? Or when to take them? Or where to store them? Or what to look for on the labels? Here’s a handy guide to some of the basics of dietary supplements that we don’t always think about.

22 Easy, Breezy Summer Menu Picnics, BBQs, and parties are a snap with these easy-to-make, healthy recipes. All it takes is the perfect burger, a cool, crisp salad, and yummy, gluten-free cookies to turn any warm-weather gathering into a gourmet feast.

departments NEWS FLASH

BUILDING BLOCKS

Young bodies need a wide variety of nutrients to grow strong and stay healthy.

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

YEAR ’ROUND WELLNESS SUPPLEMENT ADVISOR

The Bee’s Knees. Honey gets all the love, but when it comes to your health, propolis is the queen of the hive.

SMALL & POTENT HERBAL ADVISOR

Back to School Herbs. Keep your kids in the classroom this fall with these potent immune-boosters.

HEALING EDGE

EXPERT’S CORNER

So Long, Sugar. How to overcome cravings and kick sugar to the curb for good.

GET THE GOOD FATS

From omega-3s to MCTs, here’s our rundown of the fats you need for optimum health.

It may not look like much, but the tiny maqui berry packs more antioxidant punch than pomegranates, blueberries, and other more popular fruits.

PURE BEAUTY

Super 7. The most important steps that anyone can take to avoid heart disease.

A four-step plan to help you avoid getting sick through winter and beyond.

Healthy Hair. Treat your tresses right with natural nourishment from the inside and out.

CLEAN EATING

Just Desserts. Our favorite organic and allergenfree ice creams.

NATURAL GOURMET

Salad Wraps for Summer. Light, refreshing fare to help you beat the heat.

August 2014

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6/25/14 9:05 AM

THIN

Green BE

LIVE

Green

At Bluebonnet Nutrition, leaving a positive environmental imprint while providing superior supplements has always been our primary mission. That’s why Bluebonnet’s Super Earth OrganicGreens provides the perfect blend of energizing greens from 100% USDA organic-certiﬁed wheatgrass, barley grass, alfalfa grass and green kamut, as well as spirulina and broken cell wall chlorella for improved bioavailability. ®

Major Roles of Super Green Foods

Detoxify & Cleanse X Balance Body Alkalinity/pH X Promote Energy Levels & Immune Health X Restore Digestive Health X

This ultra-pure organic greens formula is meticulously made without the use of added colors, fillers, sweeteners or flavors. Each farm-to-table ingredient is organically grown, sustainably harvested at its nutritional peak, immediately juiced and dried at low temperatures to preserve the inherent phytonutrients, chlorophyll, vitamins, minerals, fiber and more that help to detoxify and cleanse the body. Thinking green is one thing; being green is another. By utilizing organic/non-GMO, kosher, hypoallergenic, 100% NUTRITION TO THE FIFTH POWER vegan, sustainable and environmentally friendly ingredients, NATURE · SCIENCE · QUALITY · TRUTH · KNOWLEDGE Bluebonnet’s Super Earth OrganicGreens provides all of the green attributes you require with the nutritional foundation your body needs to live green too! X

Bluebonnet

Available in 7.4 oz and 14.8 oz canisters

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

X These

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

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

5/28/14 10:10 AM

letter from the editor

Just the Facts If I told you that the medicine cabinet in your bathroom is the worst place to store your dietary supplements, would you believe me? I wouldn’t blame you if you didn’t. After all, isn’t that what a medicine cabinet is for—storing little bottles of pills?

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

Production Director Cynthia Lyons

Similarly, if I told you that you might be shortchanging your health by taking that handful of supplements in the morning with breakfast or in the evening with dinner, would you buy it? After all, most of us have been taking our supplements with meals since our days at the kids’ table with the cartoon character vitamins. But the fact is, you really shouldn’t store your most (if not all) of your supplements in the medicine cabinet, and some nutrients and herbs are better absorbed without food. And that’s just the tip of the iceberg when it comes to supplement savvy. “Supplement Facts” (p. 18) has the scoop on many of these basics that we rarely, if ever, think about—from where to store supplements to what to look for on labels to questions about possible interactions. It’s the information we all need to make more informed choices at the health food store and ensure that we’re getting the maximum value from the vitamins, minerals, botanicals, and other supplements that we take. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, Digital Jason Brown THE HEALTHY EDGE. Vol. 4, No. 7. 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.

August 2014

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Enjoy

gluten-free

and keep on the right path.

organic corn orga

molasses mola

flakes ccrispy i fl

There are only four delicious ingredients in our gluten-free cereal. That adds up to a tasty bowl of goodness, which will help get you on a path of positive eating. And who knows where that may take you.

ÂŽ, TM, ÂŠ 2014 Kashi Company

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5/28/14 10:20 AM

newsflash

coconuts to you! You’ve heard the hype about coconut oil—it makes your hair shiny, keeps your skin soft, promotes optimal health, and even boosts brain function. But what’s the best way to incorporate this healthy fat into your diet? If anyone knows the answer to this question, it’s Bruce Fife, ND. Fife, the president of the Coconut Research Center, has spent decades researching and writing about the nutritional beneﬁts of coconut. He’s the author of The Coconut Oil Miracle and now, The Coconut Miracle Cookbook: Over 400 Recipes to Boost Your Health with Nature’s Elixir (Avery, 2014). Fife shows how easy it can be to work coconut into your daily diet—from coconut water to coconut oil and coconut milk. Recipes include main dishes such as “Chicken PotPie” and “Coconut Battered Shrimp;” side dishes such as “AppleSweet Potato Curry;” and desserts such as “Quick CoconutVanilla Ice Cream” and “Strawberry Chiﬀon Pie.” Come on, get your coconut on!

Cooking with Coconut Oil 101 “You can use coconut oil in just about any recipe that calls for vegetable oil, shortening, butter, or margarine,” says Fife, who points out that coconut oil, unlike other oils, does not create toxic by-products when heated. Here, he shares some other tips and facts: k Coconut oil has a moderate

smoke point. When using it for frying, keep the temperature under 360°F. Coconut oil can be used to grease pans or in baked goods—in these cases, the oil can be cooked in the oven at a higher temperature because the evaporation of water in the food keeps the temperature at 212°F. Coconut oil is very stable. It keeps for up to three years unrefrigerated, says Fife. To liquefy coconut oil, immerse the bottom of the jar in hot water for a few minutes. The oil melts quickly. There are two main types: virgin and refined. Virgin oil is minimally processed and retains a mild coconut taste, whereas refined versions are essentially flavorless.

Pycnogenol Relieves Plaque Psoriasis A painful and embarrassing autoimmune disease, plaque psoriasis is marked by patches of inflamed skin that are red, flaky, dry, and thickened. A study of people suffering from the condition, published in the Italian medical journal Panminerva Medica, found that a patented extract of a French maritime pine bark, Pycnogenol (50 mg, three times daily), reduced the amount of affected skin area, increased moisture, and improved people’s lives. “In this study and in several others on chronic inflammatory conditions, Pycnogenol has shown significant clinical results and without any side effects, making it a safe natural alternative for those seeking relief from the symptoms of psoriasis,” said lead researcher Gianni Belcaro, MD, PhD.

LYCOPENE Boosts Men’s Fertility Lycopene, a key ingredient in tomatoes, can improve a man’s fertility, according to a review of clinical trials published in the Asian Journal of Andrology. Researchers believe that by reducing oxidative stress, lycopene protects sperm against damage, increasing the odds of conception. In one study, 8 mg daily of lycopene improved sperm count by 70 percent. In the studies overall, the effective dose ranged from 4–8 grams daily, taken for 3–12 months.

August 2014

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6/26/14 9:09 AM

Turn up the Sunshine with essential omega-3s Warm summer days entice us to live life with wonder. Whether it’s escaping to a tropical coastline, or simply stealing a moment to lose yourself in an endlessly blue sky. What if you could have the great health and positive mood you need to feel the freedom of summer? It could be as simple as adding omega-3 ﬁsh oil to your daily routine. Our bodies demand omega-3s for optimal health and mood, but most of us don’t get enough. Nordic Naturals is the #1 ﬁsh oil in the U.S.† We help you turn up the sunshine.

WHY NORDIC NATURALS OMEGA-3s Maintain a Healthy Heart and Positive Mood* Support Optimal Metabolism*

WHY NORDIC NATURALS Proven Safe and Effective Exceptionally Pure and Fresh Award-Winning Taste

OMEGA3 in the U.S.

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Committed to Delivering the World’s Safest, Most Effective Omega Oils™ | 800.662.2544 | nordicnaturals.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. † Based on SPINS scan data

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5/28/14 10:14 AM

supplement advisor

the bee’s knees

What Is Propolis? Bees make propolis from gum in tree sap and other plants, and they endow it with unique properties. Used in hives to seal small spaces, much like we use caulking, propolis sterilizes and protects against parasites and microbial infection. As an example: If a lizard, disrupts a hive, the bees can kill it, but they may not be able to carry it away. To prevent infection from the carcass, they seal it oﬀ with propolis. Humans have known about the antiseptic properties of propolis for more than 2,000 years, and have used it as a natural antibiotic and wound healer. But more recent evidence points to a broader set of beneﬁts.

What It Does In the past 60 years, more than 1,500 studies have looked at bee propolis. Most have examined its chemical properties, many have tested it in animals, and there have been some human trials. Altogether, the research shows that propolis contains strong antioxidants, is a powerful anti-inﬂammatory, acts as a natural antibiotic against bacteria, ﬁghts 8

The biggest buzz in the nutritional world comes from bee propolis, a therapeutic substance with surprisingly far-reaching health benefits

colds and ﬂu, protects against fungal infections, helps lower elevated blood sugar, protects the liver and kidneys against toxic damage, may ﬁght cancer, improves wound healing, and prevents cavities.

Clinical Evidence In human studies, bee propolis has been found to: Speed recovery from dental surgery and reduce pain and inﬂammation, when used in a mouthwash. Improve periodontal disease when used in an irrigation formula by dentists. Cure thrush, a yeast infection in the mouth (usually Candida albicans), when applied topically. Improve breathing and reduce nighttime attacks in people with mild to moderate asthma, when used in conjunction with an inhaler. Reduce outbreaks of canker sores. In an ointment, heal genital herpes more quickly than a medicated ointment.

approaching menopause because they act like natural estrogens and help relieve symptoms of ﬂuctuating estrogen, such as mood swings and hot ﬂashes. If you’re looking for menopause relief, look for red propolis formulated for this purpose. Other products are formulated for immune support, healthy digestion, respiratory health, and overall good health and well-being.

PHOTO: PORNCHAI MITTONGTARE

oneybees have been called the angels of agriculture for good reason. One of every three mouthfuls of food we eat depends on their pollination of crops, according to the U.S. Agricultural Research Service. But bees also produce some natural superfoods of their own that can give our health a boost. Honey has been prized as a medicinal food for thousands of years. Bee pollen is a concentrated source of protein and carbohydrates plus vitamins and minerals. And royal jelly is known as an energy booster that contains more than 100 diﬀerent nutrients. But the biggest buzz in the nutritional world comes from bee propolis, a therapeutic substance with far-reaching health beneﬁts

By Vera Tweed

Fight parasite infections. Improve fertility among women with endometriosis. Relieve vaginitis, when used in a douche.

Extracts Differ The exact makeup of a given bee propolis supplement is influenced by two factors: the location of the bees—because they eat local plants and these affect the composition of the propolis—and the exact way in which an extract is made. Red propolis from Brazil has recently become more available in the United States. It’s particularly high in antioxidants and contains isoflavones, which are also found in other plants such as soy. Isoflavones are beneficial for women

NaturaNectar Bee Propolis Trio features 100% Brazilian bee propolis extracted from the hive using a patented method to ensure that its flavonoids remain intact.

Herb Pharm Soothing Throat Spray, made with echinacea, propolis, and sage, provides soothing relief and immune support.

Paragon Plus Bee Propolis is available in a concentrated liquid form that can be used both topically and orally.

August 2014

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5/28/14 10:21 AM

herbal advisor

By Vera Tweed

back to school herbs Sneezes and wheezes take a back seat to learning with the help of Mother Nature

hen it comes to avoiding seasonal sniﬄes and keeping kids in the classroom, timetested herbs can help in two ways: by bolstering resistance to bugs, and—if bugs do invade—speeding their demise.

Resistance Boosters Enhancing the body’s immunity to viruses and bacteria is a traditional way of using herbs, many of which are found in comprehensive immune-boosting

Olive Leaf: The leaves of the olive tree

contain oleuropein, a substance our bodies use to kill viruses, fungi, and harmful bacteria without damaging beneﬁcial bacteria. It can be taken for the prevention or treatment of colds, sore throats, and ﬂu .

Paragon Plus All Well Kids KidMune is an immune tonic formula for kids, with echinacea, elderberry, and vitamin C.

Chamomile: A gentle, calming herb that

eases stress and anxiety, settles tummy upsets, and promotes restful sleep, chamomile is also a traditional remedy for colds and sore throats. Typically brewed as a tea, it’s safe for all ages, and can help relieve infant colic.

Planetary Herbals Old Indian Wild Cherry Bark Syrup provides soothing support for seasonal challenges, with cherry bark, echinacea, marshmallow root, and support herbs.

Cold and Flu Remedies Of course, sometimes we can’t avoid getting sick despite our best eﬀorts. If your kids do come down with a seasonal malady, these herbs can help. Echinacea: This popular botanical

fights colds and flu by boosting the body’s white blood cell count and activating other components of the immune system. Studies show that echinacea can reduce discomfort and shorten the duration of a cold or flu if taken at the very first sign of symptoms. It may even help prevent colds from developing. Andrographis: Studies following a total

formulas. Here are some key botanicals that can be taken by both children and adults: Astragalus: An adaptogen—meaning a

tonic that restores balance—astragalus can be taken on an ongoing basis and is often recommended by holistic physicians for children. It can be found in many immune-enhancing products.

of more than 1,000 people have found that this herb seems to be an antiviral that can speed up recovery from colds, ﬂu, and fever. Andrographis may also help prevent colds and ﬂu. Elderberry: Research shows that black

elderberry extracts stop flu viruses from replicating in our bodies and activate antibodies that fight the virus in infected cells. A European elderberry product, Sambucol, is the most widely studied for flu relief.

North American Herb & Spice SinuOrega blends pure essential oils, including oregano and sage, in a saline base to instantly clear nasal passages and sinuses. The spray is safe for the whole family to use.

Oregano Oil: Since ancient Greece,

oregano oil has been used to treat coughs and other symptoms of respiratory infection. Today, it’s also considered a remedy for viruses, fungi, bacteria, yeast infections, and parasites. In a nasal spray, such as SinuOrega from North American Herb and Spice, it helps relieve sinus congestion. Sore Throat Soothers: Marshmallow root and slippery elm, from the inner bark of the tree, have traditionally been used to ease the discomfort of sore throats. Both contain mucilage, a substance that becomes gel-like when mixed with water, which soothes by coating the throat. Look for one or both of these ingredients in teas, throat sprays, and lozenges.

August 2014

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6/20/14 2:07 PM

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5/28/14 10:17 AM

healing edge

By Jonny Bowden, PhD, CNS

super 7 Our top tips for avoiding heart disease

he biggest culprit of heart disease is inflammation. Injuries to the vascular wall (triggered by anything from high blood pressure to toxins) cause oxidized LDL particles to take up residence; the immune system sends inflammatory cytokines to the area, eventually resulting in plaque and an increased risk for heart disease. Without the initial inflammation, the arteries would be clear. The following is my seven-point program for reducing inflammation and the risk of heart disease. Note that lowering cholesterol isn’t on it. Pay attention to these seven items, and you might find that you don’t need to worry so much about cholesterol after all.

cholesterol lowering medications, so if you’re on one of those, it’s doubly important to supplement with CoQ10.

1. EAT AN ANTI-INFLAMMATORY DIET.

4. MANAGE YOUR STRESS.

The plant kingdom is loaded with natural anti-inﬂammatories. Berries, apples, onions, and cherries are outstanding examples. Wild salmon contains anti-inﬂammatory omega-3s as well as astaxanthin, a powerful antioxidant. And put green tea, pomegranate juice, and dark chocolate in heavy rotation on your menu.

Stress hormones create inﬂammatory events. They also raise blood pressure, which in turn contributes to vascular injury. Lowering stress levels is a critical part of any heart health program. Whether you choose meditation, deep breathing exercises, or a warm bath, it’s important to ﬁnd some time each day for relaxation. Your heart will thank you for it.

2. CUT BACK ON INFLAMMATORY FOODS.

5. EXERCISE.

For many people, grains—particularly wheat—can be highly inflammatory. Sugar contributes to heart disease by creating molecules known as AGEs (advanced glycosylated end-products) that promote inflammation in the artery walls. And omega-6 fats, while necessary for overall health, are pro-inflammatory—and we consume far too much of them. Refined vegetable oils (such as soybean and corn oil) are loaded with omega-6s. Switch to olive oil for cooking, and be sure to balance your omega-6 intake with omega-3-rich fish oil and flaxseed oil.

There’s probably no better thing you can do for your heart. Even brisk walking for 30–45 minutes at least 5 times a week can considerably reduce your risk for heart disease.

3. CHOOSE HEART-SMART SUPPLEMENTS.

7. DON’T SMOKE.

Omega-3 fatty acids should be part of any heart-healthy supplement regimen. Ditto antioxidants such as vitamin C. Coenzyme Q10 is fuel for the heart, and it’s also depleted by

This seems obvious, yet it’s impossible to overstate its importance. If you want to signiﬁcantly reduce your risk of dying from heart disease—not to mention cancer—throw out your cigarettes.

6. DRINK ONLY IN MODERATION.

A moderate alcohol intake has been shown to be cardioprotective, but the key is knowing whether “moderation” is something you can really do. If it’s not, don’t start. If it is, then one drink a day for women and two for men is ﬁne.

August 2014

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6/20/14 2:09 PM

Fall asleep quickly wake up refreshed

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

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Source: SPINSscan Natural Channel, Total US $ Sales, 52 Weeks Ending 11/26/2011. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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5/28/14 10:15 AM

expert’s corner

By Emily A. Kane, ND, LAc

so long, sugar Lose weight and feel great by kicking sugar to the curb

Could you talk a little about what to do if you’re overweight and overwhelmed? I especially feel addicted to sugar and need some help cutting it out of my diet. — Rose L., Pittsburgh, PA

Sweet is the most compelling and powerful taste sensation. You aren’t weak, craven, or a bad person because you enjoy the taste of sugar. But if you consume it in large quantities, it can become addictive. Of course, sugar isn’t all bad. Our bodies use glucose to produce energy. Every bite of food you take is converted into the stuﬀ. And one glucose molecule makes about 38 molecules of ATP—the fuel for all living things. But what happens if you don’t burn that fuel? It gets stored as fat—triglycerides speciﬁcally, which settle in your midsection. The problem when you eat sugary food is that your blood sugar spikes, and then crashes, which makes you crave even more sugar.

Trick Your Sweet Tooth To kick the sugar habit, lose weight, and reclaim your health, I recommend these interventions:

1. Stop buying it. Don’t eat food that comes in a box. Try to buy only food that was growing somewhere fairly recently. Experiment with different veggies that you haven’t tried before to find delicious new flavors that will please your palate. 2. Plan your meals ahead. Another great way to cut back on sugar is to plan what you’re going to eat ahead of time. Breakfast: Forget about boxed cereal with hormone-laden commercial milk. Instead, go back to the basics with eggs. Or try steel-cut oats with hemp or coconut milk, almonds or walnuts, organic butter, and organic dried fruit. Snacks: An apple or a half cup of berries, and a handful of almonds or other nuts, can satisfy morning hunger. In the afternoon, try more fruit with a little organic cheese or a spoonful of nut butter on celery. Lunch: Go for lean protein, veggies, and a little starch, such as ½–1 cup of brown rice, quinoa, barley, or millet (the latter two only if you’re not sensitive to gluten). Dinner: Consider a vegetarian meal. But if you need more protein, have another serving of lean, clean meat. Add some 14

steamed, stir-fried, or baked veggies, plus more veggies in a raw salad. Make your salads visually appealing: mix in artichoke hearts, grated carrot, seeds, pickled beets, sliced red cabbage or red pepper, and/or tiny tomatoes with your greens.

3. Fight Back Against Cravings. Be sure to stay hydrated. Whenever you experience sugar cravings, drink some water. It will help stifle the sugar urge. If water doesn’t do the trick, try eating a mouthful of protein: egg, tuna fish, chicken, or organic tofu. If that still doesn’t work, try apples, pickles, or grated cabbage (kimchi is also fine). You need to build resistance to sugar. If you blow it occasionally, that’s okay. The trace mineral chromium (use the picolinate form) can also help reduce sugar cravings for most people. Take 200–300 mcg every morning. Most health food stores carry “sugar balancing” formulas that combine chromium with other helpful ingredients, such as vanadium (another trace mineral) and the herbs Gymnema syivestre and cinnamon. 4. Sweeten Smartly. Ditching processed white sugar is a good idea for everyone. Don’t spoon it into your coffee, and don’t eat foods that contain sugar, glucose, fructose, sucrose, maltose, and/or dextrose. On the other hand, it is okay to have about 1 Tbs. per day of other sweeteners that have nutritional value. These include honey, maple syrup (the real Grade B stuff), and traditionally extracted agave.

Get Moving In addition to altering your diet, try to exercise a little bit every day, and ramp it up 2–3 times a week. Find movement you enjoy. If you’re too tired to exercise, you may not be getting enough sleep, could have a thyroid problem, or you’re crashing your energy with up-and-down sugar spikes. Work with a nutritionally oriented health-care provider to help you sort this out. To ﬁnd a naturopathic physician, try the “Find an ND” tab at naturopathic.org. And remember, good health feels really good—it’s worth the eﬀort!

August 2014

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A passion for real that helps you make the most of whatever you're making. 4 new formulas. 4 ways to POW.

YOU’LL LIKE THE WAY REAL FEELS + convenient whole food *POW*der for blending + made fresh from farm to whatever you’re making + no sweeteners or preservatives (of course) + available in 30 day supply or single serving packets at your natural food retailer visit megafood.com/dailyboost for recipes and free samples *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©FoodState Inc 2014

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5/21/14 12:40 PM

Get the Good Fats

BY SALLY KARLOVITZ, CN

FAT. WHEN YOU HEAR this word you conjure up some pretty bad thoughts: cholesterol, weight gain, and heart disease among others. However, there are many kinds of fat. Some, such as hydrogenated oils, are definitely bad. But some fats are good, and some are even essential. Essential fatty acids are types of fat that our body needs but cannot manufacture. We must have these essential

Opti-Organicsâ&#x201E;˘ 100% Organic Flax Oil Promotes cardiovascular health.* Source of omega 3-6-9. Unrefined & unfiltered. Gluten free.

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fatty acids for a variety of functions in the body including hormone production, immune function, and cardiovascular support. The two main essential fatty acids your body needs are omega-3 and omega-6. The omega-3 fatty acids EPA and DHA are found in fatty fish, such as salmon or tuna. Seeds such as flax, chia, and hemp also contain fatty acids that convert to EPA and DHA in the body. Omega-3 oil intake from either fish or vegetable sources may help reduce risk for developing heart disease and may support mood and mental health. EPA specifically decreases inflammation in the body, while DHA targets eye and brain health. DHA is required for normal fetal brain development. Omega-6 fatty acids, including linoleic acid (LA) and gamma linolenic acid (GLA), are found in evening primrose, borage, and black currant seeds. Flax and hemp seeds also contain omega-6 fatty acids. GLA has been found to have numerous health benefits including relief of PMS and menopausal complaints, as well as eczema and dermatitis; reducing risk of stroke; and reducing joint inflammation in patients with rheumatoid arthritis. Coconut oil is great source of some other healthy fats. The medium chain fatty acids (MCTs) that make up coconut oil make it easier to digest and convert to energy than the long chain fatty acids found in animal fats. Because of this, MCTs are not stored in the body as fat and may even help with weight loss. MCTs from coconut oil may also play a role in brain health, with one study finding that they improved cognitive function in older adults with memory disorders. Coconut oil can be used to sautĂŠ or fry foods, or it can be used to replace butter in baking recipes. In addition to consuming coconut oil, you can also use it as a skin and hair moisturizer!

DHA 100 mg Essential omega-3 fatty acid from fish oil. May support cardiovascular health and brain health.* Supplies 100 mg DHA per softgel.

August 2014

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6/26/14 9:11 AM

Building Blocks for Good Health BY MARY ANN O’DELL, MS, RD

IT’S BACK TO school time—time to face the challenges of keeping your kids healthy. In addition to the basics of a healthy diet and adequate exercise and rest, here are some of the top supplements to help keep your kids well.

BASIC NUTRIENTS Make sure your child is taking a quality multivitamin every day to ensure the child is getting the nutrients his or her growing body needs. Research suggests vitamin D is also critical for overall good health. Be sure to read the label and look for natural supplements made without artificial colors, artificial flavors, artificial sweeteners, or added refined sugar.

IMMUNE SUPPORT Help support immune health to fight off common infections, such as colds, with added immune support ingredients such as vitamin C, echinacea, and elderberry. Daily probiotics also support immune health.

BRAIN SUPPORT DHA, an essential fat in fish, is crucial for a child’s developing mind. Adaptogenic herbs and mushrooms can also support calm and focus in kids. Chlorella can help by detoxifying the body from the many chemicals it is exposed to, which can also affect thinking and mood. Numerous other formulas are available that are dosed for children depending on their specific needs. Whatever the need, make sure you have the right building blocks to maintain your child’s health all throughout the school year.

NDF® Calm & Focus Calm boosts mood & emotional balance.* Focus promotes steady, focused energy.* Binds to & removes toxins with chlorella.* Alcohol free & naturally flavored herbal drops.

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The Healthy Edge

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6/26/14 9:18 AM

supplement

facts From what to take to where to store them, our complete guide to the basics of dietary supplements By Lisa Turner

ver feel lost in the supplement aisle? Not sure what to take? Or when? Or how? And what does all that stuﬀ on the labels mean, anyway? Here’s everything you need to know to get the most out of your supplements.

What to take Generally, supplements fall into three categories: targeted, for conditions such as blood sugar control or menopause; acute care, for immediate concerns such as treating a cold or easing indigestion; and daily maintenance, for overall health. While age, diet, and health issues determine exactly what you need, most people require these five basics: 1. A broad-spectrum multi. It’s difficult to get all the nutrients you need from even a good diet (in one study, less than 1 percent of participants got enough vitamins from diet alone). Look for a multi that provides at least 100 percent of the essential vitamins and minerals (post-menopausal women and men probably don’t need iron). Divide doses—take half in the morning and half at night—to increase absorption and maintain steady blood levels. 2. Vitamin D. Studies continue to stress the importance of this vitamin-like hormone, but there’s some controversy about the proper amount to take. Because it’s fat-soluble, vitamin D can be stored in the body, and—at very large doses—be toxic. Most experts agree that up to 5,000 IU per day is safe. Just take into account how much vitamin D that you’re getting from your multi, and adjust additional vitamin D supplements accordingly. 3. A calcium/magnesium combo. A combination of the two is best, but even if your multi contains both, it’s difficult to pack the recommended daily amount into one pill because they’re bulky minerals. To make up any lack, look for a combo product that contains 500–1,000 mg of calcium and 400–600 mg of magnesium.

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The Healthy Edge

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supplement facts, cont.

4. Omega-3s. The best source of these healthy fats is ﬁsh oil. It contains the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are associated with reduced risk of inﬂammation, heart disease, and some cancers. Vegan supplements are often high in alpha-linolenic acid (ALA), which the body converts to EPA and DHA. Because the conversion ratio is often low, it’s best to look for a vegan supplement with EPA and DHA from microalgae. Your best bet is a product that contains at least 500 mg of EPA and 250 mg DHA.

distributor’s name, phone number, and address or website. If they don’t, that’s a big red ﬂag. Good Manufacturing Practices (GMP). This is a designation provided by the FDA for companies who complete a rigorous review of their manufacturing process, including third-party evaluations of ingredients and products for purity and potency.

When to take them 5. Probiotics. These beneﬁcial bacteria strengthen immunity, aid digestion, and heal the intestines. Look for a product with diﬀerent strains. Probiotic doses are measured by colony forming units (CFUs) that indicate the number of live organisms. There’s no set dose, but a range of 1 billion to 10 billion CFUs is typical.

Reading the label You’ll find lots of interesting terminology, abbreviations, and information on supplement labels. Some things to look for: USP Verified means that the product meets rigorous standards set by the U.S. Pharmacopeia, a third-party testing service, and will be marked with a USP Verified logo.

Most supplements should be taken with meals to increase their absorption. Fat-soluble vitamins such as A, D, E, and K should be taken with a fat-containing meal. Most B vitamins should be taken with a light meal, since taking them on an empty stomach can cause nausea. The exception is folic acid, which is better absorbed on an empty stomach. Other supplements should only be taken on an empty stomach. These include proteolytic enzymes used for joint pain; glutamine; N-acetylcysteine; amino acids; most herbs and botanicals; and fiber, which can bind to other nutrients and lessen their absorption. Taking fiber supplements with a meal can also significantly slow gastric emptying, leading to gas, bloating, and indigestion.

Standardized, used mainly with herbs, means that the preparation contains a guaranteed amount of the active ingredient in the base herb. But because herbs contain many chemical constituents that work with each other, some experts say that it’s best to take the whole herb rather than a standardized preparation. Dicalcium phosphate, gum arabic, and alginic acid. These are binders, fillers, and/ or excipients—compounds that are necessary for producing pills. They may sound scary, but most binders and excipients are made from fibers, seaweed, and plant gums, and are benign. Daily values (DV). The DV is derived from the Reference Daily Intake or Recommended Daily Intake (RDI), the amount of a nutrient that is thought to be sufficient to meet the requirements of most healthy people. But the DVs don’t take into account age or gender—the same DV would apply to an eight-year-old girl and a 35-year-old man—so they’re rough guidelines at best. Manufacturer’s/Distributor’s Information. Quality supplement labels should always include the manufacturer’s or 20

There’s controversy regarding when to take probiotics. Some say that food stimulates the secretion of stomach acids, which can kill probiotics, so they should be taken on an empty stomach. Others say that food buﬀers stomach acids and allows probiotics to reach the intestines unscathed, so they should be taken with meals. Your best bet is to divide doses of your probiotic and take half with meals, half on an empty stomach.

August 2014

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It may seem counterintuitive, but the worst place to keep your supplements is in the medicine cabinet.

How to store them

What to know about interactions

It may seem counterintuitive, but the worst place to keep your supplements is in the medicine cabinet. Humidity and warm temperatures cause supplements to degrade. But don’t keep most supplements in the fridge either, since condensation can build up inside the bottles when you take them out on a daily basis. It’s okay to store extras or large quantities in the fridge, but once you’re ready to take them, remove from the refrigerator and store them in a cool, dry place. Exceptions are probiotics and ﬁ sh, ﬂax, or hemp oils, which should always be refrigerated according to label recommendations. Also be wary of storing supplements where they’ll be in contact with sunlight. Generally, the best location is a dark, dry, cool place, such as a pantry or cupboard. And be sure that any supplements you purchase have been stored properly at the retail outlet. A recent Consumer Reports survey found that more than half of the products tested didn’t contain the amount of probiotics listed on the label, and one contained only 7 percent of the label amount— most likely due to improper storage. Also note that your supplement should have an expiration date that usually represents the last day of the product’s guaranteed or assumed potency. It’s likely, however, that your supplement is good for six months past that date, but if its color or texture changes—or you notice a strong odor— toss it just to be safe.

Dangerous interactions between supplements are rare, but some interactions between supplements and pharmaceuticals can impact the effectiveness of either or both. For instance, St. John’s wort can increase the breakdown of estrogen and reduce the effectiveness of birth control pills. And sometimes, one supplement can reduce the effectiveness of another—for example, large doses of calcium can block the body from absorbing other minerals such as iron and zinc. More often, it’s a case of a pharmaceutical or over-the-counter medications increasing the need for a supplement. For example, regular aspirin use increases the need for vitamin C; antibiotics damage beneficial bacteria and increase the need for probiotics; statin drugs for cholesterol block synthesis of CoQ10; and birth control pills deplete B vitamins and zinc. There are a few combinations that can be problematic or even dangerous. These include high-dose fish oil and warfarin, both of which thin blood and can increase the risk of bleeding; antidepressants and SAM-e or 5-HTP, which can lead to excessive levels of serotonin in the body and serious side effects; and St. John’s wort, which may interact with cardiovascular medications and antidepressants. And there you have it. Just remember these few simple tips, and you’ll have the information you need to make the right supplement choices. And don’t forget that your natural products retailer is a great resource if you ever have questions about what you see on the shelves. The Healthy Edge

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6/20/14 2:14 PM

SUMMER MENU

Whether it’s a neighborhood BBQ or a family reunion at the park, this no-fuss menu highlights summer’s best flavors

PHOTOGRAPHY BY PORNCHAI MITTONGTARE

ne perfect hamburger recipe. Check. One versatile salad dish. Check. One crowd-pleasing dessert. Check. Believe it or not, these dishes are all you need to create a memorable backyard cookout or summer picnic. To round out your meal, simply add a few other barbecue staples, such as beverages and snacks of your choice, a raw veggie tray, corn on the cob, and potato salad. A foolproof way to create great-tasting summer meals is to focus on fresh, seasonal ingredients. “Foods that are in season have the most flavor, most nutrition, and are the least expensive—win-winwin!” says Chef Nathan Lyon, the host of Good Food America (on Veria Living) and co-host of Growing a Greener World (on PBS). “The best part about cooking in the warm summer months is that all of the great produce on offer, namely fruit, is best prepared in salads, cold soups, juices, smoothies, etc., so there’s no need to sweat in the kitchen.” Here, Lyon shares two crowd-pleasing recipes that capture the essence and flavors of summer, not to mention feature local, seasonal ingredients. Both are excerpted from his book Great Food Starts Fresh.

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6/26/14 1:31 PM

the second side. Transfer to sheet pan to rest. (Adjust cooking times per side for desired doneness.)

HEIRLOOM TOMATO AND MOZZARELLA SALAD

4. While burgers are resting, place hamburger buns face down on grill until lightly toasted. Assemble burgers, adding mostarda, cheese, and arugula to taste.

Serves 4–6

This simple-to-prepare salad adds a sophisticated touch to any summer menu. Use organic ingredients whenever possible. VINAIGRETTE: 1 medium shallot, peeled and finely chopped (3 Tbs.) 2 Tbs. balsamic vinegar 1 Tbs. red wine vinegar 5 Tbs. extra-virgin olive oil

tip!

Want a gluten-free burger? Simply swap out regular hamburger buns for Udi’s Gluten Free Classic Hamburger Buns (or another brand).

GRILLED HAMBURGER WITH TOMATO MOSTARDA, ARUGULA, AND BLUE CHEESE

SALAD: 1 pint cherry tomatoes, halved 10 medium-sized fresh basil leaves, stacked, rolled, and sliced very thinly, divided ½ cup fresh flat-leaf Italian parsley, picked and chopped roughly, divided Kosher salt, to taste Freshly ground black pepper, to taste 1 (8-oz.) container fresh mozzarella cheese, drained and sliced thinly 3 large heirloom tomatoes, cored and sliced into medium-sized wedges

1. In medium container with tight-fitting lid, combine vinaigrette ingredients. Close lid tightly, and shake well to combine. Or, whisk ingredients in medium-sized bowl to combine.

2. Place cherry tomatoes, half of basil, and half of parsley in medium bowl. Combine gently with half of vinaigrette. Season to taste with salt and pepper.

3. To serve, divide mozzarella among serving plates, and top with sliced heirloom tomatoes; season with salt and pepper. Top with cherry tomato mixture. Sprinkle remaining basil and parsley over each plate, and drizzle with additional vinaigrette to taste. per serving: 296 cal; 9g pro; 25g total fat (8g sat fat); 9g carb; 37mg chol; 41mg sod; 2g fiber; 6g sugars

Makes 6 burgers

If you don’t like blue cheese, Lyon suggests trying this recipe with aged cheddar. Use organic, grass-fed beef if possible. 1½ lbs. ground beef (chuck), 82% lean 1 medium shallot, peeled and finely chopped (3 Tbs.) 1 tsp. kosher salt ¼ tsp. freshly ground black pepper 4 oz. crumbled blue cheese, divided 2 oz. arugula, rinsed and dried 6 hamburger buns 1 recipe homemade tomato mostarda (see right)

1. Heat grill to medium-high. Once hot, clean grill, then, using tongs, lightly dip a cloth in olive oil and wipe to coat grill rack.

2. In large bowl, gently mix to combine meat, shallot, salt, and pepper. Do not overmix. Form into 6 patties; using your thumb or the back of a tablespoon, gently press into the middle of each burger. This small indentation will ensure that the center doesn’t puff up as the burger cooks.

3. For medium-rare burgers: Grill patties 3 minutes on one side, with grill lid closed, until nicely colored. Flip patties, close lid, and cook 3 minutes more on

per burger (with Mostarda): 483 cal; 30g pro; 21g total fat (9g sat fat); 42g carb; 84mg chol; 1628mg sod; 3g fiber; 19g sugars

TOMATO MOSTARDA Makes 1½ cups

After trying Chef Lyon’s Tomato Mostarda, you may never want ketchup again. “It’s that good,” he says. 2 lbs. cherry or grape tomatoes, halved ½ cup red wine vinegar, plus more to taste 2 tsp. kosher salt, plus more to taste ¼ tsp. freshly ground black pepper, plus more to taste ½ cup granulated sugar 3 Tbs. tomato paste 2 Tbs. whole-grain Dijon mustard 3 dried bay leaves

1. Put tomatoes, vinegar, salt, pepper, sugar, tomato paste, and mustard in food processor, and pulse until tomatoes are broken down.

2. Transfer the contents to large saucepan, add bay leaves, and bring liquid to a boil. Reduce heat to medium, and cook, stirring occasionally, 30 minutes.

3. After 30 minutes, begin stirring more frequently until mostarda thickens and very little liquid remains, approximately 15 minutes more.

4. Remove from heat, and take out bay leaves. Taste, and add more vinegar and/ or salt and pepper, if desired. Mixture should taste bright, sweet, and vibrant, like ketchup.

5. Allow to cool before serving. Store remainder in the refrigerator for up to two weeks.

More About Chef Nathan Lyon Learn more about Chef Nathan Lyon at chefnathanlyon.com. There, you’ll find new recipes and other cooking tips, and you can also order a copy of Great Food Starts Fresh, which was named one of the top 10 cookbooks of 2012 by The Washington Post. The beautifully photographed recipes in Lyon’s book are organized into five seasons: spring, summer, autumn, winter ... and chocolate!

The Healthy Edge

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6/20/14 2:18 PM

Easy Breezy, cont.

Allergen-Free Cookies for Dessert These cookies offer something for just about everyone, regardless of food restrictions— they’re made without gluten and dairy, and are also 100 percent vegan. The rich chocolate flavor pairs extremely well with the pistachios and orange.

PISTACHIO CRUSTED ORANGE AND DARK CHOCOLATE COOKIES Makes 48 cookies

Don’t have coconut sugar? Use granulated sugar for equally yummy cookies. Recipe excerpted with permission from The Gluten-Free Revolution: A Balanced Guide to a Gluten-Free Lifestyle through Healthy Recipes, Green Smoothies, Yoga, Pilates, and Easy Desserts! by Caroline Shannon-Karasik (Skyhorse Publishing, Inc., 2014). 1 flaxseed egg (1 Tbs. flaxseed meal plus 3 Tbs. warm water) 1 cup coconut sugar Zest and juice of 1 medium orange 1 cup vegan butter substitute 1½ cups almond meal 1 cup white rice flour ¼ tsp. salt 1 tsp. baking powder 1 cup vegan chocolate chips ¼ cup unsweetened dairy-free milk (e.g., almond, coconut, hemp) ⅓ cup unsalted pistachios, chopped

1. Preheat oven to 350°F. Prepare two baking sheets by lining with parchment paper or baking mats. Set aside.

2. Combine flaxseed meal and warm water in small bowl, then set aside.

3. Add coconut sugar, orange zest and juice, and vegan butter into medium bowl. Combine ingredients with mixer on medium speed. Add in flaxseed mixture, almond meal, white rice flour, sea salt, and baking powder, mixing again on medium speed until ingredients are just combined. Do not over-mix, or dough will become tough.

4. Drop dough by rounded tablespoonfuls onto prepared baking sheet. Freeze for

5 minutes. After removing from freezer, press center of each cookie with thumb, then place tray into oven. Bake 18–20 minutes, until golden brown.

5. While cookies are baking, measure chocolate chips and dairy-free milk into small pot. Place over low heat, whisking constantly until mixture becomes smooth. Immediately remove from heat to avoid burning.

6. After cookies have been removed from oven, drizzle chocolate over each, and sprinkle with crushed pistachios. Freeze to solidify chocolate before serving. per cookie: 213 cal; 2g pro; 14g total fat (4g sat fat); 23g carb; 0mg chol; 136mg sod; 2g fiber; 13g sugars

Join the Gluten-Free Revolution J

“My way of healthy living stems from the idea that there is not a one-size-fits-all prescription for achieving total wellness,” says Caroline Shannon-Karasik, author of The Gluten-Free Revolution and creator of the popular blog, w The G-Spot Revolution. Her book reflects this core philosophy—that simple, whole foods are the foundation of a healthy, flexible diet. “I approach gluten-free living as an entire lifestyle and not simply a dietary change,” she aadds. Her recipes, many of which are not just gluten-free but also vegan, nut-free, and/or soy-free, are designed tto help people find delicious meals that work for them. Visit carolineshannon.com to learn more. 24

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For temporary relief of bruises, sprains, strains and swelling, use Arniﬂora®Arnica Gel.* It’s a safe and effective delivery of Arnica montana 1X that helps the black & blue marks of bruises go away and temporarily relieves muscle pain & stiffness caused by overexertion.* *These statements are based solely on traditional homeopathic use. They have not been evaluated by the Food & Drug Administration.

SAVE A $2.00 on any size Arniflora®Arnica Gel COUPON VALID AT RETAIL STORES ONLY. CONSUMER: LIMIT ONE COUPON PER ITEM. Good on the purchase of any Boericke & Tafel® Arniflora Arnica Gel. Void where regulated or if altered, reproduced or transferred. Any other use constitutes fraud. Consumer pays any sales tax. RETAILER: Boericke & Tafel will reimburse you the face value of $2.00 plus .08 cent handling, provided you redeem coupon on any Arniflora Arnica Gel product. Any other use constitutes fraud. Invoices supporting purchases may be required. Void where taxed or regulated by law. Good only in the U.S.A. Cash value 1/20 cent. Redeem by mailing coupons you receive from consumers to Schwabe North America, CMS Department #20065, 1 Fawcett Drive, Del Rio,TX 78840. Boericke & Tafel will send you a check for $2.08 for each coupon you receive from consumers and send to us. ©2014 B&T®

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4 Keys to Staying Well Year ’Round SCHOOL IS STARTING, the weather will be changing soon, and that means people will start getting sick! Take a proactive approach to good health with these keys to keep your family’s immune systems strong. Eat Right. Adding certain foods to the diet can help naturally boost the immune system. Oats, barley, and mushrooms are rich in betaglucan that strengthens immunity; yogurt

and kefir supply beneficial probiotics; and berries and citrus fruits supply vitamin C that is essential for a strong, healthy immune system. Choosing less processed whole foods will eliminate the excess sugar and fat that can weaken the immune system. Control Stress. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and getting adequate sleep are all ways to help your body handle stress. Taking a high-quality multi that includes B-complex vitamins is crucial for protecting the body against the damage of stress. In addition, adaptogenic herbs such as eleuthero can help minimize the negative effects of stress in the body. Enhance with D. Vitamin D plays an important role in strengthening your defense system to fight any invading viruses and bacteria. In fact, one study found that people using vitamin D had fewer upper respiratory tract infections than those who were deficient in vitamin D. Nurture from Nature. A variety of substances in nature can help support immune health to fight off infections. Astragalus is a traditional Chinese herb that increases the production of interferon in the body, a pro-

Astragalus 500 mg Traditional Chinese herb.

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BY MARY ANN O’DELL, MS, RD

tein substance that activates immune cells and interferes with the spread of viruses in the body. Prebiotics and probiotics are beneficial organisms that support balance in the intestinal tract and promote immune health. These are 4 steps you can take every day to keep your immune system strong so you stay healthy all year.

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Vitamin D3 1,000 IU Essential nutrient needed to help maintain bone density.* Supplies 1,000 IU of the bioactive D3 form of vitamin D.

August 2014

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6/20/14 2:21 PM

Maqui Berry: Small & Powerful BY ‘AFA K. PALU, PHD

FOR OVER 12,000 YEARS, the super-fruit Aristotelia chilensis (Mol.) Stuntz, from the Elaeocarpaceae family, commonly known as maqui berry, has been used by the Mapuche Indians from the Patagonia regions of Chile for health, vitality, and stamina. The Mapuche Indians credit their ancestors’ health and stamina, which helped them avoid being conquered by early explorers, to a daily diet that consisted of the maqui berries. Maqui was not wellknown outside of the Patagonia region until recently, thanks in part to Nando Rodriquez and others who introduced the maqui berry to the U.S. marketplace. The scientific community has known for years the negative impact of an out-of-balance antioxidant system in our bodies, and has long sought natural alternatives to restore this balance. Scientists have been studying the maqui berry for decades and recently concluded that maqui berry has a much stronger and higher antioxidant content than other fruits available in the marketplace. In fact, the ORAC score of the maqui berry is 28,200 (μmol TE/100 g of fruit), which is about three times more powerful than pomegranate, and four times more powerful than blueberries, to name a few. The versatile health effects of the maqui berry vary from its potential neuroprotective, cardioprotective, and gastroprotective benefits to lowering blood sugar levels in our bodies, modulating our immune system, and calming inflammation. These are among some of the quintessential health benefits from this small and powerful fruit. In addition, the presence of natural phytocompounds such as delphinidin and cyanidin glucosides, vitamins, and minerals are contributing factors to maqui berry’s health benefits. The scientific discoveries of the health components of this small, powerful fruit explain the mechanisms of the health effects touted by the Mapuche Indians and their traditional healers. While the best way to enjoy the health benefits of maqui berry is to eat the whole fruit, we can also enjoy them in liquid dietary supplements that capture the natural benefits of the fruit.

ONE™ Multi-Vitamin The ultimate one-a-day multivitamin. With extra strength B complex, antioxidants, & chelated minerals. Double action timed-release formula.

Maqui Gel Joint & Recovery Shot May aid in reducing joint pain.* Contains glucosamine, MSM, & horsetail. With maqui berry & 12 other superfruits.

Q&A Q: A:

Can you tell me about chlorella and what it is used for?

Chlorella is a single-celled microalgae that is commonly included in many “green food” products. It is tiny, but it packs a powerful nutritional punch. The outer wall of chlorella is indigestible, so to get to the good stuff inside, you want to use chlorella with a broken cell wall. Chlorella contains B vitamins, including B12, as well as vitamins C and K, and amino acids. It’s also a good source of chlorophyll. Chemically similar to human hemoglobin, chlorophyll can work in our bodies to build rich blood. While it does not actually raise iron levels, it can help during times of anemia by oxygenating the blood. It’s also a potent detoxifier, which may be helpful for heavy metal detoxification and in general body detox. An interesting study came out last year that showed chlorella may also play a role in boosting the immune system. Eight weeks of supplementation with chlorella was associated with increases in the activity of natural killer (NK) cells, said to play an important role in our innate resistance against different bacteria and viruses.

Chlorella 1000 mg Green microalgae. Supplies chlorophyll, beta-carotene, vitamin B12, iron, RNA, DNA, & protein. Broken cell wall to enhance utilization.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

healthy hair Treat your tresses right with nourishing natural products

air is made up of a tough protein—keratin—and has a cortex that’s as strong as steel. However, the outside cuticle layer can be easily damaged. To keep your hair healthy, you need to treat it with the same care that you do your skin.

Wash hair with care. Especially pay attention to the products you use to clean

your hair. Avoid anything containing sodium laureth sulfate (SLES) or sodium lauryl sulfate (SLS). These foaming agents are highly irritating and are known to cause damage to the hair follicle—not to mention the skin, eyes, and possibly the liver. Shampoos that are sulfate-free oﬀer gentler cleansing than those that contain these harsh detergents. Condition it right. While shampoos open the cuticle to clean, conditioners reseal

the surface cuticle for protection, shine, and manageability. Use a conditioner that’s suited to your hair type each time you shampoo. It will smooth out the cuticle and make your hair look and feel soft and shiny. Add a deep-conditioning treatment at least once a week to help reduce breakage and maintain the vibrancy of your color. Be smart about styling products. You know that skin needs moisture, but so does hair that is dry, frizzy, or lacks luster. Wash and style your hair with products that infuse it with emollients, including shea butter, hyaluronic acid, wheat germ, and panthenol (vitamin B5). Also, check the ingredients list for proteins, which help hair stay hydrated and manageable. Avoid alcohol-based styling products that strip your hair of its natural moisture

and lead to dry, brittle locks. Pass on styling aids with alcohol denat (denatured), ethanol, propanol, and isopropyl alcohol. Fatty alcohols, however, are moisturizing, and can be identiﬁed as stearyl, cetyl, and myristyl alcohols. Fight frizz. Vitamin E, which has been shown to improve scalp circulation—result-

ing in the stimulation of hair growth—also helps soothe parched hair. Combat frizz and rogue strands with products that contain vitamin E–rich macadamia nut and sunﬂower oils, both of which moisturize hair and seal out humidity. Just like your skin, your hair deserves to be pampered with pure, natural ingredients. Choose your products wisely and bad hair days will be a thing of the past.

Hair Food Food and supplements can have a big impact on the condition of your hair, says Lisa Petty, author of Living Beauty. Some of Petty’s top foods for beautiful hair are protein-rich beans, fresh fruits and vegetables, healthy fats, and sulfur-containing cabbage, cauliflower, and onions. Vitamin-wise, Petty suggests the following nutrients for stronger, healthier hair: Vitamin-B complex: 100 mg daily. Vitamin C: 3,000 mg, in 2–3 divided doses daily. Vitamin E: 400–800 IU daily.

Viva Hair helps protect against the damaging effects of free radicals, and creates an ideal environment for hair growth.

Nourish and strengthen hair with Aubrey Organics GPB Balancing Shampoo and Conditioner for all hair types.

Zinc: 50–100 mg daily; do not exceed 100 mg daily from all sources. Silicon: 3 mg choline-stabilized, concentrated orthosilicic acid, once or twice daily.

Get shiny, healthy hair with Peter Lamas Bamboo Nectar Shine Enhancing Shampoo and Conditioner.

Acure Leave-In Conditioner provides weightless moisture and protection all day with Moroccan argan oil and argan stem cells.

In addition to Petty’s recommendations, consider trying herbs, used to nourish and help grow thicker, fuller hair. Two of the top hair herbs are horsetail, which is naturally rich in silicon, and the Chinese herb Ho Shou Wu.

August 2014

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6/20/14 2:22 PM

a facE everY moTher wilL lovE

There’s a lot to love about U-Cubes™: NON-GMO t NO BEEF OR PORK GELATIN t NO ARTIFICIAL COLORS NO ARTIFICIAL FLAVORS t NO GLUTEN, WHEAT, OR DAIRY…

for generations – over 65 years. And, just like all our supplements, U-Cubes™ beneﬁt from all the science and knowledge behind our name. Each serving of these tapioca and pectin based gummies provides the recommended 100%

And best of all, they’re from Solgar. We’ve been crafting nutritional supplements

Daily Value (400 IU) of Vitamin D3 for children over the age of 4 and 50% Daily Value (200 IU) for children 2 and 3 years of age. What's more, U-Cubes™ are made in small batches that ensure the highest quality. They’re also rigorously tested for safety and potency… but never animal tested. The result? A great-tasting multivitamin that U can be sure is great for your children.

Live Vibrantly.

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clean eating

by Lisa Turner

just desserts We all scream for organic ice cream

Alden’s Organic Tropical Punch Sherbet. This fun, fruity tropical punch sherbet is made with hormone and antibiotic free milk. No artificial colors or flavors are added. Or try Alden’s Premium Organic Ice Cream flavors.

Luna & Larry’s Dark Chocolate Coconut Bliss. This dense and silky, deeply satisfying chocolate dessert is made with organic coconut milk and fair trade cocoa. It is low glycemic, and soy, dairy, and gluten free.

PHOTO: PORNCHAI MITTONGTARE

ver since the first enterprising foodie churned the first vat of milk, sugar, and egg yolks, ice cream has been our favorite dessert. Wholesome and simple, it has endured for generations. But today, thanks to worrisome growth hormones, antibiotics, and pesticide residues in milk, this basic dessert standard has become a much more complicated affair. Lucky for us, organic versions of our perennial favorite are available now more than ever before. And for the lactose-intolerant, a wide range of organic frozen desserts—from rice, hemp, cashew, and coconut versions—offer creamy, dairy-free comfort. Just give a few of our favorites a try, and we promise you’ll be screaming for more.

Raw Fudgesicles 1 1 ¼ 3

MAKES 4 FUDGESICLES

avocado, peeled and pitted cup coconut milk cup raw agave, plus more to taste Tbs. raw cacao powder (or regular cocoa powder)

1. Halve avocado, remove pit, and scoop flesh into food processor. Add coconut milk, agave, and cacao powder, and purée until smooth. Taste, and add additional agave if needed. Transfer mixture to popsicle tray, and insert sticks. Freeze 4–6 hours, or overnight. 2. Remove pops from freezer 1–2 minutes before serving. Unmold carefully, and serve.

Good Karma Organic Rice Divine Mudd Pie non-dairy frozen dessert. Made with rice milk, coffee, chopped almonds, and a fudge ribbon, it’s a delicious organic treat.

Julie’s Organic Gluten Free Ice Cream Sandwiches. These delectable frozen treats are made with gluten free chocolate cookies with premium organic, gluten free ice cream in the middle.

So Delicious Cookie Avalanche Purely Decadent Frozen Dessert. A landslide of creme cookies are buried in a vanilla flavored non-dairy soy frozen dessert base.

Laloo’s Dark Chocolate is super premium ice cream made with 100% goat’s milk, offering less lactose and easier digestibility.

PER SERVING: 291 cal; 5g pro; 21g total fat (13g sat fat); 26g carb; 0mg chol; 20mg sod; 7g fiber; 16g sugars

Green Tea & Ginger Ice Cream

SERVES 4

Pictured on our cover. 1⅓ cup almond milk 1 large avocado, peeled and pitted 1 Tbs. matcha green tea powder 1 Tbs. finely minced ginger Honey or stevia to taste 1. Combine almond milk, avocado, green tea, and ginger in blender. Purée until thick and creamy. Taste, and add sweetener if needed. 2. Transfer to ice cream maker, and process according to manufacturer’s instructions. Divide among individual dishes, and serve immediately. PER SERVING: 93 cal; 1g pro; 7g total fat (1g sat fat); 7g carb; 0mg chol; 52mg sod; 3g fiber; 2g sugars

August 2014

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5/28/14 10:13 AM

natural gourmet

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

salad wraps for summer These tasty bites are the perfect light summer fare—and they hardly take any time to make Summery Miso Salmon Salad Wraps SERVES 2

This delicious “mix-and-eat” summer dish requires virtually no prep time. Just open a can of salmon, add a few magical ingredients, toss them together, and enjoy! 1 Tbs. raw apple cider vinegar 2 Tbs. mellow white miso paste Juice of ½ small orange Juice of ½ small lemon 1 1-inch knob peeled ginger root, chopped 2 green onions, greens only, chopped 1 1 4-oz. can wild Alaskan salmon, skin and bones removed 1 cup loosely packed mild sprouts 1 carrot, grated ½ avocado, chopped 4 large romaine leaves 6 sun gold cherry tomatoes, halved

notes from

CHEF JEANNETTE: This dish works well with romaine, but you can use any large-leaf lettuce. Serve the wraps openface or roll them up like cigars and arrange on a serving plate, seam side down. Alternatively, you can serve them “stuffiestyle” in hollowed-out red, yellow, or orange bell peppers, cucumber “boats,” or tomatoes (melon-ballers work beautifully for scooping out veggie “bowls”).

1. Combine vinegar, miso, orange juice, lemon juice, ginger, and onion in wide-mouthed cup, and blend until smooth with immersion blender. (If you don’t have an immersion blender, use a mini-blender, or mince the ginger and onion and whisk all ingredients together thoroughly by hand.) Set aside. 2. Put salmon, sprouts, and carrot in medium bowl. Add vinegar mixture, and combine thoroughly with a fork. 3. Fold in avocado, and divide salad evenly among lettuce leaves. Top with tomatoes, and serve. PER SERVING: 236 cal; 21g pro; 9g total fat (1g sat fat); 24g carb; 34mg chol; 776mg sod; 9g fiber; 10g sugars

PHOTO: PORNCHAI MITTONGTARE

hen Chef Jeannette sent me this recipe, she added a note: “Jonny, this is addictive. No kidding.” I was skeptical. Miso paste? Green onions? Not exactly the ingredients I’d associate with “addictive,” a term I prefer to reserve for, say, Ben & Jerry’s Cherry Garcia ice cream. I thought she had to be kidding. Turns out, she wasn’t. This is truly a killer recipe on a lot of levels. It’s a nutritional powerhouse, featuring wild salmon—my favorite source of omega-3 fats—accompanied by antioxidant- and enzyme-rich raw apple cider vinegar plus a refreshing splash of citrus and ginger. It’s summery because it’s cool, light, and wrapped in lettuce. The recipe makes two light servings or a hearty lunch for one. Or you could double the recipe for a cool dinner for two on a hot summer night. It’s also the perfect light meal for when you just want “something” but don’t want to be too full—just the thing to start oﬀ a romantic summer evening out on the town. August 2014

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6/20/14 2:24 PM

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

Opti-Extract™ Oregano Oil Provides immediate immune support.* Has broad spectrum effect.* Standardized extract in convenient capsule form.

Moroccan Argan Oil Shampoo & Conditioner Triple moisture repairing formulas. With Moroccan argan oil, argan stem cells, CoQ10, & omega-7. Leaves hair soft & manageable. For normal to dry or damaged hair. Gluten free

Cold Wrap Unique elastic wrap provides both cold & compression all in one product. Provides hours of cool relief from pain & inflammation. No need for ice or frozen gel packs. Reusable.

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Max Extract™ Ginkgo Biloba 60 mg Where to find all of the great products seen in this magazine: Fontana Shopping Center 51st & Memorial 918.663.4137 Hours: 8am to 9pm Every Day

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In Oklahoma City:

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Canfield Plaza Shopping Center 8409 West Center Road 402.397.5488 Hours: 8am to 9pm Every Day 70th

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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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6/20/14 3:06 PM