$3 free
December 2014
Super Supplement How NAC can support liver health, boost immunity, & more TAME YOUR TUMMY TROUBLES NATURAL RELIEF FOR HEARTBURN & INDIGESTION
EASTERN WISDOM
HEALTH IN A CUP The Hottest Herbal Teas P. 18
AYURVEDIC HERBS WITH MULTIPLE BENEFITS
SWEET TOOTH THE BEST SUGARS FOR HOLIDAY BAKING
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THE POWER OF CONCENTRATED CRANBERRIES ChamberlinsCover_DEC14_Cover_JS.indd 1
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Caveman Cookies
North Pole Cookies
Aroma Naturals
Votive Holiday Gift Set 100% natural soy candles. 3 glass votives in seasonal scents. Includes Fresh Forest with juniper, spruce & basil; Cool Wish with vanilla & peppermint; and Warm Spice with orange, clove & cinnamon.
Badger
Badger Balm Sampler A pack of 6 different Badger Balms. Thoughtful gift idea! Includes: Original, Cuticle Care, Sleep Balm, Muscle Rub, Chest Rub & Foot Balm. Certified organic.
Keeki Pure
Lip Shimmers Perfect stocking stuffers! These lip glosses add shimmer and keep lips smooth with cocoa butter & coconut oil. Made with organic & food-grade ingredients. Gluten Free.
Mi Del
Gluten Free Gingerbread Men Delicious holiday treats with a sweet and spicy ginger flavor. Low fat and cholesterol free. Peanut free.
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Chewy & delicious seasonal inspired cookies. Made with festive flavors of peppermint & chocolate. No flour or refined sugar. Made with honey, maple syrup, almond meal, coconut, raw cacao powder, peppermint extract & cardamom. Gluten & dairy free. Paleo approved.
Pretzel Perfection
Salted Caramel Clusters Gourmet gluten free pretzel treats. With caramel, sea salt & dark chocolate. Great gift idea!
Lucy’s
Holiday Sugars Cookies Gluten free cookies in a fun seasonal flavor. Perfect for holiday parties. No gluten, peanuts, tree nuts, milk or eggs. Vegan. Kosher.
Theo
Holiday Chocolate Bars The best in organic and fair trade chocolate for the season! Fun, festive flavors, perfect for gifts and stockings. Choose from: Peppermint Stick - crunchy peppermint stick in 70% dark chocolate; Nutcrakcer Brittle - almonds, hazelnuts & brittle chunks in 70% dark chocolate; Coconut Mint – toasted coconut & mint in 45% milk chocolate; Gingerbread Spice gingerbread spices in creamy 45% milk chocolate.
10/28/14 11:34 AM
Mary Ann O’Dell MS,RD
Herbtheory
Fertility Formulas Sainthood Herbs is now Herbtheory, and they continue to utilize modern technology and time-tested formulas to create synergistic products. These synergistic Traditional Chinese herbal blends are formulated to promote male and female fertility by supporting reproductive system health in men and women. Male Fertility contains lycium, Chinese dodder, raspberry, schisandra and plantain. Female Fertility contains rehmannia, Chinese peony, Asiatic dogwood, Chinese yam and more.
Essential Living
Wild Protein
Pure whole food protein powder. Based on hemp, chia, moringa and spirulina. Supplies 10 g vegan protein per serving. Good source of fiber, Omega 3, amino acids and antioxidants. Organic & non-GMO. Gluten free.
Cinnamon: More than a common spice
Cinnamon has a long history of use, known from Antiquity. It was imported to Egypt from China as early as 2000 BC, and is even mentioned in the Bible. It comes from the bark of an evergreen tree native to India. Cinnamon is best known as the sweet warm spice found in the spice cabinet, but continued research means cinnamon may be moving to the medicine cabinet. One study found that Type 2 diabetes patients who took cinnamon supplements showed improvements in cholesterol levels and had slightly lower blood glucose levels than did those who took an oral medication for lowering blood glucose. Cinnamon has also been shown in other research to help lower cholesterol and triglycerides, blood fats that may increase diabetes risk. A research review concluded that taking cinnamon supplements may help lower blood pressure in pre-diabetic and diabetic people. Research has also looked at cinnamon’s antibacterial power. One lab study found that low concentrations of cinnamon oil, the oil that naturally occurs in cinnamon extractives, killed E. coli strains, the bacteria that sicken over 100,000 people every year. Research continues on this fragrant spice, showing cinnamon’s benefits go way beyond its sweet, warming scent.
Nubian Heritage
Indian Hemp & Haitian Vetiver Lotion Anti-inflammatory, moisturizing and healing lotion with shea butter and neem oil. Rich in healing omega-3 and omega-6 fatty acids from hemp oil. Helps reduce moisture loss & heal dry, damaged, and aging skin.
Opti-Extract™ Cinnamon • Supports healthy blood sugar control.* • High quality standardized extract. • Concentrated liquid extract in convenient capsule form.
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December 2014
features 18 The Healing Cup When the cold weather and holiday mayhem drag you down, nothing refreshes quite like a steaming cup of healing tea. Here’s a look at some of the best herbal blends for stress relief, immunity, digestion, detox, weight-loss, and more.
22 NAC: The Super Nutrient N-acetylcysteine (NAC) may not be the most wellknown (or easily pronounceable) supplement on the shelves, but it provides a host of benefits—from boosting liver health to fighting off colds and flu and even treating obsessive-compulsive disorder. Berry Cherry Celebration Cocktail, pg. 32
departments NEWS FLASH
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Hot Off the Press. The latest word from the world of natural health and nutrition.
SUPPLEMENT ADVISOR
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To the (Cran-) Max. How the concentrated power of cranberries can help beat UTIs.
BEAT THE BLUES
WINTER CHALLENGES
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Multitasking Herbs. Three potent botanicals that provide multiple health benefits.
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Support heart health and balance your blood sugar with this key nutrient.
PURE BEAUTY HEALING EDGE
12
Heal the Burn. Natural remedies for acid reflux, heartburn, and other tummy troubles.
EXPERT’S CORNER
14
What Is the Microbiome? When it comes to digestion, these beneficial bugs are key.
HEALTHY LIVER
16
Keeping your liver healthy in our increasingly toxic world isn’t easy, but these supplements can help.
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Prevention is the best medicine, but if you do get sick this year, there are natural ways to help conquer bad bugs and get you back on your feet.
FIBER UP HERBAL ADVISOR
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Practical tips to help boost your mood, increase your energy, and banish the winter blahs.
28
Relax & Refresh. Feeling stressed out this holiday season? Treat yourself to a rejuvenating at-home spa day.
CLEAN EATING
30
How Sweet it Is. From white to brown to turbinado—the best sugars for your confections.
NATURAL GOURMET
32
Festive Spirits. Ring in the New Year in style with delicious, antioxidant-packed cocktails.
December 2014
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What's your skincare doing to your sensitive skin? If it’s causing redness, blotchiness, and irritation… maybe it’s not really for sensitive skin.
Sometimes words can be deceiving. Just because a skincare product says it’s for sensitive skin… doesn’t mean it is. Sensitive skin isn’t the same for everyone. Sometimes it’s about fragrance. Sometimes color. Sometimes you just don’t know. Sensitive skin needs a higher level of care. And that’s the whole idea behind everclēn®. everclēn says no to those ingredients that can irritate sensitive skin… soaps, fragrances, and artificial colors. Instead, we craft every everclēn formula to include plant-based, non-GMO ingredients. The result? All of the good… none of the bad… just soft, radiant, skin. It’s one thing to say that your skincare is created for sensitive skin… it’s another to say it’s clinically proven. everclēn really is both. So for naturally healthy skin… plus the assurance of clinical support… try everclēn and see a beautiful difference in your skin day after day.
Available at health, natural food and vitamin specialty stores. everclen.com
CLEANSER • FACIAL TONER • FACE CREAM • EYE CREAM • BODY LOTION • HAND CREAM Dermatologically Tested • Non-irritating • Hypoallergenic • Non-comedogenic • Vegan Friendly • No Animal Testing Free of: Soap, Fragrance, Parabens, Gluten, Phthalates, Petroleum, Colors, DEAs, GMOs, SLS
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letter from the editor
Happier Holidays “It was the best of times, it was the worst of times.” Dickens may have been talking about the French Revolution, but a lot of us might say the same thing about the holiday season. Sure, December is filled with festive gatherings, delicious food, and special moments with family and friends—along with bad weather, crowded shopping malls, and more time commitments than we can handle! Toss in a bout of the flu, party-fueled tummy troubles, and sheer exhaustion, and the “most wonderful time of the year” can make you pine for the relative peace of February. Luckily, there are plenty of natural strategies to help you navigate the holiday season and create a healthier— and more enjoyable—celebration. For starters, how about a nice, soothing cup of herbal tea? Today’s best brews contain natural ingredients that boost immunity, promote restful sleep, and more. Check out “The Healing Cup” on p. 18 for everything you need to know. And for an added dose of stress relief, try treating yourself to an easy, relaxing at-home spa experience (p. 28). If holiday overindulgence drags you down, give our tips for natural heartburn relief (p. 12) and digestive aids (p. 14) a try. And to top it all off, we’ve got a bevy of recipes for delicious seasonal confections (p. 30) and antioxidant-packed cocktails (p. 32) to add a touch of health to your celebration. Happy Holidays! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed
Production Director Cynthia Lyons Production Manager Mark Stokes Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708
Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com
Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, Digital Jason Brown THE HEALTHY EDGE. Vol. 4, No. 11. 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.
December 2014
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newsflash
good gifts
NEW BLACK COHOSH BENEFITS DISCOVERED Black cohosh is a long-standing herbal remedy for hot flashes and other menopause symptoms. Now, a new study has found that it can also help to reduce fibroids among post-menopausal women. The study, published in Evidence-Based Complementary and Alternative Medicine,
“Pet treats proliferate at the holidays, but those wonderful-looking cookies are made with food coloring, which is actual dye—and they often have a sugared yogurt coating,” says Colleen Kumm, owner of the Healthy Pet Bakery Shop. “Sugar is bad for your dog. It can shorten his life by years.” A better way to share the joy of the season with your pets is to bake your own treats. “Your animals will know you’re making something special for them,” says Wendy Nan Rees, author of The Natural Pet Food Cookbook: Healthful Recipes for Dogs and Cats.
looked at the progression of fibroid tumors among 62 women who had taken either
KITTY HOLIDAY LIVER TREATS
black cohosh (a formulation sold as Remi-
Your cat will love these tasty “cookies.” Wrap them in cellophane and holiday ribbon for a cute kitty gift. Recipe by Glenn and Colleen Kumm of the Healthy Pet Bakery Shop (healthypetbakeryshop.com).
femin) or a steroid drug 10 years earlier to treat menopause symptoms. Fibroids were smaller among those who had taken the herbal remedy, but were bigger among those who had taken the drug.
Antioxidants Protect Arteries Antioxidant supplements improve the health of arteries, according to a review of 20 clinical trials, with a total of 1,909 participants. The review, published in the Journal of Nutrition, examined studies in which supplements of vitamin C, vitamin E, vitamin A, and/ or beta-carotene were compared with either a placebo or no supplements. Researchers found that taking the antioxidants reduced stiffness in arteries, which helps to prevent heart disease. This was true for people of all ages, but benefits were greatest among young people and those with low levels of the antioxidants.
1¼ 1 ½ ¼ ¼
cups organic oat flour Tbs. butter cup chicken livers (fully cooked) cup water cup organic mashed (cooked) carrots
Combine flour and butter in bowl, and blend in livers and water. Add carrots. Roll into balls and cut into small pieces. Bake at 325˚F for about 12 minutes.
PAWSOME PUMPKIN CRANBERRY TREATS FOR DOGS These gluten-free treats for dogs are a fun and healthy way for Fido to enjoy the festivities. Recipe by Wendy Fujita of Pawsome Healthy Pet Treats (pawsomehealthypettreats.com).
1¼ ⅔ ¼ ⅓ 1–2
cup buckwheat or rice flour cup organic pumpkin cup honey cup chopped dried cranberries farm-fresh eggs (depending on the size) 1 tsp. cinnamon Cold water (if dough is dry) Mix all ingredients together. Slowly add water, if needed. Dough should be firm, but a little sticky. Roll ¼-inch thick on floured surface. Cut into shapes and bake at 350°F for 20 minutes on bottom rack and 5–10 minutes on top rack until light brown around edges. Cool completely in oven overnight if still a little soft in middle (treats should be crunchy to avoid turning moldy during storage). Store treats in an airtight container. Treats will last 3–4 months. Can be stored in fridge if desired. Can freeze up to 6 months.
EGGSHELL MEMBRANE REDUCES OSTEOARTHRITIS PAIN Natural eggshell membrane (NEM) supplements reduce knee and hip pain and stiffness from osteoarthritis, according to a study of 44 people in Europe. Symptoms began improving within 10 days of starting to take a daily supplement containing 500 mg of NEM, with greater benefits after 60 days. In the study, published in the Journal of Arthritis, physicians reported that 75 percent of those taking the supplement experienced moderate to significant improvement. NEM, found in a variety of joint-health supplements, naturally contains protein, glucosamine, chondroitin, collagen, and hyaluronic acid, all of which are known to enhance joint structure.
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December 2014
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supplement advisor
By Vera Tweed
to the (cran-)max The concentrated power of cranberries beats UTIs naturally
T
ammy, now 43, had struggled with frequent urinary tract infections (UTIs) since her teenage years, and they got worse while she was pregnant. “It’s something I’ve had my whole life, and it’s not something doctors can do anything about,” she says. Even antibiotics weren’t effective during her last pregnancy. With the approval of her OB/GYN, Tammy tried Cran-Max—and it worked. Previously, no amount of cranberry juice or supplements had kept the infections at bay. At the suggestion of her doctor, Tammy kept taking 500 mg of Cran-Max daily until, eventually, she no longer needed it all the time. Now, if she feels a urinary tract infection developing, she takes one Cran-Max pill and it quickly goes away. “It’s been a godsend for me,” she says; “People need to know that there’s something they can do; it’s natural; and it works.”
How It Works Cranberry has a long history of use as a remedy for UTIs, and Cran-Max is a proprietary cranberry concentrate that has been found to be particularly effective. Anecdotal evidence shows that it may also help prevent UTIs when taken at the first sign of symptoms. UTIs occur when E. coli bacteria attach themselves to cell walls in the bladder. “Cran-Max stops bacteria from adhering,” says Sherry Torkos, BSc, Phm, author of The Canadian Encyclopedia of Natural Medicine. E. coli are shaped like rods, with a lot of surface area that adheres to the interior walls of the bladder. Proanthocyanidins, substances naturally present in cranberries, change the shape of the E. coli into spheres, so there’s less surface area for attachment. Cranberry doesn’t actually kill the bacteria, but if E. coli can’t stick to the bladder, they simply get eliminated without causing any harm. “It takes time to get enough in your system,” says Torkos. It’s realistic to expect preventive benefits to kick in within the first week.
Study Highlights Studies that followed a total of more than 600 women found that when taken daily, Cran-Max reduces UTIs almost as effectively as a low-dose antibiotic, without the side effects. 8
And because cranberry doesn’t kill them, bacteria can’t become resistant to it. Another side effect of antibiotics is that they destroy probiotics, beneficial bacteria that are essential for healthy digestion. A lack of probiotics predisposes women to yeast infections. Like Cran-Max, cranberry juice can help prevent UTIs, but many women can’t tolerate drinking it on a daily basis. Some studies have compared costs and found that when used daily, cranberry juice costs nearly three times as much as Cran-Max.
How to Use Cran-Max For prevention of UTIs: Take 500 mg once daily. The same dose is safe for adults and children. After sexual intercourse: If you don’t take Cran-Max regularly, take 500–1,000 mg within 6 hours of sexual intercourse. To stop a UTI: Cran-Max may stop a UTI infection if you take 1,000 mg at the first signs. But once a UTI develops, it can progress into a kidney infection if not treated with antibiotics, and Cran-Max is not a substitute for medical treatment. If you do take an antibiotic, take a probiotic supplement during treatment (at a different time of day) and for at least two weeks after finishing the antibiotic prescription.
Akin’s and Chamberlin’s Max Extract Cran-Ultra Cranberry gives you the benefits of whole cranberries without the sugar and calories of juice, packing 500 mg Cran-Max per capsule.
Wakunaga Kyo-Dophilus Probiotics Plus Cranberry Extract combines Cran-Max with three strains of probiotics clinically shown to benefit urinary tract health.
December 2014
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herbal advisor
multitasking herbs
I
n Ayurveda, a holistic healing system practiced in India for centuries, herbs play a major role. Ayurveda has discovered a wealth of uses for these healing plants. Herbs each contain thousands of chemical compounds, so it’s no surprise that they are good at multitasking. Here are three examples of herbs with myriad benefits.
Aloe Vera Take for: Better skin, healthy digestion, balanced blood sugar, and more. Aloe vera (called kumari in Ayurveda) is a well-known remedy for sunburn. But aside from its topical applications, aloe can be taken internally. It is used in Ayurveda to help balance blood sugar and fats, and promote healthy digestion. It is also prescribed as a tonic for the female reproductive system and to promote regular periods. It can help nourish the liver, spleen, and blood; “purify” the body; and aid in liver function. Additionally, aloe is thought to essentially restore the energy of youth, and is often taken to promote younger looking, healthy skin. Aloe vera is available in capsules and as a juice. Take products according to label instructions. Alternatively, 1–2 tsp. of fresh gel can be consumed daily.
by Karta Purkh Singh Khalsa, DN-C, RH
Three Ayurvedic herbs with multiple benefits
Shatavari Take for: A wide range of women’s health concerns. This relative of the vegetable asparagus is used to “rejuvenate” the female reproductive system, and is often combined with aloe vera in herbal formulas. Shatavari root is taken to increase fertility, balance hormones, and address menopausal concerns, including vaginal atrophy and hot flashes. Today, we know that the herb contains phytoestrogens that explain its powers in helping to cool hot flashes. Many women in Asia take shatavari throughout their reproductive years. This could be one reason why menopausal complaints are relatively rare in Asia. A common dose is 1–2 grams per day. However, higher doses—up to 15 grams per day—work best for hot flashes. Work up gradually to find an effective dose.
Ashwagandha Take for: Anxiety, stress, depression, and brain health. Ashwagandha root has been used for centuries in Ayurveda as a stress tonic and “grounding” herb that helps to regulate metabolic processes and stabilize mood. And numerous modern studies have confirmed its benefits for stress and anxiety. One study demonstrated ashwagandha to be as effective as ginseng for a wide range of stresses. The herb improved chronic unpredictable behavior related to stress, depression, 10
Shatavari Plant
cognitive dysfunction, and adrenal gland atrophy (the adrenal glands are responsible for releasing a number of stress-regulating hormones). Plus, the herb reduced brain damage caused by stress by 80 percent. In 2012, a study from India looked at 64 stressed-out patients who took either a high-concentration, full-spectrum extract of ashwagandha root twice per day for 60 days, or a placebo. Those taking the ashwagandha root extract exhibited a significant reduction in scores on all of the stress-assessment scales, relative to the placebo group. The ashwagandha group’s serum cortisol levels were also substantially reduced. Ashwagandha also offers hope for a stress-related social anxiety condition known as agoraphobia. People with this condition are fearful of leaving their homes, and can be terrified of even walking outside to pick up the mail. One sufferer, formerly unable to leave her home for any reason, reports being able to drive her car after two months of taking this calming herb. Ashwagandha is available in capsules. I recommend a dose of 5 grams per day.
December 2014
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healing edge
heal the burn
By Vera Tweed
Find lasting relief from acid reflux and heartburn without drugs. Here’s how
M
ore than 20 million prescriptions per year are written for the leading acid reflux drug, Nexium, and its sales exceed $6 billion annually. Yet drugs of this type—known as proton pump inhibitors (PPIs)—can have some serious side effects. Considered the most powerful prescription drugs for reducing heartburn, PPIs work by inhibiting production of stomach acid, but relief comes at a price. The FDA has issued warnings that prescription PPIs can increase risks for a second heart attack; fractures in the hip, wrist, and spine; and persistent diarrhea from infection with Clostridium difficile bacteria. They also deplete magnesium, leading to muscle spasms and irregular heartbeat, and prevent the absorption of thyroid hormone medications and vitamin B12 . In addition, a study published in the American Heart Association journal Circulation , found that the drugs constrict blood vessels and increase risk for heart disease in healthy people.
Natural Alternatives Acid reflux means that acidic stomach contents are moving up the esophagus, the hollow tube that connects the back of the throat with the stomach. It’s a malfunction. After we swallow food, it should stay sealed in the stomach by a ring-shaped muscle (called the lower esophageal sphincter), which is supposed to shut tight. If that muscle is loose, partially digested food creeps upward and we experience the uncomfortable sensation known as heartburn. Although reasons why the sphincter muscle doesn’t work properly aren’t fully understood, these are common contributing scenarios and corresponding natural remedies: POOR DIGESTION: When food isn’t being digested properly in the stomach, gases and bloating
can create pressure and push against the sphincter muscle, forcing it to open and allow food to regurgitate toward the throat. Although it sounds counterintuitive, holistic practitioners fi nd that lack of stomach acid is a common trigger, because without sufficient acid, food can’t be broken down. Stomach acidity also acts as a trigger to close the sphincter. Less acidity means less closure of the sphincter. Remedies: Take bitters before meals to increase natural stomach acid production. Or, take betaine hydrochloride (betaine HCI or HCL) with meals to increase stomach acid. To enhance breakdown of food, take digestive enzymes before or with meals, or if you forget, take them shortly after, while food is still being digested. Some betaine supplements may contain enzymes, but separate digestive enzyme supplements usually contain a greater variety.
Terry Naturally Heartburn Rescue provides long-lasting heartburn relief with a synergistic blend of D-limonene and soothing sea buckthorn.
Paragon Plus SuperZyme Complex contains key enzymes, betaine HCl, and herbs to boost and support overall digestion.
Wakunaga Probiata Digestion Support is a daily probiotic with clinically studied LP 299V that provides 15 billion CFUs per serving.
oatmeal, walnuts, and raisins are all great sources of fiber
LOOSE SPHINCTER MUSCLE: While you can’t strengthen your sphincter muscle with exercise, eating smaller meals and sitting up straight while eating will make it easier for that muscle to do its job. Taking D-limonene, found in citrus rinds, helps muscles in the digestive system to contract rhythmically and keep food moving in the right direction. Remedy: 1,000 mg of D-limonene daily, or every other day, for 2–3 weeks. INTESTINAL TRAFFIC JAMS: Eating fatty meals can slow down movement of
food through the stomach and put pressure on the sphincter. Avoiding preservatives and excessive amounts of fats while consuming more whole foods and fiber can help. Remedies: Take probiotics to help enhance food breakdown in the small intestine. If you don’t eat plenty of fiber, take a fiber supplement to enhance waste elimination from the large intestine. 12
December 2014
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*This statement has 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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9/29/14 11:07 AM
expert’s corner
By Emily A. Kane, ND, LAc
what is the microbiome? When it comes to healthy digestion, it’s all about the bugs
Q:
I was recently told that keeping my “microbiome” healthy is the key to good digestion and overall health. What the heck is a microbiome, and what are your suggestions for better digestion? — Sam M., Dallas
A:
We don’t like to think about it, but we’re all covered in microbes—and while it may be hard to believe, many of these tiny critters are actually our friends. The correct balance of microbes keeps pathogens in check and regulates our immune system. They also help us digest food and synthesize vitamins. The trillions of organisms that live on and in us are collectively called the microbiome. Studies have linked the microbiome to human mood and behavior, gut disorders, eczema, asthma, chronic sinusitis, and obesity. As we age, digestive health can become compromised because we produce fewer enzymes and less stomach acid, and our exposure to toxins tends to alter our internal microbiome. But proper eating habits and a few key supplements, can help us maintain optimum digestive health, no matter our age.
Digestion & Enzymes To ensure proper digestion, it’s important to eat slowly in a relaxed environment. In fact, if you chew thoroughly and commit to eating calmly, you will find it’s not a disaster to occasionally miss a meal. If your meal feels heavy in your stomach for several hours after eating, your body may not be producing enough enzymes and/or you may have low stomach acid. While the stomach is supposed to secrete acid to break down food before it gets deeper into your body, many people experience discomfort after consuming coffee, spicy or fried foods, and/or heavy sweets. A good multi-enzyme supplement can help. It should include protease (to digest protein); amylase (to digest complex carbs); lipase (to digest fats); cellulose (to digest fiber); and sucrose, maltase, and lactase (to digest lactose in dairy). Work with a naturopathic physician or nutritionally oriented health care provider to determine whether or not you would also benefit from betaine HCL, pepsin, pancreatin, or bile extracts. If drinking milk or eating more food helps to settle your stomach, you will likely benefit from demulcent agents that soothe the stomach lining. My favorites include DGL (deglycyrrhizinated licorice), slippery elm, limonene (from lemon peel), and aloe vera juice (not gel). 14
Tract of Life A healthy gastrointestinal (GI) tract allows for absorption of nutrients while blocking potentially harmful substances from moving into the bloodstream. Its mucous membranes need to be slick, moist, and uninterrupted. Supplements that support mucosal integrity in the gut include quercetin, N-acetylcysteine, vitamins C and E, zinc, and L-glutamine. For mucous membrane infections such as sinusitis and infective diarrhea, berberine can be effective. Antibiotics can also alter your gut microbiome. Frequent antibiotic use can lead to overgrowth of fungal organisms in the body, producing a condition known as “candidiasis.” There are a number of natural agents to help control candidiasis, including thyme oil, oregano oil, and caprylic acid. Exposure to chemicals is unavoidable, and we need to eliminate these toxins to maintain a healthy gut. First, we need to “bag up the garbage.” Try artichoke hearts (packed with water, not oil); steamed or pickled beets; or ¼–½ tsp. of turmeric daily to support this phase. The second phase of elimination focuses on having a complete bowel movement. Gentle natural laxatives include ground flax seeds, psyllium husk, rehydrated prunes, and triphala. If you need something a little stronger, try senna. Along with removing the bad stuff from your body, you need to get more good bugs—probiotics—into your digestive tract. Most probiotic supplements also contain “prebiotics,” which act as food for the probiotics. Fructooligosaccharides (FOS) are popular, but I prefer lactoferrin because research suggests that it doesn’t promote the growth of bad bugs. If you always remember to stop eating before you feel full, get most of your calories early in the day, and have at least one good bowel movement per day, you probably don’t have much to worry about when it comes to GI health. But if, like most of us, you experience periodic digestive discomfort, gas, irritability after eating, sluggish elimination, or the urge to eat junk food, it’s a good idea to commit to improving your digestion.
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A Healthy Liver in an Unhealthy World THE LIVER IS THE LARGEST of our organs and performs as many as 500 functions in the body. Of these, the most important may be detoxification. Food, alcohol, medications—everything we eat, drink, or breathe is filtered through the liver. Under normal circumstances, the liver could han-
dle most chemicals and substances it is exposed to. However, as toxins in our environment and our diet have increased, so has the incidence of liver damage. As the liver becomes overwhelmed, many essential functions that it’s responsible for become affected, including regulation of protein, fat, and
BY SALLY KARLOVITZ, CN
carbohydrate metabolism; detoxification; and the storage of vitamins and minerals. Because it acts as a main filter in the body, liver health is essential. Certain herbs have been shown to bind to toxins in the liver and help support healthy liver function. Milk thistle is one of the most effective herbs for the liver, rich in antioxidants that specifically protect against substances that damage liver tissue. It enhances liver function and has been shown to help support regeneration of liver tissue. Burdock is another herbal liver detoxifier. Grape root and dandelion root stimulate liver function and may help with liver congestion. N-acetylcysteine (NAC) is an altered form of the amino acid cysteine. While NAC has many benefits in the body, one in particular is its role in liver health. NAC increases synthesis of another potent antioxidant, glutathione. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen, helping to detoxify and protect the liver against these substances. Don’t let your body become polluted by your environment. Fight back by supporting healthy liver function on a regular basis.
Milk Thistle Extract 200 mg
N-Acetyl Cysteine 600 mg
May support liver health and detoxification.*
Promotes heart, immune, and liver health.*
High quality standardized extract.
Used by the body to make the antioxidant glutathione peroxidase.*
80% silybin/ silymarin.
Helps protect the body against toxins.*
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Grape Root Dtox™ Liv Formula Supports healthy liver function & cleansing.* With grape root, milk thistle, burdock, & more. Liquid extract in capsule form.
December 2014
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Beat the Blues
BY MARY ANN O’DELL, MS, RD
AT ONE TIME or another, everyone has experienced some form of mild depression or anxiety, which can be short- or long-term in duration. Many factors that contribute to mild depression, or “the blues,” can be controlled and changed to help reduce the chance of experiencing depression. To help beat the blues, keep these things in mind:
EXERCISE MAKES YOU FEEL GOOD! Exercise raises endorphin levels (the feel-good hormones), which are commonly found to be low in depression. Exercise is associated with decreased anxiety and depression, and increased self-esteem and happiness. Something as simple as a short, brisk walk can make you feel better.
AMINOS BOOST FEEL-GOOD CHEMICALS. The level of amino acids in the body, and particularly the brain, are related to the amount of feel-good neurotransmitters in the brain. Research suggests that supplementing with L-tyrosine can increase levels of dopamine and norepinephrine, which can help with mood stabilization and mental endurance. Glutamine, which is often used up faster during times of stress, also helps fight fatigue and depression. GABA is the most important and abundant inhibitory neurotransmitter in the brain. It helps induce relaxation and sleep, reduces stress and anxiety, and creates a sense of well-being.
NUTRIENTS AND HERBS SUPPORT A HEALTHY MOOD. Nerve health can be maintained by getting adequate amounts of B vitamins and vitamin C. Research suggests that deficiencies of vitamin B12, folic acid, and/or iron may all be related to the develop-
PMA Positive Mental Attitude Promotes mental performance.* Promotes feelings of well-being.* With DLPA, L-tyrosine & L-glutamine amino acids + GABA.
ment of depression, and since the B vitamins are used up faster during stressful situations, they need to be replenished on a daily basis. The herb St. John’s wort has been used for mood swings and anxiety that can occur during times of stress. It can help promote mental well-being and relaxation. Holy basil is an adaptogenic herb that supports the body’s response to physical and emotional stress and promotes an increase in physical and emotional endurance. NOTE: These recommendations are for mild depression. Severe depression can be serious and should be treated by a qualified health care professional.
Opti-Extract™ Holy Basil
Max Extract™ St. John’s Wort 3300 mgg
Natural adaptogenic herb.*
Promotes mental well-being & relaxation.*
Supports healthy adrenal function.*
High quality standardized Max Extract ™.
Standardized liquid extract in convenient capsule form.
More bioavailable than regular herb powders.
The Healthy Edge
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the
healing cup THE HOTTEST HERBAL TEAS AND BLENDS BY LISA TURNER
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Do the holidays leave you feeling run down, burned out, and clogged up? It may be time to detox and recharge with a healing cup of herbal tea. With flavorful blends of herbs, flowers, botanicals, spices, and essential oils, your health’s in the bag. Some of the hottest selections: Energy and vitality. Put more pep in your step with blends that contain powerful herbs such as ginseng, ashwagandha, rhodiola, and schisandra berry. If you’re not sensitive to caffeine, yerba mate—an antioxidant-rich herbal tea from South America—has been traditionally used for generations to stimulate mental clarity and enhance energy. And gently invigorating herbs such as bergamot and sage can boost mood and clear brain fog. Hot teas to try: Eco Teas Unsmoked Yerba Mate, Wisdom of the Ancients Yerba Mate Royale, Tea Forté Breakfast Tea, Mate Factor Green Tea Ginseng Mate, ShanTea Enlightened Mind Tea, Taja Tea Assam Black Citrus & Saff ron Tea.
Calming and stress-relief. It’s essential after the madness of the holidays. Chamomile is a reliable favorite for soothing frazzled nerves and relieving stress and tension, and it’s gentle and safe enough even for small children (but effective enough for any stressed-out grown-up). Other herbs to look for: lemon balm, lemongrass, and gotu kola to support the nervous system; St. John’s wort to promote a happy mood; and kava for serious soothing. Hot teas to try: Tea Forté Chamomile Citrus, Organic India Tulsi Original, Te Teas Peppermint Chamomile Jazz, Pukka Revitalize Tea, Lifestyle Awareness Stress Balance Tea, Teatulia Lemongrass Infusion.
Immune boosting. When you’re run-down during the holidays, and the cold weather just seems to drag on, it’s especially important to boost your defenses. Blends of Western and Chinese herbs can help ward off colds and flu. Some to look for: vitamin C,
zinc, elderberry, astragalus, licorice, and antioxidant-rich compounds such as desert lime or goji berries. Hot teas to try: Mighty Leaf Green Tea Tropical, Higher Living Ginger Kick Tea, TerraVita Elderberry Tea, Pukka Three Ginger Tea, Lifestyle Awareness Immunity Now Tea.
Cold and flu. It’s bound to happen sometime during the season. When sniffles and sore throats strike, look for tea blends with herbs such as thyme, eucalyptus, and ginger to loosen phlegm and ease congestion. Marshmallow root, slippery elm, and licorice root soothe sore throats; licorice also aids in detoxification, important for healthy immune function. And tulsi—also called holy basil—is a traditional and potent Ayurvedic herb that’s used to treat coughs, colds, and flu. Hot teas to try: Triple Leaf Cold & Flu Time Tea, Health King Cough Off Tea, Lifestyle Awareness Respiratory Balance Tea, Teatulia Tulsi Infusion Tea.
Digestion. Digestive issues, including bloating, gas, indigestion, nausea, and intestinal cramping, are especially prevalent after a round of holiday binging. Chai tea, with its blend of digestive herbs such as cardamom, fennel, cinnamon, and ginger, is one of the best stand-bys for soothing stomach woes, especially after eating; choose decaf versions made from red tea or herbs to avoid jitters and acid stomach. Peppermint is another old favorite and, like chamomile, is safe enough even for small children. And lavender and star anise offer gentle, fragrant stomachsoothing. Hot teas to try: Teatulia Peppermint Infusion, ShanTea Middle Way Tea, Te Tea Peppermint Chamomile Jazz, Pukka Three Mint Tea. The Healthy Edge
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The Healing Cup, cont.
THE ZEN OF TEA: brewing the perfect pot Tea is truly an art. In Asian countries—and modern tea houses—preparing a cup of tea is regarded as a ritual. You can use the traditional art of brewing and serving tea to prepare herbal teas. Master the Zen of tea with these five time-honored steps: • Start with a ceramic teapot with a tight-fitting lid. Preheat it by rinsing it in scalding water. • Place one teaspoon of loose herbs per eight-ounce cup of water into the teapot. If you’re using tea bags, place one bag per eight-ounce cup on the bottom of the teapot. • Bring cold, filtered water to a full boil in a kettle. Use the water immediately—water at a bubbling boil agitates the herbs for full extraction of their healing compounds and flavor. • Pour water over the herbs or tea bag, cover to keep steam in, and let steep for 10 minutes to release the healing volatile oils. • Strain tea. Sweeten with honey if desired, and serve warm or cold, with lemon or milk. And sip slowly while contemplating the nature of existence or the healing benefits of your brew.
Sleep blends. They’re a little more potent than calming teas, but safe and gentle enough for regular use. Look for valerian root to calm nervous tension and restlessness, passion flower and skullcap to reduce anxiety and support a restful and restorative night’s sleep, and hops to help relax the central nervous system. And lavender and chamomile offer fragrant, floral notes to lull even children into sweet slumber. Hot teas to try: Pukka Night Time Organic, Alvita Valerian Root, Celebration Herbals Lemon Balm Tea, Rishi Chamomile Medley, Lifestyle Awareness Serene Slumber Tea. Detox blends. Once the holidays are over, it’s a good idea to think about eliminating accumulated toxins. For a fast-free detox, choose teas formulated to cleanse the liver and intestines, purify 20
the blood, strengthen the kidneys, and boost immune function. Some to look for: dandelion, licorice, burdock, milk thistle, rhubarb, red clover, and yellow dock. Hot teas to try: Health King Reishi Liver Guard, Pukka Organic Detox Tea, Triple Leaf Detox Tea, Seelect Milk Thistle Tea.
Disease-prevention. The health benefits of green tea, with its cancerpreventive flavonoid antioxidants, are well-known. A few herbal blends have equally powerful effects. Rooibos, from a South African shrub, is rich in antioxidants, and may prevent DNA damage and inflammation. Green rooibos—made from the same plant, is lighter-bodied and has similar cancer-protective actions. And honeybush, a flowering bush also from South Africa, also may help protect against certain types of cancer. Hot teas to try: ShanTea Eight Reflections Tea,
Higher Living Green Tea Chai, Numi Honeybush Tea, Taja Tea Jasmine & Rooibos Saff ron Tea.
Slimming. It’s high on most New Year’s resolution lists. Look for teas with detoxifying herbs, such as burdock and dandelion, to help move toxins through the body and support slimming. Potent additions such as Garcinia cambogia and Hoodia gordonii suppress appetite and enhance fat-burning, and are backed by a few promising studies. Açai, a potent antioxidant, is also used for slimming. And green tea has been shown to increase thermogenesis and promote fat loss. Hot teas to try: Village Tea Duo Oolong Ginger Orange & Ginseng Tea, Only Natural Ultimate Açai Dieter’s Cleansing Tea, Triple Leaf Tea Super Slimming Herbal Tea, Laci Le Beau Maximum Strength Super Dieter’s Tea.
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NAC
THE SUPER NUTRIENT When it comes to keeping your liver healthy, combating cold and flu symptoms, and treating obsessive-compulsive disorder, nothing quite compares to NAC
❱ BY JACK CHALLEM, BA, ASN
The name—N-acetylcysteine (NAC)—sounds like someone plumbed it from the depths of a biochemistry book. And maybe some scientist did. But as supplements go, this one might be among the most important ones you could take. NAC has broad benefits to health. Because it contains both sulfur and the amino acid cysteine, NAC serves as a precursor to glutathione— a key antioxidant that provides protection against free radicals and toxins in the body. 22
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Used in Every Hospital Due to its unique properties and numerous benefits, NAC is used in both conventional and alternative medicine. Every hospital emergency room stocks it as an antidote for acetaminophen (e.g., Tylenol) poisoning. Large doses of acetaminophen, or chronic use at lower dosages, can destroy the liver’s ability to make glutathione, resulting in liver failure and death. NAC restores normal liver levels of glutathione and helps to heal the liver damage caused by acetaminophen. It’s also used in conventional medicine to break down large amounts of mucus, a common symptom of conditions such as emphysema, bronchitis, pneumonia, and chronic obstructive pulmonary disease (COPD). Just as NAC protects the liver, it also protects the kidneys, which play a key role in detoxification and blood pressure regulation. Doctors use a chemical called a “contrast agent” to make the kidneys more visible when taking medical images of patients.
In a recent study, doctors found that moderately high doses of NAC led to improvements in women with polycystic ovary syndrome. (PCOS). However, this chemical is hard on the kidneys and can result in “contrastinduced nephropathy,” which sometimes can lead to kidney failure. NAC has been found to reduce kidney-related toxicity from contrast agent, and it’s also used to prevent kidney failure in some patients with chronic kidney impairment.
Cold and Flu Shield Few natural substances appear to fight colds and flu as effectively as NAC. In a remarkable study, Silvio De Flora, MD, of the University of Genoa, Italy, and his colleagues asked 262 seniors to take either 600 mg of NAC or placebos twice daily for six months during cold and flu season. Incredibly, few of the subjects taking NAC developed flu symptoms, even though blood tests confirmed they were infected with the flu virus. And of the
subjects who did develop symptoms, those taking NAC experienced mild symptoms compared with those taking placebo. Other studies support the broad benefits of NAC in the treatment of infections. A Stanford University study of AIDS patients found that those who took several grams of NAC daily lived significantly longer than those who declined the supplement. Meanwhile, a study in Sweden showed that people taking NAC missed 38 percent fewer sick days from work due to chronic bronchitis, compared with those who took placebo. Recommendation: Take 500–600 mg daily throughout the year, but double this amount during cold and flu season. At the first sign of cold or flu symptoms, increase the amount to 1,000 mg, three to four times daily.
STAYING WELL: 3 Cold and Flu Essentials In addition to NAC, supplement with the following nutrients to keep your immune system in tip-top shape:
k VITAMIN D: Low levels of this fat-soluble vitamin are
linked to increased susceptibility to colds and flu. In fact, many health practitioners recommend vitamin D3 supplements as a natural alternative to the flu shot. Take with a little bit of fat (e.g., coconut oil) for best results. k HEALTHY FATS: Omega-3 fatty acids and monounsat-
urated fats (e.g., avocado, olive oil) tame systemic inflammation and free your immune system to defend against pathogens. What’s more, these good-for-you fats help your body absorb fat-soluble nutrients such as vitamins A, D, and E. k PROBIOTICS: Lactobacillus acidophilus, Bifidobacterium
bifidum, and other strains of friendly bacteria—aka probiotics—have been shown to support immune health and help reduce the duration and severity of a cold or the flu. Other research indicates that probiotics may increase the effectiveness of the flu vaccine. Simply eating yogurt isn’t enough—invest in a highquality probiotic supplement.
The Healthy Edge
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NAC, cont.
The latest frontier in NAC research has focused on mood and behavior issues, especially addictions. NAC appears to influence the activity of several important neurotransmitters that can improve brain chemistry. PCOS Remedy An estimated 10 percent of women of childbearing age have polycystic ovary syndrome (PCOS). The condition is often diagnosed while trying to identify a cause of infertility. PCOS is characterized by enlarged cystic ovaries, high levels of male hormones, obesity, elevated insulin levels, and prediabetes. In one recent study, doctors found that moderately high doses of NAC actually led to improvements in women with PCOS. Scientists at a leading medical university located in Tehran, Iran, asked 46 women with PCOS to take either 1,800 mg of NAC or placebos daily for six weeks. The researchers reported in the International Journal of Fertility and Sterility that NAC led to more frequent monthly ovulations, which should improve fertility. The supplements also prompted significant decreases in weight, body-mass index, and waist-to-hip ratio. In addition, the women’s fasting blood sugar, insulin levels and insulin resistance, total cholesterol, and LDL cholesterol decreased. Meanwhile, their HDL (good) cholesterol levels improved.
Akin’s and Chamberlin’s N-Acetyl Cysteine provides 600 mg of NAC in each easyto-swallow capsule.
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Recommendation: In addition to other treatments a doctor might suggest, consider taking 600 mg of NAC three times daily.
Mood, Behavior, & Addiction Therapy The latest frontier in NAC research has focused on mood and behavior issues, especially addictions. NAC appears to influence the activity of several important neurotransmitters that can help improve brain chemistry. Intriguing evidence suggests that NAC might help people with obsessivecompulsive disorder (OCD). In studies conducted at the University of Minnesota School of Medicine, Minneapolis, researchers treated patients with compulsive hair pulling, nail biting, or skin picking. Their OCD behavior ceased after taking 1,200–2,400 mg of NAC daily. Another study by the same team of researchers found that daily use of NAC supplements reduced obsessive-compulsive gambling within a matter of weeks. Studies have also shown that NAC— 600 mg, four times daily—can reduce the desire for cocaine and blunt positive
Natural Factors Lung, Bronchial, & Sinus Health is a combination of NAC and herbs. Smokers and asthmatics give this product great online reviews.
associations with cocaine-related paraphernalia. In a study conducted at the Medical University of South Carolina, Charleston, nine of 16 patients stopped using cocaine, and five substantially decreased their use of the drug after taking NAC. Preliminary research also suggests that NAC might help reduce the desire for alcohol. Recommendation: Addictions are very difficult to treat, so consider a variety of approaches, such as a 12-step program, better eating habits, and a well-rounded supplement program. Add 600 mg of NAC two to four times daily.
Other Uses for NAC Research has shown a remarkable range of benefits from taking NAC supplements. Several studies have indicated that NAC improves breathing in people with either pulmonary fibrosis or COPD. NAC might also help people undergoing conventional treatment for schizophrenia. Despite its strong sulfur smell, NAC is exceptionally safe. The only caution is for people who take nitroglycerin for angina pain: NAC can amplify the drug’s effects and lower blood pressure
Source Naturals Liver Guard is a comprehensive and targeted formula. NAC, along with silymarin from milk thistle and other nutrients, aid the liver.
Jarrow N-A-C Sustain is a bilayer tablet that combines ⅓ Quick Release and ⅔ Sustained Release forms to both immediately raise and to maintain blood levels over an 8-hour period of time.
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Ester-C® Capsules, Tablets or Delicious Orange Effervescent. Available at health, natural food and vitamin specialty stores.
The Better Vitamin C.
®
, Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
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Learn more at AmericanHealthUS.com ©2014 American Health Inc.
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9/29/14 10:42 AM
Dealing with Winter Challenges: What to do When you Get Sick
BY MARY ANN O’DELL, MS, RD
TRY AS YOU MIGHT to avoid it, many people eventually end up sick at some point during cold and flu season. Between weather changes, stress, and exposure to others who are sick, your body gives in and you come down with a cold. So what do you do now? Defend and nurture—boost your immune system while giving your body rest and comfort.
1. REST. In today’s world, who has time to stop and rest? Well, never is there a time when rest is needed more than when you’re sick. Rest allows the body to recuperate faster. This is especially important for children who are often active even when they are sick. Quiet activities and extra nighttime rest will help their bodies recover more quickly.
is also a key immune substance that is commonly depleted when the body is under stress. It has anti-viral properties making daily use of vitamin C essential for healthy immunity.
4. SOOTHE. Look for natural formulas designed to soothe common symptoms of colds, including sore throat, cough, and congestion. Herbs particularly helpful in easing symptoms include osha as a decongestant, yerba santa as an expectorant, ginger to soothe the throat, and wild cherry bark to ease a cough.
2. HYDRATE. Preventing dehydration is critical during illness, both for children and adults. Encourage high– vitamin C pure fruit juice, immune supporting herbal teas, electrolyte-rich coconut water, and pure-pH water intake throughout the day. Add soups and broth for warmth and comfort.
3. BOOST. Boosting immune function can help you get well faster. Research has shown that elderberry enhances immune function, helps fight influenza (flu), and may ease symptoms of a cold. Oregano oil is a powerful antimicrobial that is very effective with upper respiratory challenges. Vitamin C
Ginger Cough™ Coats & soothes an irritated throat.* Sweet & warming. With fresh and dried ginger, honey, osha, and wild cherry bark. Alcohol free.
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Elderberry Tea Strengthens & maintains immune & respiratory systems.* Perfect for cold & flu season.* Caffeine free herbal tea.
Congestaleve™ Immediate respiratory system support.* With osha, yerba santa, garlic, oil of oregano, & more. Concentrated liquid extract in convenient capsule form.
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Fiber Up
FIBER IS A carbohydrate in food that our bodies cannot digest, so it moves through the intestinal tract. There are two types of fiber: soluble and insoluble. Insoluble fiber, such as wheat bran, provides bulk to help the movement of waste through the intestines, helping reduce constipation. Soluble fiber, such as oat bran, psyllium, and acacia, dissolves in water and is important for digestion and absorption of foods. Soluble fibers may help with weight control, cholesterol control, and regulating blood sugar. What has research shown about fiber? Here is a brief summary: Cardiovascular Health: A research review found that an extra 7 grams of dietary fiber daily was associated with a significantly lower risk of coronary heart disease (plaque buildup in the heart’s arteries that can lead to a heart attack) and cardiovascular disease (heart and blood vessel conditions that include heart attack, stroke, and heart failure). Blood Sugar Control: Another research review found that increased fiber intake
Smooth Fiber 14™ Grit free liquid fiber supplement for digestive health.* Supplies 14 g fiber per serving from acacia and inulin. Orange cream flavor. Gluten free.
Q&A
BY MARY ANN O’DELL, MS, RD improves glycemic control in patients with type 2 diabetes. Fiber from food and soluble fiber from supplements resulted in decreased glycated hemoglobin, a marker of type 2 diabetes, as well as reduced fasting blood sugar. The recommended daily amount of fiber is 25 grams for women and 38 grams for men, decreasing to 21 grams for women and 30 grams for men after age 50. While we have access to the whole grains, fruits, vegetables, and seeds that supply fiber, the reality is that most Americans don’t eat enough of these foods and therefore don’t get enough fiber. In fact, fiber is listed as a “nutrient of concern” in the 2010 Dietary Guidelines for Americans because intake is low enough to be considered a public health concern. Try adding whole grain cereals or seeds to help boost your fiber intake. And if high fiber foods are not included in your daily diet, consider a fiber supplement to help fill the gap. Any increase in fiber should be done gradually, giving your body time to adjust, and plenty of pure water should be consumed when taking in fiber.
Fiber Clean-Plex™ Complete fiber & herb complex for intestinal health.* Supplies fiber from psyllium, flax, & apple pectin. With cleansing & support herbs, including cascara sagrada, ginger, & more.*
Q: A:
Can you tell me what astaxanthin is and what is it for?
Astaxanthin is a carotenoid found in salmon and krill—it is what makes them pink. As with all carotenoids, astaxanthin is an antioxidant, but its actions go beyond just cellular protection. Astaxanthin may help protect vision by protecting against oxidative damage caused by UV rays from the sun. It may also help increase choroidal circulation, the blood vessels that provide nutrients to the outer portion of the retina. Healthy choroidal circulation has been linked to decreased incidence of macular degeneration. Astaxanthin may help protect the heart by improving blood lipid levels. One study found that supplementation with astaxanthin increased good HDL cholesterol and decreased triglycerides in patients with mildly high cholesterol. Astaxanthin may also help protect the brain. A study found that supplementing with astaxanthin improved red blood cell antioxidant status and decreased phospholipid hydroperoxides levels, which may help prevent dementia. It adds to the thought that astaxanthin plays a role in healthy brain function.
Astaxanthin Pure™ 4 mg Supports eye health.* Antioxidant carotenoid.* Supplies 4 mg natural astaxanthin from algae.
The Healthy Edge
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natural beauty
relax and refresh Rejuvenating masks, purifying clays, and healing baths make for the perfect do-it-yourself spa day
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f the stress of overscheduling or the buzz of technology overload has you longing for some quiet time, hang a “do not disturb” sign on the bathroom door and give yourself a spa day—or at least a few hours—right in your own home. Just dim the lights, light a scented candle to set the mood, and get ready to scrub your cares away. Scrubs are cleansing treatments that exfoliate dead skin and remove impurities. When you exfoliate, you not only improve skin texture, but you stimulate circulation and encourage toxins to escape through your unclogged pores. Body scrubs are usually made with course sugar or sea salt mixed with oil. Rub gently in a circular motion, starting at your feet and moving upward to your neck. Rinse thoroughly in the shower. Next, turn your attention to your face. A facial is more than just a way to cleanse; it also softens your skin and massages away tension in your forehead, around your eyes and mouth, and along your jaw, which can have a relaxing effect on your entire body. Spa facials generally include a minimum of five steps: cleansing, exfoliating, massage, applying a mask, and moisturizing. And with a minimum of fuss, you can duplicate this process right in your bathroom. Choose a cleanser that’s suited to your skin type. Apply gently to lift away dead skin, and rinse with warm water. Then begin your massage by tapping your fingers lightly along your forehead. Gently rub your temples in a circular motion, then the tops of your cheekbone, jaw, and chin. Press your fingers up and down the back of your neck and then massage your scalp. Smooth on a mask made with clay or mud to draw out toxins. While the mask sets, it’s time to soak away your stress in a warm bath. Toss in a handful of relaxing bath salts, a capful of moisturizing oils, or a scoop of powdered mud or seaweed to detox. After 15 minutes in the bath, rinse off the facial mask in the shower. Towel off and seal in the moisture by pressing a few drops of nourishing oil to your face and smoothing a rich lotion over your body. Cuddle up in a warm robe and lie down for 10 minutes to cool off. Take advantage of this quiet time to reflect on how healing relaxation really feels.
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by Sherrie Strausfogel
Placing cucumber slices over your eyes has long been heralded as a method to fight puffiness, but eating them can also help you look your best. Cucumber is mostly water, so eating it hydrates your skin, flushes out toxins, and relieves the inflammation that can cause your skin to appear puffy. — Allison Tannis, MS, RHN, nutritional scientist and author of Feed Your Skin, Starve Your Wrinkles: Eat Your Way to Firmer, More Beautiful Skin with 100 Foods that Turn Back the Clock
Feel silky-smooth and squeaky clean with Suki Body Exfoliate Foaming Body Cleanser with Lemongrass + Sugar. Lemongrass oil, sugar, açai oil, and coffee extract work together to exfoliate dry patches, stimulate circulation, and help reduce cellulite.
Soak in Joyful Bath Co. Oatsie Floatsie for a soothing, relaxing bath experience. This luxurious therapeutic mineral bath combines Mediterranean, Dead Sea, and Epsom salts with hydrating, healing oats and calming lavender.
Pamper your skin with Nourish Organic Lavender Mint Lotion. The proprietary blend of açai, sweet almond, and rice bran oils moisturizes skin, while shea and cupuaçu butters hydrate deeply. Cruelty and chemical free.
Deep clean your face with 7th Heaven White Thai Mud Masque, a rejuvenating masque with white Thai clay, lemongrass, lotus blossom, ginger, sesame, aloe vera, and jasmine tea. This blend of unique ingredients detoxifies and leaves skin silky soft.
Freeze two wet green tea bags for an hour; then place on your eyes for 10 minutes. The antioxidants in green tea will help reduce wrinkles and dark circles, while the cold will shrink puffiness. — Debra Luftman, MD, dermatologist and coauthor of The Beauty Prescription: The Complete Formula for Looking and Feeling Beautiful
THE FEEL-GOOD SCENT Looking for that perfect scent to complete your at-home spa day? Our vote goes to lavender. Used to create essential oils, lotions, sprays, and infusions, lavender has been clinically shown to create physiological changes that induce relaxation. One trial, reported in the 2005 annual report of the Cyclotron and Radioisotope Center at Tohoku University in Japan, found that sniffing lavender created positive changes in heart rate and brain function among 10 healthy young women. Lavender has such a pronounced effect on stress and anxiety that other clinical trials suggest that its aroma can reduce the intensity of pain, ease pre-test jitters in graduate students, and alleviate stress-related endothelial dysfunction (a contributor to atherosclerosis) among night-shift workers. One 12-week Taiwanese study of 67 middle-aged women with insomnia found that those who inhaled lavender essential oil for 20 minutes twice a week experienced significantly better sleep quality than those in a control group. Other studies have found that lavender can help treat depression, respiratory ailments, fever, headache, skin problems, and muscle pain. The good news is that you needn’t be stressed out or suffer from an anxiety disorder to benefit from a daily dose of lavender. Simply light a lavender-scented candle to help you unwind, or spritz some lavender essential oil on your pillow to help you drift off to dreamland. Soak in a tub with lavender bath salts or lavender essential oil (mix with a carrier oil, such as jojoba or coconut oil, first). Treat yourself to a cup of lavender tea whenever you need a bit of inner nirvana (try Pukka Herbs Love Tea, which contains a blend of organic rose, chamomile, and lavender).
The Healthy Edge
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clean eating
how sweet it is! From white to brown to turbinado: How to pick the best sugar for your holiday confections
S
ugar has been around for a very, very long time. A Chinese manuscript from the 8th century BC mentions sugarcane originating in India. It was largely a luxury for millennia, until it became widely available in Europe in the 19th century and established itself as a ubiquitous part of the modern diet. The metabolism and wisdom of sugar in the body has been widely studied, discussed, and debated. Rather than wade into that morass of conflicting, contradictory, and intriguing information, let’s explore some of the best dry sweetener options for holiday baking.
For most of us, this is what we mean when we say “sugar.” It’s a highly-refined product and largely devoid of any nutritive value— all of the molasses that’s naturally present in sugar cane has been removed. It’s best to avoid white sugar when possible; however, there’s no denying that it enhances certain types of baked goods. The different types (regular, superfine, confectioners’, sanding) are simply a matter of the size of the grain, each with its own preferred use. Superfine is best for light cakes and delicate custards; confectioners’ sugar has a touch of cornstarch added, and is best for angel cakes and dusting the tops of desserts; and sanding sugars lend a crunchy garnish to cookies and bars.
Brown Sugars Most light and dark brown sugars are simply white sugars with added molasses. Brown sugars have a hint of caramel taste and impart a higher moisture content to recipes. They’re especially appropriate for denser baking and more assertive flavoring. As always, it’s a good idea to seek out organic versions. Personally, 30
Poached Pears with Dried Cherries SERVES 6
Serve this aromatic dessert warm in footed glass bowls to dazzle your holiday guests! 3 1 ¼ ½ 6 ⅓ 1 ½
cups apple cider 2-inch cinnamon stick cup organic light brown sugar or turbinado vanilla bean, split and scraped pears, peeled, halved, and cored (Taylor Gold or Anjou work best) cup dried tart cherries tsp. microplaned lemon zest cup vanilla non-fat Greek yogurt, lightly whipped
1. Combine cider, cinnamon, sugar, and vanilla bean in deep, wide saucepan. Bring to a boil. Reduce heat, add pears, cherries, and lemon zest, and simmer 10–20 minutes, until pears are tender but not falling apart. Check often, remove pieces of fruit as they are done, and keep them warm in shallow baking dish.
PHOTOGRAPHY OF RECIPES: PORNCHAI MITTONGTARE
White Sugars
2. When all fruit is cooked (including cherries), strain liquid through mesh sieve, and return to saucepan. Increase heat, and boil until liquid is reduced to about 1 cup. Pour liquid over fruit, and keep warm. 3. Divide among six serving bowls, and top each with a dollop of whipped yogurt. PER SERVING: 237 cal; 2g pro; <1g total fat (<1g sat fat); 59g carb; 0mg chol; 22mg sod; 7g fiber; 45g sugars
December 2014
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10/28/14 10:40 AM
By Neil Zevnik
when looking for a brown sugar kick, I prefer to seek out one of the less processed forms below.
Muscovado and Turbinado Muscovado is a rich, moist, dark brown sugar that’s minimally processed with a robust flavor. Especially popular in Great Britain, muscovado is unrefined, with all of the molasses preserved. This means that it still retains minerals and nutrients from the sugar cane. When baking with muscovado, reduce any liquid in a recipe slightly. For treats such as brownies, carrot cakes, muffins, and fruit desserts, muscovado is definitely the sweetener of choice. Turbinado, and the very similar demerara, are milder forms of muscovado, with just the surface molasses removed. They are ideal for sprinkling on cookies and sweetening beverages. Regardless of your tastes, try to use raw, unprocessed sugar whenever possible. Plan your holiday desserts accordingly, but don’t deprive yourself of the occasional sweet indulgence.
A Holiday Date Made from dehydrated ground dates, date sugar retains the sweet fruit’s high fiber, vitamin, and mineral content; however, it’s not too sweet. It doesn’t dissolve well in liquids, so it’s best sprinkled on oatmeal or cereal, or incorporated into dense baked goods.
Carrot Bran Muffins MAKES 12 MUFFINS
Warm, healthy muffins are perfectly suited to make you happy on a cold winter’s morning. 1½ cups organic whole wheat flour 1¼ cups bran 1½ tsp. baking powder ½ tsp. baking soda ¼ tsp. salt 1 tsp. cinnamon 2 large eggs ½ cup muscovado sugar ½ cup canola oil
1 2 2 1 1
cup 2% buttermilk tsp. vanilla extract Tbs. dark molasses tsp. orange oil heaping Tbs. microplaned orange zest 1½ cups grated carrots ½ cup golden raisins 12 date halves
1. Preheat oven to 350°F. Spray 12-muffin tin with cooking spray. Whisk together 6 dry ingredients in large bowl, and set aside. 2. Whisk together eggs and sugar in medium bowl until smooth. Add oil, buttermilk, vanilla, molasses, orange oil, and orange zest, and whisk until smooth. Stir in carrots and raisins. 3. Pour wet mixture over dry mixture, and stir just until combined. Divide among 12 muffin cups, and top each with date half. Cook 25 minutes. Cool in pan 5 minutes, then remove to cooling rack. PER 12-OZ. BATCH: 252 cal; 5g pro; 12g total fat (1g sat fat); 36g carb; 33mg chol; 215mg sod; 5g fiber; 19g sugars
The Healthy Edge
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natural gourmet
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
festive spirits Celebrate the season in style with this antioxidant-packed cocktail
notes from CHEF JEANNETTE To make this cocktail a “mocktail,” combine the juice concentrates with 12 oz. of chilled plain seltzer water instead of gin. Mix gently, and divide between 2 tall, ice-filled glasses. Garnish with pomegranate seeds to serve. To seed a pomegranate, make 4 shallow cuts through the skin—but not into the seeds—from stem to stern, dividing the fruit into quarters. Submerge the fruit in a clean sink or large bowl of water, and, using your hands, pull it open at the cuts. Gently remove the seeds from the skin and white pith. Carefully pour off the water and pith (the seeds will sink to the bottom) and store seeds in the refrigerator.
32
Berry Cherry Celebration Cocktail MAKES 2 COCKTAILS
Fruity, festive, and perfect for healthy holiday gatherings. 1 1 2 2 2
oz. blueberry juice concentrate oz. tart cherry juice concentrate oz. cold filtered water oz. high quality gin Tbs. pomegranate seeds, for garnish (see “Notes from Chef Jeannette”)
PHOTO OF RECIPE: PORNCHAI MITTONGTARE
O
K, let’s get the alcohol thing out of the way fi rst. I know that all the detox programs tell you to avoid alcohol, caffeine, and sugar. And while I definitely agree about the sugar, alcohol and caffeine aren’t so black and white. We know, for instance, that alcohol does a number of good things. It relaxes us, lowers stress hormones, acts as a social lubricant, and possibly—in small amounts—protects the heart. On the other hand, alcohol results in the death of 2.5 million people annually, and nearly 4 percent of all deaths are related to it. So moderation is definitely the key. For people who can drink in moderation, a cocktail is fi ne, and the fabulous recipe below makes it even better. Chef Jeannette was going to make this drink with sparkling wine, but switched to gin because, honestly, it tastes better. But it’s not just taste that puts this mixture over the top. The blueberry and tart cherry juice concentrates are both loaded with natural antioxidants and other beneficial nutrients. Blueberry concentrate has been shown in rat experiments to have positive effects on memory, and the anthocyanins in tart cherries are such powerful anti-inflammatories that cherries and cherry juice are widely used as a natural remedy against gout. Even the pomegranate seeds that garnish the drink are nutritional powerhouses, with at least fi ve studies demonstrating a beneficial effect of pomegranate juice on cardiovascular health. And, just to make it more interesting, pomegranates have always been associated with love and erotica. In Turkey, the bride throws the fruit to the ground, and it’s believed that the number of seeds that pop out will predict how many children she’s going to have. It’s just folklore, but it makes a nice way to introduce this cocktail at a Christmas party.
1. Combine juice concentrates, water, and gin in cocktail shaker with ice. Shake vigorously, and divide between 2 glasses. Garnish each glass with 1 Tbs. pomegranate seeds, and enjoy. PER SERVING: 147 cal; <1g pro; <1g total fat (<1g sat fat); 21g carb; 0mg chol; 15mg sod; <1g fiber; 19g sugars
December 2014
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10/28/14 10:42 AM
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10/28/14 10:45 AM
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10/28/14 10:47 AM