AKiN'S Healthy Edge January 2015 by HFAI

$3 free

January 2015

POWERFUL

POWDERS shed pounds WITH PROTEIN

simple & safe DETOX TIPS PG. 22

FOOD FACTS ◗ gluten ◗ soy ◗ peanuts

& more

FEED YOUR HEAD the best supplements for brain health

COLLAGEN

plus

HERBAL BREWS THAT BEAT THE BLUES

THE CURE FOR AGING?

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Destiny Boutique

Charcoal Facial Detox These Facial Detox formulas are made with activated charcoal, a natural detoxifier that helps unclog pores, and remove dead skin cells from the top layer of the skin, resulting supple, smooth skin. The Soap Bar is fortified with shea butter and argan oil to allow for daily use without drying skin. The Facial Cleanser has aloe vera, green tea and chamomille extract to soothe and protect, and natural alpha hydroxy acids for cellular refining and toning.

Valia

Yuzu Cream & Bloom Antioxidant Enhance your skin health with facial moisturizer and Bloom antioxidant supplement. Bloom is a powerful anti-aging and fat metabolizing formula with Omega 7 fatty acids and xanthone antioxidants. Bloom helps ﬁght free radicals and beautify skin and body by increasing fat cell metabolization.* On the outside, the Yuzu Hydrating Cream enriches and nourishes skin with antioxidant rich Yuzu citrus plus vitamin C and alpha hydroxy acid.

0LUDÁH[

0LUDÁH[ 5 Miraﬂex-R3 is a targeted topical analgesic that penetrates deeply with aloe vera and emu oil. This fast-acting formula oﬀers relief for arthritis, backache, strains, sprains and overexertion of hands, neck, shoulders, joints and muscles.

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Prostate and Bladder Control Prostate with Bladder Support for men and Bladder Control for men and women are advanced epilobium supplements formulated to work within 12 days. Epilobium has been found to help support bladder and prostate health, helping to control the urge to go, and reducing repeated trips to the bathroom at night.*

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Ambaya Gold

Pet Health+ Liquid nutrition formula for dogs, cats and horses. It safely and gently detoxiﬁes while supplying essential nutrients, minerals, trace elements and amino acids which may be missing from your pet’s diet.* These nutrients work to support skin and coat health, improve digestive function, and promote healthy muscles, bones and joints.* It works like a preventative for the young, restorative for older animals.

Sore no More

Cool & Warm Therapy Cool Therapy is a natural analgesic that provides controlled cooling, perfect for acute conditions or injuries that have just occurred. Warm Therapy is a fast-acting analgesic gel good for chronic conditions and basic aches and pains. Both formulas are alcohol free and made without artiﬁcial color. Available in gel or convenient roll-on.

BioVi

Probiotic & Antioxidants A unique combination of beneﬁcial lactic yeast and aronia berry superfruit antioxidant. This combination helps to balance digestion and support immunity.* Lactic yeast survive stomach acid to fortify existing good bacteria and maintain healthy yeast balance.* This formula is not compromised by antibiotic use.* Available in convenient capsules or tasty softchews.

Wellements

Baby Move This natural formula is designed to help infants and toddlers with occasional constipation.* The unique blend of organic prune concentrate and prebiotics is speciﬁcally formulated to be gentle and safe for infants 6 months and older. The sweet tasting formula can help your baby move things along.

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Turmeric Mary Ann O’Dell MS,RD

SweetSpot Labs

Intimate Care for Women Innovative cleansing products created by women for women. pH balanced formulas with soothing chamomile and aloe, and pure basil grapefruit essential oil fragrance. Gentle Wash softens and conditions without irritating. Bidet-in-a-bottle oﬀers a refreshing cleansing experience for that time of the month or for pre/post intimate time. On-The-Go Wipettes are alcohol free pre-moistened wipes for an instant refresh.

Plantlife

Arnica Relieve Natural pain therapy for aches, pain, stiﬀness, swelling and bruising. Soak in Arnica Bath Salts, formulated with fastacting homeopathic arnica and over 84 vitamin minerals. Follow-up with Arnica Relief Oil or Balm. These chemical-free formulas penetrate deeply and oﬀer long-lasting pain relief.

Smarty Pants

Gummy Multivitamins A tasty way to take your multi, these fruity gummies provide a complete multivitamin + Omega 3, vitamins B12 and D. Made without artificial colors, flavors, or high fructose corn syrup. Each bottle contains yummy lemon, orange and strawberry banana flavors. Gluten free. Available in Adult or Kid formulations.

Nergia

100% Natural Energy Shot Get a quick energy burst naturally with Nergia, made with Guarana, Acai and Catuaba. Less than 20 calories a shot, and made without artiﬁcial colors, ﬂavors, sweeteners or preservatives. Gluten free. Available in Original or Tropical.

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Turmeric is a plant in the ginger family native to tropical South Asia. The active ingredient in turmeric is curcumin which gives the plant its yellow color and its hot, peppery taste common to curry. This popular spice is widely used in South Asia and the Middle East in food preparation, but the focus recently has been on the medicinal health benefits of turmeric. Turmeric has been studied for its antiinflammatory properties, as well as its ability to fight cancer, Alzheimer’s disease, and infections. Turmeric is a natural COX-2 inhibitor, meaning it inhibits the COX-2 enzyme that causes inflammation, therefore helping with joint conditions and pain. A recent study found that arthritis patients who took curcumin for 8 months had reduced pain and stiffness and improved physical function, compared to those who took a placebo. Current studies also show that turmeric may stop the replication of certain cancer cells, therefore slowing the spread of cancer. A recent study also found curcumin may be a powerful cancer treatment tool. Researchers found that curcumin was able to kill colorectal cancer cells, even cells that had become resistant to chemotherapy. Research continues on turmeric, with studies also showing benefits for liver and brain health.

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

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January 2015

features 18 Healthy or Hype: 8 Confusing Foods You know that fish is filled with heart-healthy omega-3s, but what about concerns over mercury contamination? Soy is a protein-packed, fat-free meat substitute, but it’s also one of the top food allergens. And speaking of allergies, what’s the deal with gluten and peanuts? Here’s everything you need to know about these—and more—confusing foods.

22 Simple & Easy Detox Tips

Has holiday overindulgence left you feeling rundown to start the new year? Our experts offer a simple, effective—and safe—plan to help you flush out toxins and regain a healthy balance.

departments NEWS FLASH

Hot Off the Press. The latest word from the world of natural health and nutrition.

CLEAN KIDS

A recent study has linked air pollution to hyperactivity, but there are natural ways to keep your kids toxin-free.

JUMP START WEIGHT LOSS SUPPLEMENT ADVISOR

Collagen: The Cure for Aging? Smooth wrinkles and support joint health with this super supplement.

PURE BEAUTY HERBAL ADVISOR

Mood-Boosting Teas. Soothing, warming brews that can help banish the winter blahs.

Brain Food. For impaired memory and mental function, proper nutrition is the key.

EXPERT’S CORNER

The foundational nutrients that everyone needs to form the backbone of a healthy supplement regimen.

Einkorn. Popular in ancient Turkey, this forgotten grain is making a comeback on modern tables— and it may even hold hope for gluten sensitivity.

NATURAL GOURMET

Shed Pounds with Protein. Can protein powders really help you lose weight? Our expert says, “yes.”

SUPPLEMENT BASICS

Oil Your Skin from Within. Healthy fats are nature’s best moisturizers.

CLEAN EATING HEALING EDGE

Supplements that can help you reach your weight-loss goals.

Easy Mediterranean. Our delicious Chicken Bake offers a healthy mix from the Mediterranean diet.

FAVORITE THINGS

Every Calorie Counts. Simple ways to burn a few extra calories throughout your day.

January 2015

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TODAY THERE’S COMFORT ZONE FROM SOLGAR.

Now, “feel better” about the foods you eat... worry less about the foods you enjoy.* Want to enjoy your food in peace? Comfort Zone may help you do just that. Its 11 high-activity enzymes and balanced herbal blend help support your body’s natural digestive process.* So you can turn what you eat into what you need… helping break down proteins, carbohydrates, and fats—even those foods you may ﬁnd hard to digest.* So help make peace with your digestion. Just one Comfort Zone capsule with every meal can make a real difference in your relationship with food.* *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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letter from the editor

Cutting the Confusion There are very few certainties in life—and nowhere is this more true than when it comes to our health. Sure, there are some things that we absolutely know. For example: trans-fats are bad, and we should all make every effort to cut them from our diets as much as possible. That’s a fact. But what about fish? We’ve all heard about the heart-healthy benefits of the omega-3s found in coldwater fish. And there’s no doubt that Americans in general don’t get enough of these essential fats in our diets. So the solution is simple, right? Eat more fish. But not so fast. Coldwater fish has also been linked to mercury contamination— and that’s definitely not good. There’s also the issue of global overfishing, which is putting a severe strain on our oceans. So maybe we should take a pass on that fish after all. Then there’s soy. Is it a genetically modified source of copious food allergies? Or a protein-packed, healthy alternative to meat? And speaking of meat, should we all swear off the stuff? Or is it a key component of good health, as proponents of the Paleo diet claim? Our cover feature this month (p. 18) tackles these questions and more to help you cut through the confusion and make more informed decisions about the foods you eat. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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. 12. 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.

January 2015

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newsflash Back-to-Basics Fitness Trend Smartphones and smart watches make it easy to track physical activity, but low-tech workouts are all the rage when it comes to getting in shape. In a survey of more than 3,400 fitness professionals, the American Council of Sports Medicine found that using your own body weight for resistance is now the most popular type of exercise. Although there are many possible variations, this miniworkout can get you started:

how artificial sweeteners

CAN HURT YOU Although they’re promoted as solutions to obesity and diabetes, artiﬁcial zero-calorie sweeteners actually contribute to these problems, according to Israeli research published in the journal Nature. Through a series of tests with both animals and people, researchers found that artiﬁcial sweeteners change the composition of gut bacteria, sometimes in as little as one week, in a way that leads to weight gain and type 2 diabetes. Some healthier alternatives:

> Natural, no-cal-

Push-Ups: If floor push-ups are too difficult, do them against a wall or with your hands on a countertop, keeping your body in a straight line and stomach muscles pulled in and up. Squats: Keeping knees over your toes and your back straight, move your butt backward and down, as though sitting in a chair. Go as low as possible, return to standing position, and repeat. Jumping Jacks: Do them just like you did as a kid. Depending upon your fitness level, do 10 or more repetitions of each exercise, cycling through all three, one or more times. 6

orie sweeteners such as STEVIA, ERYTHRITOL, and MONK FRUIT (lo han). XYLITOL is a great lowcalorie option.

> HONEY is antimicrobial, antiinﬂammatory, and contains antioxidants.

> COCONUT SUGAR contains zinc, potassium, iron, and inulin, a ﬁber that feeds beneﬁcial gut bacteria.

> PURE MAPLE SYRUP contains

a variety of antioxidants and can provide an energy boost before and after intense exercise.

GRAPEFRUIT JUICE SHOCKS RESEARCHERS At the University of California, Berkeley, researchers were so surprised with their findings that they rechecked their results several times. In a study of animals fed a high-fat diet, grapefruit juice reduced weight gain by 18 percent, compared to water. Plus, it lowered unhealthy levels of blood sugar as effectively as a prescription diabetes drug. With a low-fat diet, the juice had no effect on weight but it did improve insulin function, which could reduce risk for diabetes.

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supplement advisor

By Vera Tweed

collagen: the cure for aging? Collagen supplements are flying off store shelves for their ability to revitalize sagging skin and creaking joints

hat do wrinkles, sags, and stiﬀ, achy joints have in common? They’re all manifestations of a loss of collagen. From the Greek word, kólla, meaning glue, collagen is the most abundant type of protein found in the human body. It makes up our connective tissue, providing the structure for skin, tendons, joint cartilage, organs, and bones. Our bodies contain more than 20 types of collagen, but three of these—types I, II, and III—make up 80–90 percent. Types I and III are found mainly in the skin, tendons, ligaments, and bones, while type II is a major component of joint cartilage. Once we hit our mid-20s, our collagen levels begin to decline. Compared to those in their 20s, people in their 80s have about four times the collagen breakdown. That’s why age brings wrinkles, creases, and saggy areas around the mouth and neck.

Natural Restoration In its natural state, collagen is composed of large molecules. In some supplements, the collagen is “hydrolyzed”—broken down into smaller molecules, called peptides, for better absorption. Studies have shown that collagen peptides are well absorbed and make their way to targeted tissues, where they act as building blocks and trigger our own internal collagen production. Research shows that supplements of hydrolyzed types I and III collagen increase collagen levels in the skin. Types I and III collagen also support tendons and ligaments. NeoCell Super Collagen+C These tablets feature a blend of type I & III collagen with vitamin C for hair, skin, nail, joint, muscle, and bone health. Take on an empty stomach for best results.

BioCell II—a patented version of hydrolyzed type II collagen—has also shown signiﬁcant skin beneﬁts. In addition to replenishing skin structure, the supplement prevents the breakdown of hyaluronic acid, a substance naturally present in our skin that holds in moisture.

Youth Movement Type II collagen makes up a major portion of the cartilage that cushions joints. In osteoarthritis, injury or wear and tear break down cartilage, eventually causing bones to rub together. Inflammation intensifies the symptoms but doesn’t trigger the disease. In contrast, rheumatoid arthritis is an autoimmune disease, where inflammation causes pain, stiff ness, and swelling. It stems from an immune-system issue rather than wear and tear. Collagen can actually help with both types of arthritis. Type II collagen contains chondroitin and hyaluronic acid—substances that support joint health. This is how they work together: Type II collagen and chondroitin renew cartilage by providing building blocks and stimulating the body’s production of collagen. Chondroitin may also help fight inflammation and block an enzyme that breaks down cartilage. Hyaluronic acid, naturally found in synovial fluid, lubricates joints. For osteoarthritis, studies have found that BioCell II improves joint comfort and mobility. In addition, studies show that an undenatured type II collagen—known as Akin’s or Chamberlin’s Colla-Regen Collagen types I, II, and III plus hyaluronic acid and antioxidants are combined in this formula designed to support skin elasticity and firmness.

UC-II—can reduce inﬂammation in both osteoarthritis and rheumatoid arthritis.

Shopping for Supplements For Healthy Skin: Choose a supplement with hydrolyzed types I and III collagen. For best absorption, take 30 minutes before eating. Or, choose BioCell II. Both types can be taken together as they contain diﬀerent components. For Healthy Joints: Choose type II collagen to support cartilage and joint lubrication. For inﬂammation, look for undenatured collagen, known as UC-II. For Exercise Recovery: Collagen types I and III support tendons and ligaments while type II supports joints. For Pets: BioCell II and other type II collagens are available in pet supplements for joint health. Only Natural Easy & Fit Collagen Liquid This greattasting berry-flavored liquid supplies types I & II collagen to support skin, muscle, and joint health. It’s formulated for men and women.

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For more information visit our website at www.onlynaturalinc.com y or call 1-516-897-7001

Made in

USA

* 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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herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

mood-boosting teas Brews to help you beat the blues

t’s pretty common to have the occasional attack of “the blues” or a short “down in the dumps” period when life isn’t looking so rosy. Feeling a bit depressed is a normal reaction to occasional loss or struggle. Can a spot of tea help raise your spirits? Quite possibly. Several studies have reported that some common kitchen herbs are actually powerful mood boosters in disguise.

Saffron Saff ron is the costly spice used in Spanish paella, and it turns out that it is much more than a flavor enhancer with a golden hue. Eastern healing systems have long considered it to be a potent mood elevator. Starting in 2004, the scientific confirmation started to roll in. At least a dozen studies have confirmed saff ron’s antidepressant effects. In a 2004 study, researchers reported that saff ron was as effective as imipramine, a common antidepressant drug for mild to moderate depression, without the drug’s side effects. The next year, in a 6-week double-blind trial, saff ron extract performed equally to fluoxetine (Prozac). This golden spice may have a role in relieving symptoms of premenstrual syndrome as well. Scientists gave 50 women with PMS two saff ron capsules or a placebo daily over two months. By the end of the study, more than three-quarters of the women who had taken just a tiny pinch of saff ron reported that their PMS symptoms (mood swings and depression) dropped by at least half, compared with only 8 percent of women taking the placebo. Saff ron has traditionally been used as a tea, or try a concentrated extract. Sage tea also has a long-held reputation for lifting the spirits. Recent experiments have found that this aromatic herb improves mood, cognitive performance, and memory. Studies from Northumbria University found that sage extract improved alertness, calmness, contentedness, and mood, and also reduced mental fatigue.

Ginger Root

Turmeric

Ginger Root is called the “universal medicine” in Ayurveda. This pungent herb improves alertness and mood. In 2010, Austrian scientists looked at cineol, a constituent in ginger, and found that it improves vigilance in visual tasks. Then in 2012, Thai researchers found, in a randomized, placebo-controlled study, that ginger enhanced working memory and cognitive function in healthy middle-aged women. You can purchase a prepared ginger tea, or make your own by simmering fresh, raw ginger in water for about 10 minutes.

Turmeric also helps alleviate depression, according to recent research. In 2012, several papers were published that shed light on this yellow curry spice for improving mood. One Australian study suggested that turmeric inﬂuenced the neurotransmitters serotonin and dopamine. Another study published in Behavioural Brain Research found that curcumin, the compound that makes turmeric yellow, has an antidepressant eﬀect. Turmeric and curcumin are easy to incorporate into your diet, either by drinking turmeric tea, adding the spice to food, or taking capsules.

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The numbers stack up! 1

Kyolic® Aged Garlic Extract™ is the number one best-selling, odorless garlic supplement.

The number of months organically grown Kyolic is aged to enhance its nutritional value creating beneficial compounds not found in fresh or powdered garlic, but only in aged garlic extract.

40 50

The number of years Kyolic has been the leading garlic supplement in America.

98 421-29 0 0 8 ra Call 1 The number of times Kyolic is richer than raw garlic in active beneficial compounds. s ad fo i h t n o lic! menti of Kyo e l p m a The number of scientific studies that prove Kyolic is America's number one Aged FREE s

Extract, working to enhance your body's immune function, protect your 750 Garlic cells from free radical damage and reduce the widest range of cardiovascular risk factors.*

Kyolic® — It adds up for your health! * These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

www.kyolic.com

Visit www.Kyolic.com and join us!

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healing edge

brain food

rain cells are the most complex, long living, and nutritionally demanding cells in the body. Studies have shown that intelligence, memory, behavior, and concentration are all inﬂuenced by nutrition. Young or old, our nutritional status plays a vital role in determining how well our brain functions.

Super Nutrition A key goal for brain health is to bathe the brain in “super nutrition.” Simply put, high nutritional status equals higher mental function. Given the frequency of nutrient deﬁciency in the elderly population, it is likely that many cases of impaired mental function may have a nutritional cause. A study conducted at Oxford’s Department of Clinical Neurosciences involved 156 elderly patients who had mild cognitive impairment and a high risk of dementia and Alzheimer’s disease. The patients were divided into two groups: one took a daily supplement containing 800 mcg of folic acid, 20 mg of vitamin B6, and 500 mcg of vitamin B12; the other group took a placebo. Before and during the testing period, researchers used magnetic resonance imaging (MRI) to measure the atrophy levels of grey matter in the patients’ brains. Atrophying (shrinking) grey matter is a sign of the progression of Alzheimer’s and other forms of dementia. Upon completion of the two-year study, researchers found that those given the supplement had about seven times less atrophy than the placebo group. The study also found that those whose grey matter shrunk fastest

By Michael T. Murray, ND

For impaired memory and mental function, nutrition is the key had higher levels of homocysteine, and those with higher homocysteine levels received the greatest benefit from supplementation. The researchers stated: “Our results show that B-vitamin supplementation can slow the atrophy of specific brain regions that are a key component of the Alzheimer’s disease process and that are associated with cognitive decline.” Along with vitamin B, it makes sense to add 1,000–3,000 mg of EPA and DHA (combined) from fish oil. Higher intakes of these fatty acids are associated with higher mood and mental function scores. If symptoms of mental deterioration are definitely present in a person 50 years of age or older, consider phosphatidylserine (PS), which plays a major role in determining the integrity of brain cell membranes. Over a dozen double-blind studies have shown that PS can help improve mental function, mood, and behavior in patients with degenerative brain disorders. Try 100 mg three times daily.

The Best Brain Foods The key dietary factors that reduce the risk of dementia and Alzheimer’s disease are higher fish consumption (and omega-3 fatty acids), monounsaturated fatty acids (primarily from olive oil), light to moderate alcohol use (primarily red wine), and increased non-starchy vegetable and fruit consumption. It’s likely that a combination of all of these factors will provide the highest degree of protection. Blueberries or blueberry extracts are particularly helpful. When older rats were given the human equivalent of 1 cup of blueberries per day, they demonstrated significant improvements in learning and motor skills. When the rats’ brains were examined, the brain cells of those given blueberries were found to communicate more effectively than those of rats not given blueberries. An alternative to eating

Lifeseasons Clari-T is a natural brain and circulation booster with phosphatidylserine, huperzine A, vinpocetine, ginkgo, and bacopa.

Paragon Plus SenseiMind Blend combines ginkgo, gotu kola, and other herbs to support memory function and energy.

Akin’s and Chamberlin’s Sea Krill Supreme supplies omega-3 fatty acids in the easily absorbed phospholipid form.

blueberries is taking a flavonoid-rich extract such as grape seed or pine bark extract (100–300 mg daily). Celery and celery seed extracts contain a compound, 3-n-butylphthalide (3nB), that has brain-health benefits. In human and animal studies, 3nB significantly improved learning deficits, as well as long-term spatial memory. Researchers have concluded that, “3nB shows promising preclinical potential as a multi-target drug for the prevention and/ or treatment of Alzheimer’s disease.”

Herbal Approaches Ginkgo biloba is a popular brain-boosting herb. Use 60–120 mg of standardized extract (24 percent ginkgo ﬂavonglycosides), one to two times daily. Do not take ginkgo with blood-thinning drugs. Traditionally used to enhance memory, learning, and concentration in ayurvedic medicine, bacopa is fast proving its worth to modern science. In one study, participants were given 300 mg daily of a bacopa extract or a placebo. After 12 weeks, there was a signiﬁcant improvement in verbal learning, memory, and information processing in the bacopa group compared to placebo.

January 2015

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expert’s corner

shed pounds with protein

Can protein powders help me lose weight?

— Judi N., Bellingham, WA

The short answer is, “Yes.” But before I talk about protein powders—which are, after all, just a great delivery system for protein—I need to ﬁrst explain why the heck protein is so important.

Protein: The Crucial Macronutrient The word protein comes from the Greek and means “of prime importance.” It’s an accurate description. Without dietary protein, your body starts breaking down precious muscle tissue, literally “eating” itself. Among its many responsibilities, protein helps make enzymes, hormones, antibodies, and about a zillion other things your body requires to optimally function. I’ve long been a fan of higher-protein diets for fat loss. Dietary protein has far less of an eﬀect on insulin than carbs, is more satisfying, and requires more energy (calories) to break down and assimilate. That’s why I refer to protein as your magic bullet for fat loss.

Protein Keeps You Satiated Because your body demands protein, your appetite-control mechanisms (which send messages from your gut to your brain signaling that you’ve eaten enough) work beautifully with protein (with carbs … not so much). Simply put, eating a protein-rich meal keeps you fuller longer. You’ve experienced protein’s satiating eﬀects before. Recall a time when you ate a big bowl of pasta. A few hours later, you were probably hungry again—and most likely craving more carbohydrates! Now, think about a time you had a lean chicken breast or maybe a sirloin along with some green veggies (and maybe half a sweet potato). You probably didn’t think about eating the rest of the evening. And though you didn’t realize it at the time, you probably ate less during that meal.

Studies prove this. One in The American Journal of Clinical Nutrition found a high-protein breakfast trumps hunger far better than a higher-carbohydrate diet. That’s because in addition to suppressing your hunger hormone ghrelin, a higherprotein breakfast increases levels of cholecystokinin (CCK), a hormone that tells your brain that it’s time to stop eating. Ever wonder why you refrain from overeating eggs, but can’t put the brakes on the glazed donuts? Now you know. And when was the last time you ate just one bowl of sugary cereal while watching reruns of Friends? Protein at breakfast, in fact, can curb hunger and cravings throughout your day. One study in The American Journal of Clinical Nutrition found a high-protein breakfast reduced evening snacking and otherwise curbed hunger in overweight and obese teenage girls.

Protein-Rich Diets Provide Sustained Fat Loss Protein has less of an eﬀect on insulin than carbs do, is more satisfying, and requires more energy (calories) to break down and assimilate. A greater ratio of protein to carbohydrate at a meal stabilizes blood sugar and reduces insulin response. And research by Donald Layman, PhD, and others suggests that leucine—an amino acid found in protein—speciﬁcally helps you to maintain muscle mass while losing body fat during weight loss. In a study in The American Journal of Nutrition, Layman compared a high-protein, low-fat diet with a low-fat diet. No contest: the high-protein diet helped retain muscle mass and dissolved fat far better than the low-fat diet. But a diet means absolutely nothing if you can’t keep that

January 2015

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by Jonny Bowden, PhD, CNS

weight off long-term. Therefore, a follow-up study published in this same journal looked at how people respond to a high-protein diet over 12 months. Again, the high-protein group felt fuller, more satisfied, and had more energy than the low-fat group. More people on the high-protein diet lost a good amount of weight and kept it off. Also worth mentioning: the high-protein group had improved triglyceride and triglyceride/cholesterol ratios compared with the low-fat group, both of which are risk factors for heart disease.

Choosing the Best Protein Sources I recommend that every meal and every snack contain adequate protein. And when I recommend a high-protein diet, I don’t mean an all-protein diet. In addition to proteins, incorporate plenty of veggies, low-glycemic fruits, healthy carbs like quinoa and sweet potatoes, and nuts and seeds. Protein powders are a terrific way to get high-quality protein into your diet. They’re fantastic for morning smoothies, as pre- or post-workout fuel, or any time you need to take the edge off appetite. But which ones should you use? All proteins—and all protein powders—are not created equal. Vegetarians and vegans, take note: some plant-based proteins have an inferior amino acid profile compared with animal proteins. That’s not necessarily a bad thing; it just means you’ll want to include plenty of higherprotein plant foods like quinoa and legumes in your diet. In a recent USDA study, researchers randomly assigned 90 overweight or obese adults to one of three groups, all of whom supplemented their regular diets with a drink. One group drank whey protein, one drank soy protein, and one drank the same number of calories as carbohydrates. At the end of the 23-week study, those drinking the carbohydrate shake had actually gained about 2 pounds, most of it fat. Those drinking the soy protein shake stayed the same. (However, I did find another study showing that soy protein powder altered metabolism in a way that helped with weight loss.) But those drinking the whey protein drink lost about 2 pounds. And while both other groups saw essentially no change in their waist size, the whey group actually lost about an inch around their middles. Interestingly, those in the whey protein group had significantly lower blood levels of the appetite-stimulating hormone ghrelin than those in the carb or the soy groups. If you’re vegan or sensitive to dairy, pea protein powder is a great choice. Frequently, you’ll find it blended with other vegan-friendly proteins like brown rice protein. Pea protein has an impressive amino acid profile and provides good amounts of leucine, an important amino acid for fat loss.

Whey protein was shown to lower levels of the appetitestimulating hormone ghrelin. Chocolate-Cherry Smoothie

Serves 3

Sweet and creamy with a light tang from the yogurt and cherries, this nutrient-dense smoothie makes a quick breakfast and can help promote weight loss by keeping you nourished and satisfied through lunch. Recipe by Lisa Turner. 1 cup organic nonfat Greek yogurt, plain ½ cup coconut milk, unsweetened 1 ½ cups frozen cherries, partially thawed ¼ avocado, peeled and pitted 1 scoop vanilla protein powder (such as whey, pea, or brown rice) 1–2 Tbs. raw cacao powder ½ tsp. vanilla extract Optional: 1 scoop green foods powder Optional: stevia to taste 1. Combine all ingredients in a blender and puree until smooth. Serve immediately. PER SERVING: 208 cal; 15g pro; 6g total fat (3g sat fat); 23g carb; 12mg chol; 62mg sod; 5g fiber; 15g sugars

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BACK TO BASICS:

Starting a Basic Supplement Program YOU KNOW YOUR diet isn’t perfect and you want to take some basic supplements, but where do you begin? For healthy people, basic supplements may fill in the gaps when diet alone does not always provide sufficient amounts of essential nutrients. Here are the top four supplements for a basic foundation program for overall health:

1) DAILY MULTIVITAMIN/ MINERAL Most nutrition experts agree that taking a multivitamin is an important step for overall health. Taking a full spectrum multi every day ensures that your minimum nutritional needs are being met when your diet may be lacking or your stress levels high.

2) VITAMIN D Vitamin D is essential for calcium absorption and bone health. Higher vitamin D levels have also been associated with reduced risk of colon cancer and diabetes, as well as a reduction in the

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development of multiple sclerosis (MS). Low levels of vitamin D have been associated with cognitive impairment, more rapid weight gain, and increased incidence of depression. Research suggests that many people are actually deficient in vitamin D, and most multivitamins do not contain the levels of vitamin D used in research.

3) ESSENTIAL FATTY ACIDS (EFAS) These “good fats” are involved in numerous roles in the body. They are the building blocks of cells, a source of energy, and they are involved in production of prostaglandins—hormone-like substances that regulate many body processes including inflammation, cardiovascular, and immune functions. Deficiencies of EFAs can result in dry eyes, skin disorders, poor memory, and hormonal imbalance.

4) PROBIOTICS Probiotics are benefi-

BY MARY ANN O’DELL, MS,RD

help promote and maintain our health, preventing bad bugs or bacteria that can cause illness. Probiotics are very helpful after a round of antibiotics to help replenish those good bacteria in the body. But probiotics do more, including promoting immunity, aiding digestion, suppressing overgrowth of candida yeast, and promoting regularity.

Omega Xtra-Plex™ Provides a balanced blend of essential fatty acids.* Combines borage, fish, & flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.*

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Ultra Duo Dophilus 8-strain probiotic blend. 15 billion viable organisms per capsule. Shelf stable— no refrigeration required.

Easy-to-swallow softgels. Gluten free.

January 2015

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Focus Issues in Children Linked to Air Pollution BY STEPHANIE RAY, PRESIDENT BIORAY KIDS

A STUDY PUBLISHED IN Environmental Health Perspectives discovered that hyperactivity and focus issues in children can be linked to traffic-related pollution. In the most comprehensive study ever conducted on traffic-related exposure and kids’ health, scientists followed 576 children in the Cincinnati area from the time they were born until age 7. Scientists concluded that the group living closest to major highways was more likely to have focus and behavioral issues compared with those living more than four football fields away.

What can you do for you child, naturally? Giving your children organic food that supports their livers—the organ that processes toxins—is a great place to start. Incorporating a plant-based detoxifier that binds and removes toxins is extremely important, as the body cannot remove them without help. Here are some easy tips: • Serve plenty of fresh fruits and lightly cooked vegetables, especially broccoli and dark green leafy vegetables. • Serve foods that are rich in glutathione, which helps with detoxification in the body. Asparagus, watermelon, and broccoli are good sources of glutathione, while

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papayas and avocados help the body produce glutathione. • Add a daily multivitamin to fill in the essential nutrient gaps that a child’s diet may be lacking, as well as providing the nutrients a limited diet cannot offer. • Keep your children well hydrated with filtered water (6–12 cups per day) to help the kidneys get rid of the toxins that the liver has broken down. • Include chlorella in smoothies or juice, as it’s the only known plant to remove toxins such as dioxin, mercury, lead, chemicals, and pesticides. It has many essential nutrients and supports the immune system. Chlorella is safe for children and babies.

Children are our future “Over 40% of the global burden of disease attributed to environmental factors falls on children.” —World Health Organization Nature provides foods and herbs that support our children’s ability to adapt to our environment. Incorporate them into your child’s diet every day and watch your children flourish. Stephanie Ray has over 20 years of experience in Chinese medicine, specializing in detoxification and organ support.

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Can you tell me about resveratrol?

Resveratrol, found in grapes and wine, berries, and Japanese knotweed, is an antioxidant that protects cells and blood vessels from damage and improves blood pressure, showing it has strong cardiovascular benefits. Resveratrol inhibits the COX-2 inflammatory enzyme and encourages cell death (apoptosis) of abnormally growing cells. This ability to protect cells and help the body rid itself of abnormal cells is a key factor in preventing signs of aging, making resveratrol a promising ingredient for promoting younger looking skin. A recent study found that overweight adults who took 200 mg resveratrol supplements for six months had better short-term recall than their counterparts who took a placebo. The people who took the supplement also had more connections among brain areas involved in memory, and they also had improved glucose metabolism in the body. A review of research on resveratrol confirmed that resveratrol improves on several markers associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress and decreasing inflammation in humans. This may explain why resveratrol is so popular as an anti-aging ingredient.

True Resveratrol™ 150 mg Potent antioxidant.* Studied for its benefits related to cell lifespan & heart health.* Plant-sourced, with red wine extract.

Gluten & dairy free.

The Healthy Edge

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HEALTHY OR HYPE

confusing ❱ BY LISA TURNER

foods No matter how healthy your diet, there are always those few foods—your morning latte, a piece of sourdough bread at dinner—that leave you wondering: Should I really be eating that? Here’s straightforward advice on eight “iffy” foods and ingredients

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it okay to eat canned tuna or drink coﬀee? Should everyone run screaming from gluten? There’s lots of confusion in the food world these days—and lots of conﬂicting answers and opinions. If your food choices have you in a pickle, you need straightforward facts and advice. Here, we examine the eight most confusing foods, and the bottom line on each.

PENNE PASTA RATATOUILLE WITH RICOTTA SALATA Serves 6

This farm-fresh pasta dish lets you enjoy nightshade vegetables in a limited quantity. Make it gluten-free with quinoa, amaranth, and/or brown rice penne. 1

medium eggplant, cut into 1-inch cubes (about 4 cups) 2 small zucchinis, chopped 1 large red pepper, chopped 1 medium yellow onion, chopped 4 garlic cloves, minced 8 Roma tomatoes, chopped ½ cup sun-dried tomatoes packed in olive oil 1 large sprig fresh rosemary 3 Tbs. olive oil, divided ¼–½ tsp. red pepper flakes, to taste 1.5 lbs. dried penne pasta ¼ cup finely chopped flat-leaf parsley 4 oz. ricotta salata or other salty, dry cheese 1. Preheat oven to 400°F. Combine eggplant, zucchini, red pepper, onion, garlic, Roma tomatoes, sun-dried tomatoes, and rosemary in large roasting pan. Drizzle with 2 Tbs. olive oil, sprinkle with red pepper flakes, and season with salt and black pepper to taste. Toss to mix, and roast 20 minutes, or until vegetables are tender.

PHOTO (THIS PAGE): PORNCHAI MITTONGTARE

1. Gluten. Ever since books such as Wheat Belly and South Beach Diet Gluten Solution hit

the market, gluten has become the hapless scapegoat of the food world. For people who have problems with gluten, it’s with good reason: a sensitivity to gluten from wheat, rye, and barley can cause everything from headaches to dramatic digestive issues. But what about those who tolerate gluten just fine? Should they still be cautious? The bottom line: If you suffer from gluten sensitivity, you should avoid it in all forms. If you tolerate gluten, it’s still wise to proceed with caution. Modern wheat and other forms of gluten are different from what our ancestors ate, and the advent of packaged and processed foods means gluten is more prevalent than ever in our food supply. To avoid developing gluten sensitivity in the future, vary your grain sources; give gluten-free grains such as brown rice or quinoa a try; and minimize your intake of processed foods. 2. Coffee. Our favorite hot beverage has been blamed for everything from heartburn and

headaches to adrenal burnout. Caffeinated coffee is a powerful central nervous system stimulant that can disrupt sleep, increase stress, and upset cortisol balance. Even decaf coffee is highly acidic and can cause gastric distress and acid/alkaline imbalances in the

2. While vegetables are roasting, cook penne in large pot of boiling salted water until al dente, about 8 minutes. Drain pasta, and return to pot. Toss with remaining 1 Tbs. olive oil, and set aside. 3. When vegetables are done, remove from oven, and add about ⅓ of ratatouille to penne pot. Stir to mix. Transfer penne to large serving bowl, top with remaining ratatouille, sprinkle with parsley and cheese, and serve immediately. Per Serving: 616 cal; 22g pro; 16g total fat (4g sat fat); 102g carb; 20mg chol; 491mg sod; 8g fiber; 12g sugars

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8 confusing foods, cont. body. At the same time, coffee contains many antioxidants, and studies show that it protects the liver. Drinking coffee also protects against Parkinson’s disease and Alzheimer’s, and both caffeinated and decaffeinated coffee reduce the risk of diabetes and increase lifespan. The bottom line: If caffeinated coffee doesn’t disrupt your sleep or upset your stomach, there’s no reason to avoid it. But because caffeine is highly addictive, most people increase their consumption over time—so monitor your intake and try to keep it under 200 mg per day. If you’re just fine with caffeine but have a sensitive stomach, try switching to black tea. It’s even higher in antioxidants than coffee, and creates a less acidic environment in the body. 3. Seafood. It’s high in protein, low in fat, and rich in omega-3 fatty acids, and studies link seafood consumption to decreased risk of heart disease and prostate cancer. But seafood also has its

Eating fish once a week is probably reasonable, with these caveats: Avoid large, predator fish, such as tuna, to minimize mercury exposure. And skip the skin—it’s a main storage area for toxins. share of problems. If it came from the ocean, it’s probably contaminated with mercury. If it came from a farm, it’s likely laced with pesticides and polychlorinated biphenyls (PCBs). While many studies suggest that the benefits of eating seafood outweigh the risks, there’s also the environmental problem of overfishing and pollution. Some estimates say that if current trends continue, we’ll run out of wild caught fish in less than 35 years. The bottom line: Eating fish once a week is probably reasonable, with these caveats: Avoid large, predator fish, such as tuna and swordfish, to minimize mercury exposure, or look for lower mercury tuna in pouches. And skip the skin—it’s a main storage area for toxins. In terms of environmental impact, farmed fish reduce the risk of depleting wild populations, but carry other environmental concerns. 20

Before you buy, visit the Environmental Defense Fund’s Seafood Selector page (edf. org) for safe seafood updates. 4. Agave. Once the golden child of the

alternative sweetener world, agave’s reputation has been tarnished. It is low on the glycemic index but high in fructose, which has been associated with weight gain and insulin resistance. Excess fructose consumption has also been linked with an increased risk of fatty liver disease. The bottom line: Agave’s not the worst thing you can eat, but it’s not a health food. If you eat processed foods, check labels; many snacks and raw packaged foods are heavily sweetened with agave. And while an occasional squirt in your tea won’t hurt you, less-processed sweeteners (such as honey), or lower-glycemic ones (such as coconut sugar), are better alternatives. Or consider stevia. It’s backed by dozens of

studies and thousands of years of historic use, doesn’t upset blood sugar, and may even balance glucose levels. 5. Soy. On one hand, soy is high in protein and fiber, low in fat, and contains phytoestrogens that, according to some studies, can reduce the risk of osteoporosis, heart disease, and cancer. On the other hand, most soy grown in the United States is contaminated with genetically modified organisms (GMOs). And the phytoestrogens in soy can also stimulate the growth of certain kinds of cancer. Soy is also difficult to digest, and many people are either sensitive or downright allergic to it. The bottom line: A little organic soy won’t hurt you, unless you’re allergic or sensitive. But it’s best eaten in fermented forms (tempeh, miso, tamari) or whole (edamame). Limit your intake of processed soy foods—such as soy milk, soy cheese, and isolated soy protein (found in many drinks and bars)—to 1–2 servings per day. 6. Meat. Unless you’re vegan, you’ve probably struggled with the question of how much meat to eat. Lean meat is high in protein, essential nutrients, and

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conjugated linoleic acid (CLA), which protects against cancer and obesity. Popular Paleo diets say that meat is essential to athletic performance and longevity and promote heavy consumption—as much as 1–2 pounds per day. But years of studies consistently show that the longest-living populations eat less meat, not more, and we know the risks of saturated fat, as well as the added hormones and antibiotics that are found in conventional meat. From an environmental standpoint, a diet high in meat just isn’t sustainable. The bottom line: If you do eat meat, choose organic, grass-fed, pastured varieties. They’re free of antibiotics, added hormones, nitrates, and other additives. Grass-fed meat is lower in saturated fat and calories than grainfed varieties, and has higher levels of CLA and omega-3 fats. Eat meat in small amounts (2–4 oz.) no more than once a day. And avoid frying, grilling, or overcooking it to lessen the formation of carcinogenic compounds.

7. Peanuts. For those of us who adore

peanut butter, recent controversies surrounding peanuts are troubling indeed. Peanuts are high in protein and rich in heart-healthy monounsaturated fats, but they’re also a common allergen and are heavily sprayed with pesticides. Even organic peanuts have their problems. They’re susceptible to aspergillus, an invisible mold that produces highly carcinogenic compounds called aﬂatoxins. The bottom line: If you do eat peanuts, buy vacuum-packed varieties to lessen the amount of exposure the nuts have had to air. Some peanut butters test their products for toxins; Once Again Nut Butter, for instance, tests each batch for both aﬂatoxins and salmonella. 8. Nightshades. Tomatoes, potatoes,

eggplant, peppers, goji berries, belladonna, and pansies are members of the solanaceae family. Known as nightshades, some of them are high in a compound called solanine that can aggravate inﬂammation in sensitive

people—generally, those with arthritis, gout, and other joint problems. It’s also said that nightshades can aggravate conditions ranging from migraines to multiple sclerosis. But while solanine is irritating to sensitive people, not all nightshades contain appreciable amounts. It’s most prevalent in potatoes with green areas, unripe tomatoes, and green bell peppers. (Sweet potatoes are from an entirely different family, and contain no solanine.) And because some of the healthiest foods (such as tomatoes and red peppers) are considered nightshades, it’s difficult to justify eliminating them from most diets. The bottom line: If you have arthritis, joint pain, or a chronic inflammatory condition, try cutting nightshades out of your diet for a week to 10 days, and see how you feel. If your symptoms improve, you may be sensitive to solanine. If you don’t suffer from any of these conditions, you can probably eat tomatoes, peppers, and other nightshades freely. Just be cautious with white potatoes.

TEMPEH WITH BROCCOLINI, YELLOW PEPPERS, AND SMOKED PAPRIKA Serves 4 Tempeh, a traditionally fermented soy product, is a better choice than unfermented soy. You’ll find broccolini in most Asian markets, or substitute broccoli florets. 1 3 2 1 1 1 3

lb. broccolini (sometimes called baby broccoli), ends trimmed Tbs. olive oil, divided yellow or orange bell peppers, seeded and cut into strips small red onion, halved and thinly sliced 8-oz. package tempeh, cut into ½-inch cubes tsp. smoked paprika garlic cloves, minced

PHOTOS (THIS PAGE): PORNCHAI MITTONGTARE

1. Steam broccolini in large steamer until bright green and crisp-tender, about 5 minutes. 2. While broccolini is steaming, heat 1 ½ Tbs. olive oil in large skillet over medium heat. Add bell peppers, onion, and tempeh, and sauté until peppers are just tender and tempeh is beginning to brown, about 5 minutes. Stir in paprika and garlic, and cook, stirring constantly, about 1 minute more. 3. Add broccolini, stirring well to mix with other ingredients. Cook 1–2 minutes to incorporate flavors. Season with salt and pepper. 4. Transfer to large serving dish, drizzle with remaining olive oil, and serve immediately. PER SERVING: 273 cal; 15g pro; 17g total fat (3g sat fat); 21g carb; 0mg chol; 46mg sod; 4g fiber; 3g sugars

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HOW TO STAY CLEAN IN A DIRTY WORLD

simple&easy

DETOX TIPS BY JACOB TEITELBAUM, MD, AND BILL GOTTLIEB

It’s a basic, natural part of the process of being alive: You take in what you need, and get rid of what you don’t. You take in oxygen and get rid of carbon monoxide. You take in food and get rid of feces. You take in water and get rid of urine. For the most part, what you get rid of are toxins, useless waste products that can cause disease and damage cells if they hang around too long.

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Toxins include formerly good stuff (such as hormones) that has done its job and is ready for disposal, and bad stuff (such as pollutants) that doesn’t belong in your body in the first place. So how can you support your body in its process of eliminating toxins? Here are a few simple ways:

Detox Supplements Various aspects of liver detoxiﬁcation require speciﬁc nutrients to do their work. For example, glutathione—a protein-like antioxidant—is a must for detoxifying various drugs, pollutants, alcohol, and fungus found in food. To make glutathione, your body needs three key amino acids: glycine, cysteine, and glutamine, along with vitamin C.

HEALTH FOOD STORE FINDS FOR DETOX

Any one—or a mix—of these products can help cleanse your body of stored toxins safely and naturally.

1. Function Drinks:

Urban Detox N-acetyl cysteine and prickly pear make a potent detox duo in this refreshing drink.

Drink Up! Water plays a key role in daily detox. In fact, drinking enough water is probably the best thing you can do to support your kidneys as they clean your blood. It’s good to remember that water is a key part of daily nutrition that’s as important as essential fatty acids, essential amino acids, and other basics that your body doesn’t make on its own. There’s an easy way to make sure you’re drinking enough water: just check your lips and mouth. If they’re dry, you need more water. It’s that simple! You can also take a look at the color of your urine. If it’s dull yellow, there’s not enough water diluting it. Also, when you feel tired, try drinking a glass of water and see if your energy improves after a couple minutes. If it does, you were dehydrated.

Sweat It Out Regular “sweat therapy” is a great way to aid detoxification. Recent studies have shown that sweating therapy can be helpful for those with type 2 diabetes, heart failure, high blood pressure, peripheral artery disease, rheumatoid arthritis, anxiety, depression, fibromyalgia, and chronic fatigue syndrome. It’s as simple as using the sauna at a local health club, gym, or Y. If you don’t have easy access to a sauna, look for any activity that makes you sweat, such as a brisk walk or any other type of body-heating workout. If you do build up a sweat, however, it’s important to rinse off soon after—this washes the toxins in your sweat off your skin and down the drain. For home use, I favor the Thermal Life far infrared sauna from High Tech Health (hightechhealth.com).

Speed Up Transit Time A healthy transit time (the time it takes a meal to move from mouth to rectum) is about a day, although conventional doctors assert that three days is fine. Faster than 12 hours, and your body doesn’t have enough time to pull all the nutrients out of the food. Slower than 24 hours, and the digesting food starts to turn toxic—those loitering toxins are reabsorbed into your system, causing and contributing to disease. To discover your personal transit time, eat some corn-on-the-cob or a can of corn. The yellow outer hulls are indigestible and will show up in your stool. The time from eating the corn to a hull-containing bowel movement is your transit time. If it’s slower than a day, here are a few tips to help you speed it up. Eat more fiber. Eating more whole grains—rich in the fiber that bulks up stool—is probably the easiest way to speed up transit time. Take magnesium. Magnesium is a must for healthy muscles and nerves, including those responsible for peristalsis, the rhythmic muscle contractions that move food through the digestive tract. Magnesium-rich foods include black beans, pumpkin seeds, cooked spinach, and halibut. Drink more water. Without enough water, your stools tend to be small and hard, slowing transit time.

2. Akin’s and Chamberlin’s Tranqui-Mag Magnesium This easily absorbed powder oﬀers a great way to add magnesium to your day.

3. Earth Therapeutics Natural Body Brush The long handle makes it easy to use; perfect for detoxifying and rejuvenating the skin. 4. Paragon Plus Grape Root Dtox Liv Formula This eﬀective herbal formula contains grape root, milk thistle, and other liver detoxifying herbs. 5. ABRA Therapeutics Cellular Detox Bath Grapefruit & Juniper Natural minerals and essentials oils nourish the body and promote healing. A healthy indulgence!

6. Jarrow Glutathione Reduced This supplement oﬀers a convenient way to get the potent antioxidant glutathione.

7. Paragon Plus Fiber Clean-Plex Fiber, ﬂax, herbs, and prebiotics are combined for a highly eﬀective colon cleanse.

The Healthy Edge

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Jump Start Weight Loss

BY SALLY KARLOVITZ, CN

NOW THAT THE HOLIDAYS HAVE PASSED, it’s time to face those few extra pounds that might have followed you into the new year. Here are some tips to help you get started on the path to healthy weight control.

SET A STRONG FOUNDATION Truly healthy and permanent weight loss comes along with lifestyle changes. Eat a well-balanced diet, rich in fruits, vegetables, whole grains, nuts, and seeds. Find an exercise program that you enjoy, be it yoga, walking, weight training, or whatever will get you moving. Take a high quality multivitamin as a basic foundation for overall health.

ADD NATURAL WEIGHT CONTROL SUPPORT Remember that these nutrients and herbs are not meant to replace lifestyle changes, but they can help weight come off quicker when combined with appropriate diet and exercise.

Brown seaweed extract is rich in minerals and trace minerals. It can inhibit the activity of alpha amylase and lipase digestive enzymes in the body, thereby limiting caloric intake. Garcinia cambogia is a fruit extract that works well for those who tend to consume a lot of carbohydrates such as bread and pasta. It helps inhibit new fat production and works to suppress appetite without stimulating the central nervous system.

7-keto DHEA, a metabolite of the hormone DHEA that decreases as we age, may be the best choice for those over 40. 7-keto DHEA may help with weight loss by boosting a sluggish metabolism. These are just a few of the ingredients found alone or in weight loss combinations. It is best to determine your area of need, ask questions, read, and find out which ingredients best suit your individual needs.

Weight Management

7-Keto Boost™ 100 mg

Helps promote optimal weight management when accompanied by diet & exercise.*

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7-Keto DHEA complex with 100 mg 7-Keto. Enhanced with green tea extract & chromium.

Garcinia Cambogia Extract 450 mg Effectively redirects calories away from fat production. * May influence appetite.* 50% HCA hydroxycitric acid.

Plus traditional Chinese herbs.

January 2014

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TAKE YOUR YOUR TAKE

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pure beauty

By Sherrie Strausfogel

oil your skin from within Healthy fats are nature’s moisturizers

ry skin that feels tight, itches, and flakes isn’t pretty—and the cause could actually be an essential fatty acid deficiency. “The remedy is to oil your skin from within with the right kind of oils in the right ratio,” says Udo Erasmus, PhD, the internationally renowned author and authority on the effects of fats and oils on human health. Scientists have given essential fatty acids (EFAs) their name because your body must have them to survive, but it cannot synthesize them from any other substance you eat—hence, the name essential. There are only two kinds of essential fats: omega-3s and omega-6s. All other fats, such as omega-9s, are non-essential because the body can produce them from sugars and starches. “The proper ratio of essential fats is important to good health,” says Erasmus. “This isn’t usually achieved because the average Western diet is too high in omega-6s and dangerously low in omega-3s. The result of this imbalance of EFAs in the skin is dryness, dandruff, eczema, and psoriasislike skin conditions, acne, cracked heels, toxic deposits in the skin, skin damage, and increased risk of sunburn.” Erasmus’ research indicates that the best results come consistently from plant oils blended in a 2:1 ratio of omega-3s to omega-6s. He suggests taking 1 Tbs. per 50 pounds of body weight per day of an EFA product mixed in food and spread out over the course of the day. Athletes can double the amount. “Healthy skin needs omega-3s and -6s to form a barrier that prevents moisture from evaporating quickly,” Erasmus notes. “When you don’t get enough oil in your diet, the skin suffers. When skin gets enough oil through the diet, it becomes soft, smooth, and velvety. It also heals and recovers faster.” Essential fats are easily damaged by light, oxygen, and heat. Other, less delicate oils are more effective in creams and face and body lotions. “Topical lotions and oils need to be durable. My favorite topical fats are pure coconut oil, shea butter, or lanolin,” says Erasmus.

Savannah Bee Company Royal Jelly Body Butter is a nutrient rich formula fit for a queen! Includes protective propolis and nourishing royal jelly, plus moisturizing shea, cupuaçu, and cocoa butters.

Acure Wildcrafted Marula Oil works wonders on dry chapped skin, scars, skin redness and fine lines. This exotic oil is rich in fatty acids and helps provide moisture and balance.

Hydrate thirsty skin on your face and hands with Reviva Labs Nourishing Cream with Omega-3 & Omega-6 Essential Fatty Acids. Ten oils rich in omega-3 and omega-6 essential fatty acids boost skin’s resiliency.

Soften and moisturize your skin from the inside out with Akin’s or Chamberlin’s Omega Xtra-Plex, which supplies a balanced blend of omega 3•6•9 fatty acids.

Refresh your skin with Pura Botanica Freshly Minted Body Cleanser. This invigorating mint wash cleans and moisturizes skin with organic aloe and shea butter.

January 2015

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10/27/14 10:27 AM

clean eating

by Neil Zevnik

einkorn

Sweet Shortcakes SERVES 6

This ancient grain is making a modern comeback

inkorn. You’ve probably never heard of it. And yet it’s been around for a while. In fact, when Adam and Eve cooked up a mess of porridge for breakfast, it was undoubtedly einkorn they were stirring over the campfire. It’s that old! Okay yes, the morning habits of Adam and Eve are somewhat speculative, but wild grains of einkorn have been found in archaeological sites dating back 12,000 years or more. Evidence suggests that einkorn was the first grain to be domesticated. DNA fingerprinting points to Turkey around 7500 B.C. as the first cropping of the grain. But by the end of the Bronze Age, it fell out of favor as other forms of wheat were found to have higher yields. And soon, einkorn was to be found only on small isolated farms here and there in Central Europe. So why the renewed interest in this ancient grain after millennia of neglect? For three simple reasons:

Nutrition: Einkorn has it all over modern wheat when it comes to nutrition. It has a higher

protein content than any other wheat, and it offers 3–4 times more beta-carotene, twice the vitamin A, and four times the antioxidants lutein and riboflavin. Plus, it has been shown that einkorn retains more of its nutrients during the baking process than modern wheat does. Gluten: Because einkorn has only 14 chromosomes (as opposed to modern wheat, which has 42), its gluten structure is radically different. Several studies suggest that the gluten in einkorn is more palatable for those who are allergic to wheat glutens, and that eventually it might be acceptable for use by celiac disease sufferers. Taste: For those who enjoy robust grains, einkorn is a winner. It has a nutty flavor and rich texture that perfectly lends itself to pasta and dense breads.

So what’s not to love? Increased nutrition, greater gluten acceptance, and delicious flavor—you can’t go wrong. And though it may be difficult to locate, it’s well worth the effort!

Pitch-Perfect Penne SERVES 4 This quick dish is perfect for lunch or dinner. 12 oz. Jovial einkorn penne pasta 4 large heirloom tomatoes, cut into small wedges 1 large handful fresh basil leaves, torn into 2-inch pieces ¼ cup Italian parsley, coarsely chopped 1 8-oz. container “bocconcini” mozzarella balls, drained 3 Tbs. extra virgin olive oil 2 Tbs. balsamic vinegar salt, to taste black pepper, to taste

1. Cook einkorn pasta according to package directions, drain, and pour into large bowl. Add tomato, basil, parsley, and mozzarella balls. Drizzle with olive oil and balsamic vinegar, add salt and pepper, and toss lightly to combine. PER SERVING: 594 cal; 25g pro; 26g total fat (9g sat fat); 61g carb; 46mg chol; 46mg sod; 8g fiber; 8g sugars

1 pint fresh strawberries, rinsed, dried, and cut into quarters 4 large ripe peaches, peeled and cut into ½ inch wedges 1 Tbs. fresh lemon juice 2 Tbs. honey 1 Tbs. black currant syrup 1 Tbs. Cointreau liqueur (optional) 2 cups Jovial einkorn flour ½ tsp. salt 1 Tbs. baking powder 2 Tbs. superfine sugar 4 oz. (1 stick) cold unsalted organic butter, cut into ¼ inch pieces ¾ cup + 2 Tbs. 2% buttermilk 1. Preheat oven to 450°F. Combine strawberries, peaches, lemon juice, honey, currant syrup, and liqueur, if using, in large glass bowl. Toss lightly to combine, and refrigerate mixture at least 1 hour.

PHOTOS: PORNCHAI MITTONGTARE

If you want to make a really super indulgent dessert, try adding a dollop of whipped cream over the fruit before you put the top of the shortcakes on.

2. Combine flour, salt, baking powder, and sugar in food processor, and pulse several times to combine. Add butter, and pulse until mixture resembles coarse meal. Add ¾ cup buttermilk, and pulse until dry ingredients are moistened and dough begins to clump around blade. 3. Dump dough onto lightly-floured, dry flat surface and, using heel of your hand, quickly press out clumps of dough in a smoothing motion, five or six motions in all. Gather dough together, divide into six portions, and lightly pat each portion into ½-inch-thick round. Place rounds onto parchment-covered baking sheet, brush tops with remaining buttermilk, and bake 10–12 minutes, until lightly browned and set. Let cool on wire rack. 4. Cut each shortcake in half. Place bottom half on dessert plate, spoon in generous amount of fruit mixture, and top with other half of shortcake. PER SERVING: 367 cal; 7g pro; 17g total fat (10g sat fat); 50g carb; 43mg chol; 503mg sod; 5g fiber; 25g sugars

January 2015

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11/24/14 9:41 AM

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10/27/14 10:26 AM

natural gourmet

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

easy mediterranean Olives, feta cheese, and artichoke hearts lend a fresh Mediterranean flare to this satisfying chicken bake

Mediterranean Chicken Bake

Notes from

CHEF JEANNETTE: If you want, you can try a few different kinds of protein in this dish. It works equally well with 4 or 6 bone-in chicken breasts, as long as they aren’t overly large. You can also choose to substitute 6 boneless, skinless chicken thighs for the breasts, if you want a richer flavor. Thighs cook more quickly than breasts, so check the dish at 20 minutes for chicken doneness and plan for about 30 minutes of total baking time. For a leaner option, you u can also use 4–6 white fish fillets—cook ets—cook using the same timee guidelines as for the thighs.

PHOTO: PORNCHAI PORN MITTONGTARE

t’s hard to argue with the success of the Mediterranean diet for improving health and reducing the risk of disease. Although the Mediterranean diet has a lot of variations, all of them focus heavily on fruits, vegetables, nuts, and oils, especially olive oil. This kind of diet has been shown to reduce heart disease and, more recently, the risk of strokes and ultimately, dementia. Our Mediterranean Chicken Bake is packed with many of the classic elements of this health-boosting diet, including olives and artichokes. It uses lean chicken breasts—or ﬁ sh ﬁllets, if you prefer (see “Notes from Chef Jeannette”)—and rich, excellent fats from olives and olive oil. It’s easy to put together and makes a wonderful, complete meal consisting of a quality protein mixed with high-antioxidant vegetables such as tomatoes and spinach. Best of all, it’s topped with feta, the classic Mediterranean cheese. And did I mention that it tastes great, too? SERVES 6

Featuring some of the most healthful and delicious ingredients found in the Mediterranean diet, this wholesome chicken bake is a pure crowd pleaser. 3

large fresh heirloom tomatoes, diced (or 2 cans, mostly drained) 1 6-oz. bag baby spinach 1 can or jar artichoke hearts in water, drained and coarsely chopped (about 6 oz., drained weight) ½ cup pitted kalamata olives, coarsely chopped ½ cup unsulfured sun-dried tomatoes, chopped ¼ cup tomato paste

2–3 Tbs. olive oil (use chicken broth or water to reduce calories) 2 large shallots, chopped 5 cloves garlic, chopped 1½ Tbs. dried oregano ½ tsp. salt, or to taste ½ tsp. fresh ground pepper, or to taste 6 medium boneless, skinless chicken breasts ½ cup crumbled feta cheese, optional

1. Preheat oven to 350°F. Spray 9- x 13-inch baking dish lightly with olive oil cooking spray, and set aside. 2. Combine fresh tomatoes, spinach, artichoke hearts, olives, sun-dried tomatoes, tomato paste, olive oil, shallots, garlic, oregano, salt, and pepper in bowl. Mix well, until spinach is slightly broken down. Transfer to baking dish. 3. Season both sides of chicken with salt and pepper to taste, and nestle into mix. Bake 35–45 minutes (start checking at 35 minutes for chicken doneness), remove from oven, and sprinkle with feta, if using. PER SERVING: 318 cal; 34g pro; 12g total fat (2g sat fat); 18g carb; 91mg chol; 925mg sod; 5g fiber; 6g sugars

January 2015

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10/27/14 10:27 AM

favorite things

By Lisa Turner

every calorie counts 10 sneaky ways to burn 75 calories—without even knowing you’re doing it

ho has extra time for the gym? Not us—so we found ways to shave 75 calories per day with everyday activities. It may not sound like a lot, but it adds up; do four of these a day and you’ll burn 300 calories—without even knowing it.

Walk the dog. Take Rover around the block for 20

minutes to use 75 calories. If you’re both up for a trot, shorten the time to 15 minutes. If your dog sees a squirrel, embrace the chase; you’ll need only 10 minutes of leash time.

Go shopping. Less than half an hour of leisurely shopping and pushing a grocery cart will use up 75 calories; pick up the pace and you’ll burn more.

Skip the elevator. Only seven minutes of climbing

Wash the car. You’ll use up those 75 calories in less than

Jump rope. Only 10 minutes of slow rope skipping will

stairs will use up 75 calories—so skip the lift. If you’re carrying a backpack, boxes, or bags of groceries, you’ll burn even more.

20 minutes. Once your ride’s sparkling, clean your gutters for 15 minutes, and use another 75 calories. Other ways to burn: make the bed, change the sheets, or run the vacuum.

burn oﬀ more than 75 calories. Step up your pace, and you’ll burn 100 calories in 10 minutes. Stash a jump rope in your briefcase or backpack, and use your coﬀee break to burn, not add, calories.

Play hopscotch. Burn 75 calories in a 15-minute game, and connect with your kids at the same time. Playing jacks and bathing toddlers have similar calorie-burning potential. Or get vigorous—wrestling, tickling, and tag use those 75 calories in less than 10 minutes.

Be a caddy. If you’re a golfer, walking and carrying your own clubs can use up 75 calories in 15 minutes— so playing 18 holes can burn as much as 1,000 calories.

Mow the lawn. You’ll free up more than 75 calories

in less than 20 minutes with a power mower, or 110 calories with a hand mower. Raking leaves, shoveling snow, gardening, and other chores have similar calorieburning potential.

Dance up a storm. Shake your booty to rock or disco for

12 minutes, and you’ll use up 75 calories. If you’re a slow dancer, waltz or foxtrot for 25 minutes for the same results. Have sex. A 15-minute romp in the hay can use up

75 calories.* A clothes-on make-out session uses even more (as much as 200 per half hour) by building anticipation, increasing heart rate, and boosting respiration. *Based on a 125-pound person; heavier people will burn more..

January 2015

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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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