Chamberlin's Healthy Edge July 2014 by HFAI

$3 free

July 2014

Guide to

GOOD FATS

MIND MATTERS supplements to keep you sharp P. 22

Why they’re essential for whole-body health

plus BEAT THE HEAT WITH W ITH NATURAL NATURAL DEODORANTS

THE BEST REASONS TO GO ORGANIC

JUICY FRUIT SUMMER’S MAGNIFICENT MELONS

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Dew Puff

Dew Puff Plant Fiber Sponge An age-old beauty secret for modern skincare. The pure konjac plant fiber sponge is gentle and perfect for daily skin care. It cleans, exfoliates and refreshes skin without drying. 100% chemical free, plus it’s biodegradable and compostable. Original Dew Puff is perfect for all skin types; Asian Clay Dew Puff removes impurities for a healthy glow; and Bamboo Charcoal Dew Puff contains natural antioxidants perfect for blemish-prone skin.

CoSaMo

Love Your Color Hair Color Non-permanent hair color that gently blends away gray and adds shine. No peroxide, no ammonia. Easy one-step application with no mixing. Lasts 6-12 shampoos. Available in a variety of colors and shades.

Coldstream Naturals

Organic & GMO Free Tooth Cream and Mouthwash Clearly different tooth cleanser and mouthwash, formulated to gently and effectively help maintain a clean mouth and fresh breath. Powered with Citrozine, a blend of bioflavonoids that neutralizes free radicals and helps teeth and gums deal with germs. Tooth Cream is a low foaming cleanser with natural polishers. Mouthwash is a gentle formula with no bite or burn. Great for sensitive teeth!

GladRags

Reusable Cotton Pantyliners Slim and absorbent, the one-piece GladRags Pantyliner is perfect for light everyday protection. This breathable, all-cotton liner is so comfortable you’ll hardly know you’re wearing one. Washable and reusable. Also available in Day Pads and Night Pads.

Plantlife

Pest-Off Body Oil & Repair Balm Plantlife introduces an all-natural, DEET free solution for everyone plagued by stinging, biting and sucking insects! Pest-Oﬀ Body Oil is a chemical free insect repellent made with a blend of plant oils and essential oils, including lemon eucalyptus, known for their insect repelling properties. Apply to skin just after showering and you’re protected and ready to go. If you forgot to use Pest-Oﬀ and have bites or stings, try the ultra-soothing Repair Balm. It helps control bite symptoms and promotes healing.

Monkey Sea Monkey Doo

Baby & Kids Bath and Body Care Super gentle, super mild formulas excellent for sensitive skin. Formulated without synthetic fragrances. Cherry 3-in-1 is a combination shampoo, body wash and conditioner all in one. Cherry Conditioner softens and strengthens hair with aloe and olive oil. Cherry Lotion is free of harsh chemicals and softens, smoothes and soothes skin.

Pop Gourmet

Gimme Organic

Rogue Blue Gourmet Popcorn

Teriyaki Roasted Seaweed Snacks

A blue cheese lover’s dream come true! Tender, crunchy white popcorn with real blue cheese. All natural. Made with nonGMO corn. Gluten free.

Savory sheets of 100% organic seaweed roasted to crispy perfection then seasoned with the complex ﬂavors of teriyaki. A delicious, healthy low-calorie snack. Gluten free and non-GMO.

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Vitamin D Vitamin D is a stellar nutrient, with new research pointing to expanding roles for this vitamin related to health.

Mary Ann O’Dell MS,RD

Neogenis Sport

Beet Elite Neo Shot Concentrated organic beetroot complex. This preworkout “shot” helps your body make more nitric oxide, helping support strength, endurance and recovery.* Delivers the nitric oxide content of 6 beets in 1 shot. Vegan and Gluten free.

Om Essentials

Joint/Ligament Support Nourish, strengthen and protect your joints and ligaments with this comprehensive formula.* It contains collagen-building components, including glucosamine, hyaluronic acid, collagen and MSM, plus amino acids, vitamins and minerals.

Natural Factors

CurcuminRich Double Strength Theracurmin Double strength curcumin that supports the body’s natural inﬂammatory response.* Provides superior absorption for enhanced activity in the body.*

Kyolic

Probiota Critical Care 50 Billion

Bones. Vitamin D helps promote calcium absorption and improves bone health. Studies have demonstrated that vitamin D supports bone strength and may help reduce the number of falls and fractures in adults. It’s also critical for developing bones in children. Brain. Low vitamin D levels have been linked to higher risk of dementia. Vitamin D deﬁciency exists in 70-90% of patients diagnosed with Alzheimer’s disease. Studies have shown that increased vitamin D levels, through sun exposure or supplementation, improve cognitive function in the elderly. Vitamin D has also been associated with reduced stroke risk. Cancer. Higher levels of Vitamin D were linked to better outcomes for patients with breast, colorectal and prostate cancers. In a recent study, researchers reported that patients with high levels of Vitamin D in their blood were twice as likely to survive breast cancer than women with low levels of the nutrient.

Clinically studied LP 299V pure probiotic, formulated to support regularity and ease intestinal discomfort such as gas, diarrhea, constipation and bloating.* One per day formula. Gluten & dairy free.

Country Life

Realfood Organics Ultimate Daily Nutrition A complete multivitamin made from whole, raw fruits and vegetables. Formulated to support cardiovascular, immune and bone health.* Supplies 2 servings of fruits and vegetables. Gluten free.

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Vitamin D3 1000 IU • Essential nutrient needed to help maintain bone density.* • Supplies 1000 IU of the bioactive D3 form of vitamin D.

5/29/14 9:48 AM

July 2014

features 18 The Secrets of Healthy Fats We’ve been conditioned to believe that fats are bad for us—especially by the purveyors of “low-fat” foods. But all fats are not created equal. Our complete guide to good-for-you fats has the scoop on these key nutrients and the roles they play in optimum health.

22 Mood Foods Your brain depends on neuronutrients to function properly, and deficiencies can lead to problems ranging from depression to mood swings to loss of memory. Here’s a rundown of the best foods and supplements to feed your head.

departments NEWS FLASH

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

SUPPLEMENT ADVISOR

Beyond Yogurt. How a daily probiotic supplement can help improve digestion, fight off disease, and more.

HERBAL ADVISOR

Heal Your Bladder with Botanicals. Natural ways to treat incontinence, urinary tract infections, and more.

HEALING EDGE

Clearing Congestion. Safe, natural ways to clear out excessive throat mucus.

THE POWER OF RED

Green superfoods get all the press, but these crimson dynamos are also an essential part of a healthy diet.

Before you reach for another cup of coffee or conventional energy drink, check out these natural ways to put the pep back in your step.

RADIANT SUMMER

Simple ways to defend hair and skin against damaging heat and humidity.

SUPPORT FOR STRESS

Give your adrenal glands a break and calm your nerves with these supportive nutrients.

PURE BEAUTY

The Eyes Have It. Protect your vision as you age with lutein and zeaxanthin.

EXPERT’S CORNER

UNLOCKING MORE ENERGY

No Sweat. Natural deodorant alternatives can help you beat the heat without harsh chemicals.

CLEAN EATING

Organic Roots. The best reasons to eat organic— plus recipes.

NATURAL GOURMET

Melon Marvel. Cool, refreshing cantaloupe makes the perfect warm-weather treat.

July 2014

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Because immune health doesn’t go on vacation:

“

” or trust Ester-C® with 24-hour immune support*

It’s summer… and immune support is still in season. Barbecues, Beaches, Biking… summer is all about having fun and feeling good. And, one of the best ways to help you feel good is to support your immune system with Ester-C®.* Taken just once a day, Ester-C® absorbs into your system and stays there. And since it remains in your white blood cells longer than traditional Vitamin C^… once a day is all you need for round-the-clock immune support.* So go ahead and dive into summer. Just don’t forget the Ester-C®. Nothing Else Works Like It.

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.

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.

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letter from the editor

Fat Attack For years, we’ve been told that we eat too much fat. That fat is bad. And that the best way to lose weight is to cut as much fat as we can out of our diets (and to spend our money on all of those “low-fat” products that line the shelves of conventional grocery stores).

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

As it turns out, nothing could be further from the truth. Sure, some types of fats are certainly bad for us—especially trans fats, hydrogenated oils, and other manmade concoctions found in processed foods. We should all cut back on those, or stop eating them altogether. But the natural fats found in cold-water fish, olive oil, and nuts are actually vital nutrients that our bodies need. They help stave off heart disease and other ailments, improve brain function, and lower inflammatory cholesterol. The key is to get the right balance of fats in your diet, and that’s where our cover story (“The Secrets of Healthy Fats,” p. 18) comes in. It’s filled with simple, commonsense ways to work more good fats into your meals. Also check out “Mood Foods” on p. 22 for a look at nutrients that can keep you sharp—especially those all-important omega-3s and phospholipids, types of fats that can improve memory and mood, enhance brain-cell communication, and even slow the progression of Alzheimer’s disease. If anything can change your mind about fats, that can. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Production Manager Mark Stokes Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 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. 6. 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.

July 2014

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WALK, RUN, CLIMB, PLAY– INCREASED FLEXIBILITY, MOBILITY, AND RANGE OF MOTION*

FEEL THE DIFFERENCE SHOWS IMPROVEMENT IN JOINT COMFORT WITHIN

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Finally, the next generation in joint comfort, mobility, flexibility, and range of motion.* Solgar ® No. 7 brings together bio-active nutrients that work to create a fast-acting approach for occasional “tweaks” and joint stresses brought on by exercise,

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE. FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT WWW.SOLGAR.COM OR CALL 1.800.645.2246 *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. 1. Based on two human studies with 5-LOXIN ® Advanced where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies. 5-LOXIN ® is a registered trademark of P.L. Thomas-Laila Nutraceuticals LLC and is used under license. International patents pending.

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sports, or physical activity.1*

4/29/14 10:45 AM

newsflash 5 things to do with … BY LISA TURNER

Aromatic and mysterious, orange blossom water is a fragrant, easy way to make many simple foods seem downright exotic. Also called orange flower water, it’s key in Persian, Moroccan, and Lebanese cuisine, Add 1 ½ tsp. orange blossom wawhere it’s used in both ter, ¼ cup fresh mint leaves, and sweet and savory reci2 tsp. honey to a cup of boiling pes. Orange blossom water for a traditional Lebanese water is traditionally white coffee. made by distilling Seville orange blossoms Soften 1 pint of vanilla or dairy-free that grow along the ice cream. Stir in 2 Tbs. orange Mediterranean. Rose blossom water and ⅓ cup toasted water, also common pistachios. Refreeze until firm. in Middle Eastern cuiMix 2 tsp. orange blossom sine, is similar. If you water, ¼ tsp. cardamom, and can’t find either, make 1 Tbs. honey into ½ cup soft goat a simple DIY version: cheese. Stir well, stuff into 16 add 6–8 drops of pure pitted Medjool dates, and sprinkle essential oil of sweet with chopped walnuts. orange or rose otto to Add 1 tsp. sugar and 1 tsp. orange 4 ounces of distilled flower water or rose water to 1 cup water. Shake well and chilled heavy whipping cream. store in the refrigeraBeat with an electric mixer until tor in a small glass jar. peaks form and use as a topping Because it’s so infor fresh blackberries. tense, use orange blossom water carefully, or Combine 2 cups cooked basmati your recipe will taste rice with ½ tsp. turmeric, 1 tsp. perfume-y and annoycinnamon, 2 Tbs. butter or cocoing, not intriguing. And nut oil, 3 Tbs. orange blossom try these five ways water, and ¼ cup each of toasted with flower waters: slivered almonds, pistachios, dried cranberries, and golden raisins.

special vitamin e protects against stroke A patented formulation of tocotrienols, a combination of nutrients in the vitamin E family that is naturally present in palm oil and other foods, can protect the brain, according to a study published in the American Heart Association journal Stroke. Researchers used MRI scans to measure levels of white matter lesions in the brain, which are believed to increase risk for stroke and other neurological conditions, in a group of 121 people age 35 and older. Supplementing with 200 mg, twice daily, of the tocotrienols (Tocomin SupraBio) for two years stopped progression of the lesions, which increased among those taking a placebo. Tocomin SupraBio is an ingredient in a variety of supplements.

SLEEP BETTER with Tart Cherry Juice Drinking Montmorency tart cherry juice can help people with insomnia sleep better and longer, according to a study at Louisiana State University. In the study, people with an average age of 68 drank an 8-ounce glass of the juice in the morning, and another in the evening. In an earlier study, people in their 20s who drank 1 ounce of the juice diluted with 2 ounces of water, morning and evening, experienced similar benefits. Montmorency tart cherries are a natural source of melatonin and boost tryptophan, two substances that promote healthy sleep.

July 2014

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5/29/14 9:29 AM

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supplement advisor

beyond yogurt

HE BASICS: Probiotics are living microorganisms that confer multiple health beneﬁts. Prebiotics are any nutrient that feeds these microorganisms—in other words, prebiotics are food for probiotics.

By Mitch Sirgent

Why a daily probiotic supplement is vital to healthy digestion, immunity, and more

alarming increase in cases of C. diﬃcile in hospitals. You can also get C. diﬃcile after taking antibiotics.

published clinical studies indicate a higher-quality product with proven eﬃcacy. Follow label instructions for dosage guidelines.

GLEANINGS: Studies have shown that L. Acidophilus CL1285 can neutralize pathogenic bacteria (including E. coli, ALIAS: There are many different salmonella, listeria, and MRSA), improve strains of probiotics, including Lactobasymptoms associated with irritable cillus acidophilus (L. acidophilus) and bowel syndrome, and help prevent Bifidobacterium bifidum (B. bifidum). antibiotic associated diarrhea (AAD). It has also been shown to resist stomach HOW PROBIOTICS WORK: Probiotics acid and to protect intestinal cells from help maintain the body’s intestinal flora bacterial toxins. balance by controlling the growth of L. Acidophilus CL1285 is one of the bad bacteria. only probiotics in which studies have been done on the HEALTH actual finished Research has confirmed that BENEFITS: antibiotics can severely disrupt supplement product— Digestion & not just the strain of bacterial balance. Be sure to Immunity. Probiotics bacteria. Many experts take a probiotic supplement are essential for agree that this is key in daily before, during, and after determining effectiveoverall digestive antibiotic use. health. They also ness because when you play a key role in change the bacteria’s keeping your immune system strong. environment by adding it to a supplement formula, it may also change its behavior Autism. Increasingly, scientists are seeing and productivity. a powerful link between bacteria and autistic tendencies in children. Autistic children appear to have an unhealthy balance of good-to-bad bacteria. Inflammation. Some research has shown a link between probiotic supplements and the reduction of chronic, low-grade inflammation. For example, a small pilot study using L. acidophilus CL1285 and L. casei LBC80R demonstrated benefits for patients with active eczema. Bacterial Infections. Certain probiotic strains have been shown in studies to help prevent C. difficile infections (an antibiotic-resistant “superbug” that can cause diarrhea and mild abdominal cramping and tenderness). A recent report from the Centers for Disease Control and Prevention showed an 8

HEADS UP: Yogurt cultures are very different from probiotic cultures. Probiotic bacteria can sometimes be added to yogurt, but the strains are often not specified. Also, the number of live bacteria in yogurt isn’t guaranteed for the shelf life of the product. Every probiotic-fortified food and probiotic supplement formulation is different. Ultimately, it’s important to follow the science and look for products supported by published clinical studies. WHAT SHOULD YOU TAKE: Look for high bacterial content or colony forming units (CFUs)—at least 5 billion CFUs or more—and check for guaranteed potency and expiration dates. Also, products with

Paragon Plus Dophilus-8 This 8-strain probiotic blend also includes prebiotic FOS for maximum benefits. It is shelf stable until opened.

Jarrow Ultra Jarro-Dophilus This dairy-free refrigerated probiotic contains 10 beneficial probiotic strains, including clinically documented strains.

Rainbow Light Probiolicious Probiotic Gummies These tasty berry gummies, perfect for adults and children over 4 years old, contain a clinically researched probiotic + prebiotic fibers.

July 2014

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5/29/14 9:31 AM

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

So, c’mon life, bring it on. We’re ready for you.

Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998

for a FREE SAMPLE and a store near you. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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herbal advisor

heal your bladder with botanicals Cranberry, red raspberry leaf, and other herbs are powerful medicine against bladder and urinary tract problems

burning sensation, frequent urges to go, or embarrassing leaks are types of urinary tract problems that can be occasional, frequent, or chronic. “Herbs can substantially improve the condition,” says Guido Masé, herbalist, educator, and author of The Wild Medicine Solution, “especially if it’s chronic or happens ﬁve or six times a year.”

Infection or Inflammation? Frequent urges to go, burning, or irritation, may mean bacterial infection (also called a urinary tract infection or UTI) or inﬂammation in the bladder or urethra. How do you tell the diﬀerence? “Bacterial infections tend to come on quickly, with a vengeance,

and get worse during the course of the day,” says Masé. Inflammation is less sudden, gentler, and fluctuates in intensity. For bacterial infection, cranberry doesn’t kill bacteria, but stops it from sticking to the walls of the urinary tract. Masé recommends 1,000–1,500 mg of cranberry in capsules, 2–3 times daily with plenty of water. You can also drink unsweetened cranberry juice, which is safe during pregnancy. If you’re not pregnant, you can also take an uva ursi extract to help kill bacteria. Start with an initial dose of 1 tsp. mixed in 8 oz. of water, and follow with 1–2 droppers mixed with 8 oz. of water every 1–2 hours. If you’re pregnant, substitute an echinacea extract to knock out the bacteria. Mix 1 tsp. in water or tea for an initial dose, and follow with 1 dropper mixed in water or tea every couple of hours. And drink plenty of fluids. To calm inflammation, brew the following mixture of whole herbs in 1 quart of hot water for 15 minutes: 2 heaping Tbs. each of goldenrod, meadowsweet, and marshmallow root. Strain and drink throughout the day. This herbal tea also soothes the symptoms of a bacterial infection, but it doesn’t treat the bacteria.

July 2014

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By Vera Tweed

See a doctor immediately if you experience fever or pain in your back or side (between the rib cage and hips), as this could indicate a kidney infection, which requires immediate treatment with antibiotics.

Incontinence We generally think of incontinence as an inability to control the bladder, but it can also mean frequent urges to go to the bathroom. These, says Masé, are some possible causes and herbal remedies: LAX MUSCLES—Sphincter muscles can become lax from pregnancy or age. Herbs with astringent qualities can help restore muscular tone. Masé recommends either of these herbs in extracts or capsules, rather than teas, to avoid taking in too much ﬂuid: Red Raspberry Leaf: This herb is safe enough to use

during pregnancy. It is traditionally used as a tonic during pregnancy, especially in the third trimester to help decrease postpartum hemorrhaging and vaginal tissue stretching. It can also be used by women as a remedy for incontinence. Lady’s Mantle: Another tonic for incontinence and vaginal bleeding, this one is traditionally used after childbirth, but not during pregnancy. Masé recommends it for older women experiencing incontinence.

STRESS AND URGE INCONTINENCE—Stress incontinence is triggered by movements such as coughing or sneezing. It is best addressed by working with a physical therapist who specializes in pelvic ﬂoor rehabilitation. Urge incontinence is due to a contraction of bladder muscles. Take cramp bark to relax bladder muscles.

SMALL BERRY = BIG BENEFITS The cranberry has long been typecast in the role of UTI remedy, but this jewel-hued fruit offers health advantages that go well beyond bladder support. HEALTHIER GUMS. In the same way that cranberry deters bacteria from adhering to the bladder wall, it can also prevent bacteria from sticking to gums, thereby reducing periodontal disease risk. Look for it in natural toothpaste and mouthwash products (such as Vitacare Multicare Mouthwash in Cool Mint Freshness + Key Lime Extract) STRONGER HEART. Cranberries are an excellent source of vitamin C and anthocyanins, antioxidant and anti-inflammatory compounds that protect the heart. Eating the whole berries, as opposed to consuming cranberry juice or extract, may offer greater heart-health benefits, according to research. REDUCED CANCER RISK. Several studies have shown that cranberries possess cancer-preventive mechanisms, particularly in the areas of breast, colon, lung, and prostate cancers. BETTER DIGESTION. There is some research suggesting that cranberries can help prevent ulcers; the berries appear to work by keeping bacteria from attaching to the stomach lining. Other studies demonstrate that cranberries help establish the optimal balance of bacteria in the gut.

Solaray Uva Ursi is a whole-herb capsule that provides nutritive support for a healthy urinary tract.

How to Use Incontinence Remedies Red Raspberry Leaf (to tone lax sphincter muscles): Take 1 tsp. liquid extract twice daily, or 1,500 mg in capsules, twice daily. (Safe during pregnancy.) Lady’s Mantle (to tone lax sphincter muscles): Take 1 tsp. liquid extract twice daily, or 1,500 mg in capsules, twice daily. (Do not take during pregnancy.) Cramp Bark (to calm stress-induced incontinence): Take ½ tsp. of an extract, 3–4 times daily, or try it in capsules, 500 mg, 3–4 times daily. The extract works faster than capsules.

Nature’s Answer Raspberry Leaf extract is holistically balanced, produced with a process that preserves the active constituents of the plant in the same ratio found in nature.

Paragon Plus IntegriHerb Cranberry capsules offer a more concentrated and convenient way to get the benefits of drinking large amounts of cranberry juice.

The Healthy Edge

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5/29/14 9:32 AM

healing edge

By Vera Tweed

the eyes have it

utrition for our eyes is essential throughout our lives, says optometrist Jeff rey Anshel, OD, president of the Ocular Nutrition Society and author of Smart Medicine for Your Eyes. In particular, he says, “Lutein and zeaxanthin are essential phytonutrients for the maintenance of eye health.” Both lutein and zeaxanthin are found in various parts of our bodies, but they are most concentrated in the eye, especially in the retina, through which light is filtered. They form what Anshel describes as “a yellow-orange pigment in the center of the eye, at the heart of vision, to support contrast sensitivity and vision in dim light.” A study published in the American Journal of Nutrition compared the role of these pigments to internal sunglasses. By acting as a light filter, they prevent damage to the inner parts of the eye by harmful forms of light. Other research has found that people suffering from age-related macular degeneration (AMD) have lower levels of these pigments. Lutein and zeaxanthin are also strong antioxidants. Breast milk naturally contains lutein to give babies a jump-start on healthy vision, but once they’re weaned, they may not get enough through their diets. At any time of life, if supplies fall short, vision suffers. And since our eyes are increasingly challenged by glare-inducing electronic gadgets, nutritional support is even more essential.

Vision Research Highlights Studies show that higher blood levels of lutein and zeaxanthin correspond with dense pigment in the retina, which improves vision at any age. Among older people, numerous studies have found that lutein and zeaxanthin reduce progression of age-related eye diseases. The largest one, The Age-Related Eye 12

Protect your sight with lutein and zeaxanthin— nature’s top two nutrients for vision health

Disease Study (AREDS), tracked more than 4,000 people aged 50–85, and was funded by the National Institutes of Health. It found that lutein and zeaxanthin, in combination with other nutrients, lowered risk for advanced age-related macular degeneration (AMD), a leading cause of blindness, by 25 percent. The AREDS study also found that when very low levels of lutein and zeaxanthin were corrected with supplements among people with cataracts, their need for cataract surgery was reduced by 32-percent.

Supplement Options Lutein and zeaxanthin are found in a variety of supplements. The two nutrients are also available in a proprietary form known as Lutemax 2020. It contains a 5:1 ratio of lutein to zeaxanthin, which is the ratio found in human blood. “Lutemax 2020 should be taken by people of all ages,” says Anshel. Studies show, he says, that beneﬁcial amounts of lutein range from 6–20 mg, and it’s recommended that zeaxanthin be one-ﬁfth of the lutein dosage. Lutemax 2020 is found as an ingredient in various brands of supplements for eye health.

enough through your diet to support healthy vision. The amount of lutein in a cup of cooked vegetables, for example, ranges from about 44 mg in kale to 26 mg in spinach and 3 mg in broccoli.

Viva Vitamins Eye Tabs offer comprehensive nutritional support for the eyes with a full spectrum of antioxidant nutrients, including lutein and other carotenes.

Akin’s and Chamberlin’s Opti-Eyes supports eye health with Lutemax 2020 lutein plus bilberry and blueberry concentrates.

Solaray Vizion is a special herb-based formula for the eyes with guaranteed potency bilberry and lutein.

Dietary Sources Egg yolks and leafy greens, especially kale and spinach, are some of the best food sources of lutein and zeaxanthin. But you won’t ﬁnd it easy to get

July 2014

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5/29/14 9:38 AM

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expert’s corner

By Emily A. Kane, ND, LAc

clearing congestion Causes—and cures—of excess throat mucus

I have chronic mucus in the back of my throat, which I constantly need to clear by coughing. It drives me (and my family) crazy! —Carol I., Denver, CO

Irritants constantly come into contact with our nasal passages, mouth, throat, and eyes. These structures contain membranes that secrete mucus— an important vector for ridding our systems of unwanted substances. While it can be annoying, mucus can tell us a lot about our health. Thick mucus that’s green or yellow, for instance, likely contains spent white blood cells, which can be a sign of bacterial infection. On the other hand, if your mucus is mostly whitish, clear, and a bit frothy, it’s most likely a reaction to an irritant. So it’s essential to track down and eliminate as many irritants as possible.

Up in the Air That’s easier said than done, as airborne irritants are pretty tough to avoid. But it’s these types of irritants that create chronic sinusitis, which can produce a “post-nasal drip” down the back of the throat. Your best bet may be to install a good HEPA (high efficiency particulate air) filter in your bedroom and office. These inexpensive and effective air filtration devices can make a big difference in reducing the burden on your mucous membranes. A Neti pot is another good preventive treatment. Wash out your nose, just as you would brush your teeth, daily. You can also repaint the walls of your home with anti-fungal paint and swab down the windowsills of damper rooms with volatile oils. And don’t overlook the fact that you spend 6–8 hours a day sleeping, because 14

your bedding can also contribute to chronic congestion. Change your pillowcases weekly, wash them in hot water, and replace your pillow twice a year.

Food for Thought Airborne irritants aren’t the only potential source of your problem. Food irritants can also cause mucus buildup in the throat. If you think this might your problem, try eliminating the most likely suspects from your diet. Dairy products are notorious phlegm-producers, especially if your blood type is A. If your blood type is O, try cutting out grains. And if you’re a B, your nemesis may be corn, chicken, or soy. You might also consider ﬁnding a naturopathic physician who can administer a blood test that checks for antibodies to food. Ideally, food shouldn’t engender an immune response, but almost everyone has problems digesting a few foods. The best idea is to ﬁgure out which foods you shouldn’t eat, and stop eating them.

Reflux Action It’s also possible, though less likely, that you have an atypical form of gastroesophageal reﬂux disease (GERD). This happens when stomach contents come swishing back up the throat and cause irritation in the esophagus, throat, or mouth. This usually causes “heartburn,” although this isn’t the case in people whose systems don’t produce enough stomach acid.

The solution is to repair the valve at the bottom of the esophagus, known as the lower esophageal sphincter (LES). Three known irritants to the LES are coffee, chocolate, and strong mints. Avoid these for 12 weeks if you suspect you have GERD. Additionally, drink ¼ cup aloe vera juice 2–3 times daily before meals. And consider taking 200–300 mg of deglycerinated licorice root with meals for several months to help heal the sphincter. Please note that most reflux isn’t due to “excess” stomach acid, but rather some degree of hiatal hernia. The “hiatus” is another word for the diaphragm, a muscle at the base of the ribcage. The LES sits just below the diaphragm, and can get stuck open if it is pushed up into a hole in the diaphragm, which leads to reflux. Hiatal hernias occur when part of the stomach protrudes through an opening in the diaphragm. They have a variety of causes, including slouching on the couch and excess belly fat. Surgery is sometimes required to repair them, but heel thunks are less invasive, often effective treatment that can make the stomach drop away from the diaphragm and help tighten the hole around the esophagus so the stomach can’t push through. See www.dremilykane. com for more information.

July 2014

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5/29/14 9:40 AM

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4/29/14 10:40 AM

The Power of Red

BY SALLY KARLOVITZ, CN

WHEN YOU THINK OF RED, what comes to mind? Love? Anger? No color is more emotionally intense than red. Studies on color have shown that when people see the color red, their blood pressure elevates and their breathing becomes more rapid. In foods found in their natural state, the color red can also have a powerful physical effect on us because fruit and vegetable colors come from the presence of antioxidants. Antioxidants have the crucial job in our body of protecting our cells. One goal nutritionally is to get a broad spectrum of antioxidants, and one of the best ways to do that is to eat a broad spectrum of colors of fresh foods. The focus of this article is red foods and how they can enhance our health. Here are some red superfoods that you may want to include in your diet: Cranberry—These small red berries, from the blueberry family, contain powerful compounds that have been shown to help keep bacteria from adhering to the bladder wall, thus supporting healthy urinary tract function. Cranberries are rich in vitamin C, antioxidants, and flavonoids, and these compounds all play a role in heart health. Recent studies have shown that cranberry juice concentrate may help protect against heart disease, improving good HDL cholesterol levels and reducing blood pressure. Mangosteen—Mangosteen is called the “Queen of Fruits” and is categorized now as a superfruit for its high antioxidant content. It has been highly prized for its health benefits for centuries. Mangosteen has been found to help maintain good intestinal health, support immunity, support cartilage and joint function, and may have benefits for respiratory health. Mangosteen is frequently found in juice form. Tomato—Tomatoes are naturally rich in the antioxidant carotene lycopene, which gives them their bright red color. Studies have found that increased levels of lycopene may decrease risk of certain cancers, especially prostate cancer. Studies have also shown that lycopene benefits heart health.

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July 2014

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5/29/14 9:56 AM

Keys to Unlocking More Energy

BY MARY ANN O’DELL, MS, RD

IF YOU SEEM TO FEEL TIRED ALL THE TIME, you are not alone. As a society we are overtired, overworked, and overstressed, making us a very worn-out group of people! Fatigue can be caused by anything from stress, pollution, and poor diet to hypoglycemia, anemia, or low adrenal or thyroid function. Here are some keys to combat fatigue and boost your energy levels naturally: Get Some Sleep. Sleep is harder to come by during troubled times, but sleep is absolutely essential for the body to recover and restore itself. If sleep does not come easy, try a natural approach such as an herbal sleep remedy containing valerian. Exercise to Energize. Exercise is a key part of a life full of energy. Exercise improves your heart function and circulation, and just helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. Nourish with Nutrients. In addition to a fruit- and vegetable-rich diet, add a high potency multivitamin to ensure that your body is getting the nutrients it needs each day. Add B vitamins, which are essential for energy production and adrenal support within the body. B complex vitamins, as well as vitamin C, are depleted when the body is under stress, and need to be replenished on a daily basis. B12 in particular plays an important role in energy production, and is often depleted by medications and poor digestion. B12 deficiency is on the rise, resulting in increased fatigue and even mental confusion, so consider adding B12 to your daily regimen. Adapt with Adaptogens. Adaptogens have a balancing effect on the body, helping to normalize the stress response and boost adrenal function and endurance. Panax ginseng and eleuthero are two well-known and effective adaptogenic herbs. With these positive changes, you can help boost your body’s energy production, helping you to have more energy and endurance.

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The Healthy Edge

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5/30/14 10:48 AM

the secrets of

HEALTHY

FATS

A complete guide to good-for-you fats and why they are essential for whole-body health and beauty

s a culture, we’ve been conditioned to believe that low-fat foods are healthy. “This is not predicated on any science,” says David Perlmutter, MD, author of the New York Times bestseller, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar—Your Brain’s Silent Killers. In low-fat processed foods, he points out, the fat has been replaced with carbohydrates, which increases our carbohydrate intake beyond our needs and causes blood-sugar spikes.

PHOTOGRAPHY BY PORNCHAI MITTONGTARE

By Vera Tweed

July 2014

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5/29/14 10:14 AM

This leads to a condition known as metabolic syndrome, which provokes belly fat, diabetes, and heart disease. Eating fat that is naturally present in foods is a critical part of the solution. For example, conventional wisdom says that egg whites are healthier than whole eggs, but this isn’t true. Scientists at the University of Connecticut, Storrs, compared the eﬀects of whole eggs and a yolk-free egg substitute in a group of 40 men and women. For 12 weeks, they all followed a diet containing no more than 30 percent of daily calories from carbohydrates (less than the American average), but half of them ate 3 eggs for breakfast while the others ate egg substitute. At the end of the trial, those who ate whole eggs had lower levels of inﬂammatory cholesterol and better function of blood sugar and insulin. “The diet that humans have eaten for 2.5 million years is best,” says Perlmutter. Such a diet includes 6–8 oz. daily of protein from grass-fed, organically raised animals, plus an optimal balance of fats and plenty of above-ground vegetables, which are lower in starch than root vegetables.

Inflammatory meats: Commercial animal feed is made mostly from corn, rather than the grasses animals eat in their natural habitats, and this alters the fat composition of meat. Rather than containing a healthy balance of essential fats, conventionally raised meat contains an inflated level of omega-6s. Solution: Try to eat only grass-fed meats. Inflammatory fish: On conventional fish farms, salmon—the richest source of omega-3 fats—are fed corn, which raises their levels of inflammatory omega-6 fats. And high-heat cooking destroys omega-3 fats. Solution: Eat wild salmon and other fish that are high in omega-3 fats. And cook your fi sh on low heat— preferably by poaching or steaming. Inflammatory carbohydrates: Too many grains and too much sugar raise levels of chronic inflammation, increasing our need for anti-inflammatory omega-3 fats, which are already lacking in our diets. Solution: Replace grains and sugar in your diet with non-starchy, above-ground vegetables; occasional fruit, such as apples or berries; and healthy plant sources of omega-3s, such as chia or flax seeds.

Different Types of Omega-3 “Increasing your omega-3 intake is probably the simplest thing you can do to improve your health,” says Tom Gilhooly, MD, founder of The Centre for Nutritional Studies in Glasgow, Scotland. “Omega-3 fats have been the subject of more than 20,000 research papers,” he says. Benefits include a reduced risk of premature labor, less incidence of depression and ADHD, fewer PMS symptoms, and relief from inflammatory diseases. Taking fi sh or krill oil supplements is a simple way to boost your healthy fat intake. Both contain key omega-3s: EPA (eicosapentaenoic acid) and DHA (docosapentaenoic acid). Vegan sources, made with algae, are also available. Another form of omega-3 is found in plants: ALA (alpha-linolenic acid). Our bodies convert ALA to EPA and then DHA, but the degree of conversion varies. Lack of magnesium and zinc, and too many omega-6s, can inhibit the process. Perlmutter recommends getting ALA from foods such as flax seed, avocados, and walnuts, and taking 800–1,000 mg of DHA from supplements. Our bodies should convert enough ALA to EPA, he

The Essential Fat Balance The body needs a balance of two types of essential fats: anti-inflammatory omega-3s and pro-inflammatory omega-6s. In the days of cavemen, it’s estimated that the ratio of omega-6s to omega-3s was 2:1 or 1:1. In the modern American diet, that ratio is more like 20:1, which is highly pro-inflammatory and leads to diabetes, arthritis, heart disease, cancer, and weight gain. Several culprits contribute to this imbalance:

Breakfast Smoothie Tip Smoothies with protein powder can make a healthy breakfast, but generally lack fat. To get your omega-3s, add chia seeds, flax seeds, or flax seed oil. Or, add flavored fish or flax oil that has a smoothie-like consistency.

Inflammatory oils: Vegetable oils, such as corn oil, are erroneously considered healthy options for cooking, and are abundant in processed and fast foods. Unfortunately, they’re loaded with pro-inflammatory omega-6 fats. Solution: Avoid processed and fast foods. Cook with healthy oils that withstand high heat, such as coconut, red palm, and rice bran oils. To dress salads, use extra virgin olive oil or flax seed oil. Add these after cooking, to preserve their beneficial fats. The Healthy Edge

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5/29/14 10:15 AM

the secrets of HEALTHY

FATS, cont.

Coconut Oil Offers Hope for Alzheimer’s

says, but will likely to fall short on DHA, which is key for brain function.

Coconut oil contains a special type of fat, medium chain triglycerides (MCTs), which provides a special type of brain fuel that may help people with Alzheimer’s and other neurological diseases. According to preliminary research and anecdotal evidence from more than 200 people, up to 85 percent of patients experience a noticeable reduction of symptoms.

Sources of Healthy Fats A combination of supplements, oils, and seeds can restore the balance of fats in your diet. Many of these ingredients are found in nutritional powders, bars, and other food products.

SUPPLEMENTS can help correct a shortfall of omega-3s. Fish oil or a combination of EPA and DHA from algae or krill: Get 1–3 grams of a combination of EPA and DHA daily—quantities are listed on labels. ALA: 1–2 grams daily. (One ounce of walnuts contains about 2.5 grams.) Flax seed oil contains the most available concentrated source of ALA Omega-6 oils: Borage seed, evening primrose, and black currant oils contain a particular type of omega-6 fat, gamma linolenic acid (GLA), that helps keep fats balanced and is anti-inﬂammatory.

COOKING OILS. These healthy fats can withstand high heat. They contain antioxidants and support metabolism. Substitute them for vegetable oils or butter in recipes. Red palm oil: High in vitamin E and carotenoids, it’s also called palm fruit oil. It’s an ingredient in the cholesterollowering spread Smart Balance.

North American Herb & Spice CocaPalm Virgin Coconut & Red Palm Oil, naturally high in vitamin E and beta-carotene, is great for sautéing vegetables and cooking eggs.

The most definitive study yet is being launched at the University of South Florida in Tampa by David Morgan, PhD, a researcher who has studied Alzheimer’s disease for 25 years. When Alzheimer’s patients take coconut oil, he says, it appears that “healthy parts of the brain work better.” A therapeutic amount is 2 tablespoons daily of organic coconut oil or 20 grams of MCT oil, available in supplements.

Coconut oil: Rich in a type of healthy saturated fat (see above), coconut oil also kills harmful bacteria in the gut. Rice bran oil: Lighter than olive oil or butter, it helps burn sugar and reduce absorption of cholesterol from food. Omega 3-6-9 blends: Provide a combination of beneﬁcial fats.

SEEDS, such as chia and ﬂax, are rich in omega-3 fats. Hemp seeds, also called hemp nuts, contain a combination of omega-3s and other healthy fats. SPECIALTY OILS are best used for dips and dressings, as they lose much of their

Life Flo Power of Krill with Vitamin D3 is a supercharged omega-3 supplement providing EPA and DHA plus vitamin D3, omega-6 fatty acids, and astaxanthin antioxidant.

nutritional benefit in high temperatures, unlike cooking oils. Sacha inchi oil: Oil from this Peruvian plant is rich in omega-3 and omega-6 fats. It may reduce inflammation and help reduce belly fat. Sea buckthorn oil: Rich in healthy omega-7 fats, it fights viruses, reduces inflammation, and helps lubricate mucous membranes. Extra virgin olive oil: High in healthy omega-9 fats, olive oil is rich in antioxidants and enhances heart health. Drizzle it on food after cooking, or use it as a base for salad dressings.

Spectrum Essentials Chia Twister in Creamy Tropical Coconut mixes omega-3-rich chia and flax seed oils with luscious natural coconut flavor for a unique, creamy omega blend.

i-Health Ovega-3 is a heart healthy vegetarian alternative to fish oil derived from a sustainable algae source so there’s no fishy aftertaste.

July 2014

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5/30/14 10:49 AM

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4/29/14 10:41 AM

BY JACK CHALLEM

MOOD FOODS Your brain depends on neuronutrients to run smoothly. Here’s what you need to know

IF YOU COULD PEEK INSIDE YOUR BRAIN, you’d ﬁnd trillions of cells and a biological

computer far more complex than anything ever made by Apple, Intel, or Microsoft. It grows, learns from experience, and adapts to new information. To accomplish all this, the brain needs a variety of nutrients, which form the foundation of its biochemistry. With an ample supply of these neuronutrients, the brain works normally, enhancing cognition and supporting healthy moods. Fill it with junk foods—or ignore nutritional deficiencies and imbalances—and the brain sputters and misfires, affecting our mood. Decades ago, Nobel laureate Linus Pauling, PhD, observed that the brain was highly sensitive to nutritional deficiencies or imbalances. When your blood sugar crashes, for instance, your mood usually does too, leaving you impatient and irritable.

Think Supplements If you’re on a low-fat diet, you could be starving your brain’s gray matter. That’s because 60 percent of the brain consists of fat. Specific dietary fats are crucial for the developing brains of infants, and they help thinking and memory throughout life. These nutrients also play key roles in regulating neurotransmitters, chemicals that influence mood. Omega-3s. People need the two principal omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), for normal development of the brain, eyes, and nervous system. Abundant in fish oils, EPA and DHA are incorporated into the walls of brain cells, where they turn on genes involved in neurotransmitter activity and promote connections between brain cells. Research has found that EPA and DHA benefit a range of mood problems, including depression, impulsiveness, and hostility. Studies also support the benefits of omega-3s in reducing anxiety and symptoms of bipolar disorder. Try: 1–3 grams of omega-3s from fish oil daily. Vegetarians can opt for algae-sourced EPA and DHA supplements. Phospholipids. The two principal dietary phospholipids are phosphatidylserine and phosphatidylcholine. Both get incorporated into the fatty membranes of brain cells, where they enhance cell-to-cell communication. They can also improve memory and mood, and some research suggests that they can slow the progression of Alzheimer’s disease. A study in the American Journal of Clinical Nutrition found that a combination of EPA, DHA, and phosphatidylserine helped improve the attention spans of hyperactive children. And more recent research suggests that phosphatidylcholine might even help protect against schizophrenia. Try: Both phosphatidylserine and phosphatidylcholine are available as dietary supplements. You can also try lecithin granules, which are rich in these nutrients. Follow label directions for use.

July 2014

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5/29/14 10:16 AM

B-Complex Vitamins. These key vitamins play diverse supportive roles in mood and brain energy levels. Vitamins B 6, B12 , and folic acid are needed to make neurotransmitters. Vitamins B1, B2 , and B3, are involved in “bioenergetics,” the process that energizes cells. Supplements can often take the edge off anxiety and lift depressed moods. The B complex vitamins have long been recognized as anti-stress nutrients—which is important because stress negatively affects moods. Try: A high-potency B-complex supplement.

Common Mood and Cognitive Problems Mood Swings. Some people can be pleasant one moment, then dark and brooding the next. These mercurial folks can be difficult to deal with because of their unpredictability. Mood swings often track with blood sugar levels, and low blood sugar triggers feelings of hunger, impatience, and irritability. Try: A diet high in quality protein and low in starchy, sugary foods often stabilizes moods. High-carbohydrate and high-sugar diets deplete vitamin B1, so extra amounts combined with a quality B-complex supplement can help, while chromium and biotin supplements can improve blood sugar levels. Irritability and Anger. Some people go through life with a chip on their shoulders and often direct their anger at people and situations unrelated to the actual cause of their emotional turmoil. Blood-sugar fluctuations, toxic metal exposure, and nutritional deficiencies can set the stage for anger and aggressiveness. Researchers at the Pfeiffer

Akin’s and Chamberlin’s Tea Pure L-Theanine is gluten free and supplies 200 mg pure L-theanine derived from green tea leaves.

Treatment Center in Warrenville, Ill., found that the majority of patients with intense angry outbursts had abnormally high copper and low zinc levels. Try: Adopt a high-protein, low-carb, low-sugar diet. Then, at least two types of supplements can help. One is a high-potency B-complex (or high-potency multivitamin). The other is omega-3 fish oil. A little extra zinc can be beneficial as well. Depression. Depression will affect 20 million Americans at some point during their lives. Sometimes it has an obvious cause, such as grief, which can lead to profound long-term changes in brain chemistry. Other times depression has no obvious cause, which suggests a problem with brain chemistry and neuronutrients. Taking a high-potency B-complex supplement can often brighten moods. In addition, the herb St. John’s wort (Hypericum perforatum) works as well as the leading prescription antidepressant medications. St. John’s wort by itself may cause sensitivity to sunlight in fair individuals and may also interact with some medications. An analysis by the respected Cochrane Collaboration concluded that the herb also helped in cases of major depression (the most severe type), which is difficult to treat conventionally. Try: For the Bs, opt for a high-potency B-complex supplement. For St. John’s wort, take 300 mg daily of a standardized extract three times daily (900 mg total), but double the amount for major (severe) depression. Vitamin D might also be helpful, especially for the wintertime blues.

Jarrow Formulas NAC Sustain supplies 600 mg of N-AcetylL-Cysteine in a bi-layer tablet for quick + sustained release action.

Anxiety and Tension. Stress generates anxiety and tension. Consuming large amounts of caffeine in coffee, energy drinks, and soft drinks can amplify those feelings. Caffeine increases the body’s production of adrenaline and other stimulating neurotransmitters. Try: The B-complex vitamins can often reduce feelings of anxiety; they have been considered anti-stress vitamins since the 1940s. The omega-3 fish oils and L-theanine are helpful as well. Memory Problems. Although occasional forgetfulness isn’t a risk factor for Alzheimer’s disease, it can be worrisome. At the very least, it may interfere with our performance at school or work and undermine our self-confidence. Trying to stay focused on specific tasks can help reduce the effect of distractions. Try: Docosahexaenoic acid (DHA), one of the key omega-3 fats, can sharpen memory. Ginkgo biloba, coenzyme Q10 (CoQ10), and acetyl-L-carnitine supplements might also help memory. Finally, just about everyone would like a few extra brain cells. Neurogenesis is the process of creating new brain cells, and it depends on a variety of nutrients, including—but not limited to—vitamins A, C, E, and folic acid. Scientists used to believe that we stopped making new brain cells after reaching adulthood. But recent research indicates that we can maintain neurogenesis well into our later years. Along with proper nutrition, it helps to engage in brain stimulating exercises, such as reading, pursuing creative activities, and enjoying the arts.

Natural Factors RxOmega-3 Factors boasts a pharmaceutical-grade, purified fish oil. Just one softgel provides 400 mg of omega-3 EPA and 200 mg of DHA.

Redd Remedies In-Joy has been carefully formulated to support healthy mood regulation with herbs and nutrients such as holy basil, 5-HTP, and L-Tyrosine.

The Healthy Edge

Radiant Summer Hair & Skin OUTDOOR ACTIVITY can be exhilarating and healthy, but the hot summer sun can wreak havoc on your hair and skin. Dry hair and patchy skin tone can leave you looking less than your best. Fortunately there are several steps you can take to maintain and improve your healthy summer glow.

BY SALLY KARLOVITZ, CN

Essentials for optimal beauty include lots of pure water and a diet rich in antioxidants from fresh fruits and vegetables. Go organic as much as possible to avoid chemicals in your foods. Antioxidants are your fist line of defense against sun damage. Applying natural sunscreen and consuming plenty of antioxidants help prevent skin damage by guarding cells from oxidative damage. Water is critical to maintain hydration. Heading out to the lake or beach? Fill your cooler with colorful antioxidant rich fruits and vegetables, alkaline water, and refreshing iced green tea. To fill in the gaps where the diet may be lacking, try a supplement for hair or skin. Key ingredients to consider include: Astaxanthin—This carotenoid may help reduce damage caused by ultraviolet radiation from the sun, acting almost like an internal sunscreen. It also helps fight the inflammation that comes with sunburn. Biotin—Needed by the body to properly metabolize carbohydrates, fats, and amino acids, this B-vitamin also supports healthy hair growth.

Essential fatty acids (EFA)—These good fats help keep the body hydrated, and may help reduce inflammation in certain skin conditions. Although we get EFAs from foods like salmon, nuts, and seeds, we rarely get enough for optimal health. Consider taking a supplement that gives a spectrum of EFAs, usually labeled as Omega 3-6-9.

SPF 30 Natural ural Sunscreen Broad-spectrum protection without any harsh chemicals. With nourishing ingredients, like cocoa & shea butters, to keep skin hydrated. Vegan & gluten free.

Cysteine—This amino acid is a key component of keratin, the main structural compound in hair, skin, and nails.

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July 2014

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5/29/14 10:21 AM

Adrenal Boost: Support for Stress

BY MARY ANN O’DELL, MS, RD

NOT A DAY GOES BY THAT STRESS DOES not affect our lives. Stress in all forms, along with overuse of stimulants such as caffeine, can overwork the adrenal glands, two small glands that we absolutely need in order to help our bodies deal with stress. Our adrenal glands react to stress by releasing cortisol, also known as the stress hormone, into our bloodstream. Cortisol is important because it helps regulate blood pressure, cardiovascular functions, and metabolism. However, too much cortisol, released when the body and adrenal glands are constantly under stress, has been linked to excessive weight gain. The adrenal glands are also responsible for producing adrenaline, estrogen, and testosterone, as well as for signaling the pancreas to regulate blood sugar levels. With the essential functions of these glands, it is important to fight adrenal exhaustion and support them nutritionally. Certain nutrients and herbs are known to support adrenal function. B vitamins are known antistress nutrients that support the adrenal glands. In particular, pantothenic acid is required to make adrenal hormones. Vitamin C is naturally found in the adrenal glands, so a deficiency of vitamin C can weaken their function. Vitamin C supports the immune system, nourishes the adrenal glands, and manufactures nerve-transmitting substances. Rhodiola, eleuthero, and ashwagandha are important adaptogen herbs, meaning they help the body “adapt” and better handle stress, and they improve energy levels. Along with stress reduction, these nutrients and herbs provide a system to replenish and support the health of the adrenal glands, helping you keep your health and energy level at an optimum level.

Adrenal Advance™ Stress response formula.* With vitamin C, pantothenic acid, rhodiola, eleuthero, & more. No caffeine or stimulants.*

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Q&A Q: A:

What is hydrolyzed collagen? Hydrolyzed collagen is a highly digestible form of collagen,

the primary structural protein in our bodies. Collagen is part of connective tissues, making it part of our skin, bones, and joints. People have used hydrolyzed collagen to support the health of these structures in the body. Hydrolyzed collagen also contains high ratios of nitrogen-rich amino acids, such as glycine & proline, important in muscle protein synthesis. It helps to support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss. In addition, since hydrolyzed collagen is a protein, rich in several essential amino acids, it has a satiating and satisfying effect in the body. With these benefits, hydrolyzed collagen is often used as part of a weight management program or as part of a sports and fitness regimen.

Liqui-Slim™ PM Liquid Diet Support Helps maintain healthyy body weight.* With hydrolyzed collagen, which helps support the body’s ability to maintain lean muscle tissue.* Enhanced with chromium, CitriMax, CLA, apple cider vinegar, L-carnitine, & more!

The Healthy Edge

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5/29/14 10:20 AM

pure beauty

By Sherrie Strausfogel

no sweat You really can beat the summer heat without harsh chemicals. Try these hard-working natural deodorants and simple tips for staying dry

weating is natural—it’s your body’s way of regulating temperature and ﬂushing out toxins. Most perspiration is odorless and is composed of water, salt, and trace elements. It’s secreted by the eccrine sweat glands, which are distributed over the entire body and stimulated by heat, physical activity, or nervous tension. Unpleasant smelling perspiration is the product of the apocrine sweat glands, which are concentrated in the armpits and activated by pain, sexual excitement, or emotional stress. After puberty, the chemical composition of the apocrine secretions becomes ideal for bacterial reproduction. Within a few hours, bacteria normally present on the skin multiply and decompose in these secretions to cause the body odor that is considered so oﬀensive. Drugstore antiperspirants promise to keep you dry. They typically contain processed aluminum chlorhydrate or aluminum zirconium as active ingredients that prevent you from sweating. Antiperspirants work by plugging sweat ducts with these aluminum compounds. The problem is that the toxins that would normally come out of these sweat ducts back up in your body. Plugging up your sweat ducts is like plugging up your car’s exhaust system. In addition, these ingredients can cause skin irritation, itching, and redness. Most natural deodorants, on the other hand, contain mineral salts as their active ingredients. Because their molecules are too large to be absorbed through the skin, these salts don’t block sweat ducts and are gentler to delicate underarm skin. The most widely used mineral salt in deodorants is alum, a natural astringent that kills the bacteria that produce odor. Keep in mind that most natural deodorants don’t promise to keep you dry, only odor-free.

Here are some no-sweat tips for getting the most out of your natural deodorant: Allow your body to cool down after showering or bathing before applying deodorant. Glide a small amount over your entire underarm area. Wait a few minutes before dressing so you don’t wipe it off on your clothes.

Try natural and effective crystal deodorants with Crystal Essence for women or Crystal Rock for men. These deodorant body sprays contain powerful odorkilling mineral salts infused with natural aromas, offering 24-hour all-natural protection.

Stay odor-free with Nourish Organic Deodorant. Plant enzymes prevent odor and cornstarch dries underarm moisture. Soothing cocoa butter, coconut oil, and beeswax help moisturize and protect delicate underarm skin.

Rely on Zion Health Adama Minerals ClayDry Deodorant for hardworking odor protection. This unique formula of clay minerals and essential oils works effectively to neutralize odor and naturally absorb wetness.

Apply before bed. Most likely, you apply deodorant in the morning. But if you perspire heavily, use it again at night to keep bacteria at bay. If your feet perspire, try using deodorant on them, too. Be consistent. The beneficial antibacterial effects of natural deodorants are cumulative.

July 2014

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5/29/14 10:31 AM

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4/29/14 10:39 AM

clean eating

by Neil Zevnik

organic roots Research shows that organic produce isn’t necessarily more nutritious than conventional fruits and veggies—but is that even important?

Fewer pesticides. The Stanford study found that 38 percent of conventional produce had pesticide residue, as opposed to only 7 percent of organic produce. And yes, it all falls within the “safe” guidelines of the EPA, but wouldn’t you rather limit your exposure? Healthier meat options. Another issue to consider is the matter

of antibiotic-resistant bacteria in food animals. The Stanford study noted signiﬁcantly lower levels of such bugs in organically raised livestock. If you’re at all concerned about the specter of those organisms jumping to human genes—or the possible hazards of accumulated antibiotics—then organic meats are the way to go. Plus, organically raised animals usually live in more humane conditions, since organic husbandry is much more prevalent in nonfactory farming scenarios.

Grilled Eggplant with Roasted Heirloom Tomatoes

SERVES 4

Use those precious tomatoes from the farmers’ market for this homey Italian-inspired offering. 2 large organic eggplants, cut into ¾ inch slices ½ cup organic olive oil, divided ¼ cup grated Parmesan 4 large organic heirloom tomatoes, each cut into 8 wedges 1 large organic shallot, peeled and coarsely chopped Salt & pepper to taste 4 large organic basil leaves, finely shredded

Environmentally conscious. Consider the difference between massive conventional super-farms and smaller organic operations in terms of their overall effects on the environment. The USDA defines organic farming thusly: “A production system that is managed … to respond to site-specific conditions by integrating cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity.” Now isn’t that where you want your food to come from, rather than an indifferent conglomerate that seeks only to wrest every penny from the land it occupies? I know what my choice is.

1. Preheat oven to 375°F. Preheat grill to medium-high.

So if you’re asking your organic foodstuﬀs to give you superhuman nutrition, you may be disappointed. But if you want to reduce your exposure to pesticides and antibiotics; and if you’re concerned with protecting the earth and diminishing harm to its creatures; then I think we can safely say that buying organic is the way to go.

4. Arrange eggplant slices on long platter. Spoon roasted tomatoes on top, then shower with shredded basil leaves. Serve immediately.

PHOTO: PORNCHAI MITTONGTARE

uestion: Do organic foods contain more nutrients than conventionally grown foods? Answer: According to a widely publicized study at Stanford University—probably not to any significant degree. Although several polls show that the majority of folks who regularly buy organic believe they are getting more nutrition from their fruits and veggies, there is scant scientific evidence to support this opinion. I believe this is the wrong question to be asking—or rather, it’s an irrelevant question. The primary reasons for buying organic foods have nothing to do with nutrition. There are distinct advantages, on both personal and societal levels, to choosing organic over conventional products. This has been true since the early days of organic farming. Here’s a look at three benefits of buying organic products:

2. Drizzle eggplant slices with ¼ cup olive oil, and grill until nicely marked, but not soggy, about 3–4 minutes each side. Remove from grill, sprinkle with grated Parmesan, cover, and keep warm. 3. Meanwhile, place tomato wedges and shallots on foil-lined baking sheet, drizzle with remaining ¼ cup olive oil. Season with salt and pepper to taste. Roast in preheated oven until cooked through but still holding shape, about 15 minutes. Transfer to large saucepan, and keep warm.

PER SERVING: 386 cal; 7g pro; 29g total fat (5g sat fat); 29g carb; 4mg chol; 94mg sod; 12g fiber; 17g sugars

July 2014

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5/29/14 10:32 AM

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4/29/14 10:41 AM

natural gourmet

By Neil Zevnik

melon marvel

Enjoy this sweet summer fruit with our recipes for Cantaloupe & Watermelon Salad and Cantaloupe Salsa

ou know that ubiquitous greenish-orange melon that we’ve been calling a cantaloupe all these years? Turns out it’s actually a muskmelon. But no matter what you call it, it’s a true summertime favorite. A Middle Eastern proverb puts it best: “He who fills his stomach with melons is like he who fills it with light—there is a blessing in them.” Blessings are indeed to be had in abundance from this delightful fruit that goes right to the head of the class. The website The World’s Healthiest Foods (whfoods.org) gives what we call cantaloupes an A+, due largely to the staggering amounts of vitamins A and C they contain. Just 1 cup of the sweet orange flesh offers more than 100 percent of the Daily Value for vitamin A and just under 100 percent for vitamin C—with only 56 calories. Vitamin A has been proven to be especially important for eye health, contributing to a reduced risk of cataracts and age-related macular degeneration. And a study at Kansas State University found that vitamin A can help to offset the deleterious effects of second-hand smoke and to ward off emphysema.

Vitamin C, of course, is a powerful antioxidant. And when you combine it with the beta-carotene that naturally contributes to the cantaloupe’s vibrant orange color, you’ve pretty much covered many of your bases for reducing the risks of cancer and heart disease. An assortment of B-vitamins and minerals rounds out the cantaloupe’s nutritional proﬁle, making it a premier choice for your daily fruit allotment.

Pick the Perfect Melon Studies have shown that the riper the fruit, the higher the vitamin and mineral content—so be sure to choose the ripest melons you can ﬁnd. They should be smooth and blemish-free, with no soggy spots. The underlying color should tend more to orange than to green; and the stem end should be smooth and slightly concave, with no pieces of stem still attached. When raised to your nose, the melon should give oﬀ a slightly sweet fragrance—an overpowering or cloying sweetness may indicate over-ripeness and interior decay.

If possible, store whole melons in the crisper drawer of the fridge, as its mixture of higher moisture level and colder temperature is optimal for cantaloupes. Then just add a little bit of this nutrient powerhouse to any meal—cut it up on your cereal, purée it in a smoothie, mix it into yogurt, or try one of our delicious recipes (p. 32).

A Word of Caution Because cantaloupes grow on vines that allow them to rest on the soil, proper cleaning and handling are important. That webbing on the surface has its downside: Bacteria, including salmonella and E. coli, find it an especially hospitable place. The University of California, Davis, recommends scrubbing melons with a vegetable brush under running water, then blotting dry with a paper towel, to remove any bacteria. Start with a clean cutting board and knife, and rinse the knife repeatedly while cutting. Lastly, if you’re not eating it right away, wrap the cut melon tightly and refrigerate immediately.

did you know? Cantaloupe is a member of the same family as cucumber, * squash, pumpkin, and gourd.

* The melon’s peak season is June through August. * 1 cup of cantaloupe has just 56 calories. is named after Cantalup, the Italian village * Cantaloupe where the melon was first cultivated.

Story continues on page 32

July 2014

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5/29/14 10:33 AM

A little

flax seed

goes a long way.

Җax seeds

select almonds

crunchy clusters

When you add ﬂax seeds to our Non-GMO Projectt Veriﬁed cereal, you end up with a delicious bowl of goodness. And when you create this kind of positivity, the effect could go on and on and on.

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5/28/14 9:26 AM

Story continued from page 30

Cantaloupe & Watermelon Salad with Mint SERVES 6 A cool and refreshing side salad for a hot summer’s day. cups cubed cantaloupe cups cubed watermelon Tbs. chopped fresh mint leaves oz. crumbled French feta cheese Tbs. fresh lime juice Tbs. safflower oil tsp. walnut oil tsp. honey

1. Toss cantaloupe, watermelon, and chopped mint in medium bowl. Mound on curved platter, and scatter feta over fruit. 2. Whisk together lime juice, safflower oil, walnut oil, and honey. Drizzle honey mixture over fruit, and serve. PER SERVING: 109 cal; 3g pro; 7g total fat (2g sat fat); 10g carb; 8mg chol; 158mg sod; 1g fiber; 9g sugars

PHOTOS: PORNCHAI MITTONGTARE

2 2 2 3 2 1 1 1

Cantaloupe Salsa MAKES 1½ CUPS

Top a nice piece of grilled fish with this zesty salsa. 1 ⅓ 2 1 1

cup diced cantaloupe cup diced jicama Tbs. thinly sliced scallions Tbs. minced red bell pepper tsp. minced fresh Serrano chile (optional) 1 Tbs. chopped cilantro 2 tsp. fresh lemon juice ½ tsp. sugar 1. Combine all ingredients. Let stand at room temperature about 1 hour before serving to allow flavors to combine. PER ¼-CUP SERVING: 15 cal; <1g pro; <1g total fat (<1g sat fat); 4g carb; 0mg chol; 5mg sod; 1g fiber; 3g sugars

July 2014

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5/29/14 10:33 AM

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5/29/14 10:35 AM

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5/29/14 10:37 AM