AKiN'S Healthy Edge June 2016

$3 free

June 2016

RED HOT

the stunning antioxidant power OF LYCOPENE JUST FOR MEN A guy’s guide to better health

BUG OFF

The best natural remedy for stings & bites

HEALTHY

ALLERGENFREE SNACKS P. 26

plus!

SAY GOODBYE TO STATINS 9 natural ways to lower cholesterol

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Reg’Activ

Detox & Liver Health This unique formula contains the revolutionary probiotic Lactobacillus fermentum ME-3, which produces glutathione—well known for its antioxidant, detoxification, and immune system-supporting activities.* This formula further supports detoxification with N-acetyl cysteine and milk thistle.

Jarrow

Jarro-Zymes for Gluten Digestion This unique formulation supplies specific enzymes, including protease and DPP-IV, to support digestion of gluten.* It helps break gluten proteins into smaller peptides and amino acids to support management of a low gluten diet.*

MagTech™ MagTech™ is a super magnesium supplement for improving brain function and sleep quality.* It supplies Magtein magnesium L-threonate to support cognitive function and brain health, plus magnesium taurate and glycinate to decrease anxiety, reduce stress and support better sleep.*

Badger

Summer Skin Care Badger introduces new items to their suncare line. The Unscented Zinc Oxide Sunscreen Lotion offers broadspectrum SPF 25 protection and is formulated for daily use on face and body. Anti-Bug Balm is now available in a convenient stick for travel – perfect for camping and hiking! This organic DEET-free repellent uses essential oils to keep pesky pests away. And if you forgot the bug balm, there’s After-Bug Balm with cooling menthol and soothing colloidal oatmeal to relieve the itch.

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Rainbow Light

Zen Therapy Zen Therapy offers naturally effective stress support.* This formula promotes calm and relaxation with a traditional blend of valerian and California poppy, plus nutrients to replenish and support a healthy response to stress.* It also supports nervous system response with a blend of eleuthero and schisandra to help the body adapt to stressors, plus added high-potency B-Complex to promote nervous system health.*

Trace Minerals Research

Ionic Plant Minerals

Trace Minerals Research introduces a new liquid mineral supplement formulated with organic, hydrophilic, prehistoric plant-derived trace minerals from humic shale that have been infused with concentrated ionic trace minerals.

This great tasting liquid has a tangerine flavor and is vegan.

My Magic Mud

Whitening Tooth Powder This dark powder really helps whiten your teeth naturally! Activated coconut shell charcoal scrubs your teeth squeaky clean while detoxifying your mouth. Calcium bentonite clay improves your dental hygiene and re-mineralizes your enamel, lifting the toxins right out of your gums and teeth. And it’s economical – each jar contains about 150 applications

Puna Noni

Coconut Hair & Body Care Puna Noni introduces a line of hair care and body care products made with the healing properties of Hawaiian noni fruit, which has been blended with the highest quality pure and natural ingredients with healthy properties. The Coconut formulas are hydrating, perfect for normal to dry hair and skin. Available in Shampoo, Conditioner, Body Wash and Lotion.

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Rock the Locks

Hair Care for Kids Created just for kids with fun packaging and fruity scents, these are products kids will ask for by name! Since Rock the Locks products are infused with organic ingredients, free of sulfates, parabens and other harsh chemicals, and packaged in a revolutionary non-aerosol spray can, parents will love them too! Get clean with the fun spray-on Shampoo + Conditioner, then comb it out with the Detangler, or define your curls with Curl Boost.

Four Elements

Moisture Cream These unique creams are perfect for total skin care, with a rich consistency and authentic herbal scents. Perfect for hardworking hands and feet. Arnica Capsicum supports energetic joints and muscles. Calendula Neroli is perfect for mature and sensitive skin. Violet Burdock is a cooling cream that supports healthy breast tissue. Unscented Comfrey Cream is great for sensitive skin, or for those who want to add their own essential oils for scent.

Snoreclipse® The hi-tech solution for snoring! Snoreclipse® contains rare earth magnets that apply a constant, comfortable pressure on the septum. This increases circulation in the nasal area, which opens the airway.

A relaxed nasal breathing pattern is very helpful in preventing snoring. Durable, comfortable & discreet.

Beautiful Nutrition

Lemon Venom Total Slimming System Harness the power of lemon to help control appetite and burn calories. Lemon Venom Capsules offer 180mg lemon thermogenic complex to help promote greater weight loss than diet and exercise alone.* Lemon Venom Drink Mix supports appetite control and promotes improved levels of hunger hormones.* Lemon Venom Lotion is a naturally stimulating cellulite solution with 60mg lemon actives per application.

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Earth Science

Ceramide Care® Shampoo & Conditioner Transform and revitalize your hair with new Ceramide Care®. The exclusive plantbased Ceramide Complex repairs the hair cuticle and restores moisture for instant results. Find the formula right for you: Clarifying for normal to oily, Curl & Frizz Control for normal to dry, Fragrance Free for sensitive hair and scalp, or Volumizing for normal to fine hair.

The Cream Introducing nature’s superfood for skin. Up to 85% of The Cream base formula is colostrum sourced from New Zealand, which is a powerful, cell-building natural ingredient. The Nourishing Face Cream instantly hydrates and improves skin’s moisture balance and is perfect for daily use. Use Concentrated Repair Cream with 80% colostrum and botanicals to help calm and heal redness and reduce the appearance of irritated skin.

Age Defying Eye Serum helps enhance collagen and elastin to tighten and firm the eye area.

The Jojoba Company

Jojoba Skin Care Jojoba is the only plant known to produce a liquid wax like that found in healthy, young human skin. With that premise The Jojoba Company introduces a line of jojoba based products for beautiful skin. 100% Natural Australian Jojoba can be used for a variety of skin conditions, as well as for face, nails and hair.

Ultimate Jojoba Youth Potion offers jojoba enriched with other vitamin-rich oils to promote youthful looking skin. Natural Pigmentation Oil supplies jojoba, carrot and abyssian oils with vitamins C and E to even skin tone.

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June 2016

features 18 9 Natural Ways to Lower Your Cholesterol Move over statins. A veritable arsenal of natural remedies can lower cholesterol and improve heart health with fewer risks and side effects. Here are nine of our favorites.

22 For Men Only Listen up, guys. Gone are the days when we could just eat junk food, spend all day on the couch, and not take care of ourselves. In today’s health-conscious world, we all want to look and feel our best—and these 10 tips are a great way to start. Plus, the top 15 supplements for men.

departments

THE GINSENG EXPERIENCE

17

The skinny on this stress-busting herb.

NEWS FLASH

6

Hot Off the Press. The latest word on natural health.

SUMMER SKIN SECRETS

24

Natural ways to maintain that healthful glow.

SUPPLEMENT ADVISOR

8

Red Revolution. When it comes to antioxidant protection, nothing beats lycopene.

HERBAL ADVISOR

HEALING EDGE

12

14

MEN’S HEALTH ISSUES

26

Snack Time! Healthy, allergen-free treats.

28

Odor-Free Naturally. Six simple solutions for battling body odor.

NATURAL GOURMET

The Facts about Food Allergies. Four simple strategies for avoiding and reliving symptoms.

16

Natural ways to support prostate health and enhance sexual performance.

2

CLEAN EATING PURE BEAUTY

What’s all the Buzz About? Why Apis mellifica is the go-to natural remedy for summer stings and rashes.

EXPERT’S CORNER

How to work a daily exercise routine into your hectic lifestyle.

10

Top 3 Herbs for Men. What every guy should have in his medicine cabinet.

25

FITNESS MATTERS

30

Spring Greens. Homemade pesto sauces made with garden-fresh ingredients.

FAVORITE THINGS

32

Traveling with Your Pet. Tips for trips with your furry friends.

June 2016

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letter from the editor

Dad’s Special Day Editorial Director Nicole Brechka

When my parents came to visit last winter, my Dad jumped in to help me take care of several projects that needed doing around the house. I’d like to think that I could have tackled them myself, but, truthfully, I’m always grateful for his help. And though none of us is getting any younger, I hope to have my Dad around for many more years, looking over my shoulder and telling me which wire goes where.

Keeping Dad around for a good long time is the focus of this issue of The Healthy Edge. In honor of Father’s Day, we’ve packed these pages with articles and advice geared especially towards the health concerns of men.

For starters, see “For Men Only” (p. 22), for 10 easy steps every guy can take to have more energy, eat better, and look and feel his best—plus, a look at 15 key supplements especially for men.

Then check out “Men’s Health Issues: Prostate & Sexual Health” (p. 16), and “9 Natural Ways to Lower Cholesterol” (p. 18), for the lowdown on a range of health concerns that affect many men. And try “The Top 3 Herbs for Men” (p. 10), and “Red Revolution” (p. 8), for an in-depth look at targeted supplements that every guy should keep in his medicine cabinet.

We hope these articles go a long way toward helping all of the men in your life have a happier—and healthier— Father’s Day. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Design Director Judith Nesnadny Executive Editor Jerry Shaver Senior Designer Maggie Samson Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, 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 Kitty Riso and Custom Marketing 800.443.4974, ext. 704 kriso@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Kitty Riso 800.443.4974, ext. 704 kriso@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, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 5. 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.

June 2016

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newsflash DRIED PLUMS PROTECT BONES A study of postmenopausal women, published in Osteoporosis International, found that eating dried plums daily stops bone loss. Researchers from San Diego and Florida State Universities measured bone loss in 48 women who ate either 5–6 dried plums daily, twice that amount, or no dried plums. The smaller serving was just as effective as the larger one in preserving bone mineral density.

A serving of 5 dried plums contains about 100 calories, nearly 3 grams of fiber, 293 mg of potassium, and a variety of other nutrients. The dried fruit can be eaten as a snack or added to salads or other dishes.

1,000 X-rays Many people are concerned about radiation from airport scanners, but it takes 1,000 trips through such scanners to equal the radiation exposure from one medical chest x-ray, according to data compiled by the non-profit Environmental Working Group.

3 days

In a study of 100 teenage girls who replaced conventional cosmetics, shampoos, and soaps with non-toxic versions, levels of known toxins dropped substantially in three days: parabens by 44 percent, triclosan by 35 percent, and phthalates by 27 percent.

The researchers, from the Environmental Health Laboratory of the California Department of Public Health, used urine tests to measure levels of toxins in the girls’ bodies.

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Are You Overlooking Pulses?

Beans, peas, chickpeas, and lentils— all in the pulse family of foods—can help prevent weight gain or even help you lose a little weight, according to a Canadian study published in The American Journal of Clinical Nutrition. After reviewing 21 clinical trials with 940 men and women, researchers found that eating ¾ cup of pulses daily led to a loss of 0.75 pounds over 6 months. While this may not sound like much, it can help ward off weight regain after a successful diet and prevent slow, creeping weight gain that’s common as we get older. Additionally, pulses are:

* Good sources of plant protein, fiber,

and a variety of vitamins and minerals.

* Filling, which helps stave off cravings and hunger.

* Naturally gluten-free, which makes them ideal ingredients in alternative flours for pastas and baked goods.

For salad, soup, veggie burger, casserole, pancake, dessert, and other pulse-packed recipes, visit pulses.org.

June 2016

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When you don’t sleep well, it’s hard to be at your best.

At Source Naturals®, we’ve been helping people sleep better for over 20 years. Unlike other sleep products, Source Naturals Melatonin works like the melatonin produced naturally by your brain, to help you fall asleep quickly and wake up refreshed. It acts synergistically with your normal melatonin levels, which regulate your sleep-wake cycle. When you sleep well, your body repairs and renews the wear and tear from the previous day’s activities. This helps you function well and feel your best the next day. Your long-term mental and physical health also benefits. For occasional sleeplessness, let Source Naturals Melatonin help you sleep better and wake up ready for a great day.* The #1 melatonin brand 1

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www.sleepsourcenaturals.com © 2016 Source Naturals, Inc.

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supplement advisor

red revolution

I

n the United States, tomatoes are our richest source of lycopene. This nutrient gives them their red color, and is also found in watermelons, pink grapefruit, and other crimson-hued fruits and vegetables.

Lycopene has been studied by scientists for more than 75 years, and is the subject of several thousand peer-reviewed articles. When it’s concentrated in supplement form, it can have far-reaching effects on the way the human body works, by improving our ability to withstand damage from the sun, pollution, and even screen glare from electronic devices.

The Problem “Most damage that happens to the human body is from free radicals,” says Mark Menolascino, MD, an integrative physician in Jackson Hole, Wyo. Free radicals are damaged molecules, a normal by-product of breathing, eating, drinking, and other processes that are part of normal life. Our bodies are designed to deal with them, but only up to a point. When we’re exposed to pollution and other toxins, free radicals can overwhelm our bodies and damage cells, which leads to disease and accelerates aging.

By Vera Tweed

Lycopene—the pigment that gives tomatoes their crimson hue—may hold a key to better health

Free radicals are produced by oxygen reactions, hence their action is described as “oxidation.” This damaging process, in turn, fuels inflammation. Antioxidants, such as vitamins C and E and lycopene, counteract free radicals, and by doing so, help to quell inflammation.

“The root of all evil in medicine is inflammation,” says Menolascino. “Free radical-induced damage driving inflammation is behind all of these processes that we know of as disease and aging.” Manifestations include Alzheimer’s disease, heart disease, diabetes, skin conditions, and vision problems. Stopping or reducing the underlying process is what Menolascino calls today’s “Holy Grail in medicine.”

Lycopene Power

other antioxidants, and helps them work at a better level,” says Menolascino.

A Special Form Most of the research on lycopene supplements has been done with a specific patented extract called Lyc-O-Mato.

It’s found in many supplements, both as a single ingredient and in formulas, and is usually listed on the Supplement Facts panel or in a description of the product.

Lyc-O-Mato is derived from tomatoes that have been bred to have naturally high levels of lycopene. They are not genetically modified, but were developed using ageold farming methods to be especially rich in the nutrient. Soils in which these tomatoes are grown are tested for contaminants; the tomatoes are picked when they are ripe, for optimum nutrient levels; and they’re processed without chemicals, to produce consistent, verified levels of lycopene.

Menolascino describes the process as “seed to supplement,” meaning it’s carefully controlled to produce a quality ingredient that’s easily absorbed and utilized by the human body.

“Lycopene is the best at mopping up those free radicals, so it protects against sun damage to the skin, to the eyes, from inflammatory damage to the heart,” says Menolascino. “It has the ability to work in multiple areas by becoming that free radical scavenger.”

Lycopene is one of the carotenoids, a class of nutrients that gives plants their pigments. Some of the better-known carotenoids are beta carotene, a precursor to vitamin A found in many multivitamins, and two key nutrients for eye health: lutein and zeaxanthin. But lycopene has some special properties.

“It acts in a synergistic way with other carotenoids, so it’s like a Country Life general commander of all the Carotenoid Complex

Paragon Plus Lycopene Pure

Solaray Tomato Heart

BEST WAY TO USE LYCOPENE Based on amounts tested in studies, Menolascino recommends getting 15 mg of lycopene, two to four times daily. Look for the Lyc-O-Mato form on supplement labels. Start with the twice-daily dose and see how you feel. If you have a chronic inflammatory condition, such as arthritis or digestive inflammation, the higher dose may be beneficial. There is no known danger of toxicity with very high doses, but there is a saturation point, beyond which benefits will not increase.

Menolascino considers lycopene—along with a good quality multivitamin, probiotics, vitamin D, and fish oil—to be an essential part of a daily supplement regimen.

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June 2016

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herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

top 3 herbs for men What every man should have in his medicine cabinet

H

erbal remedies seek to nourish, restore, and balance body functions that have been bruised by the ups and downs of daily life.

Symptoms of “bruised” body functions (typically thought of as aging) range from arthritis to fatigue to cognitive decline, and can take their toll on anyone.

These three herbs, used for centuries in Chinese and Ayurvedic medicine, work in several ways to address health issues of top concern to men, such as erectile dysfunction (ED) and high blood pressure.

I believe they should be a part of every man’s long-term plan for overall health.

Ginseng Panax ginseng, also called Asian ginseng, has been shown in human studies to have an anti-stress effect; improve physical and mental performance, memory, and reaction time; and to enhance mood.

Ginseng increases physical working capacity in humans by stimulating the central nervous system and regulating blood pressure and glucose levels. A 2015 study found that constituents in ginseng had benefit for ED in men with diabetes.

In another study, a preparation of ginseng, vitamins, and minerals, was tested among people who complained of fatigue. Those taking the supplement demonstrated improved energy, better concentration, and less anxiety.

A recent study tested whether ginseng influences exercise-induced muscle damage and inflammation responses.

Male college students took either ginseng or a placebo, and then performed high- intensity exercise. In those taking ginseng, inflammation markers were significantly decreased during recovery, suggesting that ginseng could reduce exercise-induced muscle damage.

Ginseng is generally indicated for daily, consistent use in moderate doses. Do not 10

use ginseng as a short-term stimulant.

“Ginseng and other adaptogens work best after long-term (1–3 months) use by regulating hormone levels and other biological functions to protect us against the damaging effects of chronic stress,” says herbalist Christopher Hobbs, author of The Ginsengs. A typical dose is 4,000–6,000 mg per day.

Eleuthero has been used in Chinese medicine for 2,000 years. Also called Siberian ginseng, it has been shown to enhance physical performance in several studies. Research shows it has antioxidant, immune-boosting, and cholesterol-lowering properties. A study in the Journal of Ethnopharmacology concludes that the active constituents, eleutherosides, alleviate both physical and mental fatigue.

Use 2–3 grams per day of powdered root in capsules.

Modern clinicians are likely to prescribe it for chronic fatigue, anxiety, insomnia, and heart disorders.

A typical dose is 1 gm per day, taken over long periods as a rejuvenator.

Larger quantities (1–10 gm per day) are used in Ayurveda short term for acute conditions.

Hawthorn Ashwagandha Ashwagandha (Withania somnifera), is unrelated to ginseng, but appears to share similar properties and actions. Ayurveda considers this herb to be a rasayana, or rejuvenative. The name ashwagandha means “like a horse,” connoting that it is regarded as a premier sexual tonic.

Ashwagandha’s reputation for sexual enhancement is supported by research.

One animal study showed that extracts of ashwagandha increased production of sex hormones and sperm, presumably by exerting a testosterone-like effect. In another clinical trial, the herb (3 gm per day for 1 year) was given to healthy male adults. Among benefits noted: serum cholesterol levels decreased, gray hair was reduced, and a vast majority reported improvement in sexual performance.

Ayurveda uses ashwagandha for exhaustion, memory loss, nerve diseases, cough, anemia, and insomnia.

Controlling blood pressure is critical.

Hawthorn (Crataegus monogyna) may help reduce resistance in arteries and improve circulation throughout the body. Several studies have shown that hawthorn extracts benefit blood pressure, including a British study that successfully used hawthorn to lower blood pressure in diabetics.

Hawthorn is regarded in Europe as a safe and effective treatment for a variety of heart and circulatory disorders. A 2015 study of angina patients showed lowered risk of atherosclerosis and heart problems after 12 weeks of taking hawthorn extract.

A usual dose is 80–300 mg in capsules, two to three times per day.

As a tincture, take 4–5 ml three times daily. If you are using the berry in capsules or tea, the recommended dose is 4–5 gm per day.

June 2016

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healing edge

By Avghi Constantinides, DHom, HMC, MA

what’s all the buzz about?

Summer is the season for bee stings and rashes. Here’s why Apis mellifica is the perfect homeopathic remedy to have on hand

O

uch! What happens when you’re stung by a bee?

Typically, you experience a stinging sensation right away, as well as red swelling and heat around the area.

A sting may even be accompanied by a feeling of fear.

As a homeopathic practitioner, the remedy I would recommend for a bee sting is Apis mellifica, which is actually made from female honey bees, including the stingers. This is a perfect example of the homeopathic doctrine “like cures like,” in which a small amount of a substance that would cause symptoms similar to what the patient is experiencing is used to stimulate the body’s own natural healing response. Apis mellifica is also indicated for other injuries that result in swelling or stinging pain, such as puncture wounds and rashes.

Apis mellifica is also one I might give to patients who could be described as “busy bees.” They are good multitaskers and may feel overworked. They are usually running around from here to there. Their thoughts hop from one subject to another, and they can be very fast thinkers. They feel physically strong, but at times emotionally irritable. If they feel betrayed, they will strike out. They have a strong sense of family and want to be in control and protect, as a bee would protect a hive.

When to Use Apis Mellifica Apis mellifica may be indicated if: The injury is inflamed with redness, burning, and stinging.

The area is swollen and very sensitive.

The patient experiences a stinging pain.

The patient feels anguish and exhaustion, accompanied by a lack of thirst.

The patient experiences itching or hives.

The patient feels a great sensitivity of the injured area to touch.

The patient experiences general soreness.

The patient experiences pains that jump from one spot to another.

The patient feels better with cold applications; open air; and walking or changing positions.

The patient feels worse with heat; after sleeping; being in an enclosed room; and getting wet.

Apis mellifica is made from female honey bees, including the stingers.

Hyland’s Hives is designed to ease red, swollen, and itchy rashes without side effects. This formula contains Apis mellifica.

Ollois Apis mellifica 30C is indicated for swelling from insect bites and allergies.

Dissolve pellets under the tongue as directed.

Dr. King’s Natural Medicine Skin Irritations & Itch Relief uses Apis mellifica and other remedies to ease skin irritations. Spray directly into your mouth.

Pick Your Potency Apis mellifica is a must in your medicine cabinet. It’s safe for you, your family members, and even your pets. It is best to take this remedy internally. For smaller traumas, start low (1M or 200C 12

pellets), and increase the potency the greater the trauma (30C or 12C pellets). For topical Apis mellifica, see a homeopathic doctor.

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expert’s corner

By Melissa Diane Smith

the facts about food allergies Four simple strategies for avoiding and reliving symptoms

Q:

My daughter keeps having reactions to foods labeled “allergen free”—and she’s developing new allergies to foods she never was sensitive to before! Is there anything I can do with her diet to protect her from reactions to foods and prevent her from developing new allergies to even more foods? — Monica S., Atlanta, Ga.

A:

The short answer is “yes.”

Whether for true acute food allergies or delayed-onset food sensitivities that lead to uncomfortable symptoms, try these four strategies to minimize reactions to foods and prevent the development of new ones.

1. Eat unprocessed whole foods Avoid processed foods, and be careful about the “allergen free” products you buy. It’s shocking to learn, but a 2008 report by the Chicago Tribune found that an alarming number of products sold as “allergen free” actually contain harmful amounts of allergens, which can cause serious reactions.

The best way to steer clear of hidden allergens is to buy foods in their whole form. If you have a reaction to a whole food, then you know it’s caused by that food, and not any additives.

If you do buy processed convenience foods, look for products that are manufactured in allergen-free facilities and that don’t contain problematic ingredients. If you or your child has severe food allergies, it’s best to call or write product manufacturers and ask questions to check on the safety of their products.

2. Pay attention to food families Foods are categorized into families, and if you’re allergic to one member of a food family (say, walnuts), you’re more likely to react to others (say, pecans). That being said, some nut-sensitive people unnecessarily avoid foods such as nutmeg, water chestnuts, or coconuts that have “nut” in their name, but which come from completely different food families. Therefore, in addition to avoiding the foods you know cause adverse reactions, it’s worthwhile to get to know food families (easily found on the Internet) and pay attention to whether you experience adverse reactions to foods that are related to your known allergens.

3. Try a rotation diet Any food, if eaten repetitively, can cause food allergies. A rotation diet is a system of eating biologically related foods on the same day and then waiting at least four days before eating them again. It helps control food allergies, protects against developing new ones, and allows you to identify allergies to foods that you may not have suspected were problems.

If you eat a food on Monday, for example, by Friday, when you eat it again, the antibodies your body makes for that

food will be diminished, and any reaction to the food will be more obvious. Another big bonus of rotation is that it naturally helps you eat a more diverse diet.

4. Avoid GMOs and eat organic Several lines of research link genetically modified organisms (GMOs) and synthetic pesticides with food allergies. Research has found that people exposed to higher levels of certain germ- and weed-killing pesticides may be more likely to develop food allergies. And some people who seemingly develop severe food allergies may actually be reacting to pesticide residues in the food.

So in addition to steering clear of foods that cause reactions, it’s a good idea to also avoid GMOs and go organic. A growing number of people have experienced noticeable improvements by doing this.

Some people have even reported that they can eat non-GMO, organic varieties of foods that they normally react to without experiencing adverse symptoms.

One final note: Avoiding allergens and following these nutrition strategies can be tricky. Seek guidance from a nutritionist or healthcare professional who specializes in food allergies if you need help.

THE BIG EIGHT When trying to determine which foods maybe causing your symptoms, keep these well-known allergens in mind.

➊ Milk

➋ Eggs

➌ Fish

➍ Shellfish

➎ Peanuts

➏ Tree Nuts

➐ Soy

➑ Wheat/Gluten*

*Note: Gluten, which is also found in grains such as wheat, rye, and barley, is not considered one of the top food allergens by the Food Allergen Labeling and Consumer Protection Act of 2004. But it is typically included in the list of most reactive foods by holistic practitioners because people can develop celiac disease or non-celiac gluten sensitivity from eating it.

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June 2016

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Men’s Health Issues: Prostate & Sexual Health

BY SALLY KARLOVITZ, CN BENIGN PROSTATIC HYPERPLASIA (BPH) and sexual dysfunction continue to be real issues for men as they age. A nutrient-rich, high-fiber diet and a consistent exercise program are important foundations for prevention—as well as for overall health. In addition, a high potency men’s daily multivitamin plus specific nutrients can help reduce the chances of dealing with these issues.

The percentage of men who develop prostate issues as they age is exceptionally high. BPH is a condition that may cause frequent urination and urgency to urinate, among other symptoms. Although medication and surgery are often used to treat BPH, there are some alternatives you may wish to consider. Saw palmetto is rich in fatty acids and sterols that can help decrease prostate enlargement. Other herbs that may help include pygeum and stinging nettle.

Sexual energy can be supported in the body through natural approaches that help enhance performance and desire. Controlling stress and utilizing adaptogens such as ginseng and eleuthero can help normalize function and boost energy and endurance. Maca enhances strength and endurance, heightens libido, and improves semen quality. And Tribulus terrestris and yohimbe can help with natural testosterone.

With a combination of healthy eating, exercise, and specific supplements, men can face common health issues head on and improve their overall health.

Men’s Multivitamins & Minerals Plant-based daily multivitamin for men.* With saw palmetto, zinc, and support herbs.

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Male Max™ A complete herbal formula for men.* With yohimbe, tribulus, maca, horny goat weed, and more.

Prostate Promotes prostate health.* Helps maintain normal urine flow.* With saw palmetto, pygeum, and pumpkin seed oil.*

June 2016

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The Ginseng Experience

BY MARY ANN O’DELL, MS, RD GINSENG IS BEST KNOWN as an adaptogen, an herb that has a balancing effect in the body, helping to calm physical and emotional stress. Not only is ginseng a perfect stress reliever, it has been used throughout the centuries to treat almost every possible aliment from anxiety to cancer. Let’s explore the healing effects of ginseng as we look around the world at the different forms of ginseng.

In Eastern Asia, we find Chinese or Korean ginseng (Panax ginseng). Red ginseng is steamed or heated and dried. It is considered the most warming and stimulating of the ginsengs. Rich in ginsenosides, Panax ginseng has been used as an energizing herb and has been studied for its effects on male sexual health.

Heading north, we find eleuthero (Eleutherococcus senticosus) in Siberia in Northern Asia. Although not a true ginseng, eleuthero has many of the same proper-

ties and works on many of the same symptoms as the Panax forms of ginseng. Eleuthero is primarily used to help increase stamina and boost the immune system response.

Finally, coming back to North America we find American ginseng (Panax quinquefolius), which has a slightly different chemical makeup than Asian ginseng. American ginseng has been shown to help the immune system fight off symptoms of the cold and flu, as well as relieve the effects of stress.

Recent research found that use of 2 grams of American ginseng root resulted in improvement in cancer-related fatigue. Along with these healing properties, American ginseng may help lower cholesterol and stabilize blood sugar.

Whichever form you choose, taken individually or in combination, ginseng has stood the test of time as one of the most popular and most effective antifatigue herbs available.

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Q&A Q: A:

Can B12 help with energy? Does it do anything else in the body?

Vitamin B12 is often taken by people looking for more energy.

It is essential for red blood cell formation, making DNA for new cells, converting food into energy, and healthy nerve function.

Because the body depends on this vitamin for so many processes, it’s important to maintain healthy levels of B12. Deficiencies can result in symptoms similar to other conditions, such as chronic fatigue, Parkinson’s, and Alzheimer’s, which is why B12 deficiency is often overlooked.

Vegans, older people, people with intestinal disorders such as Crohn’s or Celiac disease, and those who have had weight loss surgery are at increased risk for B12 deficiency. And according to Sally Pacholok, author of Could it be B12? An Epidemic of Misdiagnoses, people over age 40 are at an elevated risk for B12 deficiency, and people over age 60 have up to a 40 percent chance of having dangerously low B12 levels.

Given the body’s need for this vitamin, especially in terms of nerve and energy function, it’s a good idea to supplement with B12 on a daily basis. Sublingual forms are the optimum way to take B12 in supplement form, because it is easily absorbed by blood vessels in the mouth.

Triple B-12 Dots™ Supplies 3 forms of vitamin B12 for greater absorption and even release.* 1,000 mcg per sublingual tablet.

Traditionally served like a tea.

The Healthy Edge

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4/28/16 3:45 PM

9 LOWER YOUR NATURAL WAYS TO

❱ BY VERA TWEED

CHOLESTEROL Move over statins. A veritable arsenal of natural remedies can lower cholesterol and improve heart health with fewer risks and side effects WITHOUT QUESTION, statin drugs lower cholesterol, but many people can’t tolerate their side effects. The FDA requires warnings of these risks on drug labels: possible liver damage; memory loss, forgetfulness, or confusion; muscle damage, which can manifest as muscle weakness or fatigue; and increased levels of blood sugar and risk for diabetes.

Ironically, statins deplete levels of CoQ10, a nutrient required by the heart and other muscles, and this is one reason why side effect occur. Taking CoQ10 supplements can help correct the problem, and is generally beneficial for the heart. Better still, there are drug-free options for lowering cholesterol.

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Depending on your situation, natural cholesterol-lowering remedies may be taken alone or, if recommended by a health practitioner, along with a statin to reduce the required dose.

As dietary supplements, each of these is available as a singleingredient product. Formulas sometimes combine two or more for a synergistic effect.

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1 New Discovery: Bergamot Once in a while, there’s a breakthrough in the world of natural remedies, and for cholesterol reduction, it’s bergamot extract.

It comes from a citrus fruit that grows mostly in the Calabria region of southern Italy. Oil from bergamot rind is used to flavor Earl Grey tea, and in aromatherapy, to reduce anxiety, but neither will lower cholesterol. The therapeutic supplement is a bergamot extract from the juice of the fruit.

So far, human studies have tested bergamot extract on more than 400 people with elevated blood fats, including cholesterol and triglycerides, which increase risk for both heart disease and diabetes. These are some of the findings:

An Italian study, published in the journal Fitoterapia , compared a placebo with either 500 or 1,000 mg of bergamot extract. After one month, for the lower and higher dosages, average reductions in harmful LDL cholesterol were 24 and 36 percent and for triglycerides, 30 and 39 percent, while beneficial HDL cholesterol increased by 22 and 40 percent.

Elevated blood sugar dropped by 15 and 25 percent.

Another study, published in the International Journal of Cardiology, compared the effects of a placebo, a statin, 1,000 mg of bergamot, and a combination of the statin and bergamot during one month. All but the placebo lowered cholesterol, and among those taking the drug-supplement combination, doctors cut the drug dosage in half without reducing its effectiveness.

A study published in Advances in Biological Chemistry looked at the effect of 650 mg of bergamot extract, twice daily, on the liver. Researchers found that among people with non-alcoholic fatty liver disease and risk for heart disease and diabetes, bergamot improved levels of cholesterol, triglycerides, and blood sugar, and improved liver health.

Using bergamot extract: 500–1,000 mg daily has been the effective dose in studies. It’s preferable to take bergamot before or between meals, rather than with food.

2 Long-Standing: Niacin Also known as vitamin B3, niacin has been used to lower cholesterol since the 1950s. Both the American College of Cardiology and the American Heart Association recognize it as an effective alternative to statins in cholesterol guidelines published in the Journal of the American College of Cardiology.

As well as being a dietary supplement, niacin is available by prescription (Niaspan and Niacor are some prescription brands).

Research with a total of several thousand participants shows that in daily doses of one gram (1,000 mg) or more, niacin can reduce harmful cholesterol by 10–20 percent, raise beneficial cholesterol by 20–35 percent, and reduce triglycerides by 30–70 percent. It also reduces levels of very small particles of harmful LDL, which are considered especially dangerous.

But not all forms of the nutrient work equally well.

In supplements, the form of niacin may be niacinamide (also called nicotinamide) or nicotinic acid, the technical name for niacin. In small doses for general nutrition, such as in a multivitamin, both forms are beneficial, but they differ when used in higher, therapeutic amounts.

Niacin (nicotinic acid) lowers cholesterol and triglycerides, but also has a temporary flushing effect for up to an hour or so, The Healthy Edge

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4/28/16 3:52 PM

9 NATURAL WAYS TO

LOWER YOUR CHOLESTEROL cont. which not everyone can tolerate.

The niacinamide (or nicotinamide) form doesn’t have this side effect, but unfortunately, it doesn’t reduce cholesterol or triglycerides.

Some people are better able to tolerate time-released forms of niacin, sometimes described as slow-release or extended-release, which are designed to cause less flushing. One specific time-released form, inositol hexaniacinate, doesn’t cause any flushing, but studies of its cholesterol-lowering abilities have produced conflicting results, and there is disagreement among integrative physicians as to its effectiveness.

Using niacin: Look for niacin or nicotinic

acid. According to a review of research published in the Mayo Clinic Proceedings, most people experience mild to moderate flushing which reduces over time, even with higher doses. If you try inositol hexaniacinate and don’t get results, try regular niacin.

Cholesterol guidelines recommend starting with 100 mg of immediaterelease niacin (meaning products that are not time-released), three times daily with food, then very gradually increasing the dose. For time-released niacin, start with 500 mg daily with food, and increase amounts very gradually, not more than once per week, according to your individual needs. Medical guidelines recommend using high-dose niacin only under the supervision of a health professional, and getting regular tests for liver enzymes, blood sugar, and uric acid. For some people, the flushing reaction eventually ceases.

More Proven Remedies Each of the following natural cholesterol-fighters is supported by scientific studies and works in a somewhat different way. In addition to being available as single-ingredient supplements and in formulas, some are even added to cholesterol-lowering foods.

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Michael’s Naturopathic Programs Cholesterol Metabolism Factors is a popular and effective blend of minerals, fibers, and herbs.

Jarrow Formulas Pantethine features Pantesin, a proprietary version of the nutrient.

NutriLifescience Bergamonte features patented bergamot from Italy.

Wakunaga Kyolic Red Yeast Rice is a super trio of red yeast rice, Aged Garlic Extract, and CoQ10.

3 Plant Sterols and Stanols 7 Guggul Found in foods and supplements, these compounds reduce cholesterol absorption and aid its elimination. In studies, approximately 2.5 grams daily reduced total and harmful LDL cholesterol by 10–15 percent.

4 Fibers Soluble fibers help eliminate cholesterol and may lower levels by up to 10 percent.

Some types and daily amounts include 5–10 grams of oat bran, up to 15 grams of beta-glucan, or 10 grams of psyllium.

An ancient Ayurvedic remedy that is made from the sap of a myrrh tree native to India, guggul has been found to effectively lower cholesterol in published studies since the 1980s. It helps eliminate cholesterol, rather than blocking its production in the liver as statins do. Product formulations vary, so follow label directions or advice from a health practitioner.

8 Pantesin

It contains a natural statin-like substance that effectively lowers harmful LDL and total cholesterol while raising protective beneficial HDL. Because it works much like a statin, it may deplete CoQ10. Most studies have used 1.2–2.4 grams daily of red yeast rice powder.

During the past 30 years, at least 13 studies have looked at Pantesin, a patented form of vitamin B 5 (pantethine), in lab, animal, and human trials.

In one study, published in Vascular Health and Risk Management, harmful LDL cholesterol dropped by 11 percent among those taking 600 mg of Pantesin daily, for four weeks. It may enhance blood flow and favorably alter gut bacteria and cholesterol metabolism.

6 Policosanol

9 Sytrinol

Multiple studies in Cuba found that 5–10 mg of a sugar-derived form of policosanol, taken daily in the evening, can significantly reduce harmful cholesterol. Higher doses should be split in two, with one being taken with a meal earlier in the day.

A patented ingredient derived from citrus and palm fruit, sytrinol (300 mg daily for one month) has been shown to lower total cholesterol by up to 30 percent, harmful LDL cholesterol by 27 percent, and triglycerides by 34 percent.

5 Red Yeast Rice

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- In sub-Saharan Africa approximately 162,000 women and 1 million infants die each year due to a lack of basic maternal care.

Alaffia Maternal Health Project - Established: 2004 - Funded by the sales of Alaffia products - Has provided full pre & postnatal healthcare for 4,142 Togolese women to date.

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EVERY PURCHASE of an Alaffia product empowers mothers & communities.

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3/23/16 9:50 AM

FOR MEN

only ❱ BY JOSEPH EASTBURN

10 ways to have more energy, eat better, and feel—and look—younger

G

one are the days when men could just eat junk food, spend all day on the couch, and not take care of themselves. Diet, exercise, and lifestyle choices can increase wellness. Here are 10 easy ways to make it happen.

➊

GO PLANT-BASED. Three thousand farmed animals are killed every second.

If that’s not enough to nudge you green, there are the health benefits: sustained weight loss, low cholesterol, improved blood sugar, plummeting rates of cancer, and off-the-map low blood pressure.

Old-fashioned well-being. So, guys, let’s suck it up and gather instead of hunt. Focus on proteins that are easier to digest such as fish, eggs, tempeh, sprouts, and seeds. Eat vegetables such as broccoli, kale, Brussels

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sprouts, cauliflower, or bok choy. You’ll feel energized instead of exhausted.

➋ GET YOUR HEART RATE UP. In an article in the New York Times, Gretchen Reynolds wrote “How Exercise Keeps Us Young,” about a study in which scientists put men who cycle regularly through a battery of physical and cognitive tests. The result? “As it turned out, the cyclists did not show their age. On almost all measures, their physical functioning remained fairly stable across the decades and was much closer to that of young adults than of people their age.” In another piece in the New England Journal of Medicine, Andrew Harkin, PhD, noted that exercise metabolizes a harmful stress chemical called kynurenine and prevents it from crossing

the blood-brain barrier. And that’s before endorphins—which put you in an even better mood—kick in.

➌ SLEEP. Heals and rejuvenates, and according to the journal SLEEP, boosts antibody levels and immune cells, repairs tissue, and restores us on a very deep level. ➍ GUZZLE WATER. Drink half your body weight in ounces of purified water daily.

Yes, you read that right. According to WebMD’s, Kathleen M. Zelman, MPH, it clears up your skin, energizes muscles, balances bodily fluids, helps control calories, and sustains the kidneys. So, thirst for power or love, but if you’re actually thirsty—and most of us are chronically dehydrated—reach for water.

June 2016

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the fab 15 for men 1. A plant-based protein in your juices, smoothies, or yogurt. It promotes muscle function, weight-loss, and energy. Try rice or hemp protein.

Pea protein has a closer amino acid profile to our actual muscles.

2. An anti-inflammatory supplement with herbs such as rosemary, turmeric, ginger, holy basil, and green tea. Some experts say inflammation is the source of all disease.

3. DHEA. Produced by the adrenals, it’s thought to be a master hormone that helps make other hormones. It can help you look and feel better.

4. Prostate support. Look for saw palmetto, stinging nettle root extract, pumpkin seed oil, and lycopene.

5. A green superfood. It supports the organs and the immune system; detoxifies; cleanses; and provides phytonutrients, antioxidants, and chlorophyll.

6. An oxygen nutrient, which will energize you by providing oxygen, hydrogen, and minerals. Put it in your water. It has a lemony taste.

7. A whole-food men’s multivitamin.

8. Probiotics. For good bacteria in the gut that help the body process nutrients. Supports the immune system through villi in the intestinal tract.

9. Fish oils lubricate joints and skin, and improve blood circulation.

Omega-3s nourish cells.

10. Cordyceps Cs-4 improves energy, stamina, and endurance. In Chinese medicine, mushroom extracts are thought to balance and strengthen the body’s systems.

One strategy: if you drink less caffeine (which makes you crash) you’ll have more room for water.

look younger. Balding? Trimmed facial hair balances that beautiful face.

➎ FORTIFY OVER 40. While you’re at it,

foods, such as sugar, white flour, refined breads, and crackers. Sugar eats away collagen and elastin, proteins that make your skin look young. Desserts make us bloat. Instead, try gluten-free grains such as brown rice, buckwheat, amaranth, and quinoa. They’re surprisingly delicious. Turn on the game and have a buckwheat pizza, fresh bell pepper slices, or a smoothie while you’re screaming. It works.

wash down some high-quality supplements. Nutrition consultant Andrew Orvis of Rainbow Acres in Culver City, Calif., says, “Nutritional and herbal supplements buy your body an insurance program against the toxins we’re exposed to every day.”

Your prostate concern? Pumpkin is excellent, but the amount you’d have to eat would turn your skin orange. You need concentrations of nutrients that allow your body to sustain, repair, and rebuild everything from your hair and skin to your internal organs—even if you don’t always eat the perfect diet. Don’t forget to rotate brands and the actual supplements themselves. (See sidebar, at left.)

➏ HAVE MORE SEX. This is not a misprint. You’ll live longer. In a paper entitled “Sex and Death: Are They Related?” George Davey Smith, a professor of clinical epidemiology, and his colleagues, found in a study of 918 men age 45–59 that, “Mortality risk was 50 percent lower in the group with high orgasmic frequency.” So, pencil in some lovemaking on your calendar. Need we mention the many other benefits?

➐ GROOM. Clip those unruly eyebrows.

Nose-hair is not a turn-on. Use facial toner, moisturizer, and a weekly scrub. If you’re playing a round of golf or tennis, pack an SPF of 30 or above to block both UVA and UVB rays. Old dudes, short hair makes you

➑ WHITE-OUT. Avoid processed white

➒ MEDITATE. Sit comfortably, and leave your eyes open but loosely focused. Follow your breath. As long as you’re alive, your breath is going in and out—you don’t have to do anything. Just observe it, and when you notice you’ve been thinking, just dub it, “thinking” and go back to the breath. This cuts the swarm of nonstop thoughts in your head. It throws a different light on everyday problems, rests you, and gives you new strength and perspective.

➓ NURTURE YOUR EMOTIONAL SIDE. Laugh. Preferably at yourself. Things don’t always go the way you want. Realize you can fight another day. Use Your Words. It’s important for men to share their feelings.

Too often, we want to act out emotions or just push them away. Be Grateful. Write a gratitude list in the mornings. Ask For Help.

If not from a loving universe, then friends and family. Create. Whether art or business, or a new way to approach an old task— make something of value for others. That will help you create your life.

11. A joint formula. A blend of glucosamine, chondroitin, and MSM, in capsule form, is best.

12. Supplements for the brain. They naturally boost neurotransmitters and optimize cognition.

13. A liver supplement. The liver is the Brita filter of the blood. All toxins meet there.

14. Silica keeps collagen from breaking down and naturally makes your skin look younger.

15. Testosterone support. Improves muscle growth, energy, fat-loss, and sleep. Improves mood.

LifeSeasons Masculini-T helps support energy and stamina with testosterone-boosting nutrients, including tribulus, maca, and fenugreek.

Paragon Plus Energy Source Multi is a highenergy multi with green foods, antioxidants, enzymes, and nutrients for heart health.

Mushroom Wisdom Super Cordyceps uses CS-4, a high-quality, concentrated form of the mushroom.

Maitake is added for its immune benefits.

Terry Paragon Plus Pros Naturally Hair Pro-Tech is an effective Renew helps blend for prostate to prevent agehealth that includes related hair loss nettles, pumpkin seed with millet seed oil, beta sitosterol, saw oil and essential palmetto, and other nutrients. supportive nutrients.

The Healthy Edge

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g p g

Secrets to Super Summer Skin THE SKIN REQUIRES many nutrients to look and be healthy. Stresses from the environment can place the skin’s health at risk, especially during summer months when more people spend time in the sin. Follow these tips this summer to help protect your skin and keep it healthy and glowing.

BY MARY ANN O’DELL, MS, RD

Drink up: A hydrated body helps nourish skin cells and allows water-soluble vitamins to work better. Pure water is your best bet for hydration, but antioxidant-rich green tea is also a good option.

Boost Collagen: Natural collagen loss can contribute to signs of aging, including wrinkles and dry skin. Boosting vitamin C intake and ingesting collagen has been found to help support skin health and counteract signs of aging.

Soften skin with Hyaluronic Acid: Hyaluronic acid attracts and holds water, acting as a space-filling substance in the body and helping collagen stay hydrated and youthful. The skin contains over 50 percent of the body’s hyaluronic acid, which is vital for the skin’s structure and helps maintain youthful, smooth, elastic skin.

Protect skin from the sun: Eating a colorful diet rich in carotenoids (found in orange and green vegetables) can help shield the skin and eyes from the sun’s damaging rays. The American Academy of Dermatology also recommends using a broad-spectrum

Colla-Regen™ Collagen Complex Supports skin elasticity and firmness.* Fights free radical damage.* With health and beauty blend antioxidants.*

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Hair, Skin and Nails For stronger nails, thicker hair, and beautiful skin.* Liquid wholefood complex.

With MSM, aloe, biotin, vitamins, and minerals.

sunscreen with SPF 30 or more. It should be reapplied every 2 hours during sun exposure.

Soothe sunburned skin: Honey or aloe vera gel are natural remedies to soothe sundamaged skin by cooling, moisturizing, and reducing blistering and peeling.

Orange Blossom Honey Body Wash Exfoliates and cleans naturally.

Softens, nourishes, and repairs skin.

With royal jelly, propolis, and honey.

Solar Body Moisturizer Effective body moisturizer and natural sunscreen all in one.

Broad spectrum SPF 30+ protection.

Suitable for sensitive skin.

June 2016

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4/28/16 3:46 PM

Fitness Matters

BY MARY ANN O’DELL, MS, RD

WE ALL HEAR IT… the call to exercise more. But why is it so important, and how can you make it work in your busy lifestyle?

BENEFITS OF STAYING ACTIVE: Heart Health: Regular exercise can help improve circulation and control blood pressure and cholesterol levels.

Bone Health: Weight bearing exercise can slow down bone loss and may help reduce risk for osteoporosis.

Weight Control: Exercise is critical for weight control, helping improve muscle tone and increase fat loss.

used by the body as a source of energy. L-carnitine is a supplement to consider if you’re trying to lose weight. Carnitine’s primary function is to convert stored fat into energy. By shuttling more fatty acids into the cells’ mitochondria to be used for energy, carnitine ensures that your body stores less fat. As an added benefit, L-carnitine increases the ability to perform exercise longer and prevents muscle fatigue.

Whatever exercise you choose, find something you enjoy and get started on the road to feeling great!

Overall Health: Exercise makes you feel better! You really can have more energy and it helps your body handle stress more efficiently.

MAKING EXERCISE WORK FOR YOU Remember that exercise is any activity in which you are moving. This can include walking, grocery shopping, gardening, or other everyday activities. Weight training and cross training are good at any age, as they help to build and maintain lean muscle mass. Aerobic activity is vital because it improves heart and lung health. Strive for at least 10–15 minutes of physical activity every day to start.* As you begin to feel better, you will find it easier to fit consistent exercise into your schedule.

BOOSTING YOUR EXERCISE REGIMEN Nourishing and hydrating your body is important for any type of exercise program. Protein is a key factor for gaining lean mass and losing weight, and protein shakes can help you get the extra protein you need for your exercise program. Protein is involved in many processes in the body, including muscle repair and hormone regulation. Plus it can be

Energy Source Multi™ High-energy, high-potency daily multivitamin.

Contains B vitamins, antioxidants, and minerals.

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*Consult your health care provider before starting any exercise program.

100% Whey Protein Vanilla

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Liquid Carnipure L-carnitine.

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Raspberry flavor.

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The Healthy Edge

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clean eating

By Lisa Turner

snack time!

Savor every bite, crunch, and nibble with our yummy allergen-free treats

T

ired of string cheese and hard-boiled eggs? Break out of your snack rut with these completely satisfying mini meals, excerpted from JJ Virgin’s Sugar Impact Diet Cookbook. They are low in sugar and free of common allergens, including gluten, dairy, and soy.

Fresh-Baked Gluten-Free Sesame “Pretzels” SERVES 8 Craving a crunch? You can feel good about your family munching on these— they have none of the corn syrup, enriched flour, or inflammation-inducing oils you’ll find in most packaged pretzels.

1¼ cup almond meal or almond flour ½ tsp. sea salt 1 Tbs. coconut butter 2 large eggs

2 1 2

Tbs. plus 2 tsp. coconut flour large egg white, beaten with 1 tsp. water tsp. sesame seeds

1. Preheat oven to 350°F. Line large baking sheet with parchment paper.

PHOTO: PORNCHAI MITTONGTARE

2. Combine almond meal and salt in medium bowl. Add coconut butter, and rub it into mixture with your fingertips. Stir in eggs, and mix well. Add coconut flour, and knead dough until well combined. Let rest 10 minutes.

3. Divide dough into 16 pieces. Working with one piece at a time, roll dough out into a 7- to 8-inch long rope. Twist dough rope into desired pretzel shape, and place on prepared baking sheet. Repeat with remaining dough.

4. Brush pretzels with egg white mixture, and sprinkle evenly with sesame seeds.

Bake until pretzels are lightly browned, 23–25 minutes. Let cool before serving.

PER SERVING (16 PRETZELS):

150 cal; 6g pro; 12g total fat (2.5g sat fat); 6g carb; 180mg sodium;

3g fiber; 1g sugars

Roasted Spiced Chickpeas To help the spices stick, make sure you toss them with them with the chickpeas as soon as they come out of the oven. After they have cooled, store them in an airtight container for days of enjoyment.

1 1 ½ ¼ ⅛ ¼ ⅛

26

(15-oz) can organic no-salt added chickpeas, drained and rinsed Tbs. Malaysian red palm fruit oil tsp. ground cumin tsp. garlic powder tsp. ground cinnamon tsp. sea salt tsp. cayenne pepper

MAKES 4 SERVINGS (ABOUT ¼ CUP PER SERVING) 1. Preheat oven to 400°F. Line rimmed baking sheet with paper towels, and spread chickpeas over the top.

Place more paper towels over chickpeas, and gently rub to thoroughly dry them. Discard any loose skins, transfer chickpeas to bowl, and toss with palm fruit oil.

2. Discard paper towels and line baking sheet with aluminum foil. Pour chickpeas onto baking sheet, and roast, shaking pan every 10 minutes, until chickpeas are browned and crunch, 33–35 minutes.

3. Transfer to bowl and gently stir in cumin, garlic powder, cinnamon, salt, and cayenne pepper. Allow to cool completely before serving.

PER SERVING:

230 cal; 11g pro; 11g total fat (4g sat fat); 24g carb; 25mg chol; 100mg sod; 1g fiber; 18g sugars

June 2016

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4/28/16 4:30 PM

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3/24/16 11:09 AM

pure beauty

odor-free naturally Six solutions for battling body odor from head to toe

O

ur bodies’ distinctive scents, produced by the action of bacteria on perspiration, have many causes—from age to genetics to daily diet. But while body odors are normal and natural, most of us would prefer to do without stinky armpits and smelly feet. If you’re battling BO, no sweat: these six simple solutions will keep you odor-free, naturally.

1. Keep pits clean.

Sweat itself is virtually odorless. The unpleasant odor is caused by bacteria, which use sweat as a breeding ground. The bacterial breakdown of proteins on the skin’s surface is what causes the characteristic odor.

2. Fight fungus.

Stinky feet, like stinky armpits, are caused by bacteria, which thrive in the moist, warm environment of socks and shoes. The most common of these is Brevibacterium , a bacterium that feeds off dead skin, producing gases that have a sulfur-like aroma. Because they’re frequently enclosed, feet are also more susceptible to developing fungi, which can also contribute to stinky feet.

Banish BO: Keep feet clean and dry. Using a

weather or if you exercise vigorously—to wash odor-causing bacteria from skin. Use a good soap: African black soap made from the ashes of plantain skin, cocoa pod, palm leaves, and palm oil is a natural antibacterial. Or choose one that contains tea tree oil, rosemary, sage, or lemongrass for antibacterial and odor-fighting capabilities.

cornstarch-based powder can mop up moisture.

If you suspect you have a fungal infection, look for an antifungal lotion that contains tolnaftate, black walnut, tea tree oil, or other antifungal agents. Applying essential oils of cedar wood, thyme, or oregano directly to clean feet can also help fight bacteria, fungi, and odor.

Try: Alaffia Authentic

Try: Kathy’s Family Deodorant Foot Powder

Banish BO: Shower daily—possibly more, in hot

African Black Soap Tangerine Citrus

3. Lose the hair.

Apocrine glands, found on areas of the body where hair grows (like the armpits), produce sweat that’s high in protein, which bacteria can break down easily.

When hair traps sweat produced by these glands, it creates a more fertile breeding ground for bacteria.

Banish BO: Use a gentle hair-removal

Stinky feet are caused by bacteria that thrive in the moist, warm environment of socks and shoes.

28

product, or shave regularly.

Use a gentle shaving lotion or gel with ingredients such as lavender, shea butter, coconut oil, or aloe vera to soothe skin and prevent bumps.

Try: Acure Foaming Shaving Gel

June 2016

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4/28/16 4:31 PM

By Lisa Turner

4. Alter your pH. Lowering the skin’s pH level by applying an acid-containing ingredient, such as lemon or vinegar, helps fight odor. The reason: bacteria thrive in a more alkaline environment, so making the surface of your skin more acidic discourages bacterial growth.

Banish BO: After showering, apply

apple cider vinegar to a clean cloth and rub onto feet or armpits; let dry before dressing. Or use half a cut lemon. You can also apply essential oils of orange, lemon, grapefruit, or lemongrass for extra odor protection.

Try: Nature’s Answer Organic Grapefruit Essential Oil

5. Check your diet.

Besides affecting breath, certain foods can impact body odor. Cruciferous vegetables such as broccoli and cabbage are rich in strong-smelling sulfur compounds, which are secreted in sweat. Amino acids in red meat and choline in fi sh can also increase body odor. Likewise, certain foods help diminish stinky pits and feet.

Chlorophyll, the pigment that gives leafy greens their rich color, is a natural antibacterial; it appears to interfere with bacterial metabolism and may also absorb odiferous compounds.

Chlorophyll, the pigment that gives leafy greens their color, is a natural antibacterial.

Banish BO: Eat plenty of spinach, chard, kale, parsley, and other dark, leafy greens, and be aware of your consumption of crucifers, red meat, and fi sh for 6–12 hours before important events. Wheat grass juice or powder is extremely high in chlorophyll. Or take concentrated chlorophyll tablets or liquid; most experts recommend 100–300 mg per day.

Try: Paragon Plus Chlorophyll Caps

6. Choose natural deodorants.

Most mainstream antiperspirants contain aluminum chlorohydrate or aluminum zirconium, ingredients that plug the sweat glands to prevent perspiration. Because both are aluminumbased, there have been concerns over possible links with Alzheimer’s and breast cancer risk. Mainstream deodorants

may also contain parabens, endocrine disruptors that have been linked with cancer.

Banish BO: Use natural deodorants that are made

with essential oils and other compounds that can fight bacteria, reduce perspiration, and mask odors. Look for products that contain lavender, pine, peppermint, sage, or other essential oils. Some also contain zinc ricinoleate, which is an effective natural compound that eliminates odors. Crystal deodorants are made from mineral salts such as potassium alum, a larger molecule that’s not thought to be absorbed by the body. Look for those marked “free from aluminum chlorohydrate.”

Try: Nourish Organic Lavender Mint Deodorant Cream.

The Healthy Edge

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29

4/29/16 1:04 PM

natural gourmet

spring greens Homemade pesto sauces that are bursting with fresh garden herbs and veggies

P

esto made with the freshest ingredients is not only full of antioxidants, but it also gives simple dishes instantly elevated flavor.

These peppery, savory selections can lend a bright note to everything from pastas and salads to omelets and more. They’re sure to liven up your warm-weather menus.

Tried-and-True Basil Pesto

MAKES 1 CUP

If there’s one pesto recipe to clip and save, it’s this one. You can use it as a starting point for your own basil pesto, adjusting quantities to suit your taste, or apply the proportions to improvise with other herbs, nuts, and cheeses. ¼ cup pine nuts

½ tsp. salt, optional

¼ cup grated Parmesan cheese

⅛ tsp. ground black pepper, optional

3–4 cloves garlic, peeled

4

½ tsp. grated lemon zest, optional

⅔ cup olive oil PHOTOS: PORNCHAI MITTONGTARE

packed cups fresh basil leaves

Blend pine nuts, Parmesan, garlic, lemon zest, salt, and pepper (if using) in a food processor until finely chopped.

Add basil, and blend 1 minute, or until finely chopped, scraping down sides of bowl once or twice. With motor running, add oil in steady stream, and process until smooth.

PER 1 TBS. SERVING: 103 cal; 1g prot; 11g fat (2g sat fat); <1g carb; 1mg chol; 20mg sod; <1g fiber; <1g sugars

Penne with Dark Leafy Pesto and Roasted Squash

SERVES 4

Penne is a good pasta choice with pesto because the sauce gets into the grooves of the tubes for extra flavor.

3

yellow squash, quartered and sliced ½-inch thick

3

zucchini, quartered and sliced ½-inch thick

1

Tbs. olive oil

6

oz. penne or other medium-size pasta (1 ½ cups)

¼ cup Dark Leafy Pesto (see recipe, p. 31) 1. Preheat oven to 425°F. Toss yellow squash and zucchini with oil, and spread on one or two large baking sheets. Roast 20–25 minutes, or until vegetables are browned, tossing once or twice.

2. Meanwhile, cook penne according to package directions. Drain, reserving ¼ cup cooking water.

3. Toss penne with pesto and reserved cooking water. Divide among bowls, and top with squash.

PER SERVING:

222 cal; 7g prot; 10g fat (2g sat fat); 28g carb; <1mg chol; 25mg sod; 3g fiber; 6g sugars

30

June 2016

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4/29/16 1:05 PM

By Mary Margaret Chappell

Dark Leafy Pesto

MAKES 1 CUP

Made with blanched greens, this pesto gets a hint of Southern flavor from pecans and fresh sage. You could even spice it up with a dash of hot sauce.

8

oz. collard, kale, or mustard greens, tough stems trimmed

Sorghum and Sun-Dried Tomato Pesto Tabbouleh SERVES 6 Sorghum is a gluten-free grain that is gaining popularity and becoming more available in stores.

It has a chewy texture similar to couscous.

Sun-Dried Tomato Pesto Sun-dried tomatoes have such a rich, robust flavor that this sauce needs no cheese to taste decadent.

3

oz. dry-pack sun-dried tomatoes, sliced (1 cup)

½ cup sorghum, rinsed and drained ½ cup Sun-Dried Tomato Pesto (see recipe at right)

1

¼ cup pecans

cup packed fresh basil, parsley, or cilantro leaves

¼ cup Parmesan cheese or nutritional yeast

1

English cucumber, peeled and diced (2 cups)

3

cloves garlic, peeled

3

2

cups halved grape or cherry tomatoes

½ tsp. salt, optional

1

cup chopped fresh basil, parsley, or cilantro

¼ tsp. freshly ground black pepper

½ tsp. salt, optional

8

green onions, thinly sliced (1 cup)

⅛ tsp. freshly ground black pepper

2

Tbs. lemon juice

cloves garlic, peeled

¼ cup sage leaves ⅔ cup olive oil

1. Blanch greens in large pot of boiling salted water 3 minutes. Refresh under cold water. Drain, pat dry, and tear into pieces.

2. Pulse pecans, Parmesan, and garlic in food processor until finely chopped.

Add collard and sage leaves, and pulse until greens are finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper.

PER 1 TBS. SERVING:

100 cal; <1g prot; 11g total fat (2g sat fat); <1g carb; 1mg chol; 21mg sod; <1g fiber; <1g sugars

1. Combine sorghum and 1 cup water in medium saucepan; bring water to a boil. Cover pan, reduce heat to medium-low, and simmer 1 hour, or until grains are tender. Drain, and transfer to bowl.

2. Stir pesto into hot sorghum, then allow mixture to cool. Once sorghum is cool, stir in remaining ingredients, and season with salt and pepper, if desired. Let stand 1 hour or refrigerate overnight for best flavor.

PER SERVING:

175 cal; 4g prot; 10g total fat (1g sat fat); 20g carb; 0mg chol; 23mg sod; 3g fiber; 6g sugars

½ cup olive oil

1. Place sun-dried tomatoes in small bowl, and cover with boiling water. Let soak 5 minutes, then drain, and discard liquid. Cool.

2. Place tomatoes, basil (or parsley or cilantro leaves), and garlic in food processor, and process until finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper.

PER 1 TBS. SERVING: 75 cal; <1g prot; 7g total fat (<1g sat fat); 3g carb; 0mg chol; 14mg sod; <1g fiber; 2g sugars

The Healthy Edge

HE_June16_NaturalGourmet_JS.indd 31

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4/28/16 4:37 PM

favorite things

BY Liz Eastwood, BSc, CNC

traveling with your pet Keep your pet calm and happy on long road trips

S

ummertime is just around the corner, and that means travel. If you’re thinking about taking your furry friends on the road this year, a road trip checklist, along with a few tips for keeping them calm, can help create a smooth and happy journey.

Pet clean up: Waterless bathing solution for your dog, so you can clean and freshen fur without needing a tub, hose, or rinse.

Baggies for cleaning up after your dog.

Portable litter tray and litter for cats.

Pet first-aid and hydration: Lots of water. Ihor Basko, DVM, writes, “The average dog needs about 1 cup of water per 20 lb. of body weight per day. The average cat should drink about ½ cup of water per 6 lbs. of body weight daily.” He adds that twice that much water is needed during hot weather and if your pet eats dry food.

Glucosamine for dogs with hip or joint flare-ups. Travel can trigger osteoarthritis pain in dogs that are

prone to it. Glucosamine treats and supplements designed for dogs help prevent pain before it starts.

Probiotics. Humans aren’t the only ones prone to tummy trouble when traveling. A good probiotic not only helps to restore intestinal well-being, but also helps to prevent problems by supporting the immune system via an army of friendly flora.

Enzymes. Enzymes help enhance overall digestive function in pets and also help reduce gas.

Standard human first-aid kit.

These kits are important for any road trip, and some of the items included, such as bandage wraps, are important for pets as well as humans.

Pet Safety: Carrier or seat-belt harness. It’s critical to keep your animal family members secure while driving.

According to takepart.com, “At 35 mph, a 60-pound dog becomes a 2,700-pound projectile.” Cats and small dogs should be in a hard-sided, well-ventilated carrier in which they can turn around, lie down, and stand

TRAVELING WITH A CAT Unless your cat was conditioned to car travel before the age of six months, she will likely find it stressful. Cats can also be prone to motion sickness. For some cats, staying at home with a good pet sitter may be the best option.

For other cats, Bach Rescue Remedy Pet drops may help increase a sense of calm and control. Scent placement and positive conditioning can also make a significant difference.

Scent placement. Before you’ve even brought your cat to the car, put her blanket, bed, or a towel you’ve rubbed her with inside the car. The scent helps her feel that this space is her own, which makes her feel safer.

Pre-trip positive conditioning. Start your conditioning techniques several weeks ahead of your trip. Positive car conditioning techniques include feeding special treats in the car and taking short, easy trips that are immediately followed with a tasty reward.

32

up. Large dogs can be protected by special harnesses linked to seat belts.

ID tags. Attach a permanent and temporary ID to your pet’s collar. Put your name, address, and phone number, as well as an address and number where you can be reached on your trip.

Natural aids to help your dog stay calm in new surroundings: Bach Rescue Remedy Pet. These homeopathic drops are safe, and used by holistic vets all over the world to help reduce stress in pets. Use four drops in mouth, water dish, or food, as needed.

Valerian and chamomile. These herbs can ease stress and tension, helping to reduce canine anxiety associated with motion and noise.

Aromatherapy. Animal behaviorist Cesar Milan recommends lavender essential oil as an “association by scent technique” for dogs. Several times before your trip, put a drop of lavender oil on your hands for your dog to associate with pleasant experiences like feeding and walks.

Then let your dog smell the scent again to invoke a pleasant association that will calm him down. Note: Avoid using essential oils around kitties.

These concentrated oils may be toxic— even through breathing—for cats.

June 2016

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4/28/16 4:32 PM

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4/28/16 4:38 PM

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4/28/16 4:39 PM