$3 free
March 2013
supplement superstars! 12 cutting-edge nutrients you need to know about
TAKING ROOT
AÇAI
The truth about this exciting superfruit p. 8
the health benefits of licorice
GRADE A incredible, edible eggs
plus
SKIN CARE SECRETS STRAIGHT FROM YOUR KITCHEN
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savory gluten-free pasta recipes, p. 30
natural pain relief 1/31/13 1:53 PM
Badger Organic Hair Oils Badger introduces a line of organic hair oils that target specific problem areas. Argan Botanical Hair Oil is a daily leave-in conditioning oil for dry and damaged hair, made with argan, jojoba & baobab. Jojoba Herbal Hair Oil is a balancing herbal hydration for dry scalp, made with jojoba, rosemary & tea tree. Seabuckthorn Antioxidant Hair Oil is a nightly vitamin restorative oil for all hair types, made with seabuckthorn, apricot & pomegranate.
Sibu Beauty Facial Care Sibu Beauty introduces new facial care formula with sea buckthorn. Balancing Facial Cleanser is a naturally anti-bacterial cleanser that removes excess oils and impurities, leaving skin radiant and refreshed. Hydrating Serum is a light, non-oily serum infused with hyaluronic acid to promote youthful skin tone and texture. Replenishing Night Cream leaves skin looking and feeling radiant and refreshed, smoothing the appearance of wrinkles & fine lines.
Clean Well All-Natural Foaming Hand Sanitizer Kills germs naturally with a patented formulation of thyme. Easy to use foam that is great for schools and offices. Kid safe alcohol-free formula.
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Olave Premium Extra Virgin Olive Oil Rich, full-bodied olive oil with a fruity aroma. Made from a blend of select olives, including Italian Frantoio, Leccino and Coratina, and Spanish Arbequina varieties. Hand-harvested and first cold pressed.
Winter Park Honey Allergy-Bee Gone Honey Raw virgin wildflower honey produced locally in Florida. Contains bits of real bee pollen. May help with seasonal allergies.*
The Ginger People GIN GINS Ginger Spice Drops Sweet and chewy, perfectly spiced ginger drops . Made with fresh ginger juice. Vegan - gelatin free. Only 7 calories per drop.
Crunchmaster Cinnamon Sugar Grammy Crisps Winning graham taste without the wheat. The perfect mix of crunchy & sweet with cinnamon. Whole grain oven baked snack. Gluten Free.
1/30/13 12:30 PM
Pycnogenol®
Andalou Naturals Beauty Balms Andalou Beauty Balms are all-in-one skin formulas that act as a moisturizer, primer and SPF 30 sunscreen. They are formulated with fruit stem cells to repair, renew and regenerate skin. Available in Brightening with sheer tint, or Oil-Control Clarifying with no tint.
Pomology Anti-Aging with Resveratrol Formula Resveratrol-based antioxidant formula designed to promote healthy aging & longevity. * With red wine extract, pomegranate, & acai.
Amazon Thunder Elixa da Vida Caps Promotes immune system health.* Promotes mental clarity, vitality & energy.* Supports healthy inflammation response & detoxification.* Elixa De Vida (Elixir of Life) is a combination of Cat's Claw, Catuaba & Suma.
Pure Vegan
Pycnogenol® is a patented extract from French maritime pine tree bark. It is known for its antioxidant properties, but has other benefits in the body as well. Here is some of the more current research on Pycnogenol®. A recent study found that daily supplements of Pycnogenol® resulted in improved skin elasticity and hydration. This may be due to its ability to strengthen blood vessel health and improve circulation. According to one recent study, Pycnogenol® may improve symptoms of asthma, reducing inhaler dosage, sleep awakenings and doctor visits. Researchers report that daily supplements of 100 mg Pycnogenol® allowed for lowering the daily required inhaled corticosteroid dosage in 55% of participants. Only 6% of people in the control were able to control their asthma with a lower steroid dosage, while 19% of controls had to switch to a higher regimen to control their asthma. Another study showed Pycnogenol® benefits the heart. Patients were given 200 mg of Pycnogenol® daily for 8 weeks, or matching placebo. The results of the study showed that after 8 weeks of treatment with Pycnogenol, the amount that arteries dilated increased from 5.3% to 7.0%, indicating a decrease in atherosclerosis, or hardening of the arteries. It remained unchanged in the placebo group.
Vanilla Pea Protein Vegetarian soy-free protein formula. Supplies 25 g pea protein. Made only with natural sweeteners & flavors.
Pycnogenol® 30 mg g Lidell Back Pain + Sciatica Relieves back pain & sciatica symptoms.* Effective homeopathic oral spray with no known side effects.
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t Antioxidant supplement.* t Supports the body's ability to neutralize free radicals.* t With bioflavonoids added for synergistic effect.*
1/31/13 11:19 AM
March 2013
features 18 12 Cutting-Edge Nutrients With the incredible number of choices available in the world of natural health, it can be difficult to keep up with the latest and greatest. With that in mind, we’ve compiled a list of a dozen up-and-coming supplement superstars.
22 Exceptional Eggs They’re a staple in almost any kitchen, and key ingredients in everything from breakfast to dessert. But how much do we really know about eggs? Here’s the scoop on their health benefits, plus a selection of recipes and cooking tips that go a step beyond poaching and boiling.
departments NEWS FLASH
6
IBS RELIEF
The Latest Research. Broccoli extract offers hope for leukemia; the health benefits of Ester-C; and more.
SUPPLEMENT ADVISOR
8
Açai: The Real Story. This antioxidant-rich superfruit packs a potent health punch.
HERBAL ADVISOR
10
Licorice Twist. The many uses for this versatile herb may surprise you.
17
The right combination of diet and supplements can soothe irritable bowel syndrome.
L-CARNITINE
LIVING CLEAN
12
Putting an End to Pain. Natural ways to ease aches and calm inflammation.
14
An Aspirin a Day? The pluses and minuses of daily aspirin, plus other stroke prevention tips.
28
Kitchen Table Beauty. Nourishing skin care ingredients straight from your pantry.
GLUTEN FREE EXPERT’S CORNER
27
Safe, effective detox tips.
PURE BEAUTY HEALING EDGE
26
Boost your energy, protect your heart, and more with this powerhouse nutrient.
30
No Wheat? No Problem. Delicious gluten-free alternatives to some of our favorite foods.
NATURAL GOURMET GREEN FOODS
16
The quick and easy way to get the nutrients you need.
2
32
Healthy Vegan. The best meatless protein sources, plus recipes.
March 2013
HE_MAR13_TOC_JS.indd 2
1/31/13 10:31 AM
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www.GardenofLife.com BN_Feb13_batch print.indd 2
12/14/12 10:58 AM
letter from the editor
In with the New Editorial Director Nicole Brechka
Winter’s not quite over, but March is usually the month when we can at least start thinking about spring. And for a lot of us, the changing of the season means a bout of spring cleaning—a chance to go through all the stuff we’ve accumulated and pitch out what we don’t need.
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
Oftentimes, however, we discover new uses for old things, and never is that more true than in the field of natural health, where researchers are continually finding or confirming the benefits of many everyday substances. Take licorice, for instance. Sure it’s great for candy, and you’ve probably heard that it can ease digestive issues, but did you also know that it shows promise in treating adrenal exhaustion, diabetes, and more? See “Herbal Advisor” (p. 10) for the scoop. Then there’s the humble egg, a staple ingredient in everything from hearty breakfasts to decadent desserts. Once unfairly ostracized for its cholesterol content, the egg is regaining popularity as a versatile source of quality protein that’s good for a lot more than just baking or boiling. Find out more in “Exceptional Eggs” (p. 22). And before your clean out your pantry or fridge this spring, you might want to take a look at our article on “Kitchen Table Beauty” (p. 28). The skin care benefits of some of the everyday items you have lying around just might surprise you! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
4
Production Manager Mark Stokes
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 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 299 Paula Lane Shepherdsville, KY 40165 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 Jim Finnegan 800.443.4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com
Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox
THE HEALTHY EDGE. Vol. 3, No. 2. 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.
March 2013
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1/31/13 10:27 AM
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12/14/12 11:05 AM
newsflash
By Vera Tweed
Broccoli Supplement Offers Hope for Leukemia
music heals Music calms stress, reduces heart failure, lessens pain, and improves digestion and immune function, according to a review of research published in Nutrition. And patients who listen to music after surgery require less sedation and pain medication.
In lab tests at the Texas Children's Hospital in Houston, sulforaphane (broccoli extract) killed cancer cells taken from children with leukemia without hurting healthy cells. Other studies have shown that a diet high in sulforaphane, a natural component of broccoli and other cruciferous vegetables, helps to prevent breast, lung, prostate, colon, and bladder cancers. Sulforaphane also comes in supplement form, such as Jarrow Formulas BroccoMax.
Protein Boosts Muscle, in Young and Old Protein supplements, in powders or liquids, improve results from strength training in young and older people, according to a review of 22 studies that examined a total of nearly 700 people. The study, published in the American Journal of Clinical Nutrition, found that protein supplements improved the amount of muscle growth as a result of a longer-term weight-training program, and also enhanced muscle strength. Have trouble making sense of the label lingo on canisters of protein powder these days? Consult this handy chart. grass-fed
For dairy-derived proteins such as whey and casein, this ensures a more nutritious, hormone- and antibiotic-free product
rBGH-free
Protein sources are from cows not fed the bovine growth hormone rBGH
denatured
A process that breaks down the peptide bonds of a protein, making it easier to digest.
sprouted
Contains sprouted grains or legumes that are germinated (grown from a seed) and aren’t cooked, and are richer in proteins and micronutrients.
raw
Often made from sprouted grains or legumes and minimally processed.
PDCAAS
Short for Protein Digestibility Corrected Amino Acid Score, which measures both the amino acid profile and digestibility, with the highest number being 1.
6
GREEN TEA REDUCES ACNE Green tea, used topically, significantly improves acne, according to an eight-week trial published in the Journal of Investigative Dermatology. The active ingredient in the tea, EGCG, suppresses acne-promoting bacteria, reduces secretion of sebum (a pimplepromoting oily substance), and calms inflammation. Green tea is available in facial cleansers, creams, and lotions. One acne-specific product to try: Greensations Acne Killer Skin Spray.
HOT INGREDIENT OF THE MONTH:
Ester-C What makes this patented form of vitamin C so special? It contains naturally occurring metabolites that can help boost the absorption of vitamin C by white blood cells—a key part of the body’s immune system. Ester-C also undergoes a unique manufacturing process that neutralizes the vitamin’s pH, rendering it nonacidic and therefore gentle on the stomach. So it's ideal for those with sensitive digestive systems. One dose (1,000 mg) provides 24-hour immune and antioxidant support.
March 2013
HE_MAR13_newsflash_JS.indd 6
1/30/13 2:05 PM
/0!.ĥ IJƍ ""!.2!/ !*0 From the #1 Selling Vitamin C Capsule and Tablet Brand^
$!ĆŤ 2 * ! Ä‚Ä…ÄĄ +1.ĆŤ ))1*!ĆŤ 1,,+.0Äľ+" Ester-CÂŽ ... And A Whole Lot More!
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Once A Day Is All You Need! Look at the box... Compare Ester-CÂŽ to the leading effervescent brand^ and see for yourself.
24-Hour Advanced Immune Support* ESTER-CÂŽ EFFERVESCENT POWDER LEADING EFFERVESCENT POWDER^
7 B Vitamins & Electrolytes
Natural Orange Flavor
Recommended Servings Per Day
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The Better Vitamin C.
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Nothing Else Works Like It. , Ester-CŽ and The Better Vitamin CŽ are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. †Based on $17.99 SRP ‥ Based on $15.82 SRP, Emergen-CŽ Super Orange; Emergen-CŽ is a registered trademark of Alacer Corp.
t XXX "NFSJDBO)FBMUI64 DPN ^Based on SPINS data for 52 weeks ending 5/12/2012(dollars) Š 2013 American Health Inc. | 12-AH-1246
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
BN_Feb13_batch print.indd 6
12/14/12 11:02 AM
supplement advisor
By Vera Tweed
açai: the real story How this antioxidant-rich berry became a superfood
A
çai (pronounced “a-sigh-eeh”) has been a dietary staple in Brazil for centuries. However, due to its short shelf life (the nutrients perish in less than 24 hours after harvesting), it wasn’t available outside that region until relatively recently, when the Gracie family, founders and legendary masters of Brazilian Jiujitsu, opened an academy in Rio and brought the fruit, in the form of frozen pulp, to the city. Açai’s popularity soon spread, as it became a staple in the juice bars of Rio, and then grew from there. In 2000, açai landed in North America and has since found its way into juices, foods, beauty products, and dietary supplements.
Açai Power Açai packs an antioxidant wallop. Researchers at Texas A&M University, whose study was published in the Journal of Agricultural and Food Chemistry, found that açai juice raised blood antioxidant levels by 2.3 times, and açai pulp tripled them. Other human trials, published in Alternative Therapies in Health and Medicine, found that açai reduces inflammation, relieving joint pain in people with fibromyalgia and other autoimmune diseases. Animal research has found additional benefits: At Tufts University in Boston, researchers found that açai protects the brain against aging and neurological diseases. And the National Institute on Aging found that it may reduce damage from high-fat meals and extend lifespan.
Paragon Plus Açai Xtra is a powerful superfruit drink that is purely fruit-juice sweetened. In addition to açai, the formula has pomegranate, red sour cherry, blueberry, and red grape, plus ionic trace minerals to enhance nutrient absorption.
8
Tradition and Innovation A dark purple berry that grows 30–50 feet above ground on very skinny palm trees, açai looks somewhat like a grape. After being harvested, the berries are soaked, and the skin is removed and made into a pulp. Amazon natives mix the pulp with water to make juice. But to be shipped outside its native growing regions, the pure pulp has to be frozen or freeze-dried into powder. In Brazil, frozen açai pulp is blended with juice or coconut water, and other frozen fruits, syrup, or honey, and served in a bowl. This delicious concoction delivers the most complete form of açai, with healthful fats (including omega-3s), fiber, loads of antioxidants, a variety of vitamins and minerals, and amino acids. Some suggestions for making your own version: Keep a variety of fruit in your freezer. Slice and freeze bananas, melons, apples, pears, oranges, and other fruit you enjoy. For each bowl, combine one or two packets of pure frozen açai pulp (3.5 oz. per packet) and a few slices of other frozen fruits with a little juice, coconut water, or “milk” of your choice, such as soy, almond or hemp, and blend to the consistency of soft ice cream. Frozen banana slices, apple juice, and/ or a touch of agave syrup or honey will add sweetness. Scoop the contents into a bowl and top with a sprinkling of fresh (unfrozen) fruit and/or granola. Enjoy!
Nature’s Answer Liquid Platinum Açai Supreme contains a whopping 4,000 mg of açai per serving. Sweetened with agave nectar, this concentrate makes a delicious addition to smoothies or juice.
Protein powder can also be blended in with açai pulp. And the fruit’s pulp, powder, or juice can be added to salad dressings, sauces (after cooking, to retain nutrients), puddings, and cake toppings. For recipes, visit açairoots.com, sambazon.com, and navitasnaturals.com. .
Shopping Guide If you’d like to give açai a try, you’ve got plenty of options. Currently, it’s available in a variety of forms, including: Pulp, either pure açai or with added sweeteners and/or other fruit Pure açai juice (should contain 3g of fat per 8-oz. serving) Juice blends Powder (look for one that was freeze-dried without heat) Capsules Premixed, ready-to-drink smoothies Elixir with added botanical ingredients Energy drinks Sorbet
Paragon Plus Açai 1000 gives you the option of convenience—all you need are two capsules daily for a full serving of pure açai powder. And, of course, not everyone enjoys the taste of açai (which makes capsules perfect).
March 2013
HE_Mar13_SuppsAdvis_JS.indd 8
1/30/13 2:08 PM
Helping Our Heroes Stay Healthy Firefighters put their lives on the line every day. Along with the obvious dangers they face, on-the-job stress takes a toll on their cardiovascular system. But you don’t need to be a firefighter to be at risk. Living a high stress lifestyle can boost anyone’s odds of developing heart disease.* Kyolic® Formula 110 is a unique blend of Aged Garlic Extract™ and Coenzyme Q10, two powerhouse nutrients that can help protect your heart by supporting healthy cholesterol, circulation, blood pressure and arterial health.*
Research shows that firefighters are two to four times more vulnerable for heart attack or other cardiac events on the job compared to the rest of us. But here’s the good news: a recent UCLA clinical study on firefighters suggests that taking Kyolic Formula 110 may help improve heart health in a variety of ways.*
If the nutrients in Kyolic Formula 110 can help guard firefighters from effects of stress, just think of what it can do for you.*
Have you had your Kyolic today? Call 1-800-421-2998 and mention this ad for a FREE SAMPLE.
Visit www.Kyolic.com and join us! 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. This product is not intended to diagnose, treat, cure, or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.
BN_Feb13_batch print.indd 6
12/14/12 11:43 AM
herbal advisor
licorice twist
P
eople were taking licorice root (Glycyrrhiza glabra) medicinally 4,500 years ago in ancient Egypt and Syria. Today, it’s recognized as one of the most well-researched herbal remedies, and studies have confirmed many of its traditional uses. Although licorice root is recommended for many different complaints, the two most common are adrenal exhaustion and digestive issues. ALIAS: Two types of licorice root supplements are available, and it’s crucial to understand the difference between them. The first is a whole root extract that contains glycyrrhetinic acid, which is helpful in resolving adrenal exhaustion but may cause hypertension if overused. The other is deglycyrrhizinated (DGL) licorice, in which the glycyrrhetinic acid has been removed to prevent blood pressure issues. HOW IT WORKS: Glycyrrhetinic acid blocks the body’s breakdown of cortisol, which has potential health benefits and risks. Glycyrrhetinic acid can boost adrenal gland function, which enhances stress resistance. However, too much glycyrrhetinic acid can mimic the body’s overproduction of aldosterone, a condition known as pseudoaldosteronism, which leads to high blood pressure, sodium and water retention, and potassium depletion.
HEALTH BENEFITS: Adrenal exhaustion. During periods of chronic stress, the body increases production of the hormone cortisol. Adrenal exhaustion develops when the body can no longer sustain this cortisol output. Fatigue typically follows, and many people become dependent on caffeine to increase their energy. Licorice root (containing glycyrrhetinic acid) helps because it blocks the body’s breakdown of cortisol, enabling a restoration of normal levels of the hormone. 10
By Jack Challem
This versatile herb has a variety of proven health benefits
People with adrenal exhaustion typically have low cortisol levels in the morning and high levels in the evening, providing a late-night “second wind.” So take licorice root supplements with breakfast and lunch, but not dinner. You will need less licorice root as you recover. Digestive problems. Licorice is a demulcent—that is, an herb that provides a soothing coating to the upper digestive tract. DGL licorice supplements may lead to improvements in heartburn, gastric reflux, and gastric and duodenal ulcers. Diabetes. Some evidence indicates that licorice root may also help reduce blood sugar and insulin resistance, two of the hallmarks of type 2 diabetes. Although these studies used glycyrrhetinic acid, it may be better to use DGL licorice to avoid an increase in high blood pressure. Cavities. Research at the University of California’s school of dentistry suggests that licorice root can protect against cavities. Both in vitro and two small human studies found that licorice root led to a significant reduction in cavitycausing bacteria. Inflammation. Licorice has broad anti-inflammatory properties—important because every disease process involves inflammation to some degree. Cell studies have documented that licorice root reduces the activity of many different proinflammatory compounds, including cyclooxygenase, lipoxygenase, and prostaglandin E2. BACKGROUND CHECK: Glycyrrhetinic acid (also known as glycyrrhizin) is 50 times sweeter than sugar—hence, its use in candy. However, licorice candies typically contain large amounts of sugar and should not be used medicinally. In
fact, many candies use similar tasting herbs, such as anise or fennel, to mimic the taste of licorice. GLEANINGS: The German government licenses licorice root as a medicinal tea for the treatment of bronchitis and gastritis. HEADS UP: Before taking licorice for adrenal exhaustion, make sure you have a correct diagnosis. Key symptoms include fatigue, low blood pressure, and dizziness when standing up. WHAT TO TAKE: If you suffer from adrenal exhaustion, choose a “whole” licorice root supplement or tincture containing glycyrrhetinic acid. For all other needs, stick with a DGL supplement. Follow label directions because product potencies may vary. Michael’s Naturopathic Adrenal Xtra Energy Support combines licorice with other adrenal-supportive nutrients, including ashwagandha, rhodiola, vitamin C, and pantothenic acid
Natural Factors DGL Licorice is a chewable form of licorice that has been specially processed to have glycyrrhizin removed. This form helps protect the stomach lining and intestinal wall.
Paragon Plus PurExtract Licorice is a concentrated liquid extract of whole licorice root, so it contains all the known active constituents of licorice.
March 2013
HE_MAR13_HerbalAdvisor_JS.indd 10
1/30/13 2:10 PM
RED PROPOLIS protects one of the most complex ecosystems on earth, the beehive. Imagine what it can do for yours...
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* 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
BN_Feb13_batch print.indd 6
12/19/12 3:51 PM
healing edge
By Jonny Bowden, PhD, CNS
putting an end to pain
Q
I have arthritis and am wondering what foods and supplements are the very best for relieving pain?
A: Arthritis is basically inflammation of a joint, usually accompanied by swelling, stiff ness, and pain. It can be caused by a variety of things, including infection, degenerative changes, trauma, injury, or metabolic disturbances. While there are more than 100 different types of arthritis, osteoarthritis—wear and tear on the joints—is the most common. When cartilage in the joints wears down, you’re left with just bone rubbing on bone. And that hurts. Any joint can be affected; though it’s common in the knees, arthritis can also affect the hips, neck, lower spine, hands, and feet. About two-thirds of all folks over age 65 have physical signs that you can see on an X-ray, even if they have no symptoms. Fortunately, there are many natural ways to combat arthritis and its symptoms. Foods that are rich in natural anti-inflammatories, such as apples and onions, are the go-to menu items for pain. There are also anti-inflammatory nutrients, such as omega-3s; natural pain relievers, such as Curamin; and supplements that may help specifically with arthritis, such as glucosamine and chondroitin.
Alpha Omegas Omega-3 fatty acids are some of the most anti-inflammatory molecules on the planet. But omega-6s—the fats found in vegetable oils—have an opposite, inflammatory effect. Your body actually needs both, but they have to be in balance for optimum health. The problem with the modern diet is that the ratio of omega-6 (inflammatory) to omega-3 (anti-inflammatory) is about 20:1. So in order to reduce inflammation, it’s important to cut back on your intake of omega-6s, which are found in almost all processed foods, as well as in corn, 12
sunflower, safflower, canola, and other commercially processed vegetable oils. Of course, you also need to boost your intake of anti-inflammatory omega-3s. Cold-water fish such as wild salmon are loaded with them. So it’s a good idea to incorporate more fish into your diet. You can also supplement with fish oil or flax oil.
Foods That Tame Inflammation Apples and red onions are packed with the anti-inflammatory compound quercetin,
while tart cherry extract—as well as cherry juice and dark cherries—is high in antiinflammatory compounds called anthocyanins. Studies at Michigan State University show that tart cherry extract stops the formation of some inflammatory agents about 10 times as effectively as aspirin. Blueberries have also been shown to fight inflammation and protect against oxidation. And cruciferous vegetables, such as broccoli, cabbage, and Brussels sprouts, should be a part of every anti-inflammatory diet. They contain indoles, plant chemicals that are powerful anti-inflammatories.
Soothing Supplements One supplement that really works for arthritis pain is Curamin by Terry Naturally.
Natural ways to ease pain and stop inflammation This blend of agents found in the spice turmeric is made with four ingredients known to be effective for pain: a special kind of super-absorbable curcumin called BCM-95, a standardized boswellia extract known as BosPure, dl-phenylalanine, and nattokinase. Best of all, it works to relieve pain within one hour. There are two other supplements that I’d recommend specifically for arthritis: glucosamine sulfate and chondroitin. Glucosamine is a basic building block of our connective tissue. Although we have an ample amount of the stuff when we’re young, we lose some as we age, causing a thinning of cartilage that often leads to osteoarthritis. Though glucosamine can’t bring cartilage back, it can help prevent further loss, as well as reduce symptoms such as pain, swelling, and joint stiff ness. Chondroitin sulfate is a building block of connective tissue that stimulates cartilage cells. It works beautifully when paired with glucosamine to speed regeneration and recovery. Studies have shown that glucosamine and/or chondroitin can help repair damage caused by osteoarthritis. For example, the Annual Scientific Meeting of the American College of Rheumatology in 2005 reported that the combination of glucosamine and chondroitin sulfate is at least as effective as the drug Celebrex in treating osteoarthritis pain. The best studies used 1,500 mg of glucosamine a day, though many like the idea of “loading up” on 3,000 mg a day for a month and then dropping to 1,500. Pair it with chondroitin at around half the dose. Remember, natural solutions—foods and supplements—work synergistically and may take some time to take effect. So it’s important to follow the recommendations above consistently, and give them some time to work—and then you’ll be sure to get some relief!
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™
More Cultures. One Capsule. Once a Day.
Probiotics are the healthy cultures or “friendly bacteria” inside of us that help us digest and synthesize nutrients, protect us from toxins, and fortify our natural defenses. Age, poor diet and stress deplete our bodies of billions of good bacteria which could lead to digestive issues such as constipation, gas and bloating. Ultimate Flora high-potency probiotics promote good digestive health by providing an easy and safe way to supplement your body with more live cultures and more probiotic strains in each small capsule.*
Ultimate Flora Critical Care Probiotic 50 Billion live cultures 10 different probiotic strains that occur naturally in the human body Delayed-release capsule to help protect probiotics from harsh stomach acid Potency guarantee
Manufacturer’s Coupon Expires 7/ 31/ 2013
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ANY ULTIMATE FLORA PROBIOTIC
CONSUMER: Offer valid at participating stores in the U.S. only. Limit one coupon per item purchased. May not be combined with any other offer or redeemed for cash. May not be reproduced or copied. Consumer pays sales tax. RETAILER: We will reimburse you the face value of this coupon plus 8¢ handling provided you and the consumer have complied with the terms of this offer. Invoices proving purchases of sufficient stock to cover presented coupons must be shown on request. Any other application may constitute fraud. Coupon void where prohibited, taxed or restricted. Consumer must pay any sales tax. Cash value .001¢. Reproduction of this coupon is expressly prohibited. Mail to: Renew Life Inc., Inmar Dept. 31257 One Fawcett Drive, Del Rio, TX 78840
Available at natural stores and fine retailers everywhere. For more info or a location near you, call 1-800-830-1800 or visit www.renewlife.com.
Ultimate Flora is America’s #1 Probiotic Brand
†
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Based on SPINS natural channel data, 52 weeks ending 10-27-12.
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expert’s corner
an aspirin a day?
Q
I take one regular aspirin a day. I’ve been told that this medicine is compromising my intestinal function. Should I discontinue the aspirin, or is there a benefit to staying on it?
A: Aspirin is an old and trusted medicine that works as a mild analgesic by thinning the blood, which makes the platelets less sticky. Aspirin is an effective minor pain reliever and muscle relaxant for many people. However, it can also severely irritate the mucous membranes in the gastrointestinal (GI) tract, including the throat, esophagus, stomach, small and large intestines, and rectum. Aspirin can cause bleeding anywhere along the GI tract. Bleeding from aspirin or other NSAIDs (nonsteroidal anti-inflammatories) is one of the top reasons people go to the emergency room in the U.S. They have severe abdominal pain, or have become untenably weak from chronic low-level bleeding. Often, people are not aware of GI bleeding. If you regularly use aspirin (or Aleve, ibuprofen, Tylenol, etc.), check your stool for hidden (occult) blood every year. Your doctor or public health clinic can give you a simple ColoCARE kit that you can easily use at home to check for bleeding in your GI tract. If you’ve been told to take an aspirin a day for heart health, this may be outdated advice. For women, it has been definitively disproved to prevent the first heart attack. Having said that, a baby aspirin a day may prevent a stroke for women with a strong family history of stroke and no family history of gastrointestinal cancers. Oddly, the aspirin a day adage may prevent men—especially men under the age of 65 who have already had one heart attack—from suffering a second heart attack. But aspirin doesn’t seem to prevent strokes in men of any age. Many strokes are triggered by chronic atrial fibrillation, which causes the blood
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By Emily Kane, ND, LAc
The advantages and disadvantages of using aspirin, plus stroke-prevention tips
flow around the cardiac muscles to be somewhat spasmodic. This sometimes causes temporary pooling of the blood, which can allow a small clot of platelets or fibrin to clump together. If this small clump gets into the general circulation and lodges in a tiny blood vessel in the brain, impeding oxygen delivery, a stroke results, which can kill a swath of brain cells around the impedance. Sometimes, this sequence of events can be prevented with the use of aspirin or other blood thinners. But blood thinning has a downside, which is too-easy bleeding. While most strokes are embolic (because of a clot), some are hemorrhagic (because of a bleed). Depending upon your age and flexibility, blood thinning may not be a good idea for you. For example, if you have compromised balance or eyesight, and consider yourself at risk for slipping and falling, using a blood thinner is probably a bad idea. Internal bleeding would not be a pleasant way to die. On the other hand, if you do have a strong family history of strokes and are willing to check for aspirin-induced bleeding, a baby aspirin (81 mg, not the full-strength 325 mg) may be a reasonable precaution. But there are other ways to prevent strokes. For example, eating raw foods daily or taking digestive enzymes with your high-protein meals will help keep the level of enzymatic activity in your body high. Enzymes are your natural clot-busters— they prevent clot formation altogether. Pineapple (especially the core, which usually gets thrown away) is exceptionally high in enzymes, as are papaya seeds. You can take these in capsule form with meals to help you digest your food. Or take them without food to reduce inflammation and potential clot formation. About 500–1,000 mg daily of protein-digesting enzymes is almost always a safer choice than aspirin for stroke prevention.
You could also use aspirin infrequently— only at times when you will be in a prolonged seated position, such as on a long flight or car ride. Clots often form behind the knees when bent, so it’s also a good idea to stand and walk around every few hours when you’re traveling. One simple gauge as to whether or not your blood is overly thinned is to keep track of your bruising. If you frequently observe bruises on your body that you have no recollection of incurring, it’s likely that your blood is too thin and you are at risk for excessive bleeding. However, if you take a baby aspirin a day and have no stomach irritation, no evidence of bruises on your arms and legs, and pass the annual ColoCARE test, you’re probably fine with a baby aspirin. The take-home message here is to get individualized treatment. What’s good for you is not necessarily good for your neighbor. Make sure to work with a health care professional, who can provide you with optimal, individualized, therapeutic recommendations—which may not match pharmaceutical advertising.
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Green Foods = Nutrition Power MARY ANN O’DELL, MS, RD DO YOU EAT ON THE RUN? Do you eat less than the recommended servings of fruits and vegetables? Spinach, broccoli, cauliflower, and other nutritious fruits and vegetables should form the basis of a good healthy diet, but nutrition surveys consistently show that most Americans eat more convenience and fast foods, and fewer fresh fruits and vegetables. The result is that most Americans are not getting the full benefit of these nutritious foods. Enter green foods! Green foods include a variety of nutrient-dense plants and organisms, including spirulina, chlorella, wheat grass, barley grass, and vegetables, carefully processed into fresh juices, powders, capsules, or tablets. They are the perfect solution for eating on-the-run or filling in the gaps where the current diet is lacking.
BENEFITS OF USING GREEN FOODS: • Energizing—Rich in nutrients and proteins that nourish the body, green foods provide a non-stimulating form of natural energy. • Alkalizing—Promote healthy acid/alkaline balance in the body. • Digestive Support—Green foods are a good source of enzymes, which support digestive health in the body. • Antioxidant Protection—Supplies a wealth of vitamins and phytonutrients that protect cells against free radical damage. • Source of Protein—Green foods supply amino acids and protein that is easily digested and utilized by the body. • Rich in Vitamins and Minerals—Green foods provide a variety of vitamins and minerals in easily absorbed forms. • Source of Chlorophyll—Chlorophyll’s chemical structure is very close to hemoglobin, the oxygen-carrying protein & red pigment in human blood. Chlorophyll is often used as a blood builder and overall tonic.
Berry Bikram Balance Vitalize, energize, & rejuvenate.* Supplies the antioxidant power of 15+ servings of fruits & veggies in each scoop. Helps you regain or maintain maximum health.*
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Organic Spirulina 500 mgg Green super food. Certified organic whole food concentrate. Provides carotenes, protein, & essential fatty acids.
Chlorella 500 mg Chlorophyll-rich green food.* Broken cell wall to enhance absorption.
Pesticide and herbicide free.
March 2013
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IBS: Get Relief the Natural Way
BY MARY ANN O’DELL, MS, RD
IRRITABLE BOWEL syndrome (IBS) is a recurring intestinal disorder that causes abdominal pain and discomfort, cramping, bloating, diarrhea, and constipation. About 1 in 6 people in the U.S. have symptoms of IBS, making it one of the most common disorders diagnosed by doctors. While IBS is a long-term condition, the symptoms can be managed and kept under control naturally.
antispasmodic and analgesic action, making it useful and effective when cramping is present. And probiotics are essential since they help to promote balance in the intestinal tract. These steps can help you get control and find relief from irritable bowel syndrome the natural way.
Uncover Triggers Consider what may trigger the symptoms of your IBS. Food allergies or sensitivities can trigger IBS, and it’s not uncommon for people with IBS to have undiagnosed gluten sensitivity. Stress, large meals, fatty foods, caffeine, and/or alcohol are also common triggers. Determining what triggers your IBS symptoms can help you control them better. Increase Fiber. A high fiber diet (20–35 grams fiber per day) is recommended to support normal bowel function and to help decrease diarrhea. Be sure to include a good portion of this as soluble fiber, the fiber found in oats, psyllium, flaxseeds, and rice. Acacia fiber, a specific soluble fiber, has become very popular among those with IBS. Not only has it been shown to help relieve constipation and diarrhea, but it also acts as a prebiotic, helping to promote intestinal balance. With any increase in fiber intake, be sure to drink plenty of pure water.
Smooth Fiber 14™ Grit free, gluten free liquid fiber supplement for digestive health.* Supplies 14 g fiber per serving from acacia and inulin. Orange cream flavor.
Peppermint Eze™ Enteric Coated Peppermint oil capsules. Add Support Supplements. Several nutritional support products can help control symptoms and improve overall health. Because of dietary changes and intestinal difficulties, a good multivitamin is essential for anyone with IBS. Digestive enzymes can support and enhance the digestive process, ensuring food is properly digested and utilized. Enteric coated peppermint oil has an
Acidophilus Pearls Provides relief from occasional gas, bloating, constipation, or lactose intolerance.* The goodness of yogurt in one tiny capsule. No refrigeration required.
With ginger & fennel for their synergistic benefits.* Enteric-coated so ingredients will be released in the intestines.
Quad-Zyme™ Vegetarian Enzyme Complete vegetarian plant enzyme complex. Supports digestion.* With protease, amylase, lipase, & cellulase.
The Healthy Edge
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CUTTINGBY LISA TURNER
EDGE NUTRIENTS A DOZEN UP-AND-COMING SUPPLEMENT SUPERSTARS
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T
he world of supplements can be confusing—especially as new vitamins, herbs, antioxidants, and more flood the shelves of your local store. What’s new, what’s novel, and which ones will really light up the screen? “In general, you’re seeing more liquid and effervescent formulas, especially for multivitamins, B vitamins, vitamin C, and immune-boosters,” says James Gormley, natural products industry analyst and Board Member of the Natural Health Research Institute (NHRI). “You’re also seeing more supplements specifically designed for children, especially new forms of omega-3 fats. And combination formulas, which are more convenient and often more economical than buying individual supplements.” Meanwhile, some old standbys are getting novel twists, such as advanced delivery systems, synergistic formulas, or new-and-improved ingredient sources, including more organics. Here are 12 that you should know about:
1
PQQ. Pyrroloquinoline quinone (PQQ), a vitamin-like compound, is found naturally in green tea and many foods. It’s been studied since the 1960s, but has gained recent popularity because of its role in improving cognitive function related to memory loss. Animal studies have also shown that PQQ improves the number and function of the mitochondria—the cell’s energy producers—and can protect mitochondria from damage.
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PTEROSTILBENE. Naturally occurring in blueberries and red grapes, pterostilbene is a powerful anti-inflammatory that may protect against breast cancer, diabetes, and high LDL cholesterol levels. In one study, pterostilbene inhibited the growth of breast cancer cells, and another study found that pterostilbene was more effective than resveratrol in inhibiting colon cancer cell growth. Pterostilbene may also reduce LDL cholesterol while increasing HDL levels, and may help protect against diabetes.
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UBIQUINOL, the active form of coenzyme Q10, is essential for cardiovascular health. In one study, patients suffering from advanced congestive heart failure exhibited significantly improved heart function after supplementing with ubiquinol. It also acts as a powerful antioxidant to help protect cells from oxidative damage, and may play a role in preventing cancer and diabetes. Because the body's ability to convert CoQ10 into ubiquinol diminishes with age, taking a ubiquinol supplement may be a better bet for people over 40.
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AGARIKON (Laricifomes officinalis), a type of fungus that grows on conifers, has been used for thousands of years to protect against consumption and smallpox. An extract of the fungus was recently tested through the BIO Shield Program, a division within the Defense Department that searches for remedies against biological warfare agents and bioterrorism threats such as smallpox or anthrax. The extract may show promise as a protective agent against other viruses.
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KRILL OIL. Tiny, shrimp-like crustaceans called Antarctic krill are rich in an oil that contains omega-3 fatty acids and astaxanthin, a red antioxidant pigment. Krill oil has a different chemical structure than most fish oils, and may be more easily absorbed by the body. Studies have shown that it can significantly reduce dysmenorrhea, premenstrual mood swings, and other symptoms of PMS. Another study found that 1–3 grams of krill oil per day reduced LDL cholesterol by 34 percent and raised HDL cholesterol by 43 percent compared to placebo.
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WHEY. Still popular as a soy-free source of concentrated protein, whey may help regulate blood sugar, promote muscle building, and support the immune system. Today’s cutting-edge whey protein products have a variety of incarnations, from individual onthe-go packs to stevia-sweetened formulations made from organic or grass-fed cow’s milk.
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RELORA, a combination herbal formula made from phellodendron and magnolia, mitigates the body’s production of cortisol to reduce stress and anxiety. Relora also acts as a gentle muscle relaxant and can combat mood swings, irritability, insomnia, and depression. It may help in weight control by stemming stress-related eating and regulating the body’s tendency to store fat when cortisol levels are high.
The Healthy Edge
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12 CUTTING EDGE NUTRIENTS, CONT.
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COCOA. The ingredient that gives chocolate its health properties, cocoa is now sold in supplement form. “Cocoa demonstrates significant benefits for the cardiovascular system, helping to lower LDL (bad) cholesterol, elevate HDL (good) cholesterol, reduce the risk of heart attack and stroke, reduce the risk of high blood pressure, and even reduce the risk of cancer,” says author and plant medicine expert Chris Kilham, known as the “Medicine Hunter” for his extensive research in over 20 countries. “Furthermore, cocoa consumption is associated with reduced cognitive decline in old age, and cocoa is rich in agents that enhance the production of various feel-good chemicals in the brain.”
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COLLAGEN. Collagen is the most abundant protein found in the body, and we lose it as we age. Collagen loss is linked not only to sagging skin and wrinkles, but also to weak muscles and organs—including thinning lung tissue—and bone loss. According to some studies, collagen also has an appetite suppressing effect, which may make it useful for weight loss. Look for hydrolyzed collagen capsules, as well as drink powders and cosmetics.
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GREEN FOODS. Designed as easy, convenient ways to add more greens to any diet, green foods powders or tablets are always popular. Look for new twists on old favorites: You’ll find more organic formulations, raw foods formulas, stevia-sweetened blends, and powders with supplemental ingredients such as chia seeds and probiotics. You’ll also see more formulas featuring berries, black cherry, and superfruits such as açai and goji, which add valuable phytochemicals.
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CURCUMIN. Known in the anti-inflammatory world as a safe, natural, food-based supplement, curcimin’s reputation is well-deserved. Studies have shown that it can treat conditions ranging from inflammatory bowel disease to rheumatoid arthritis to cystic fibrosis. And it may protect against cancer, Alzheimer’s, cardiovascular disease, and obesity. New twists on curcumin products include high-dose formulas, synergistic blends that increase bioavailability, and the addition of other anti-inflammatories such as black pepper, ginger, garlic, saffron, and zingerone.
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LYCHEE. This cute fruit with what’s been described as a “perfume” flavor hails from China and Southeast Asia, where it’s a popular ingredient in desserts. Now, lychee extract is proving to help trim abdominal fat, and may help people with metabolic syndrome. A study published in the Journal of Functional Foods found that subjects who took Oligonol (a lychee extract) lost an average of 3 cm. in waist size and experienced a 15 percent reduction in abdominal fat.
5 favorite cutting-edge formulas
QUALITY OF LIFE VITAPQQ CAPS Quality of Life supplies this highquality clinically studied formula that features 10 mg of PQQ enhanced with 75 mg CoQ10 in each capsule.
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PARAGON PLUS RELORA EASE Support healthy relaxation with a complete herb and nutrient formula. Relora Ease combines Relora with other support nutrients including L-Theanine, B6 and magnesium.
AKIN’S & CHAMBERLIN’S OPTI-WHEY PROTEIN Available in Chocolate and Vanilla flavors, this whey protein is made from cows not treated with rBGH. Its natural sweet taste comes from stevia, not sugar or artificial sweeteners.
NEO CELL COLLAGEN + C POMEGRANATE LIQUID From a company specializing in collagen supplements comes a premium liquid version of collagen (types 1 & 3), which is combined with vitamin C, pomegranate, green tea, and ionic minerals for optimal absorption.
PARADISE HERBS ORAC-ENERGY GREENS This is an all-in-one greens formula that supports physical wellbeing, detoxification, alkaline balance, and energy levels. Features organic greens and concentrated superfoods.
March 2013
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Restful Nights, Better Days It’s hard to be at your best when you don’t get enough sleep. Source Naturals® MELATONIN can help you with occasional sleeplessness. Because everyone’s body is different, we offer the widest variety of melatonin products. Source Naturals® MELATONIN comes in different potencies, as well as different forms: vegetarian capsules, liquid, tablets, and orange or peppermint sublinguals. We’ve become the #1 melatonin brand because we’ve helped millions of people ease into restful sleep. Visit SourceNaturals.com to find the right Source Naturals MELATONIN sleep solution for you.*
The #1 Melatonin Brand1
Did You Know?
Everyday activities can cause wear and tear on cells and tissues. Restful sleep is the critical process needed for biochemically repairing and restoring these cells and tissues. Without this process, our overall vitality can decline.
Source Naturals is available in natural products stores nationwide. 1Source: SPINSscan Natural Channel Total US, $ Sales, 52wks Ending 11/26/2011 ©2013 Source Naturals, Inc. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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exceptional
eggs There’s still a lot to learn about this protein-packed basic
Think you know how to boil an egg? Google the process and you’ll find there’s a lot more to it than 10 minutes in boiling water. Molecular gastronomists have devoted years to researching the emulsion properties of egg yolks in mayonnaise and the rising capacities of beaten whites in soufflés. Health experts used to advise against eating eggs because of the yolks’ high cholesterol levels. But in recent years, eggs have fallen back into favor, thanks in part to a 1999 study from the Harvard School of Public Health that found healthy men and women who ate an egg a day experienced no rise in blood cholesterol levels. We’ve put together a selection of recipes that call for a reasonable number of eggs, so cholesterol and saturated fat levels remain in check. From a fail-safe quiche batter to floating meringues, these recipes will give you a better understanding of all the things you can do with eggs.
BY MARY MARGARET CHAPPELL PHOTOGRAPHY BY PORNCHAI MITTONGTARE
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Floating Islands
SERVES 6
This classic bistro dessert is a fantastic example of culinary economy. The whites of four eggs are used to make meringues, which float in creamy custard thickened with the yolks. CUSTARD 4 large egg yolks 1 _ 3
cup sugar
2½ cups skim milk 1 tsp. vanilla extract
2. To make Meringue Islands: Line baking sheet with 2 layers paper towels. Beat egg whites with electric mixer on low speed 2 minutes, or until frothy. Add 2 Tbs. sugar and pinch of salt, increase speed to medium, and beat 1 minute, or until meringue begins to turn white. Add 2 Tbs. sugar, and beat 2 minutes more. Add remaining sugar, and beat 4–5 minutes, or until firm peaks form. Beat in vanilla extract until just combined.
MERINGUE ISLANDS 4 large egg whites ½
cup sugar
Pinch salt ½
1. To make Custard: Whisk egg yolks with sugar in bowl 2 minutes, or until thick and pale yellow in color. Bring milk to a boil in medium saucepan. Whisk ı/2 cup hot milk into egg mixture until blended. Whisk in remaining milk in steady stream until smooth. Return mixture to saucepan, and cook over medium-low heat 5 minutes, or until thickened but not boiling, stirring constantly. Strain into clean bowl, cool, then stir in vanilla.
tsp. vanilla extract
Ground nutmeg, for garnish Jarred caramel sauce, optional
3. Bring 1 inch water to a simmer in large skillet over medium heat. Using 2 soup spoons, scoop and scrape 6 dollops of meringue into simmering water. Poach 1 minute. Flip meringues, and poach 1 minute more, or until puffy and firm. Transfer to prepared baking sheet; repeat with remaining egg white mixture to make 18 meringues total. Cool.
4. Ladle ı/2 cup Custard into each of 6 shallow serving bowls. Float 3 Meringue Islands atop each serving. Sprinkle with nutmeg, and drizzle with caramel sauce, if using. PER SERVING (½ CUP CUSTARD WITH 3 MERINGUE ISLANDS): 196 CAL; 8G PROT; 4G TOTAL FAT (1G SAT FAT); 34G CARB; 144MG CHOL; 108MG SOD; <1G FIBER; 33G SUGARS
1 large hard-boiled egg contains 78 calories, 6 g protein, 5 g fat, and 212 mg cholesterol. Parmesan-Chive Popovers
MAKES 12 POPOVERS
Beaten eggs and a hot oven are what lift popovers to incredible heights. Serve these as a side dish, or slice open and fill with roasted vegetables or a thick stew for a main dish. 1½ cups all-purpose flour 1 _ 3
cup grated Parmesan cheese
3 Tbs. chopped chives ½
tsp. salt
½
tsp. ground black pepper
Cheese and Egg on Toast
SERVES 6
This version of Welsh rabbit is made hearty with hard-boiled eggs. It makes a great Sunday night supper, especially when the pantry is (almost) bare.
1½ cups low-fat milk at room temperature
2 Tbs. unsalted butter
3–4 drops Worcestershire sauce
2 Tbs. all-purpose flour
6 hard-boiled eggs, chopped
3 eggs at room temperature
2 tsp. Dijon mustard
9 slices whole-grain bread, toasted and halved diagonally
2 Tbs. butter, melted
1. Place oven rack in next-to-lowest position, and preheat oven to 450°F. Set 12-cup muffin pan on baking sheet and place in oven. 2. Whisk together flour, Parmesan cheese, chives, salt, and pepper in bowl. Whisk together milk, eggs, and butter in separate bowl. Whisk egg mixture into flour mixture; do not to overmix.
3. Divide popover batter among hot muffin cups, filling cups two-thirds full. Return muffin pan on baking sheet to oven, and bake 15 minutes. Reduce oven heat to 350°F, and bake 20 to 25 minutes more, or until popovers are puffed and well browned. Cool slightly before serving. PER POPOVER: 114 CAL; 5G PROT; 4G TOTAL FAT (1G SAT FAT); 14G CARB; 56MG CHOL; 177MG SOD; <1G FIBER; 2G SUGARS
2 cups skim milk 3 oz. extra-sharp Cheddar cheese, shredded (1 cup)
Sweet paprika, for sprinkling
1. Melt butter in medium saucepan over medium heat. Stir in flour, and cook 1 minute, stirring constantly, or until mixture is bubbly but not browned. Whisk in mustard, then milk. Cook 3–4 minutes, or until sauce is thickened, whisking constantly.
2. Remove from heat, and whisk in cheese and Worcestershire sauce. Stir in chopped eggs, and season with salt and pepper, if desired. Reheat over low heat if necessary. 3. Arrange 3 toast triangles on each plate, and top each triangle with 3
/4 cup egg mixture. Sprinkle with paprika, and serve.
PER SERVING (3 TOAST TRIANGLES WITH TOPPING): 371 CAL; 21G PROT; 16G TOTAL FAT (6G SAT FAT); 34G CARB; 229MG CHOL; 527MG SOD; 5G FIBER; 9G SUGARS
The Healthy Edge
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exceptional
eggs cont.
Spinach, Feta, and Tomato Quiche SERVES 6 The filling here can be replaced with your favorite veggies and cheese, and you can increase the amount of quiche batter for larger pies using this simple equation: count ½ cup milk for every egg used. The recipe will also work in a prepared piecrust. CRUST 6 sheets frozen phyllo dough, thawed 3 Tbs. olive oil 1½ tsp. toasted sesame seeds FILLING
1. Preheat oven to 350°F. To make Crust: Coat 9-inch pie pan with cooking spray. Lay 1 phyllo sheet on work surface, and brush all over with oil. Sprinkle with ı/2 tsp. sesame seeds. Top with second phyllo sheet, and brush with oil. Top with third phyllo sheet, brush with oil, and sprinkle with ı/2 tsp. sesame seeds. Repeat phyllo and oil layers twice more. Sprinkle fifth phyllo sheet with remaining sesame seeds, and top with sixth phyllo sheet. Press into prepared pie pan; trim edges with scissors.
3. To make Quiche Batter: Whisk together all ingredients in medium bowl. Season with salt and pepper, if desired. Pour Quiche Batter over Filling in Crust. Set quiche on baking sheet, and bake 45–50 minutes, or until top is brown and center is set. PER SLICE: 218 CAL; 8G PROT; 13G TOTAL FAT (4G SAT FAT); 16G CARB; 84MG CHOL; 435MG SOD; 2G FIBER; 5G SUGARS
2. To make Filling: Stir together spinach and onion. Sprinkle feta cheese over Crust. Top with spinach mixture. Arrange tomato halves over quiche.
1 10-oz. pkg. frozen spinach, thawed, all liquid squeezed out ½
cup diced red onion
½
cup crumbled feta cheese
10 cherry tomatoes, halved QUICHE BATTER 2 eggs 1 cup low-fat milk Pinch ground nutmeg
Tip Always sprinkle cheese for a quiche over the crust, not on top of the pie. This helps keep the crust from getting soggy and also prevents any cheese on top from burning.
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WALK, RUN, CLIMB, PLAY– INCREASED FLEXIBILITY, MOBILITY, AND RANGE OF MOTION*
FEEL THE DIFFERENCE SHOWS IMPROVEMENT IN JOINT COMFORT WITHIN
DAYS* 1
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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© 2013 Solgar Vitamin and Herb
sports, or physical activity.1*
12/14/12 11:04 AM
L-Carnitine: A Powerhouse Nutrient
BY MARY ANN O’DELL, MS, RD
L-CARNITINE is a naturally occurring vitamin-like substance that plays a role in energy metabolism, and may play a role in heart health, fat metabolism, lung health, and brain health. Energy & Fat Metabolism. Every living cell in the body contains structures called mitochondria, the powerhouses of the cell that produce energy. Carnitine’s role is to transport fats into the mitochondria where they are oxidized (burned) for energy production. This makes carnitine’s primary function converting stored fat into energy. It is this benefit that makes carnitine a common ingredient in weight loss formulas. It is also used by athletes and fitness enthusiasts since it increases the ability to perform exercise longer and prevents muscle fatigue. Heart Health. There is increasing evidence that carnitine may have beneficial effects in the treatment of congestive heart failure, arrhythmia, peripheral vascular disease, and acute ischemia. Several studies have shown that carnitine, in conjunction with appropriate medical therapy, may help reduce injury to the heart and improve recovery from a heart attack. Carnitine’s role in energy production may explain how it helps support heart health. Lung Health. A recently published study reports that carnitine supports lung health in children with suboptimal lung health. When compared to children with healthy lungs, children with less than optimal lung health were found to be deficient in carnitine. Administration of carnitine to these children resulted in significant enhancement of lung function. Brain Health. An acetylated form of L-carnitine, called acetyl L-carnitine (ALC), may be useful in promoting brain function because it readily enters the brain. One study showed that ALC had a beneficial effect on some clinical features of Alzheimer-type dementia, particularly related to short-term memory. ALC may be able to slow down, or even reverse, brain deterioration. It may also give people the ability to think clearer and remember things. Diabetes. Research has looked at ALC and its potential role in diabetes. An analysis of trials using ALC found that treatment with ALC was helpful in alleviating the pain and other symptoms associated with diabetic neuropathy, the nerve damage that can occur as a result of diabetes.
L-Carnitine Liquid 1000 mg Helps maintain overall good health by facilitating the transfer of fatty acid groups into the mitochondrial membrane for cellular energy production* Double strength potency liquid supplying 1000 mg per tablespoon.
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Q&A Q: A:
Can you tell me about hyaluronic acid?
Hyaluronic acid is a compound naturally found in every tissue of the body, with the highest concentrations occurring in connective tissues such as skin and cartilage, and in fluids in the joints. With normal aging, hyaluronic acid levels can diminish, affecting both skin and joints. A primary role of hyaluronic acid is that it attracts and holds water, acting as a space-filling substance in the human body. This is necessary to keep collagen hydrated and youthful. The skin contains over 50% of the body’s hyaluronic acid, so it is vital for the skin’s structure and maintenance, helping to maintain youthful smooth, elastic skin. Because oral supplements of hyaluronic acid can help the body retain moisture, it may also help relieve skin conditions such as severe dryness, eczema, or psoriasis. Hyaluronic acid is found in the synovial fluid surrounding the joints. It acts as a shock absorber and lubricant for joints. In osteoarthritis, changes occur in the hyaluronic acid found in cartilage that leads to degradation of the cartilage. Hyaluronic acid may be helpful for the pain and inflammation associated with arthritis.
Hyaluronic Acid Extra™ Joint support.* Hyaluronic acid is an important constituent of joint & connective tissues.* With MSM for additional benefits.
March 2013
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1/30/13 3:10 PM
Living Clean: Internal Cleansing & Detox BY SALLY KARLOVITZ, CN INTERNAL CLEANSING is a basic principle of good health. A healthy body can rid itself of toxins naturally through its elimination systems. Fresh whole foods, pure drinking water, and regular exercise help promote efficient internal cleansing. Unfortunately, daily encounters with polluted air and water and chemically-laden foods can overwhelm the body’s defense mechanisms and can hamper the body’s best efforts to detoxify itself. Fortunately, much can be done to support the body’s elimination systems naturally. Increasing fiber intake is essential for basic overall cleansing and detoxification. Psyllium husks, rice bran, flax and chia seeds, and fruit pectins are excellent sources of natural plant fibers that support the overall health of the intestinal tract. Fibers help bind to toxins and help them move out of the waste stream. The recommended intake of fiber each day is 25–30 grams. It’s important to note that any increase in fiber in the diet should be done gradually and should be accompanied by increased water intake. Other natural substances can be used as part of an internal cleansing program
Fiber Clean-Plex™ Complete fiber, bentonite, & herb complex for intestinal health.* Supplies fiber from psyllium & apple pectin. With cleansing & support herbs, including cascara sagrada, buckthorn, marshmallow root, gentian, & more.*
to help target specific problem areas. The liver should always be included in a good cleanse since so many toxins filter through it. Milk thistle is a wellresearched herb used to cleanse and support the liver. The active compound, silymarin, acts as an antioxidant to prevent damage to liver cells. Other herbs that support liver and kidneys include sarsaparilla,
Milk Thistle Extract 200 mg May support liver health and detoxification.* High quality extract, standardized to 80% silybin/ silymarin.
red clover, and burdock. To crowd out bad bacteria in the intestines, probiotics are helpful. Probiotics, or good bacteria, help with vitamin synthesis and help support a healthy pH in the digestive tract. These and other cleansing and detoxification products are designed to support the body in its natural tendency to purify itself.
Daily Detox Blend of 9 purification herbs.* With sarsaparilla, milk thistle, red clover, & more. No caffeine or artificial additives.
The Healthy Edge
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1/30/13 3:10 PM
pure beauty
kitchen table beauty Natural, nurturing skin care ingredients are as close as your fridge and pantry
F
resh fruits, herbs, olive oil, and other naturally good for you kitchen staples also happen to be packed with skin-saving compounds. By raiding the kitchen for your beauty provisions, you’ll not only benefit from their healthful contents, but also avoid the synthetic chemicals lurking in many store-bought serums and scrubs. “Lots of products claim to contain ‘real lemon juice’ or ‘real avocado,’ ” says Christina Strutt, author of Cabbages & Roses Guide to Natural Housekeeping. “Those ‘real’ ingredients are actually all we need in the first place, and yet so many of us keep paying for products made with additives.” While concocting your own beauty treats may seem like a hassle, it won’t be long before you’re streamlining your skin care routine. “Even if you’re a beginner in the kitchen, most homemade products are very easy to make,” says Stephanie Tourles, author of Organic Body Care Recipes. “It’s no harder than cooking oatmeal or brewing a cup of herb tea.” And as you play around with different recipes and ingredients, says Strutt, you’ll soon
discover whether honey, mashed-up strawberries, or even applesauce makes for your favorite facial. “You’ll figure out what works best for you, and you’ll be able to adapt your recipes when you need to treat specific problems,” she adds. Most beauty recipes take only a few minutes of prep time, according to Tourles. Creams and oils may require up to a half hour, but facial cleansers, exfoliants, and masks can usually be completed in 10 minutes. What’s more, the low cost of going homemade will more than make up for those few extra minutes spent in the kitchen. “The only significant expenditure you may have is with essential oils,” points out Tourles (see “So Essential,” p. 29). “But castile [olive oil] soap, yogurt, dried herbs—they’re all so inexpensive.” When purchasing these ingredients, buy organic whenever possible, and always look first to local farmers and food producers. “One of the best things about making your own products is that you get to know where each ingredient came from,” says Tourles. To start whipping up spa-worthy skin care at your own kitchen table, try these three no-fuss recipes. Guaranteed fresh and pure, the results are sure to get your skin glowing in no time. “Homemade products tend to be very concentrated, since there aren’t any fillers,” Tourles says. “Just a little bit will go a long way.”
Custom Care: Tailor the pore-minimizing toner (p. 29) to your skin type with this essential oil guide from Valerie Cooksley, RN, holistic nurse, aromatherapist, and author of Healing Home Spa : Normal: blue cypress, lavender, ylang-ylang Oily, acne-prone: lemon, clary sage, tea tree Dry: sandalwood, frankincense, carrot seed Mature: rose, rose geranium, frankincense
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March 2013
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1/30/13 3:15 PM
By Elizabeth Barker
Strawberry Facial Mask
Sea Salt and Olive Oil Body Scrub
Strawberries are packed with mild fruit acid that acts as an exfoliant to remove dead-skin-cell buildup. This gentle mask, from Stephanie Tourles, softens any skin type, but its pore-clearing effects may most benefit those prone to breakouts. Slathering the mask on two or three times a week should help even out your skin tone, says Tourles. (Don’t use on sunburned or windburned skin, however.) Since the mixture can get messy, make sure to pull your hair back before you apply it.
An age-old remedy for skin troubles, sea salts are rich in minerals with healing, rejuvenating powers. This scrub, created by Christina Strutt, owes its skin-smoothing effects to the naturally exfoliating salts, as well as to cleansing, moisturizing extra virgin olive oil. It’s ideal for sloughing away dead skin and getting your legs ready for warm weather, says Strutt. When in season, pumpkin can substitute for the sea salt. Just roast about a pound and a half of pumpkin until soft (about 20 minutes) and mash with 2 tablespoons olive oil. Once the blend cools, spread it on your skin and leave for 20 minutes before washing off.
3 medium-sized, very ripe strawberries
1. Remove stems from fruit, and cut strawberries into small chunks.
2. Mash strawberries into juicy pulp using mortar and pestle.
½
3. Dip fingers into mashed
2 Tbs. extra virgin olive oil
strawberry pulp, and massage onto dry, freshly cleansed face and neck.
4. Leave mask on for 20 minutes. Rinse off with warm water. Pat dry and follow with your favorite moisturizer.
cup finely ground sea salt
1. Stir together salt and olive oil in small bowl. Dampen your skin and rub blend from head to toe, then rinse off in the shower.
pH-Balancing Skin Toner Both apple cider vinegar and witch hazel act as astringents, and honey’s humectant properties pull moisture from the air to help rehydrate skin. Apple cider vinegar also contains malic acid, a nonabrasive substance that restores your skin’s natural pH to protect against the harmful effects of aging. 4 oz. distilled or spring water
1 tsp. honey
1 Tbs. apple cider vinegar
6 drops essential oil (see “Custom Care,” p. 28)
1 Tbs. witch hazel lotion
So Essential Essential oils are credited with nourishing and revitalizing the skin. Although pricier than most ingredients in homemade beauty products (ranging from $5 to $75 per 0.5-ounce bottle), these botanicals are so potent, most recipes call for only several drops. “A small collection of about 10 oils will last you for years,” says Organic Body Care Recipes author Stephanie Tourles, who suggests creating a starter set with the five oils listed below. Grapefruit oil: balancing; beneficial to combination skin Lavender oil: calming; ideal for all skin types Peppermint oil: cooling; stimulating Rosemary oil: refreshing; regenerating Sweet orange oil: uplifting; rejuvenating
No Recipe Required For a quick beauty fix, stock your kitchen with these one-step makeover must-haves. Once brewed and cooled, chamomile tea serves as the perfect toner for normal to dry skin. Lavender tea is ideal for sensitive skin; peppermint or spearmint tea works best for oily complexions. Baking soda can scrub away dead skin cells or, when added to bath water, soften the skin. To banish product buildup, rinse your hair with 1 tablespoon of baking soda mixed with 2 cups of water. Unrefined sesame or almond oil can whisk away eye makeup and lipstick when dabbed onto a cotton ball or pad. Both make great bath oils too
“Even if you’re a beginner in the kitchen, the majority of homemade products are very easy to make.”
1. Blend all ingredients and pour into a bottle. Twice daily, place several drops on a cotton pad and wipe over your face to clean and refresh your skin.
The Healthy Edge
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gluten free
no wheat? no problem! If you have a sensitivity to wheat, these gluten-free foods may be a delightful surprise
W
hether you have a mild sensitivity to wheat or have been diagnosed with celiac disease, going gluten-free can ease digestive discomfort and improve your health. Fortunately, newly available gluten-free products can add convenience and variety to a diet that often feels like it’s going against the grain. ALTERNATIVE PASTAS Rice noodles are typically made from rice flour (either brown or white rice or both) and water. Occasionally other flours (such as quinoa, flax, corn, soy, or potato) are added. Soba noodles, an ancient health food made from 100 percent buckwheat flour, are popular in Asian cuisines and stir-fries. Despite the name, buckwheat is not related to wheat and does not contain gluten.
FLAX-BASED CRACKERS When you want something crunchy, think beyond rice crisps and corn chips. Add some variety and health benefits by making or buying crackers made with flaxseeds. Flax crackers are typically high in fiber and omega-3 fatty acids, which are anti-inflammatory and important for everything from heart to reproductive health. Mary’s Gone Crackers is a great brand.
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PHOTOS: PORNCHAI MITTONGTARE
WHOLE-FOOD BARS Eat-onthe-go bars, with basic ingredients such as nuts, seeds, and dried fruits, are a great way to help keep blood sugar stable. Rich in fiber, nutrients, and enzymes, whole-food bars include Kind bars, Pure Organic Food Bars, and Rise Breakfast bars. They make great snacks or wholesome desserts.
March 2013
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1/30/13 3:18 PM
By Melissa Diane Smith
GLUTEN-FREE TORTILLAS A great alternative to using gluten-free bread for sandwiches is to use gluten-free tortillas to make wraps. French Meadow Bakery offers a gluten-free tortilla made with rice and tapioca. These tortillas are perfect for sandwich wraps, quesadillas, breakfast burritos, and homemade tortilla chips. Ask your local grocer to start carrying them if they don’t already. NUT AND COCONUT FLOURS Gluten-free baked goods made with almond, hazelnut, or coconut flours (made by various companies, including Bob’s Red Mill) are low in carbohydrates and are good sources of fiber and fat, so they stabilize blood sugar better than typical gluten-free flours.
Rice, Potato, and Soy Spaghetti with Roasted Broccoli “Pesto” SERVES 4
Roasting broccoli gives it a rich flavor, and causes tiny florets to fall off the stalks, coating the spaghetti and giving it a pesto look. 3 lb. broccoli, florets separated (4 large heads) 3 Tbs. olive oil, divided ¼ cup fresh lemon juice 6 cloves garlic, minced (2 Tbs.) 1 Tbs. grated lemon zest ½ tsp. ground black pepper 8 oz. rice, potato, and soy spaghetti 2 Tbs. toasted pine nuts 2 Tbs. grated Parmesan, optional 1. Preheat oven to 450°F. Coat large baking sheet with cooking spray. Toss broccoli and 2 Tbs. olive oil on baking sheet, and season with salt and pepper. Roast broccoli 35 minutes, or until beginning to brown, turning after 20 minutes. 2. Meanwhile, combine lemon juice, garlic, lemon zest, black pepper, and remaining 1 Tbs. oil in large bowl. Cook spaghetti in large pot of boiling salted water according to package directions until al dente. Drain spaghetti, and reserve 1 cup cooking water. Transfer spaghetti to bowl with lemon mixture, and toss to coat. 3. Coarsely chop broccoli, and toss with spaghetti mixture, adding enough reserved cooking liquid to moisten as needed. Season with salt, and sprinkle with pine nuts and Parmesan, if using. PER SERVING: 390 CAL; 13G PROT; 14G TOTAL FAT (1.5G SAT FAT); 59G CARB; 0MG CHOL; 375MG SOD; 9G FIBER; 4G SUGARS
Corn Spaghetti with Fresh Grilled Corn and Smoked Mozzarella SERVES 4
Here, pasta made with corn flour is featured in a Southwestern-inspired dish that makes good use of richly flavored fresh poblano chiles. 3 ears fresh corn, husks and silk removed 4 poblano chiles (1 lb.) 6 oz. corn spaghetti 1 Tbs. olive oil 3 cloves garlic, minced (1 Tbs.)
½ tsp. ground cumin 1 cup low-fat milk cup coarsely chopped fresh cilantro 2 oz. smoked mozzarella cheese, diced Red pepper sauce, such as Tabasco, to taste
2_ 3
1. Heat grill to medium-high heat. Coat corn and chiles with cooking spray. Grill corn and chiles 10–15 minutes, or until tender and slightly charred. Transfer chiles to medium bowl, and cover with plastic wrap until cool enough to handle. Cut corn kernels from cob, and transfer to large bowl. Peel, seed, and coarsely chop chiles; add to corn. 2. Cook spaghetti in large pot of boiling salted water according to package directions until al dente. Drain; transfer to bowl with corn and chiles. 3. Meanwhile, heat oil in small saucepan over medium heat. Add garlic and cumin, and sauté 30 seconds, or until fragrant. Add milk, and simmer 5 minutes, or until milk reduces by half. 4. Pour hot milk mixture over spaghetti mixture in large bowl. Add cilantro and cheese, and toss until cheese begins to melt. Season with salt and pepper. Sprinkle with hot sauce, and serve. PER SERVING: 344 CAL; 13G PROT; 9.5G TOTAL FAT (3G SAT FAT); 57G CARB; 11MG CHOL; 430MG SOD; 8G FIBER; 5G SUGARS
The Healthy Edge
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natural gourmet
healthy vegan
By Neil Zevnik
Optimizing proteins in a vegan diet
O
nce upon a time, the term “vegan” conjured up images of the sallow-skinned “98-pound weaklings” featured in comic book advertisements from the 1950s. But a lot has changed since then. Just witness MMA fighter Mac Danzig, a proud—and supremely buff—vegan. Unfortunately, many people still cling to the notion that vegans cannot possibly get sufficient protein for good health. Or that it must be impossibly complicated and annoyingly inconvenient to ensure adequate protein intake on a diet consisting solely of plant foods. And yet nothing could be further from the truth. In fact, the key to a healthy vegan diet is pretty much the same as the key to any healthy diet—a varied array of well-chosen, fresh foods that taken together provide all the nutrients we need.
Southwestern Tempeh Soft Tacos SERVES 4
When it comes to protein, we’re talking about amino acids really—20 of them, the building blocks of protein. Of those, nine cannot be synthesized by our bodies and must be obtained from food sources. Since these “essential” amino acids are fully present in sufficient amounts in animal products such as red meat, eggs, and dairy, it is often assumed that an absence of these foods in a vegan diet equals an inadequate supply of usable protein. Not true! All nine amino acids are present in varying amounts in staples such as nuts and seeds, fruits and vegetables, and grains and legumes, including all sorts of soy products. Here’s the trick: make sure that your daily diet includes contributions from all of these categories, and your body will maintain an ample store of amino acids to use as needed to build the proteins it needs. For example, legumes will give you plenty of the amino acid lysine, grains will provide a generous dose of methionine, and nuts and seeds will furnish more than enough tryptophan. For that matter, soybeans, quinoa, and spinach are all nearly complete foods in and of themselves, so be sure to enjoy them often. And with the aisles of your local health food store offering an ever-increasing selection of vegan options, eating well and enjoying a vegan lifestyle has never been easier or more gratifying.
Greek-Style Quinoa Pita Pockets 2 cups cooked quinoa ¾ cup chopped fresh tomato ¾ cup diced peeled cucumber ⅓ cup chopped red onion ¼ cup chopped fresh dill 1 Tbs. fresh lemon juice ¼ cup plain non-dairy Greek yogurt (try So Delicious) Salt & pepper to taste 3 pita pockets, cut in half
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SERVES 6
1. Place quinoa, tomato, cucumber, onion, dill, lemon juice, and yogurt in glass bowl. Sprinkle with salt and pepper, and mix lightly with fork until combined. Spoon equal amounts into pita pockets, and serve with green salad. PER SERVING: 177 cal; 6g pro; 2g total fat (<1g sat fat); 34 carb; 0mg chol; 177mg sod; 4g fiber; 3g sugars
Tempeh and black beans power this hearty dish to the top of the protein profile. 3 1 1
Tbs. canola oil small red onion, halved and sliced small red bell pepper, sliced into strips 4 Roma tomatoes, quartered 2 cloves garlic, minced 1 tsp. ancho chile powder 16 oz. tempeh, cut into ¼ inch-strips ¼ cup organic vegetable broth ¾ cup organic canned black beans 2 tsp. Cholula hot sauce (optional) 4 flour tortillas, warmed 1 avocado, chopped Handful cilantro leaves 1. Heat oil in skillet over medium-high heat. Add onion, peppers, and tomatoes, and cook, stirring frequently, until vegetables soften, about 4 minutes. 2. Add garlic, chile powder, and tempeh, and cook, stirring constantly, 2 minutes. Add broth, black beans, and hot sauce, if using. Bring to a boil, and cook, uncovered, 1–2 minutes, until liquid has mostly evaporated. 3. Divide mixture among tortillas. Garnish with avocado and cilantro leaves. PER SERVING: 526 cal; 31g pro; 27g total fat (4g sat fat); 45g carb; 0mg chol; 231mg sod; 16g fiber; 4g sugars
PHOTO: PORNCHAI MITTONGTARE
Acid Test
March 2013
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1/30/13 3:21 PM
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1/30/13 2:35 PM
Calorie-Q™ Calorie Quencher Q Where to find all of the great products seen in this magazine:
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
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