AKiN'S Healthy Edge March 2014

$3 free

March 2014

THE PALEO DIET what our ancestors can teach us about eating

HEART DISEASE MYTHS

9 things y u need to knoow p. 22

SPRING CLEAN

EAT LESS

how to kick food cravings

LEG UP

supplements for varicose veins AKINSCover_Mar14_Cover_JS.indd 1

our favorite detox herbs

plus

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Soap Box Soaps

Body & Soul Wash

Jane Carter Solution

For the body, these delightful body washes help you feel clean, soft & nourished with shea butter, aloe and jojoba oil.

For the soul, you can feel good about your purchase because every one bottle of Soap Box Body & Soul Wash sold = one year of vitamins for a child in need. Choose from: Black Soap, Tea & Ginger, or Lavender.

Restore Creamy Conditioning Cleanser From the company who provides natural hair care products for all hair types and textures, Jane Carter Solution introduces their new Restore formula. It gently cleanses and infuses hair with restorative essential oils, jojoba oil and nettle extract.

Use as a surfactant free co-wash, or use instead of shampoo.

Ayala’s

Organic Chamomile Bergamot Vanilla Tea

Chamomile, a soothing antidote to life’s hectic pace, along with refreshing citrusy notes of bergamot orange, & a creamy finish of real vanilla will make this drink your favorite mode of relaxation. These exotic ingredients are combined into a bold, full-flavored drink. Big flavor, no caffeine, zero calorie count.

Gluten free and sugar free.

Begley & Bill’s

All Natural Soda All natural craft soda that is refreshing, satisfying & guilt free. Zero calories because it’s naturally sweetened with SweetenFX, a blend of stevia & erythritol. 100% vegan and gluten free. Available in a variety of fun soda flavors, including Banana’s Foster, Cream Soda, Cherry Cola, Orange Soda, Pomegranate Soda and more.

One Degree

Sprouted Brown Rice Crisps Veganic sprouted grain cereal.

Veganically (Vegan-organic) cultivated without any synthetic pesticides, animal by-products, or GMOs. Sprouting boosts key vitamins & minerals, & aids in digestion.

Sweetened with low-glycemic coconut palm sugar. Gluten free.

Choose from Original or Cacao.

Trace this food from its origin, with numeric or QR code on the package.

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Treeline Cheese

French-Style Soft Cheese Soft, spreadable cheese made from cashew cream.

Cultured cashew cream with spices and seasonings for a sophisticated, slightly tart and complex flavor.

Completely dairy free.

Choose from Scallion or Herb & Garlic.

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Green Coffee

Mary Ann O’Dell MS,RD

Green coffee is all the rage right now, so what is it and does it really have health benefits?

What is it? Green coffee bean is just raw, unroasted coffee beans.

Arctic Ease

&ROG :UDS A unique elastic wrap that provides both cold and compression all in one product.

Provides hours of cool relief from pain and inflammation without the messy discomfort of ice or frozen gel packs, or the irritation of menthol patches. Reusable.

Pure Inventions

Hair + Skin + Nails A beauty from within formula with vitamin C, biotin, horsetail, L-Cysteine & more. This delicious tasting, allnatural liquid extract has no sugar, calories or caffeine.

Just add to water. Gluten free. No salt added.

Available in other formulations, including: Healthy Liver and Night formulas.

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NDF® Calm A natural liquid herbal formula that boosts mood and emotional balance, and helps kids deal with stress.* Micronized superfood chlorella yields NDF (Natural Detox Factors), which binds to and removes toxins.* With adaptogen schizandra and eleuthero, plus medicinal mushrooms. Alcohol free vanilla cream flavor. Gluten, dairy & soy free.

Futurebiotics

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What does it contain? The phytochemical of interest in green coffee is chlorogenic acid, an antioxidant polyphenol. While chlorogenic acid is present in the coffee we drink, the roasting process reduces the level, making green coffee the better choice for chlorogenic acid levels. Do remember that green coffee is coffee, and, unless specified otherwise on the label, it will contain caffeine.

What has research found? Chlorogenic acid in green coffee bean extract has been shown to help with fat metabolism and blood sugar control. Studies have suggested that chlorogenic acid may slow the absorption of fat from food, and may increase metabolism of fat. In one study, people who took a daily dose (700 or 1050 mg) of green coffee for 12 weeks lost about 10% of their body weight, an average of 17 pounds. Another study found that 100-400 mg of green coffee extract produced a significant reduction in blood sugar relative to a glucose test.

Green coffee bean may be a beneficial add-on to a weight loss program or blood sugar control program, when used as directed.

Viva Green Coffee Bean Extract • Supports glucose & fat metabolism and weight reduction.* • Provides antioxidant protection.* • 800 mg green coffee bean extract with 50% chlorogenic acid.

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March 2014

features 18 Is the Paleo Diet for You? When it comes to healthy eating, there’s plenty of debate. Should you go vegetarian? Give up gluten?

Adopt a Mediterranean diet? Now, new evidence suggests that the best eating plan may be the one followed by our ancient ancestors.

22 Myth Busters Think that lowering your cholesterol is the key to avoiding heart disease? Well think again. Here are nine things you need to know about keeping your ticker in tip-top shape.

departments NEWS FLASH

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

SUPPLEMENT ADVISOR

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Misunderstood Mineral. Magnesium is key for optimum health, but most of us don’t get enough from our diets.

BLOOD PRESSURE

17

Natural ways to prevent and treat hypertension, one of the most common ailments in the US.

GOING GREEN

26

Greening your life isn’t just about the environment.

You can also give yourself a health boost with these powerful green superfoods.

HERBS FOR DIGESTION HERBAL ADVISOR

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Cleansing Herbs. Rid your body of toxins and revitalize for spring with these powerful botanicals.

HEALING EDGE

12

PURE BEAUTY

How to Eliminate Food Cravings. Despite what you may have heard, it has nothing to do with willpower.

EXPERT’S CORNER

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Baby Talk. Keep your baby—and yourself—healthy with a sensible combination of diet and supplements.

ACTIVE AGING

16

Getting older doesn’t have to mean slowing down.

Here’s how to stay on top of your game at any age.

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27

Tummy troubles got you down? Don’t reach for over-the-counter or prescription antacids. Instead, try these safe, gentle, and effective alternatives.

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Gorgeous Gams. Natural ways to get rid of those unsightly varicose veins.

SAFE EATING

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Eco-friendly Eating. How to make the best choices at the market—for you and the planet.

NATURAL GOURMET

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Cherry Love. This sweet stone fruit makes delicious, nutrient-packed treats.

March 2014

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12/18/13 2:02 PM

letter from the editor

Time Travel Magazine publishing is a lot like working the late shift—you’re always on a different schedule than everyone else. No, that doesn’t mean that we go to bed at 9:00 every morning, but thanks to the process of printing, binding, and distributing magazines, we’re always a month or two ahead of the calendar.

While you’re out celebrating the Fourth of July, we’re focused on back-to-school.

When you’re sitting down to Thanksgiving dinner, we’re putting the finishing touches on our New Year’s resolutions.

And while you may be looking forward to spring as you read this, as I write it, I don’t yet know who’s going to win the Super Bowl. If only you could reach back from the future and clue me in!

Sadly, we can’t really travel into the future for knowledge, but we can look to the past. And that’s what this month’s cover story (“Is the Paleo Diet for You?”) is all about.

These days, we’re inundated with competing diet plans, and new ideas are hitting bookstores all the time. But one of the most revolutionary to come around in recent years isn’t about what’s new, but what’s old. Really old. Based, in fact, on the eating habits of our ancient hunter-gatherer ancestors. Not surprisingly, then, the Paleo Diet focuses on fresh, whole foods, with no additives, preservatives, or processing of any sort.

Sound good to you? Then turn to page 18 to learn just how much those people in the distant past still have to teach us.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed

Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800.443.4974, ext. 703; Fax: 317.536.3708

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310-356-2248 Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox

THE HEALTHY EDGE. Vol. 4, 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 2014

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newsflash k BOOK REVIEW

main squeeze

HIGH-DOSE VITAMIN E H

nce you’ve tasted freshly squeezed juice, it’s hard to imagine drinking it any other way. And the revitalizing energy boost that comes after having a glass of raw fruit and veggie juice is hard to beat. Leading natural health authority Michael T. Murray, ND, who has been juicing for years, agrees. In The Complete te Book of Juicing: Revised and Updated (Clarkson Potter, December 2013), Murray shares more than 150 fresh juice recipes, as well as detailed information on following juice cleanses, using juice as medicine, juicing for weight loss, and juicing to boost immune function, particularly for cancer patients. Based on the most recent scientific studies, Murray’s book is packed with information on the nutritional benefits of various fruits and vegetables, the healing powers of raw juice, and answers to common questions about juicing. And if you're new to juicing, don’t worry—there’s a whole section on getting started. Written in a warm, easyto-follow style, The Complete Book of Juicing is an all-in-one guide to raw juicing.

O

sslows Alzheimer’s

CLEANSING COCKTAIL Serves 1

LOW B12 raises fracture risk

RECIPE BY MICHAEL T. MURRAY, ND, excerpted with permission from The Complete Book of Juicing, Revised and Updated

Lack of vitamin B12 is associated with increased risk of fractures among older men, according to a study of 790 men between the ages of 70 and 81 that was published in Osteoporosis International. Researchers found that those with the lowest levels of B12 were 67 percent more likely to break a bone, regardless of other risk factors.

Absorption of the vitamin decreases with age, and certain drugs, including aspirin, proton pump inhibitors for heartburn, and metformin for diabetes, can also deplete the body’s stores of B12. Recommendations for daily supplement doses vary among nutritional experts, from 1,000–5,000 mcg. Sublingual B12 is a popular form.

This is good for a juice fast, because it’s nutrient-dense and supports detoxification. Wheat grass is extremely rich in chlorophyll and antioxidants; look for it at health food stores if you’re not familiar with it. ½ cup wheat grass or parsley 3 carrots 1 apple, cut into wedges 2 celery ribs 1 beet with top Bunch up wheat grass, and push it through juicer with the aid of a carrot. Alternate feeding remaining ingredients into the juicer to ensure proper mixing.

P People with mild to moderate Alzheimer’s disease who ttook 2,000 IU daily of vitamin E (alpha tocopherol) eexperienced significantly slower decline and lived lo longer, according to a study of 613 veterans that was published in the Journal of the American Medical Association. The study, which lasted 2.3 years, tested the vitamin, an Alzheimer’s drug (memantine), a combination of the vitamin and the drug, and a placebo. Only vitamin E improved patients’ lives—to a degree that required two hours less assistance per day from caregivers and could be equated to saving the ability to dress or bathe independently.

KRILL OIL lowers

Per serving: 190 cal; 2g pro; 1g total fat (0g sat fat); 35g carb; 0mg chol; 200mg sod;

triglycerides

2g fiber; 25g sugars

The largest study of krill oil to date has found that the supplement effectively lowers triglycerides, blood fats that are different from cholesterol and harmful when elevated because they increase risk for atherosclerosis and are linked to diabetes, fatty liver disease, pancreatitis, and kidney disease. In the study, published in Nutrition Research, krill doses of 0.5, 1, 2, or 4 grams daily were tested against a placebo on 300 men and women with high or borderline-high triglycerides. On average, krill lowered the blood fats by 10.2 percent, an amount that reduces risk for heart disease.

GENTLER IRON SUPPLEMENTS

for expectant moms A Danish study of 80 healthy pregnant women, published in the Journal of Perinatal Medicine, found that a type of iron supplement—iron bisglycinate—is gentler and better absorbed than iron sulfate (the form most often recommended by conventional US doctors). Researchers found that only 25 mg of iron bisglycinate effectively produced optimum iron levels, compared to 50 mg of iron sulfate. In addition, women taking the bisglycinate form experienced fewer digestive upsets, and had babies with healthier birth weights. The bisglycinate form is found in many iron supplements sold in health food stores, and may be listed on product labels as “chelated iron.”

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March 2014

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supplement advisor

By Vera Tweed

misunderstood mineral Often overlooked, magnesium is an important nutrient for optimum health

M

Recent Research

agnesium is essential for more than 300 different biochemical reactions in our bodies, but many of us aren’t getting enough. Symptoms range from irritating PMS or muscle spasms to insomnia and anxiety. Magnesium shortfalls also contribute to illnesses such as diabetes and heart disease.

According to the NIH Office of Dietary Supplements, large dietary surveys of Americans “suggest that substantial numbers of adults in the United States fail to get recommended amounts of magnesium in their diets.”

Calcium Overload Magnesium and calcium work together, and an imbalance can wreak havoc. “If we consume too much calcium without sufficient magnesium,” says Carolyn Dean, MD, ND, author of The Magnesium Miracle, “the excess calcium isn’t utilized correctly and may actually become toxic, causing painful conditions such as arthritis, kidney stones, osteoporosis, and calcification of the arteries, leading to heart attack and cardiovascular disease.”

Ideally, the diet should contain equal amounts of each mineral, as it did in the days of cavemen. But in today’s diets, the calciumto-magnesium ratio ranges from 5:1 to 15:1. Doctors advising patients to take high dosages of calcium without a corresponding uptake of magnesium is one contributing factor. And another is the addition of calcium—but not magnesium—to dairy products, cereal, orange juice, and other “fortified” foods.

Paragon Plus Magnesium Citrate/Chelate features elemental magnesium chelated with citric acid and rice protein for maximum absorption.

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Akin’s or Chamberlin’s Magnesium Powder Just 2 tsp. provides 410 mg of calming magnesium in a highly absorbable ionic form that dissolves easily in water.

A research review published in the American Journal of Clinical Nutrition analyzed earlier studies that followed more than 240,000 people. It found that for each additional 100 mg of magnesium daily, risk of ischemic stroke decreased by 9 percent. Another review of research that covered nearly 1,200 people, published in the European Journal of Clinical Nutrition, found that daily magnesium intake of approximately 120–1,000 mg reduced blood pressure enough to significantly lower risk for heart disease.

In recent years, conditions related to magnesium shortfalls have been on the rise, including high cholesterol, fibromyalgia, heart disease, insomnia, depression, and anxiety. “Magnesium,” says Dean, “could turn all these conditions around.”

How Much Is Enough?

Dean notes that no dosages of magnesium have been determined for specific health conditions, and individual needs vary. Too much, especially if taken all at once, can have a laxative effect. She advises starting with 150–200 mg daily and building up to 400 mg once or twice per day, until your bowel movements are comfortably loose, at which point you can reduce the dose until your stools return to normal.

Although pills are available, Dean favors sipping a natural magnesium powder mixed in water, over several hours, as this enables the mineral to be utilized most effectively.

Kal Magnesium Glycinate This “gentle magnesium” is formed by attaching magnesium to the amino acid glycine, which aids absorption across cell membranes.

March 2014

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1/30/14 9:47 AM

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.

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12/18/13 2:11 PM

herbal advisor

cleansing herbs

G

iving our bodies an occasional cleanse is much like spring cleaning a home. Some parts may need more attention than others. The liver, blood, and colon especially are key areas that tend to accumulate “stuff ” that interferes with their function, and the degree of clutter in each area varies.

The ideal cleanse would be customized by a holistic health professional to address your individual situation. But for a do-ityourself approach, a commercially available formula made with a combination of different ingredients is a great place to start.

Here are some effective herbs found in cleansing formulas. If you prefer, you can also try single-herb supplements for any of the botanicals mentioned below.

For the Liver: Milk thistle has been used for more than 2,000 years as a remedy for liver, kidney, and gallbladder issues. The main active ingredient, which is found in the seeds, is silymarin. Studies show that silymarin extracts protect liver cells against destruction by toxins, and also help to repair damage. Silymarin is also an antioxidant and reduces inflammation.

Oregon grape supports the action of milk thistle and purifies the blood. These herbs are typically used short-term for cleansing, and longer-term for anyone with fatty liver disease or hepatitis.

For Regularity: Efficient elimination of waste is vital when cleansing. Herbal laxatives include senna and cascara sagrada, which work by irritating the intestine and triggering muscle contractions. These should be used only temporarily, until you have bowel movements once or twice daily. Fenugreek, which lubricates the intestine, can be taken longer-term. Studies show that it also helps balance blood sugar and relieve asthma. Along with herbs, adequate fiber is essential for regularity.

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By Steven Rosenblatt, MD, PhD

Revive, recharge, and renew with these beneficial botanicals

For the Blood: Chronic inflammation, fevers, sore joints and muscles, and skin disorders are signs of blood impurities.

Red clover is traditionally used to cleanse the blood, and to relieve skin and liver disorders.

Sarsaparilla, also known as sasparilla, is another traditional blood purifier.

For Relief from Bloating: Flushing out stagnant fluids is a part of the overall cleansing process, and diuretics, along with drinking plenty of water, can help. Diuretic herbs include uva ursi, which also helps keep the bladder healthy. Gotu kola and dandelion leaf are also diuretics, as well as blood cleansers.

Dandelion tea is a tasty way to de-bloat.

For Better Digestion: A healthy gastrointestinal tract is essential for eliminating toxins. Licorice improves circulation in the lining of the digestive tract; helps keep intestinal cells in good shape; and is traditionally included in Chinese cleansing formulas. It can cause blood pressure to rise, and if that is a concern, deglycyrrhizinated licorice (DGL), which doesn’t affect blood pressure, can be used. Taking a chewable form of DGL about 20 minutes before meals can also prevent stomach indigestion.

RED CLOVER

cleansing formulas in one type or another.

I also tell my patients to make fiber-rich flax seed a regular part of their diets, as most of today’s popular foods tend to be low in fiber. And during a cleanse, I also recommend abstaining from alcohol and drinking plenty of water.

Most often, a cleanse should last for 7–10 days. Some products or programs are designed to be used for longer periods of time, but you should never use them beyond the label recommendations.

Paragon Plus Clear DeTox Support helps detoxify the liver with milk thistle, dandelion root, and N-acetylcysteine.

Final Thoughts Other cleansing herbs that benefit multiple organs include blessed thistle (not related to milk thistle) and slippery elm bark.

In addition to herbs, cleansing formulas may include detoxifying nutrients such as chlorophyll; algae such as chlorella or kelp that help to remove metals and other toxins; and vitamins and minerals to support detoxification and healing.

Of course, botanicals are only one part of an overall healthy cleanse. Another key ingredient is fiber, which is found in most

Natural Factors DGL provides deglycyrrhizinated licorice in chewable tablet form for stomach lining support.

Flora Flor•Essence gently flushes away toxins with herbal extracts including red clover and blessed thistle.

March 2014

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1/31/14 9:17 AM

THERE MUST BE SOMETHING IN THE WATER.

Ester-C® Effervescent: Once a day is all you need • 24-hour immune support* • B vitamins for energy metabolism* • Electrolytes for hydration*† • Naturally delicious orange and lemon lime flavors Available at health, natural food and vitamin specialty stores.

The Better Vitamin C.

®

Learn more at AmericanHealthUS.com ©2014 American Health Inc .

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|

13-AH -1241

, Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. †Electrolytes to keep you well hydrated when taken with adequate liquid *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

12/18/13 2:05 PM

healing edge

By Michael T. Murray, ND

how to eliminate food cravings Despite what you may have heard, overcoming food cravings has nothing to do with willpower

P

eople without weight problems benefit from a fully functioning system of appetite control— compounds such as hormones, peptides, neurotransmitters, and glucose that circulate in the blood and are sensed and acted upon by the brain. People of normal weight don’t usually experience frequent cravings for unhealthy foods. They simply feel hungry at appropriate times. They are also inclined to feel satisfied when they eat modest portions that don’t promote weight gain. Unfortunately, when abdominal fat cells are enlarged in overweight and obese individuals, this complex system of appetite control becomes altered. The key factor that leads to this disruption is insulin resistance.

Resetting Appetite Control Resistance to the hormone insulin sets the stage for intense food cravings. In more primitive times, insulin resistance filled the purpose of helping humans pack on pounds when food was abundant so that they could survive during famine. Today, we don’t usually have that problem, and as a result, our physiology is stuck in fat-storing mode with an overactive appetite.

If you want to lose weight and keep it off, you have to fi x your appetite control system. Two powerful natural approaches to doing this are stabilizing blood sugar and boosting serotonin levels in your brain.

Stabilizing Blood Sugar The first step to eliminating food cravings is to treat the cause—in most cases, blood sugar volatility due to insulin resistance.

Using breakthrough technology, Michael Lyon, MD, and I discovered that maintaining blood sugar levels within a very narrow range is the key to controlling an overactive appetite. When people are on what we call the “blood sugar roller coaster,” they have very little control over their appetite or 12

portion sizes. This is because every time they experience a quick drop in blood sugar levels, the brain goes into panic mode and secretes powerful appetite stimulators, as well as hormones such as cortisol and adrenaline, to boost blood sugar.

Much of the effect of blood sugar fluctuations on appetite can be traced to the glial cells that surround every brain cell. Glial cells are important in sensing the level of glucose in the blood.

Every time blood sugar drops rapidly, glial cells send signals that stimulate cravings.

Because of insulin resistance and its accompanying poor glucose regulation, overweight people often experience near constant commands to eat.

So, how do you improve blood sugar control and insulin resistance? Here are seven keys: 1 Eat a low-glycemic diet. One to try: The

cortisol creates a block in the conversion of tryptophan to 5-Hydroxytryptophan (5-HTP)—the intermediate step between tryptophan and serotonin. Fortunately, several studies have shown that taking 5-HTP supplements can reduce cravings and carb intake, leading to weight loss.

An alternative to 5-HTP is Satiereal, an extract of saff ron that shows similar effects in reducing food cravings and boosting serotonin levels. For 5-HTP, the usual dosage is 50–100 mg three times daily. For Satiereal, the dosage is 15 mg twice daily.

Blood Sugar Solution by Mark Hyman, MD. 2 Try a viscous fiber supplement (the super

fiber PGX has a lot of data behind it; take 2.5–5 grams before meals).

3 Supplement with chromium, which is

necessary for insulin to work properly, at a dosage of 200–400 mcg per day.

Maximum Living MineralRich Plus Aloe is an award-winning liquid featuring more than 70 trace minerals, including chromium. Available in MineralRich and MineralRich Plus Aloe (for added nutrients).

4 Get a handle on stress.

5 Stave off hunger by consuming

low-calorie snacks, such as fresh vegetables and fruit, between meals.

6 Exercise at least 30 minutes every day.

Paragon Plus 5-HTP supplies 100 mg pure 5-HTP in vegetarian capsules for serotonin support.

7 Plan your daily menu in advance.

5-HTP and Saffron Low levels of serotonin also contribute to food cravings. The manufacture of serotonin begins with the amino acid tryptophan. Insulin resistance or excess

Natural Factors PGX Daily Singles help reduce appetite, lower the glycemic index of foods, and support weight loss.

March 2014

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he conversion of food to energy is what helps us burn calories, get rid of excess pounds and keep weight off. In a perfect world, our metabolism would be untouchable and we would never have to worry about unwanted weight gain, but in reality, our metabolism can be affected by a number of factors including: Diet, stress, and sleep deprivation.

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Your Almased Diet Plan Week 1

Week 2 and Beyond

Replace all 3 meals with an Almased shake (8 Tbsp Almased and 1-2 tsp of oil mixed in 10-12 oz of liquid each). In addition, drink plenty of vegetable broth.

Replace 2 meals, preferably breakfast and dinner, with an Almased shake and have 1 healthy meal with lots of vegetables, lean protein, and a side of whole grains.

Look at me now “In 2008, I instantly went from 140 lbs to a whopping 210 lbs overnight. I was suffering from high blood pressure, high cholesterol and pre-diabetes. In 2010, I visited a holistic wellness center, where I found out about Almased.

I was skeptical but I decided to give “this stuff � a try. Boy was I impressed! After the first week of following the Almased Diet and working out every other day, I was down 4 lbs. The pounds continually disappeared and today, I am at 135 lbs and healthy! No diabetes and no high blood pressure! I went from a size 16 to a size 6 in the course of a year and the weight has stayed off. I brag about Almased to anyone who will listen now. I love my yellow can!�

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Need Help With Your Diet?

Silke Ullmann is a registered dietitian who provides nutritional guidance for Almased. Contact Silke at nutritionist@almased.com.

Find Almased in health food stores or visit almased.com.

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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. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications.

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You can also call us toll-free at $/0$6(' (1-877-256-2733) and mention Better Nutrition.

12/18/13 2:03 PM

expert’s corner

baby talk

Q:

I’m a 39-year-old woman, and I’ve decided I want to have a baby. Is it too late for me?

—Doreen G., Salt Lake City

By Emily A. Kane, ND, LAc

Natural ways to boost your fertility in your late 30s and early 40s (or at any age)

A:

It’s definitely not too late, as long as you’re healthy. The first order of business is to make sure that you’re ovulating. This happens each month in the middle of the menstrual cycle, when a ripened egg is propelled into the uterus where it can be fertilized. If you don’t release an egg, no embryo can ensue. There are three signs of ovulation: 1 A period of 12–24 hours of clear, stretchy, egg white–like discharge.

2 A temperature spike, usually after a slight drop, of at least 3/10s of a degree.

Take your basal body temperature every morning before arising, and chart this on a graph.

3 Feeling a little extra frisky.

You can also use a drug store ovulation detection kit, which reacts to the estrogen surge, and the excellent iPhone app, Period Tracker, which can help you identify your most fertile days of the month.

If you are ovulating, the next step is to determine the quality of your guy’s sperm. Have him undertake a semen analysis at a clinic or hospital lab. Typically, the test isn’t very expensive, and it can save you money on costly fertility measures later on.

Other Issues If your guy has plenty of healthy sperm and you’re having sex during ovulation, you’ll probably get pregnant within 3–6 months. If not, it’s time for the next step. In my opinion that’s a saline hysterosalpingogram (HSG), a test that uses salt water to determine whether your fallopian tubes are blocked. What’s nifty about this test is that the procedure itself frequently opens up blocked tubes.

If your tubes are open, your guy has good sperm, and you know when you’re ovulating, but you’re still having difficulty getting pregnant, there could be an immune incompatibility.

It’s not very common, but sometimes an antibody issue or pH problem can make the vagina “hostile” to sperm. To determine if this is the case, you need to have your doctor swab your vagina within an hour of having sex. If the sperm are still wriggling, there’s no problem. If they’re not, it’s time to consider intrauterine insemination (IUI). It may sound unconventional, but one of the best ways to administer IUI is at home with a turkey baster (or similar tool). It is surprisingly effective. You can also pay a lot more money and have a procedure done at a clinic.

Proper Nutrition Finally, any woman who’s trying to get pregnant should supplement with the following nutrients, which are necessary for healthy ovulation, pregnancy, and baby: folic acid (1 g daily of the methylated form); natural vitamin E (400–800 IU); a high-potency B-complex formula (follow package directions); vitamin C (1–3 g); and red raspberry tea (drink several cups daily). You should also increase your consumption of yams, which contain natural progesterone precursors, and take evening primrose oil in your third trimester (but not before) to help prepare the cervix.

For you and your mate, it’s best to avoid any kind of toxins, whether recreational or legal, for at least half a year before you attempt conception. I did a simple liver cleanse right before my pregnancy. This involved no processed food, no sugar, no alcohol, no coffee, no drugs of any kind, and lots of fresh veggies plus Alaskan salmon and gluten-free whole grains for several months. It felt great—my pregnancy was awesome, and my healthy baby girl was born at home.

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March 2014

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12/18/13 2:13 PM

Active Aging

BY MARY ANN O’DELL, MS,RD

MILLIONS OF AMERICANS continue to look for the fountain of youth. Now more than ever we have new research and information that can help us in our quest for active aging, helping us look and feel younger.

Staying younger throughout your entire adult life begins with a healthy foundation, including healthy diet, consistent exercise, and foundation supplements. A healthy diet is one full of fruits, vegetables, whole grains, nuts, and seeds. Foundation supplements include a good daily multiple vitamin/mineral supplement, vitamin

D3, and a bone formula. Research has shown that supplementation with moderate doses of vitamins and minerals can increase levels of those nutrients in the body, which can improve immune function in healthy adults. This could result in fewer infections, such as colds and flu. Supplementation with bone support nutrients can support and maintain overall bone health, reducing risk for fractures. Low levels of vitamin D have been linked to faster bone aging, high blood pressure, higher risk for upper respiratory infection, and even cancer.

These are just a few of the roles of this ever important nutrient.

Antioxidants, including vitamins C and E, and coenzyme Q10 (CoQ10), have been shown to fight free radical damage, which has been associated with cancer and heart disease. A review of research on resveratrol showed that it improves several markers associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress and inflammation, and preventing signs of aging in the skin.

And who can forget memory? Brain cells contain concentrated amounts of the phospholipid, phosphatidylserine (PS). As we age, levels of PS decline and nerve impulses in the brain are reduced.

Research suggests that PS may help improve mental function by restoring the function of worn out nerve cells in the brain.

Whatever your age, good health is important.

A healthy lifestyle, a daily multivitamin, and specific nutrients can improve your overall well-being and mean the difference between getting older and feeling older!

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March 2014

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1/31/14 9:18 AM

Blood Pressure: Get Control Naturally

BY MARY ANN O’DELL, MS, RD

HYPERTENSION, or high blood pressure, is a common heart condition that affects one in three Americans. Blood pressure of 120/80 is considered ideal. If the pressure is high, the heart has to work harder to get blood pumped throughout the body. The symptoms of high blood pressure often go unnoticed, but the results could mean heart attack, stroke, or even death, so don’t wait to get your blood pressure under control.

Nutrition experts agree that lifestyle choices play major roles in blood pressure control. Being overweight, smoking, stress, and a sedentary lifestyle all contribute to high blood pressure; while exercise, good dietary choices, and specific supplements can help maintain healthy blood pressure levels. A diet low in sodium, and rich in fiber and potassium, has been shown to help lower blood pressure. Studies also suggest that diets or supplements rich in omega-3 fatty acids may lower blood pressure in individuals with hypertension.

Specific supplements are available to help further control or prevent high blood pressure. Studies have shown that maintaining adequate levels of magnesium and potassium in the body can help reduce elevated blood pressure. Garlic is an herb of choice for blood pressure, with one study showing garlic lowered blood pressure as much as a common blood pressure drug. Grape seed extract is another “hearty” herb. Studies have shown that supplements of grape seed extract may help reduce blood pressure in people at risk of hypertension, and improve cholesterol levels in people with metabolic syndrome. And don’t forget your vitamin C! A recent research review suggests that higher doses of vitamin C can help lower blood pressure.

So get moving, eat a heart healthy diet, and utilize specific heart support supplements. These simple lifestyle changes can truly make a difference. Start now and bring your blood pressure under control naturally.

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The Healthy Edge

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1/31/14 9:19 AM

IS THE

Paleo Diet FOR YOU? The healthiest diet for today and tomorrow may very well be the eating habits of the past

BY JACK CHALLEM

IT GOES BY A VARIETY OF NAMES—the Paleolithic, Stone Age, Caveman, Hunter-Gatherer, and Ancient diet. In a nutshell, it’s a modern attempt to replicate the diet of our earliest ancestors. You don’t have to eat exactly the way cavemen did—the key is picking and choosing contemporary foods that are comparable to what people ate back then.

If you’re overweight or you’ve got health problems, adopting a Paleo diet can lead to dramatic improvements. In a Swedish study, researchers asked people to follow either a Paleo diet or a Mediterranean diet for three months. All of the subjects had advanced heart disease, plus either type 2 diabetes or some other form of glucose intolerance. By the end of the study, subjects on the Paleo diet averaged a 26 percent decrease in blood sugar levels, compared with only a 7 percent decrease among those on the Mediterranean diet. Paleo dieters also had an average 2-inch decrease in their waistlines, compared with a 1-inch decrease in the Mediterranean group.

ORIGINS OF THE PALEO DIET S. Boyd Eaton, MD, of Emory University, wasn’t the first person to think about the benefits of ancient diets, but he was the first to give it scientific credibility with a 1985 article published in the New England Journal of Medicine. Eaton made the argument that human genes coevolved with their surrounding nutritional environment. In the process, our genes and biochemistry became

18

dependent on the nutrients in those foods. Colorado State University’s Loren Cordain, PhD, author of The Paleo Answer, expanded on Eaton’s work.

Both Eaton and Cordain explain that modern eating habits—heavy on sugarand carb-rich convenience foods—are incompatible with our genetic heritage. As modern foods crash into our ancient genes, we run a high risk of becoming overweight

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and developing health issues such as diabetes, heart disease, cancer, and other degenerative diseases.

Eaton and Cordain base their research largely on anthropological surveys of 229 different pretechnological hunter-gatherer societies and 50 20th century huntergatherer societies who ate much as their ancient ancestors did. These societies were free of modern diseases, often called the “diseases of civilization.”

Granted, ancient eating habits varied by geography and season. The members of landlocked societies hunted for game, whereas those near the ocean caught seafood. In addition, they all ate plants native to their habitat. The ratio of animal-to-plant foods varied, with some societies consuming more animal foods and others more plant foods. It might come as a surprise that none of the societies was completely vegetarian, according to both Eaton and Cordain.

THE ORIGINAL ORGANIC DIET In effect, the Paleo diet was the original whole foods diet. Notably absent was the consumption of grains and sugars, with the exception of honey, which was difficult to obtain. Early people didn’t eat muffins, pasta, pizza, candy, or soft drinks—no junk foods at all.

Our diets started changing around 10,000 years ago with the advent of agriculture and the consumption of large amounts of grain products—including flour, bread, sugar, and alcohol. Because human teeth can’t effectively chew hard grains, the seeds had to be pulverized before consumption. Such processing boosts the glycemic effect of grains, leading to a higher risk of weight gain, diabetes, and heart disease.

There are other problems with wheat.

In Wheat Belly, William Davis, MD, notes that modern wheat is a different plant from ancient wheat, known as einkorn.

Einkorn has only 14 chromosomes (containing genetic material), whereas modern wheat contains 42.

The Healthy Edge

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Is the PALEO

DIET for You? cont.

DIET COMPOSITION Eaton, Cordain, and other advocates of the Paleo diet believe that we can maintain a healthy weight and reduce our risk of disease by eating more like our ancestors. So how does the average Paleo diet stack up to the average American diet today?

balance of pro-inflammatory omega-6 and anti-inflammatory omega-3 fats.

Today’s grain-fed cattle contain a higher percentage of omega-6 and saturated fats.

With the widespread consumption of oils from cereal grains (e.g., corn and soy), the omega-6 to omega-3 ratio is at least 20:1, which is both pro-inflammatory and disease-promoting.

Protein. Animal protein in Paleolithic

times provided 19–35 percent of total calories, compared with 16 percent today.

However, most Paleo meat came from grass-eating animals, so it was lean and comparable to grass-fed beef or venison.

Plants. Ancient peoples

Dairy. With the exception of infants who

were breast-fed, ancient humans did not consume dairy foods. Humans today are the only species on Earth that consumes the milk of other species. Many people are

THE PALEO PAYOFF Adopting a modern version of the Paleo diet can lead to improvements in health.

Here are some general guidelines.

The Paleo diet is a moderately high-protein diet with lots of fruits and vegetables. In general, you want to eat at least two to three times more vegetables than protein.

For your protein, try fish, grass-fed meat, and eggs rich in omega-3 fats. For fruits and vegetables, the keys are fiber and diversity.

Limit your intake of grain-based products, particularly those that contain gluten. Many people are sensitive to gluten, which is also found in many processed vegetarian and vegan foods.

Minimize your intake of dairy foods, especially if you are sensitive to them.

Although both whey and casein come from dairy, the former is less allergenic.

Olive oil and butter are better than grain-based oils such as corn, soybean, and safflower oils. But as a general rule, use as little cooking oil as possible.

Limit your intake of refined sugars, including processed foods and drinks.

Modern eating habits are incompatible with our genetic heritage.

consumed an average of 100 types of vegetables and fruits over the course of a year, providing a diversity of nutrients and antioxidants.

Most modern people consume a much narrower range of plant foods.

sensitive to casein, one of the proteins in cow’s milk.

Carbohydrates. Early humans’ carb

intake came from whole foods, including roots, nuts, and seeds. Because these carbs were part of an overall fibrous matrix, our ancestors actually absorbed only small amounts of them. Today, refined carbs (including sugars) account for 80 percent of calories consumed.

Fiber. Ancient people consumed more than 100 grams of plant fiber daily, compared to less than 20 grams today.

According to Eaton, most of the fiber in ancient diets came from roots, nuts, and fruits; it did not contain the mineralinhibiting phytic acid found in grains.

Grains. As they foraged, ancient peoples

likely consumed small amounts of the seeds that were the ancestors of modern grains. However, they didn’t consume substantial amounts of grains, which were originally the seeds of wild grasses.

Fats. Paleolithic humans didn’t use cooking oil, so they consumed only the fats naturally found in meat, fish, and vegetables. That resulted in a relative 20

neutral to slightly alkaline body pH, which is healthy. Most other foods create an acidic pH, which leads to the breakdown of bone and muscle to buffer the acidity. Ancient diets contained 35 percent or more plant foods, which Cordain believes helped maintain a normal pH.

Vitamins and minerals. On average,

the amount of vitamins and minerals in ancient diets was several times higher than today’s governmental “recommended” amounts. Because foods weren’t processed (other than sometimes being cooked), nutrient density was far higher than in today’s foods.

Sodium-potassium imbalance. Both minerals are essential for normal heart function. In ancient times, people consumed far more potassium than sodium— roughly 7,000 mg of potassium and 600 mg of sodium daily. The typical adult American now consumes about 4,000 mg of sodium daily, most of which is added during food processing. Potassium consumption, on the other hand, is lower than in the past—about 3,000 mg daily— mainly because most people eat fewer vegetables than our ancestors did.

Acid-alkaline balance. The body’s

acid-alkaline balance, or pH, affects kidney function and the integrity of bone and muscle. Vegetables and fruits help create a

Like any successful diet, it requires some discipline. The toughest part may be eating fewer sugary and carb-rich beverages and foods. Odds are, however, that you’ll begin to see the payoff in just a few days—you’ll simply start to feel better. And after several weeks, your blood sugar will likely improve and you’ll see some weight loss. And there are plenty of recipes, from cookbooks and online, to help you enjoy all of the wonderful foods that are allowed on a Paleo diet.

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Just Desserts Jane Barthelemy, author of Paleo Desserts, has perfected the art of gluten- and grain-free baking.

“After 20 years on a low-carb diet—all the while still craving sweets—I decided to finally do something about it,” she says. Barthelemy discovered that using Paleo- friendly ingredients such as coconut flakes and cacao powder allowed her to enjoy many favorite desserts without the regret, lethargy, moodiness, and brain fog that always ensued after eating sugary, high-carb desserts. Her book is filled with classics, from Spicy Carrot Ginger Cake with Crème Cheese Frosting to Dutch Apple Pie with Streusel Topping and Whipped Crème. Here is the author’s Paleo-approved recipe for Awesome Fudge Brownies (also in her book).

—Nicole Brechka

Awesome Fudge Brownies

YIELDS: 20 BROWNIES

PHOTO: PORNCHAI MITTONGTARE

These brownies will satisfy even the most serious chocolate cravings. Do not overbake: they may seem wet, but they continue to bake after you take them out of the oven.

1½ cups walnuts or pecans 3 cups Just Like Sugar Table Top natural chicory root sweetener, divided 1 cup medium-shredded unsweetened coconut flakes ¾ cup pure cacao powder 1 Tbs. roasted carob powder (optional) 1½ tsp. coffee powder ½ tsp. unprocessed salt ½ tsp. baking powder 1 tsp. nutritional yeast (optional) ½ cup warm water (or unsweetened coconut milk) 3 large eggs, at room temperature 1½ tsp. chocolate extract (optional) 1 Tbs. pure vanilla extract ½ cup roasted almond butter 2 Tbs. raw yacon syrup (optional) ⅓ cup coconut oil Powdered Organic Zero Erythritol, for dusting (optional)

1. Preheat oven to 350°F. Line 9-inch square pan with parchment paper. Chop nuts coarsely in food processor, and place in large mixing bowl.

2. In dry food processor fitted with “S” blade, grind 1 cup Just Like Sugar to fine powder. Add shredded coconut. Spin 1 minute until mixture forms fine powder.

Stir, and grind again until powder is uniformly fine.

3. Add cacao powder, roasted carob powder, coffee powder, salt, baking powder, and nutritional yeast. Mix well, place in bowl with nuts, and mix again.

4. Place remaining 2 cups of Just Like Sugar in empty food processor, and grind to a fine powder. Add ½ cup warm filtered water (or coconut milk). Mix until the sweetener is dissolved. Add eggs, chocolate extract (if using), vanilla, almond butter, yacon syrup (if using), and coconut oil. Mix until all ingredients have been totally incorporated.

5. Pour wet ingredients into dry mixture. Stir briefly. The batter will be very thick.

Spoon batter into prepared baking pan, and spread evenly.

6. Bake 24–25 minutes, and remove from oven. Allow to cool completely, 1–2 hours, in pan on a rack. Use paper handles to lift cake onto a cutting board. Dust with powdered erythritol, if using. Cut into 20 squares, and enjoy!

PER SERVING: 203 cal; 6g pro; 17g total fat (8g sat fat); 35g carb; 28mg chol; 86mg sod; 32g fiber; 1g sugars

The Healthy Edge

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MYTH BUSTERS Nine things your doctor may not be telling you about heart disease

BY JONNY BOWDEN, PHD, CNS

F

or decades, doctors have concentrated on the “big five” causes of heart disease: elevated cholesterol, high blood pressure, diabetes, obesity, and smoking. But that conventional wisdom really doesn’t cut it anymore. With that in mind, here are nine important things about heart disease you need to know right now. They don’t tell the whole story, but they are a great place to start.

1

Cholesterol Tests are Out of Date. The standard cholesterol test tells you three numbers: your total cholesterol, your HDL (so-called “good”) cholesterol, and your LDL (so-called “bad” cholesterol). It’s out of date.

We now know there are at least five different kinds of HDL and five different kinds of LDL, and they behave quite differently in the body. Most HDL is good, but not all of it.

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HDL-2B is very protective, while HDL-3 may be pro-inflammatory. And the real action is in LDL, which has two major types. LDL-A is a big, fluffy, molecule that does virtually no damage whatsoever, while LDL-B is a small, dense, nasty little bugger that has a tendency to oxidize and get stuck in the artery walls.

Knowing your total LDL is next to worthless. You must know the type and number of your LDL particles, which you

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can easily find out using one of the modern “cholesterol particle tests.”

They’re often covered by insurance, and are not expensive at all.

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The main culprit in heart disease is inflammation.

Inflammation is the real cause of heart disease. Slight injuries to the vascular wall become inflamed, trapping oxidized LDL-B particles and other nasty compounds. Free radicals create more damage, and inflammatory chemicals create more inflammation. Inflammation loosens the connections between cells in the artery walls, making it easier for foreign substances to get trapped there.

Before you know it, you’ve got a “toxic brew” that can form into plaque.

In fact, many health professionals now believe that any benefit that statin drugs may have is due to the fact that they slightly lower inflammation, not because they lower cholesterol.

And speaking of inflammation ...

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Sugar is a far greater danger to your heart than fat. Sugar

directly contributes to inflammation in the artery walls, and is the missing link between diabetes, obesity, and heart disease. Sugar—and foods that convert quickly to sugar in the body, such as cereals, breads, pasta, rice, and potatoes— drive up insulin, which tells your body to store fat and raises blood pressure.

High-carb, high-sugar diets also raise triglycerides, a fat found in the bloodstream that’s a serious risk factor for heart disease. “When sugar consumption rises, HDL decreases and triglycerides increase,” says Mark Houston, MD, author of What Your Doctor May Not Tell You About Heart Disease. The most heart-healthy diets contain very little sugar.

4

Saturated fat does not clog your arteries. For years, researchers

used cholesterol as a “stand in” for heart disease, assuming that if cholesterol was high, heart disease was just around the corner. Problem is, cholesterol and heart disease aren’t the same thing.

Recently, two major studies examined the effect of saturated fat on heart disease.

And they found no relationship at all.

Eating saturated fat often raises cholesterol, but it actually raises the “good” kinds (both HDL-2 and LDL-A) more than the inflammatory kind. The one thing saturated fat intake does not do is increase the risk for heart disease.

actually need both, but we need them to be in balance, with a 1:1 ratio being ideal.

Unfortunately, our diets are stacked 16:1 in favor of the inflammatory omega-6s, meaning that we’re “funding” our inflammatory army far more than our “anti-inflammatory” army.

Omega-3s are found primarily in fish, grass-fed meat, flaxseed and flaxseed oil, and chia seeds. All have anti-inflammatory action, but the omega-3s that have been most studied for heart health are DHA and EPA, the two found in animal sources, primarily wild, cold-water fish.

Houston recommends 3–4 grams of EPA and DHA combined in a 3:2 ratio.

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That doesn’t mean you should eat saturated fat by the spoonful—but it does mean that you don’t have to fear it, especially when it comes from healthy whole foods such as eggs, coconut, and grass-fed meat.

5

Stress matters. Seriously.

6

Omega-3s are your heart’s best friend. Omega-3 fats are some

Emotional stress produces hormones and biochemical activity that contributes to inflammation.

In some cases, stress can precipitate a heart attack or cause sudden death, even in the absence of any clear risk factors and in the presence of relatively healthy arteries. Stress weakens the immune system while raising blood pressure and heart rate. “The mind and body are not separate entities, but rather different aspects of a single unit,” says Houston.

of the most anti-inflammatory substances on earth. They are the “parent molecules” for many of the anti-inflammatory chemicals your body makes, while omega-6s (vegetable oils) are the parent molecules for our inflammatory chemicals.

These anti- and pro- inflammatory chemicals are called thromboxanes, leukotrienes, and prostaglandins. We

Get the right tests. Besides the cholesterol particle test, there are several other tests that can give you useful information about your risk for heart disease. Chief among them is the HS-CRP test (high sensitivity C-reactive protein), a measure of inflammation in the body. CRP is a potent predictor of future cardiovascular health—high levels are associated with infections, high blood sugar, and excess weight. Houston likes to see a CRP reading of under 2, while The Great Cholesterol Myth coauthor, Stephen Sinatra, MD, goes even further. He likes to see a CRP reading of 1.0 or less. The point is, the lower the better.

Homocysteine causes your body to lay down sticky platelets in blood vessels.

Some homocysteine is normal, but an excess can affect cardiovascular health.

Homocysteine contributes to atherosclerosis, reduces the flexibility of blood vessels, and slows blood flow. “Too much homocysteine alters the environment inside the arteries and sets the stage for arterial disease,” says Houston. Homocysteine should ideally be under 10 and should not go above 12.

Other tests that give valuable information about the health of your arteries include interleukin-6 (an inflammatory compound that also stimulates the liver to produce CRP), and a carotid intimal medial thickness test (IMT), which uses ultrasound to measure the thickness of the The Healthy Edge

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MYTH BUSTERS cont. carotid arteries. “Thickening of the carotid arteries has been shown to be a strong indicator of cardiovascular disease and atherosclerosis”, says Houston. “It also signals an increased risk of coronary heart disease, heart attack, and stroke.”

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Diet matters—and so does exercise. Everyone knows that a

diet high in vegetables, fruits, nuts, clean protein, monounsaturated fat (olive oil), and omega-3s, and low in sugar, is cardioprotective. Recently, a study published in Circulation that followed 32,000 people from 40 different countries for five years found that people with the healthiest diets were 35 percent less likely to die from a repeat heart attack or stroke.

Conclusion: diet matters.

Even something as ordinary as tea can help. Green tea is a great source of substances called catechins that have wide-ranging protective effects against heart disease. The best known is epigallocatechin gallate, also known as EGCG. “The goal is to get 500 mg of EGCG twice a day, which is easiest to achieve by taking supplements and drinking several cups of green tea,” says Houston.

And don’t forget dark chocolate with a high cocoa content. Flavanols in cocoa have been found to lower blood pressure, a really serious risk for heart disease.

They also stimulate the release of nitric oxide, an important molecule involved in opening up the arteries. Consume a square or two of dark chocolate a day, or add cocoa flavanols to your supplement regimen. They’re available in any health food store.

As far as exercise goes, there’s probably no better activity to protect the heart.

“Specific kinds of exercise can alter the way genes function and interact with your cells”, says Houston. “By triggering the right exercise-gene interactions, you can tamp down inflammation, reduce oxidation, strengthen your cardiovascular system, turn your body into a fat-burning machine, and slow—or even reverse— many aspects of aging.” To do this, use a combination of aerobic exercise and strength training. You need both.

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9

Don’t ignore supplements. Supplements can

make a huge difference to your heart. Whether you take antioxidants (such as vitamin C and E), anti-inflammatories (especially omega-3s), or supplements with multiple actions (such as resveratrol or curcumin), supplements should be part of your heart disease prevention program. Experts disagree about which ones are the most important, but a naturopathic physician can tailor a well-designed supplement program to meet your needs based on test results, diet, lifestyle, and family history.

Sinatra and I are partial to Coenzyme Q10, carnitine, and magnesium, as well as pantethine, curcumin, and resveratrol. Houston likes Coenzyme Q10, EGCG, vitamins C and E, and resveratrol. And we’re all positively bullish on omega-3s. You don’t have to take every single one of them, but you should definitely take some.

READ ALL ABOUT IT

F

or more information—including a complete list of meaningful tests you can have to find out your risk for heart disease—I strongly recommend two books: What Your Doctor May Not Tell You About Heart Disease by Mark Houston, MD, MS, and The Great Cholesterol Myth by Stephen Sinatra, MD, and yours truly.

THE BOTTOM LINE Heart disease is complicated. Diet, exercise, stress, and genetics all play a part, and any of them can tip the scales into dangerous territory. The best strategy for prevention includes sticking to a diet that contains plenty of antioxidants and omega-3 fats, lowering your intake of sugar, exercising almost every day, and managing your stress effectively. Oh, and throw out your tobacco.

Remember, in the Nurses Health Study—the longest running epidemiological study of diet and disease ever undertaken—82 percent of cardiovascular events were attributed to lack of adherence to just five factors: 1. Maintaining a healthy weight 2. Not smoking 3. Exercising regularly 4. Consuming alcohol in moderation 5. Eating a diet high in fruits, vegetables, nuts, and fish That’s a prescription anyone should be able to follow!

AKIN’S AND CHAMBERLIN’S TRUE RESVERATROL supplies heart-healthy, plant-based transresveratrol combined with red wine extract.

PARAGON PLUS LIQUID L-CARNITINE offers 1,000 mg per serving of Carnipure, a proprietary form of L-carnitine, in a refreshing citrus flavored liquid.

WAKUNAGA KYOLIC COQ10 FORMULA 110 combines two powerful compounds—CoQ10 for cardiac muscle support and Aged Garlic Extract for circulation.

March 2014

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1/30/14 10:35 AM

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absorb® 300 mg/day

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4 absorb®

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12/18/13 2:12 PM

Herbs for Digestion

BY MARY ANN O’DELL, MS, RD

IN THE UNITED STATES, there are 60–70 million people diagnosed with digestive disorders—from indigestion and constipation to ulcers and irritable bowel syndrome. In the quest for a calm stomach, many people reach for over-the-counter or prescription medications to quiet their symptoms. But these medicines can come at a cost. Research has shown that certain heartburn and indigestion medicines can cause a loss of magnesium in the body, and can increase risk for pneumonia and bone fractures. Instead of just covering symptoms, the natural approach to digestion can help get to the root of the problem, strengthening the digestive process and soothing stomach and intestines at the same time. In the plant kingdom, there are numerous herbs that can help do just that.

GINGER Ginger is probably one of the best known herbs for the stomach.

It is a digestive tonic that can help improve digestion, relieve gas and heartburn, and ease nausea. Studies have shown ginger to be very effective in relieving the nausea associated with motion sickness, nausea due to chemotherapy, and even morning sickness during pregnancy.

GENTIAN Gentian is an herb that falls into the category of a “bitter.”

Bitter herbs increase gastric secretions, strengthening the body’s own process of digestion. They are particularly useful for those who have difficulty digesting fats and proteins. Bitters can help alleviate the bloated feeling that is associated with difficulty breaking down fats and proteins. Bitters are also helpful for those who deal with digestive upset related to aging and the slowing of the digestive system. Other bitter herbs include Oregon grape root and ginger.

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FENNEL & PEPPERMINT Fennel and peppermint are herbs that act as carminatives, helping to alleviate gas and bloating in the intestinal tract. Peppermint is also analgesic (pain relieving) and antispasmodic (calming muscle spasms), making it helpful for irritable bowel syndrome (IBS).

Enteric coated peppermint oil, which releases in the intestines, has been clinically proven to help IBS symptoms. A survey of clinical trials declared peppermint oil the first choice supplement for IBS patients with constipation or diarrhea to alleviate symptoms.

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The Healthy Edge

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1/30/14 10:50 AM

pure beauty

By Sherrie Strausfogel

gorgeous gams Natural strategies for beautiful legs, from the inside and out

T

he most common leg complaint is varicose veins. With age, they usually appear on the calves, but can protrude anywhere on the legs. New research shows that Pycnogenol, an extract of antioxidant-rich pine bark, reduces leg swelling and varicose veins. Clinical studies also show that horse chestnut seed extract (an herb) can shrink swollen veins and prevent edema (fluids collecting in the leg that cause swelling). Another beneficial botanical for varicose veins is butcher’s broom extract, which works similarly to horse chestnut. (Sanhelios makes an excellent butcher’s broom product called Circu Caps.)

Veins are very delicate, and their valves can be easily damaged by free radicals. Therefore, antioxidants are also vital to the maintenance of healthy veins. Grapeseed extract is rich in the flavonoids and proanthocyanidins that help to firm blood vessels in veins.

When applying topical products, start at the furthest part of the vein and massage toward the body. This motion moves blood along its normal pathway, and keeps pressure from causing blood to flow back through the vein valves, which can worsen varicosities.

1

Eliminate spider veins with derma e Clear Vein Crème. Horse chestnut seed extract, grape skin extract, witch hazel, bioflavonoids, and Pycnogenol help reduce capillary redness, disperse bruises, and relieve inflammation from minor skin irritation.

3

Promote vein health from the inside with Paragon Plus Pycnogenol. This formula supplies 30 mg pure French Maritime Pine bark extract, which has been shown in clinical studies to strengthen blood vessels and to help relieve symptoms of chronic venous insufficiency such as heaviness in legs.

2 Minimize the appearance of broken capillaries with JĀSÖN Lightening Vitamin K Crème Plus. Horse chestnut seed extract, calendula, and bioflavonoids in this nourishing cream help tone down redness, heal bruises, relieve pain from burns, and moisturize extremely dry skin.

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4 Support the health of your leg veins and capillaries with Paragon Plus Vein Plex.

These capsules combine grapeseed extract to strengthen blood vessels, and butcher’s broom and horse chestnut to boost circulation. This supplement may help diminish the look of spider and varicose veins, and reduces swelling caused by standing or overexertion.

March 2014

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12/23/13 2:53 PM

safe eating

eco-friendly eating

Simple and clear-cut ways to choose foods that go easy on the earth

G

o to most any natural foods store, and you’ll find a huge number of environmentally conscious packaged goods. The aisles are awash in sustainable, organic, GMO-free, fair-trade, grass-fed, and responsibly sourced products. But what do all those terms really mean?

Here’s a guide to choosing the most eco-friendly foods—not only for your body’s health, but also for the health of the planet.

Organic The most common of the earth-friendly designations, organic refers to growing methods that eliminate synthetic pesticides and fertilizers, sewage sludge, irradiation, and genetically modified organisms (GMOs).

Instead, organic producers emphasize soil and water conservation and renewable resources. On average, organic farms use about 70 percent less energy than industrial farms.

Sustainable Sustainable products are produced using techniques that don’t harm the environment and preserve agricultural land. Not the same thing as organic, sustainable methods are sometimes even more earth-friendly. For example, organic raspberries grown in South America and shipped to Idaho aren’t sustainable. On the other hand, there’s no guarantee that sustainable products are also organic.

GMO-free GMOs can cause organ damage and reproductive abnormalities in animals; pollute water; and reduce diversity.

Because there are no labeling requirements for GMO products, some manufacturers opt for verification through a non-profit group called the Non-GMO Project. The organization offers the “Non-GMO Project Verified” label for GMO-free products tested at accredited labs.

Local On average, food travels about 1,500 miles from farm to consumer. By contrast, local foods travel an average of about 45 miles. However, some studies show that food transportation uses a fraction of the energy that’s used by farming equipment.

And food traveling cross-country by train may account for fewer greenhouse gas emissions than foods trucked across a state.

And keep in mind that “local” doesn’t necessarily mean “organic.”

30

Grass-fed/pasture-raised If you eat meat or dairy, look for sustainable products. Cattle, poultry, and fish eat 80 percent of the corn grown in the United States—more than humans do—and producing that corn uses enormous resources. “Grass-fed” means the animals receive natural forage, including grass, hay, leaves, and tender stems of plants. Grass-fed animals, however, may be kept indoors for much of their lives. “Pastured” or “pasture-raised” means animals roam freely outdoors and receive a diet of natural forage.

Fair Trade Certified Under fair trade programs, farmers are given financial incentives and resources to use only organic and sustainable growing methods, including reforestation and water conservation.

Additionally, bird habitats are preserved.

March 2014

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1/30/14 11:02 AM

By Lisa Turner

Marine Stewardship Council (MSC) According to some estimates, wildcaught fi sh could become a thing of the past in less than 35 years, thanks to overfi shing and pollution. To help combat this problem, the Marine Stewardship Council offers the “MSC Ecolabel,” a voluntary labeling system.

The label ensures that the seafood was caught without endangering the species or harming local ecosystems.

Packaging In 2010, an estimated 75 million tons of packaging waste ended up in landfills in the United States alone. Additionally,

some food packaging contains toxins, such as bisphenol-A (BPA), that leech into the environment (and your body). Plastics are the worst, but canned foods can contain BPA in the lining. Look for minimally packaged products, compostable or recyclable packages, and BPA-free or reusable glass containers.

our favorite Earth-Friendly Finds Packaged foods aren’t always the best choices for the environment—but you can step a little lighter on the earth with these eco-friendly options

Alter Eco Rainbow Quinoa: made with organic and fair trade white, red, and black quinoa.

Bar Harbor New England Clam Chowder: MSC certified as sustainable.

NibMor Dark Chocolate with Cacao Nibs Extreme: organic, vegan, and fair trade.

Numi Organic Tea: made from fair trade ingredients, with recycled packaging and soy-based inks.

Madhava Organic Coconut Sugar: sustainably grown and harvested.

Nutiva Hemp Seed Shelled: don’t use pesticides for growing.

Madhava Organic Pure & Raw Honey: glass jars avoid endocrinedisrupting chemicals.

Peace Coffee: 100% fair trade and organic, supports sustainable growing practices.

Saffron Road Chicken Pad Thai: made with certified humane chicken.

Sibu Sura Chocolate: fair trade and organic.

TruRoots Organic Sprouted Lentils: nourishing to the soil.

Wild Planet Wild Skipjack Light Tuna: sustainably caught and packed in BPA-free cans.

The Healthy Edge

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natural gourmet

By Jonny Bowden, PhD, and Jeannette Bessinger, CHHC

cherry love The fruit favorite makes ideal nutrient-packed treats

C

Chewy Cherry Truffles MAKES 20 TRUFFLES

This treat is the easiest thing in the world to make, and it’s an even greater pleasure to eat. Plus, making them at home is far less expensive—and lower in sugar—than buying nutrition bars at the store. It’s simplicity itself, comes together in minutes, and will knock your socks off with its rich, chewy texture and sweet-tart flavor. ½ cup loosely packed, pitted Medjool dates (about 6–7 dates, the fresher the better) ½ packed cup dried, unsweetened sweet cherries or juice-sweetened tart cherries ⅔ cup raw almonds ⅓ cup pine nuts 1–2 Tbs. water 1. Combine dates, cherries, almonds, and pine nuts in food processor, and process 1–2 minutes, scraping down sides a couple of times.

Mixture will first come apart, and then break down into finer crumbs, finally holding together in a clump of “dough” that will roll around in processor. If dough doesn’t hold together after 1 minute processing, add water 1 Tbs. at a time until it does. When ingredients are well incorporated, roll dough into quarter-sized balls. Store in refrigerator.

PER SERVING: 79 cal; 2g prot; 4g total fat (<1g sat fat); 10g carb; 0mg chol; <1mg sod; 2g fiber; 8g sugars

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NOTES FROM

Chef Ieannette It’s very easy to make these tasty fruit and nut ”truffles,” and nutritionally they beat the pants off of any conventional processed granola bar. Dates simultaneously provide a sticky binder and a gentle, nutrient-rich sweetener. There are many different types of dates and most will work in the recipe, but you may need to presoak the drier varieties (such as Zahidi and Deglet Noor) for 10–15 minutes before using. Medjools are considered to be the king of the date family (and indeed were once reserved exclusively for royalty), with a luscious, sweet, caramel-like flavor and a unique chewy texture that turns creamy when blended or processed. Though they are a bit pricey at $7–$10 per pound, they’re worth every penny. And these homemade truffles are still less expensive than most organic fruit and nut bars.

PHOTO: PORNCHAI MITTONGTARE

herries and cherry juice have long been known to be effective against the pain of gout, which scientists believe is due to the fruit’s high concentration of compounds known as anthocyanins. Cherries (along with raspberries) have the highest yields of pure anthocyanins of any fruit. In one study, the ability of cherry anthocyanins to reduce pain was found to be comparable to that of ibuprofen and naproxen. Researchers feel that in addition to helping with pain and inflammation, consuming anthocyanins on a regular basis may help lower heart attack and stroke risk.

Worth noting: Although you can use unsweetened sweet cherries in the following recipe, you can also use juice-sweetened tart ones. Both varieties are a good source of antiinflammatory anthocyanins, but tart cherries actually have a lot more. Animal studies conducted by University of Michigan researchers suggest that tart cherries can reduce factors linked to heart disease and diabetes.

—Dr. Jonny

March 2014

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1/30/14 11:03 AM

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1/30/14 11:04 AM

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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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