Chamberlin's Healthy Edge September 2014

$3 free

September 2014

best

DEFENSES our head-to-toe

WHY WE

LOVE COCONUT P. 32

antioxidant guide SIMPLE SLIM DOWN how to rid your body of fat-causing toxins

POTENT PROTEIN the truth about collagen

STAY CALM

natural ways to ease anxiety

ARNICA

good for what ails you

plus!

safe snacking

ALLERGEN-FREE BACKTO-SCHOOL TREATS, p. 28

SPICE UP YOUR HEALTH, p. 24 ChamberlinsCover_Sep14_JS.indd 1

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OM Essentials

NeuroBrain Support An advanced formulation that helps maintain healthy brain and memory function.* Comprehensive blend of nutrients & herbs designed to protect the brain.* With Alpha GPC, uridine, Huperzine A, vinpocetine and more. Gluten free.

Health Logics

i-Sabi Wasabi Japonica Advanced liver support that stimulates enzymes for powerful liver detox.* Provides antioxidant protection with isothiocyanates (ITCs).* ITCs stimulate Nrf-2, a master switch to induce a set of genes that are involved in the protection of cells against various stresses and damage.*

Neogenis Sport

BeetElite Black Cherry BeetElite concentrated organic beetroot complex is now available in a black cherry flavor.

This pre-workout “shot” helps your body make more nitric oxide (NO), helping support strength, endurance and recovery.* Delivers the nitric oxide content of 6 beets in 1 shot. Vegan. Gluten free.

Sierra Sage

All Natural Skin Salve Green Goo is an all-purpose first aid and outdoor salve with a powerful blend of organic herbs that fight infection while reducing pain and inflammation. Arnica Salve soothes aches, pains and bruises and includes a unique blend of heating and cooling essential oils. Repair is a daily replenishing salve with a blend of organic aloe vera and vitamin E oil, which helps rebuild and replenish damaged skin while providing cooling and anti-inflammatory properties.

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Sun Chlorella

Infuse Your Mood Tea Infuse your day with safe and balanced energy from this herbal eleuthero tea. It supports optimum mental performance by supporting memory and focus. As an adaptogen, eleuthero protects your body from the wear and tear of stress, enabling your body to respond to pressure efficiently. Has a mild flavor. Caffeine free.

3DFLÀF +HDOWK /DEV

Body Glove Surge Energy Shot This all natural energy shot provides an instant source of energy when you need it most. When taken before your workout or exercise it recharges muscle energy stores, reduces mind and muscle fatigue and speeds recovery. With caffeine from green coffee bean, green tea, coconut juice & whey protein. Available in Grape or Tropical Berry.

Crystal

Deodorant Towelettes Great odor protection on-the-go.

Perfect for the gym or for travel.

Made with natural mineral salts.

No aluminum chlorohydrate or parabens. Individually wrapped biodegradable travel towelettes.

Available in Fragrance Free, Lavender & White Tea, Chamomile & Green Tea or Pomegranate.

Lily of the Desert

Aloe Mix n’ Go Whole body health anywhere, anytime.* Aloe Mix n’ Go is the convenient way to enjoy the benefits of aloe vera. Each packet = 4 oz. aloe vera juice. Just add to water. Available in: Original, Lemonade, Pomegranate or Strawberry Kiwi.

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Quercetin Mary Ann O’Dell MS,RD

Via Nature

Natural Body Care Swiss Apple Hydrating Skin Lotion features antiaging peptides and rosehip oil. It utilizes Cell Signaling Science™ to renew skin’s resilience and firmness. The plant stem cells and peptides work to restore and protect youthful radiance while rejuvenating skin’s texture. Triple Action Deodorant Stick and Roll-on are aluminum free. With magnolia bark and licorice root extracts to deter odor without chemicals, enzymes to neutralize odor-causing compounds, and essential oils.

Terra Essential Scents

Aromatherapy Products Aromatherapy Sprays, infused with pure essential oils, offer a convenient way to utilize aromatherapy for skin, clothing and air. Aroma Roll-Ons incorporate essential oils and a gemstone in a convenient, portable roll-on, perfect for purse or travel. The Chakra Candle is a hand-poured soy wax candle with a gemstone and 7 layers – each layer is a new chakra, a new scent. A gemstone is added to energetically enhance the properties of the natural oil blends.

Pura Botanica

Quercetin is a flavonoid, a plant pigment found in onions, cabbage, apples, pears and cranberries. Quercetin is an antioxidant that shows promise in several areas of health.

Inflammation Response.

Quercetin acts like a natural antihistamine and anti-inflammatory.

This makes quercetin extremely helpful for those suffering from seasonal allergies. It may also provide benefit for those dealing with inflammatory skin conditions like eczema.

Exercise Performance.

Quercetin may enhance exercise performance. One study found that supplementation with quercetin for 2 weeks significantly improved exercise performance in young men.

Heart Disease & Stroke Prevention.

Research found that a diet high in quercetin-rich fruits may cut stroke risk by 52%. Flavonoids such as quercetin are known antioxidants that work to protect cells from free radical damage, which may help protect against heart disease.

Botanic Bath Infusion Immerse yourself in pure bliss with these luxurious bath infusions. These three-in-one bath therapies combine restorative mineral sea salts, fragrant essential oils, and curative herbs and flowers in an all-natural formula that provides an incredibly relaxing bath experience. Patent-pending infusion bags keep residue from getting into water.

Quercetin Aller-Plex™ • Fight allergies naturally!*

$ODIÀD

Shea Butter Hair & Body Care Alaffia re-introduces their hair and body care formulas with updated packaging. Alaffia products are handmade with fair trade shea butter. Through fair trade practices, bike and school programs, and gender equality efforts, Alaffia continues their support of empowerment and equality in indigenous communities where shea butter is cultivated.

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• May support the body’s response to inflammation.* • Complex of quercetin with bromelain, vitamin C, pantothenic acid & nettles.

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September 2014

features 18 Head-to-Toe Antioxidant Guide You already know that antioxidants are key to maintaining optimum health. They help prevent disease, minimize signs of aging, and boost energy.

But how do you know which ones are best for you?

We make it easy with this look at the most effective antioxidants for everything from brain health to tummy troubles.

22 Fat Chemicals Weight loss starts with a healthy diet and exercise, but there may be another overlooked component— toxins that contribute to weight gain and diabetes.

Here are 20 simple ways to rid your body of these fat-causing “obesogens.”

departments NEWS FLASH

EDIBLE DEFENSES

6

Hot Off the Press. Aged garlic reverses heart disease, curry spice for muscle soreness, and more.

SUPPLEMENT ADVISOR

HERBAL ADVISOR

10

12

EXPERT’S CORNER

CHANGING SEASONS

14

BRAIN HEALTH FOR LIFE

26

Nail Nourishment. Pamper your hands and feet with a nourishing mani/pedi.

28

Allergy-Free Snack Attack. Wholesome, healthful allergen-free treats.

NATURAL GOURMET

Calm Your Nerves. Safe, effective strategies for easing anxiety and stress.

16

Nutrients and herbs to help keep you sharp and focused at any age.

25

Supplements that help stave off seasonal maladies.

CLEAN EATING

Celebrating Menopause. Natural ways to tame symptoms and manage this time of transition.

24

Kitchen herbs that add more than just flavor to your cooking.

PURE BEAUTY

Arnica for What Ails You. This potent botanical is good for more than just cuts and scrapes.

HEALING EDGE

SPICE UP YOUR HEALTH

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The Collagen Connection. How this key protein holds us together—literally.

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17

Boost immunity with medicinal mushrooms.

30

Parsnips Take Root. Bursting with nutrition and flavor, parsnips deserve a place at any table.

FAVORITE THINGS

32

Eat Drink Coconut. Tips for enjoying one of today’s hottest superfoods.

September 2014

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7/31/14 11:54 AM

a facE everY moTher wilL lovE

There’s a lot to love about U-Cubes™: NON-GMO t NO BEEF OR PORK GELATIN t NO ARTIFICIAL COLORS NO ARTIFICIAL FLAVORS t NO GLUTEN, WHEAT, OR DAIRY…

for generations – over 65 years. And, just like all our supplements, U-Cubes™ benefit from all the science and knowledge behind our name.

Each serving of these tapioca and pectin based gummies provides the recommended 100%

©2014 Solgar Vitamin and Herb

And best of all, they’re from Solgar. We’ve been crafting nutritional supplements

Daily Value (400 IU) of Vitamin D3 for children over the age of 4 and 50% Daily Value (200 IU) for children 2 and 3 years of age. What's more, U-Cubes™ are made in small batches that ensure the highest quality. They’re also rigorously tested for safety and potency… but never animal tested. The result? A great-tasting multivitamin that U can be sure is great for your children.

Live Vibrantly.

THE COMPLE TE LINE OF SOLGA R NUTR ITION A L SUPPLE ME NTS IS AVA IL A B LE AT FINE HE A LTH FOOD R E TA ILE RS WOR LDWIDE. FOR STOR E LOC ATIONS A ND A DDITION A L INFOR M ATION, VISIT SOLGA R .COM OR C A LL 1.80 0.645.2246

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letter from the editor

The Best Defenses For years, conventional medicine was based mostly on a treatment model.

You got sick. You went to the doctor.

He gave you something to combat your illness or suggested surgery to alleviate your condition. But these days, even the most mainstream MDs are talking about prevention— strategies to help keep us from getting sick in the first place.

It’s an idea that should be familiar to readers of this magazine. From supplements that ensure your body is getting all of the nutrients it needs to wholesome organic foods uncontaminated by toxins that can make you sick, the natural “movement” focuses on keeping us healthy, rather than intervening when we get sick.

Our cover story this month, “Headto-Toe Antioxidant Guide” (p. 18), is a perfect case in point—a comprehensive rundown of targeted nutrients that promote a healthy brain, eyes, heart, and more. We also take a look at the best in immune-boosting supplements (“Edible Defenses,” p. 17; “Changing Seasons Naturally,” p. 25); the importance of collagen for joint health (p. 8); and a bevy of tasty, allergen-free snacks (p. 28)—all great ways to promote optimum health and avoid illness.

As Grandma always said, “an ounce of prevention is worth a pound of cure,” and we hope these ounces help you stay well this fall—and beyond.

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 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, Digital Jason Brown THE HEALTHY EDGE. Vol. 4, No. 8. 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.

September 2014

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Go to ovega.com to find a store near you. *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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newsflash book review:

commit to memory

ALZHEIMER’S SIGNS k Memory loss that interferes

with daily life k Confusion with time

or place k Difficulty multitasking

or learning k Trouble communicating

Aged Garlic Reverses Heart Disease

Research presented at the 2014 International Garlic Symposium revealed that Aged Garlic Extract (AGE) can both prevent and reverse the most common type of heart disease, atherosclerosis—accumulation of plaque that hardens arteries. “Few therapies have ever been able to slow or stop atherosclerosis,” says researcher Matthew Budoff, MD. “AGE is now in an elite class of therapies that allows us to potentially reverse the process of heart disease.” In one of his studies, Budoff found that AGE slowed plaque accumulation by as much as 80 percent. Other research shows that AGE enhances the function of blood vessels and lowers harmful cholesterol and inflammation.

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Most people have had a “senior moment”—even young people—forgetting a name, misplacing car keys, etc. But are these just normal blips in memory, something we all have to accept as a part of aging?

Or, even scarier, are they the first hints of Alzheimer’s disease or dementia?

The truth is there are many (surprising) factors that can contribute to cognitive decline—hormonal imbalances, heavy metal poisoning, cardiovascular disease, inflammation, and even insomnia. What You Must Know About Memory Loss & How You Can Stop It by Pamela Wartian Smith, MD, MPH, is a comprehensive handbook that’s a must-read for anyone who wants to prevent or restore memory loss—quizzes to help you identify the root of what could be causing memory lapses, supplement protocols, diet and lifestyle tips and strategies that can help you stop and reverse memory loss and regain mental acuity. With a wealth of research and information and proven techniques, reading this indepth guide could be the best thing you ever do for your brain—something that could pay off for years to come.

CURRY SPICE RELIEVES SORE MUSCLES Curcumin, the active ingredient in curry spice, relieves pain and inflammation in muscles after exercise, according to a study published in the Journal of the International Society of Sports.

Italian researchers tested a special form of curcumin, Meriva, among 20 healthy men, taken for two days before and after an intense, 45-minute downhill run. Those taking Meriva, compared to a placebo, had less pain in the days following the run, and imaging tests showed less muscle damage. In other research, the supplement (2 grams daily) was comparable to acetaminophen (in Tylenol, for example) as a pain reliever.

On supplement labels, Meriva is sometimes called “curcumin phytosome.”

September 2014

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supplement advisor

By Michael T. Murray, ND

the collagen connection This unheralded protein plays a key role in keeping us together—literally

T

he most abundant protein in the human body, collagen is also the main component of connective tissue such as tendons, ligaments, cartilage, bone, and blood vessels.

As we age, the collagen-rich support structure of the skin (known as the dermis) changes. The activity of fibroblasts— cells responsible for making collagen—slows down, which leads to changes that make skin look old.

The collagen production in our joints also slows with age, which may lead to osteoarthritis. And decreased collagen in bone is a key factor in osteoporosis. The amount of collagen determines the number of “bone mineral binding sites.” If the collagen content is low, bone becomes more brittle and fracture risk increases dramatically.

Increasing Collagen To fight the problem of declining collagen levels, we need to increase the activity of collagen-producing cells. One of the best ways to do this is the use of a special from of silica— choline stabilized orthosilicic acid (ChOSA). In one study, women with signs of aging skin who received 10 mg of ChOSA daily saw a 30 percent improvement in fine lines, 55 percent increased skin elasticity, and a reduction in brittle nails and hair.

ChOSA has also shown benefits in promoting bone health.

In a detailed double-blind study of postmenopausal women with low bone density, ChOSA was able to increase the collagen content of the bone by 22 percent and increase bone density by 2 percent. The typical dosage is 6–10 mg per day.

Flavonoids are Critical Flavonoids are plant pigments that support healthy collagen levels. Especially beneficial are the blue or purple pigments— anthocyanidins and PCOs (short for proanthocyanidin oligomers)—found in grapes, blueberries, and pine bark and grape seed extracts. Among their benefits: They have the ability to crosslink collagen fibers, reinforcing the natural crosslinking that forms the collagen matrix of connective tissue.

They inhibit destruction of collagen structures by enzymes secreted by white blood cells during inflammation.

To take advantage of these flavonoids, increase your intake of richly colored berries and other fruits. And supplement with a PCO-rich extract such as grape seed or pine bark (50–150 mg per day) for general support.

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Natural Factors BioSil has patented collagen generators clinically shown to thicken hair, reduce fine lines, and increase bone density.

Aroma Naturals Amazing C, A & E Vitamin Crème is a moisturizing, multi-function vitamin crème that supports collagen renewal in skin. It is fragrance free and gluten free.

NeoCell Super Collagen Type 1 & 3 is a highly bioavailable formula that boosts collagen formation in skin, hair, muscles, and bones.

September 2014

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Sometimes pain is inevitable, but suffering can be optional.

Kyolic Curcumin is a powerful new formula to help support healthy inflammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin

NEW!

and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy inflammation response, joint and muscle health, cardiovascular benefit, colon and liver function, as well as other nutritional benefits. *

Take the first step with Kyolic Curcumin … the rest is easy.

98 Call 1-800-421-29 near you. ation and a store for more inform Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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herbal advisor

By Nicole Brechka

arnica for what ails you Best known as a homeopathic remedy to ease bruising and pain, this healing flower has many other uses

A

rnica is a homeopathic and herbal remedy derived from the Arnica montana plant, which is known for its bright yellow flowers. Native to Europe, arnica is used as both a homeopathic and an herbal medicine— the flower is extracted and processed differently when used homeopathically.

TOP USES: Homeopathic arnica has a long history of use as a healing remedy.

Here’s a quick overview of arnica’s most common health applications (prevention and/or treatment of): Bone fractures Bruises and black eye Rashes, including eczema Pre- and post-surgical healing Shock associated with burns Sore muscles Sprains, strains, and swelling Traumatic injury, all kinds

TIDBITS: In one study, herbal arnica gel (not homeopathic) was shown to provide relief of pain and stiff ness for mild-tomoderate knee pain when applied twice daily for six weeks.

BEAUTY & PERSONAL CARE: Arnica oil, which makes a great massage oil, soothes achy muscles and tired feet (try

adding to a foot bath). The cheerful yellow flower can also help reduce under-eye puffiness and is therefore added to some eye creams. And homeopathic pills may help clear up certain types of acne. According to expert Jacquelyn Wilson, MD, DHt, of Escondido, Calif., arnica is excellent for painful acne with a sore, bruised feeling in your skin; a sunken, red face with the feeling of heat on the lips; itchy, burning pimples; or pimples occurring in crops— one heals, a new eruption pops up near it.

SUPPLEMENT OPTIONS & DOSAGES: For topical uses: Look for arnica gel, cream, oil, or ointment, either as a homeopathic preparation or as pure arnica extract (herbal-based). Rub on sites that are not bleeding (e.g., sprains, burns, swollen areas, and cuts that have scarred and healed).

FOR PILLS: Let 3–5 pellets (30x or 30c dilution) dissolve under your tongue; repeat 3–4 times a day between meals until symptoms are resolved.

CAUTIONS: Never apply arnica to an open wound or broken skin—it can be toxic if it gets into the body. Similarly, homeopathic pellets are the only safe way to take arnica internally (avoid ingesting the remedy in any other form). Stop using

Arnica is one of the best remedies for those who are in a state of shock,” says Vinton McCabe, author of The Healing Enigma: Demystifying Homeopathy. “And the shock need not have come about as a result of mechanical injury.” According to McCabe, this shock can include bad news, emotional upset, the loss of a loved one, or other trauma.

“For people needing arnica, touch is a major issue,” says McCabe. “The whole body becomes overly sensitive. Their sense of touch has been altered through their trauma, so that everything overwhelms them as concerns the sense of touch.”

People suffering from shock who feel wounded, seem disoriented, and/or are worse from any jarring or sudden movements respond well to arnica, says McCabe.

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arnica if you develop a rash, which indicates a possible sensitivity to a compound in the flower (helenalin).

Boiron Arnica Montana 30c is the go-to internal homeopathic remedy for trauma, bruises, and muscle soreness.

Paragon Plus Arnica Oil is a safe and effective topical oil for bruising, pain, and swelling.

Useful for children and adults.

Peaceful Mountain Arnicaa Plus Homeopathic Gel is a topical herbal and homeopathic d remedy for serious athletes and weekend warriors alike.

September 2014

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8/1/14 11:32 AM

The Vital Energy Nutrient for Peak Performance* Co-enzyme Q10 is the “everywhereâ€? energy nutrient. The highest levels are found in your heart, liver and skeletal muscles. Think of $0t210 as the spark plug in your engine helping to ignite and burn GVFM FĂł DJFOUMZ GPS QFBL QFSGPSNBODF $0t210 also functions as an antioxidant by helping to decrease free radical activity.* 8IJMF $0t210 is obtained in the diet from meats, vegetable oils, nuts, grains and vegetables, shortages can be remedied by supplementing XJUI $BSMTPO $0t210 soft gels. &YQFSJFODF MBTUJOH FOFSHZ XJUI $BSMTPO $0t210.* ÂŽ

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healing edge

celebrating menopause Supplements for a harmonious transition

I

n some cultures, menopause is lauded as a rite of passage, a time of wisdom and potency, and a transition into the next stage of life. But as hormone levels shift and change—leading to sometimes dramatic physical changes—many women come to consider menopause as a condition to be dreaded or dealt with rather than celebrated.

You don’t need to fight the change; instead, celebrate the passage into the next phase of your life with supplements that support your body into a more harmonious transition.

1

Maca root , from a member of

the brassica family, has been used for thousands of years to treat infertility and hormone balance. Modern studies have found that maca can effectively treat many discomforts of menopause, including anxiety, depression, and loss of libido. In one study, 3.5 grams per day of maca reduced anxiety and depression, and helped treat sexual dysfunction, independent of estrogenic and androgenic activity.

Maca root is available to consumers as a tincture, in capsules, or as a powder that can be added to smoothies or beverages.

2

Soy isoflavones. Soy is rich in

isoflavones, plant compounds that are very similar in structure to the body’s estrogen and can ease the symptoms of menopause. A number of clinical studies have found that soy isoflavones can reduce hot flashes and increase bone density in women. In one study, soy isoflavone supplements were significantly more effective than a placebo in reducing the frequency and severity of hot flashes. However, some research suggests that isoflavones may increase the incidence of breast and endometrial cancer. If you’re at risk, check with your health care provider or avoid soy altogether.

You’ll find soy isoflavones in capsules, or in a less concentrated form in soy protein powders.

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3

Red clover is a wild plant that’s a member of the legume family. Like soy, it is naturally rich in isoflavones.

In one study, women who took 80 mg of red clover isoflavones showed an overall 60 percent reduction in hot flashes. In another study, red clover significantly reduced anxiety and depression. Other studies suggest it can protect against osteoporosis and increased risk of heart disease.

Red clover is available over-the-counter as a tea, tincture, or in capsules.

Note: if you have estrogen-positive breast or uterine cancer, check with your health care provider before using red clover, or avoid it altogether.

September 2014

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By Lisa Turner

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Omega-3 Fats. Numerous studies have pointed to the health benefits of omega-3 fatty acids, which include protecting the heart, improving immune function, lowering inflammation, and reducing the risk of cancer, all of which are important for menopausal women. Other studies suggest that omega-3s can help reduce hot flashes and improve mood. In one study, women who took omega-3 fats had a decrease in the frequency of hot flashes. In another, omega-3 fats eased psychological distress and depressive symptoms often experienced by women during menopause.

Omega-3 fats are available in liquid, capsule, and chewable forms. They can be derived from a variety of sources, including fish oils, algae, and flax seeds.

5

Black cohosh , from the root of the North American

black cohosh plant, has traditionally been used by Native Americans for women’s health concerns. Like red clover, it’s rich in phytoestrogens that may ease both immediate and long-term effects of menopause. In one study, black cohosh was as effective as estrogen and superior to placebo in decreasing hot flash symptoms. A more recent study suggests that black cohosh may also protect against breast cancer.

The herb is most commonly taken as a tincture or in capsules or tablets.

Akin’s or Chamberlin’s Organic Flax Oil supplies omega-3 fatty acids, and is unfiltered to retain the seed particulate.

Earth Wise EstroWise contains black cohosh, soy isoflavones, red clover, and sage leaf to help manage the symptoms of menopause.

Life Flo Maca Gold is 100% pure unflavored maca powder, perfect to add to smoothies or shakes.

A woman’s risk of breast cancer starts to increase around age 49, as many women are on the cusp of menopause.

The risk continues to go up as a woman gets older. There are a few things you can do to decrease your odds.

Natural health expert Michael T. Murray, ND, suggests the following preventive steps:

“Breast disease, both breast cancer and fibrocystic breast disease (FBD), has been linked to a low-fiber diet and constipation,” says Murray. One study found that women who had fewer than three bowel movements per week had a risk of FBD that was 4.5 times greater than women who had at least one a day. Murray believes the connection stems from the absorption of gut-derived toxins and a less than ideal bacterial flora in the large intestine. “The takeaway message is to promote effective elimination and detoxification by keeping things moving. A high-fiber diet is critical in this goal,” he says.

How can you do this? One way is by taking probiotics, which have been shown to lower the activity of betaglucuronidase, an enzyme linked to increased cancer risk and involved in the removal of estrogen and toxins. DIM can also help detoxify estrogen.

Flax seeds contain phytoestrogens. “By competing with estrogen, phytoestrogens cause a drop in estrogen effects,” says Murray.

Anticancer: A New Way of Life

by David Servan-Schreiber, MD, PhD, and The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery by Rebecca Katz and Mat Edelson.

The Healthy Edge

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expert’s corner

calm your nerves

Q:

Natural therapies can be extremely effective at alleviating anxiety

I’m a 26-year-old guy starting my first year as a high school teacher. For the past few years, I’ve had anxiety problems that include panic attacks and chronic tics such as pulling out my beard hair. I want to enjoy my life and new job free of anxiety. What natural therapies can you suggest? — Stephen B., Boston

A:

First, it’s important to recognize that you’re having anxiety attacks and that they’re not “all in your head.”

In fact, you’re dealing with a very real over-secretion of adrenaline, from the adrenal glands, triggered by a reflexive instinct to protect yourself. Adrenaline is a very potent vasoconstrictor—meaning that it temporarily inhibits blood flow— and can cause heart palpitations, chest pains, difficulty breathing, muscular tension, dry mouth, headaches, sweating, insomnia, and numerous other uncomfortable symptoms.

Sugar Blues The first step in treating anxiety is to avoid other vasoconstrictors, most notably caffeine. Simple sugars such as alcohol and table sugar can also generate anxiety because they’re released quickly into the bloodstream.

This causes the pancreas to overproduce insulin, which drives down blood sugar levels and causes the hypoglycemic symptoms of “spaciness” and jitters. So do your best to avoid this trio (alcohol, caffeine, sugar) of nonnutritious substances.

In their place, up your intake of vitamin C, bioflavonoids, and omega-3 fats (found in flax oil and cold-water fi sh). Fundamental mood-calming 14

By Emily A. Kane, ND, LAc

nutrients include magnesium (take enough to make your stools soft, then cut back by 20 percent) and a high-potency B-vitamin complex.

Stress Solutions Chronic stress can deplete certain neurotransmitters, which leads to imbalances that ultimately cause the symptoms of panic described above.

Conventional treatment of anxiety often includes drugs that block the receptor sites for adrenaline, but do nothing to boost the critical, and likely depleted, neurotransmitters.

The major inhibitory brain chemicals— which promote a “feed and breed” response rather than the “fight or flight” response that leads to panic attacks—are GABA (gamma amino butyric acid) and glutathione. A naturopathic or nutritionoriented doctor in your area should be able to provide testing to determine any specific deficiencies or imbalances you may have of these two substances. You could also look for a product that contains GABA (about 1,500 mg daily) or glutathione (1,000 mg daily).

Herbal Relief Numerous botanical medicines can also help reduce anxiety. Take these herbs at bedtime and use them according to label

instructions. Valerian (Valeriana officinalis) works well for anxiety that seems particularly mental—your mind races, you suffer from irrational phobias or sudden feelings of terror. Take valerian at bedtime. Valerian is also helpful as a mild pain reliever.

If your anxiety produces more physical symptoms, such as muscle spasms or racing heartbeat, you might find relief from kava (from the Piper methysticum plant, a pepper relative).

Chamomile is a mild sedative that’s gentle enough for children. It’s best taken in tea form. Hops can be strongly sedative for nervous people, and it combines well with valerian, especially if you have trouble sleeping. Skullcap is a “nerve-soothing” botanical that I find effective for anxiety accompanied by constipation.

Other anxiety busters include exercise, deep breathing, meditation, Tai Chi, and just plain old fun. So don’t forget to schedule a little down time into your day.

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Brain Health for Life

MARY ANN O’DELL, MS, RD

BRAIN HEALTH IS A HOT TOPIC in today’s world. From ADD and hyperactivity in children to Alzheimer’s disease and dementia in the elderly, finding healthy solutions for all ages is an area that must be explored.

Our brains require a number of nutrients for optimal function, but some of the most beneficial substances for all stages of life are omega-3 fatty acids (EPA & DHA). Omega-3 fatty acids are highly concentrated in the brain and appear to be

particularly important for cognitive and behavioral function. A lack of omega-3 fatty acids during pregnancy puts infants at risk for developing vision- and nerve-related problems. As a child grows, studies have shown that DHA continues to be a valuable supplement for optimal brain function and may be beneficial for children with ADD, ADHD, and autism. DHA has also shown great promise with adults who have dementia or Alzheimer’s disease. Other nutrients/herbs of promise for brain function include: Phosphatidylserine (PS)—this derivative of soy lecithin is one of the principle nutrients for memory and focus. It stimulates the brain to produce more dopamine, which is essential to memory, attention, problem solving, and positive mood.

It has been used both in children and adults.

DMAE—A naturally occurring mild cerebral stimulant that has been used to help with learning and behavioral issues in both children and adults.

Ginkgo Biloba—An antioxidant herb that has been shown to increase circulation to the brain, having a positive effect on memory. It is primarily used in adults.

B Vitamins—These essential nutrients help maintain healthy nerves and are involved in functions of the brain. B12 in particular is important, as a deficiency of B12 can lead to nerve damage or dementia.

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Edible Defenses: Medicinal Mushrooms MUSHROOMS ARE popular in the culinary world, but their popularity is also increasing in the world of medicine.

Many mushrooms, including chaga, cordyceps, maitake, and reishi, have known therapeutic benefits in the body, primarily related to the immune system. These mushrooms are rich in polysaccharides called glucans, which have the ability to enhance natural killer (NK) cell activity. NK cells are part of the immune system that can control some types of tumors and microbial infections. The beauty of mushrooms is they can be used on a daily basis to promote immunity.

In addition to the immune benefits, mushrooms provide a host of nutrients, including protein, vitamin C, B vitamins, calcium, fiber, and more. Here are just a few of the many medicinal mushrooms and their benefits.

BY MARY ANN O’DELL, MS, RD

in cancer and HIV prevention. Maitake has also been shown to promote wound healing, and it may help protect against the sideeffects of radiation.

Reishi: Called the “mushroom of immortality,” reishi plays many roles in optimal health and longevity. It is a potent immune stimulator and may fight viral infections. Reishi also promotes respiratory health, with research showing that it has anti-inflammatory activity that may play a beneficial role in allergies and bronchitis.

While you can add flavor, texture, and a mild immune boost to your favorite dishes with these mushrooms, mushroom extracts in supplement form offer more potent immune support.

Chaga: This woody mushroom has a long history of use in Russia.

Like other mushrooms, chaga possesses immune-stimulating properties, but also acts as an antioxidant and anti-inflammatory.

One notable use of chaga is for psoriasis. One study found that patients using chaga had remarkable improvement in the condition.

Cordyceps: In addition to the immune benefits, cordyceps is the world’s most researched mushroom for increasing stamina and endurance. It is classified as an adaptogen, which is a substance that normalizes the stress response in the body.

Maitake: Maitake is particularly rich in beta-D-glucan, also called D-Fraction, which has antiviral, antimicrobial, and immune stimulating activity. Maitake is currently being studied for its potential role

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The Healthy Edge

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HEAD-TO-TOE

antioxidant guide

By Lisa Turner

THE BEST ANTIOXIDANT SUPPLEMENTS FOR YOUR BODY, TOP TO BOTTOM

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ou already know how important antioxidants are to overall health. They reduce the signs of aging, protect against disease, and improve energy levels and overall sense of wellbeing. But with so many antioxidants available on the market, how can you know which ones are right for you? We’ve made it easy, with a head-to-toe guide for choosing the antioxidant that’s best for your needs: » 18

skin Goals: To prevent skin cancer, treat acne, and reduce discoloration, wrinkles, and signs of aging.

Focus: Epigallocatechin gallate (EGCG). The antioxidant found in green tea, EGCG repairs DNA and helps prevent the formation and growth of tumors. It is especially protective against skin cancer. Other studies suggest that green tea antioxidants protect against signs of skin aging, and when topically applied, can help treat dermatitis, acne, and other skin conditions.

Vitamin E. Vitamin E has a strong anti-inflammatory effect and encourages the skin’s natural repair systems while preventing further damage. Used topically, vitamin E can protect skin against sun damage, discoloration, signs of aging, and skin cancer. Vitamin E supplements, especially when taken with vitamin A and zinc, also help improve acne.

brain Goals: To improve memory, balance mood, and prevent dementia, Alzheimer’s disease, and age-related neurological changes.

Focus: Omega-3 fats. Numerous studies have linked low levels of omega-3 fats with memory impairment, emotional disturbances, and altered brain processes. Studies have also shown that adequate intake of omega-3 fats can slow age-related cognitive decline and may protect against dementia and Alzheimer’s disease.

Polyphenols. The primary antioxidants in blueberries, raspberries, and cherries, polyphenols have been shown to protect against Alzheimer’s and age-related changes in brain and motor function. Polyphenols are also known to reduce the risk for stroke and neurodegenerative diseases such as multiple sclerosis, Parkinson’s disease, and Huntington’s disease.

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eyes Goals: To improve vision and reduce the risk of developing cataracts, glaucoma, and age-related macular degeneration (AMD).

Focus: Lutein and zeaxanthin. These carotenoid antioxidants—found in spinach, yellow peppers, carrots, corn, and other dietary sources—protect the eyes from light and oxygen damage, and prevent age-related cellular and tissue deterioration in the eyes. They’re especially protective against AMD, a condition that causes vision loss and, ultimately, blindness.

Zinc. Zinc works with vitamin A to help the eyes make melanin, a protective pigment. Some studies have found that zinc improves visual acuity and reduces AMD risk. In one study, people at high risk of developing AMD reduced their risk by 25 percent by taking zinc in combination with vitamin C, vitamin E, beta carotene, and copper. In the same study, taking zinc alone reduced risk by 19 percent.

heart Goals: To protect against heart attack, atherosclerosis, stroke, and various other cardiovascular diseases.

Focus: Resveratrol. An antioxidant that’s found in red wine, red grapes, and peanuts, resveratrol has a well-established reputation for protecting against heart attack, high blood pressure, atherosclerosis, and stroke. It also has considerable anti-inflammatory effects.

Coenzyme Q10 (CoQ10). CoQ10, a vitamin-like substance found naturally in the body’s cells, has been shown in many studies to reduce blood pressure, protect the heart muscle, and prevent damage to the blood vessels. Additionally, CoQ10 is helpful in reducing muscle pain in people who take statin drugs.

breasts Goals: To reduce risk of breast cancer and protect against fibrocystic breast disease.

Focus: Selenium. Selenium, a mineral found naturally in Brazil nuts, seafood, and other dietary sources, has been shown to inhibit breast tumor growth and metastasis, especially when the selenomethionine form is used. Selenium also protects against colon, prostate, and other cancers.

Alpha-lipoic acid. Alpha-lipoic acid, a vitamin-like compound found in organ meats, spinach, and broccoli, has a strong influence on cancer cell growth, reproduction, and apoptosis (cell death). It has also been shown to inhibit breast cancer metastasis and help protect against fibrocystic breast disease (fibroid breasts).

respiratory system Goals: To protect against flu, bronchitis, and infection; reduce the risk of lung cancer; and treat asthma.

Focus: N-acetylcysteine (NAC). NAC has powerful antioxidant activity, especially in the respiratory system. Studies have found that NAC can benefit even acute respiratory diseases such as chronic bronchitis and emphysema, and help improve immunity against the flu virus. Some studies also suggest that NAC protects against lung cancer.

Pycnogenol. Derived from French maritime pine bark, Pycnogenol has broad antioxidant activities and is especially helpful in treating asthma. In studies, people with asthma who took Pycnogenol showed significant improvement in pulmonary function and asthma symptoms.

stomach, intestine, colon Goals: To protect against colon cancer and prevent polyps.

Focus: Vitamin D. Vitamin D may decrease the risk of developing colon cancer, as well as other cancers.

Some studies suggest that women who are vitamin D deficient have a 253 percent higher risk of developing colorectal cancer. Women who took 1,100 IU per day of vitamin D3 lowered their risk of developing colon cancer by more than 60 percent.

Ginger. Zingerone, a key component of ginger, has antioxidant and anticancer properties, and may help protect against colon cancer. In one recent study, zingerone supplementation led to a significant

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antioxidant guide, cont. decrease in the incidence of tumors and increased blood levels of antioxidants in animals.

Other studies have suggested that ginger root is protective against colon polyps and other types of cancer.

female reproductive organs Goals: To protect against cancers of the reproductive organs; improve fertility; and reduce fibroid tumors.

Focus: Diindolylmethane (DIM). A compound made in the body from indole-3-carbinol, which is found in cruciferous vegetables, DIM helps the body metabolize estrogen and protects the reproductive organs from age-related hormonal changes. Studies show that it reduces the risk of cervical cancer and other cancers of the reproductive organs, and can protect against fibroids.

Vitamin C. This all-purpose antioxidant may help improve female fertility by reducing oxidative stress that can interfere with ovulation, and may also have some cancerprotective effects. In one study, vitamin C was associated with a 15 percent lower risk of endometrial cancer.

prostate Goals: To protect against prostate cancer and prevent benign prostatic hyperplasia (BPH).

Focus: Lycopene. An antioxidant from the carotenoid family found primarily in tomatoes, strawberries, and watermelon, lycopene has long been known for its ability to reduce the risk of prostate cancer. Studies have shown that populations with high dietary lycopene intake have lower risk of prostate cancer. Other studies have found lower lycopene blood levels in people with prostate cancer.

Beta-sitosterol. Beta-sitosterol, a substance found naturally in soybeans, flax, and peanuts, can help treat and prevent BPH, or enlarged prostate. Some studies suggest it inhibits proliferation of—and induces apoptosis in—cancer cells, and it may also protect against colon and breast cancers.

joints Goals: To prevent arthritis pain and protect joints from damage.

Focus: Curcumin. The active compound in turmeric, a spice used in curry powder, curcumin helps protect against the development and progression of both rheumatoid and osteoarthritis. In one study, curcumin extracts were just as effective as ibuprofen in reducing osteoarthritis pain.

Paragon Plus Ubiquinol supplies 50 mg of the activated ubiquinol form of CoQ10 for maximum benefits.

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American Health Ester-C Effervescent is a fizzy burst of vitamin C that is quickly absorbed and gets into white blood cells to boost immunity.

Paragon Plus Inflaleve includes Curcumin C3 Complex to fight free radicals and inflammation, along with boswellia, quercetin, and devil’s claw.

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FOODS HIGHEST IN ANTIOXIDANTS According to Amitava Dasgupta, PhD, author of Pocket Antioxidants (Hunter House, Inc., 2013), the following foods rank highest in antioxidant content per serving, with blackberries taking the top spot.

1. Blackberries 2. Walnuts 3. Strawberries 4. Artichokes, prepared 5. Cranberries 6. Coffee 7. Raspberries 8. Pecans 9. Blueberries 10. Cloves, ground 11. Grape juice 12. Chocolate, baked, unsweetened 13. Cherries, sour 14. Power Bar, chocolate flavor 15. Guava nectar 16. Juice drinks (10 percent juice, blueberry or strawberry, vitamin C) 17. Cranberry juice 18. Prunes 19. Chocolate, dark, sugar-free 20. Cabbage, red, cooked* *Cooking can actually increase the antioxidant content of certain foods (versus eating them raw), including cabbage, asparagus, broccoli, carrots, potatoes, red pepper, spinach, and sweet potatoes. Steaming is the best cooking method in most cases.

Viva Eye Tabs provides comprehensive nutritional support for the eyes and includes antioxidant protection from lutein, zeaxanthin, and zinc.

Paragon Plus PomeCell is a cellular regeneration formula that boasts potent antioxidant protection from pomegranate and resveratrol.

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FAT CHEMICALS 20 ways to rid your body of toxins that pack on pounds

BY LISA TURNER

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n estimated 80 million Americans are on some kind of diet, exercise program, or weight loss plan. But as the numbers continue to rise, some experts say that there’s more to it than just too many cookies. Instead, certain chemicals in our food may be making us fat—no matter how diligently we diet. Some studies have found that the obesity timeline closely parallels the increase of environmental chemicals, especially those found in food.

These chemicals, called obesogens, may be programming us for weight gain, diabetes, and related problems. “The best evidence we have comes from animal studies that show increased fat accumulation, even on a normal diet,” says Bruce Blumberg, PhD, of the University of California, Irvine.

WHAT ARE OBESOGENS? Obesogens are compounds that mirror the activity of naturally occurring hormones

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and interfere with the way our hormones work, says Ann Louise Gittleman, PhD, author of The Fat Flush Plan and Zapped!.

These “chemical calories” may contribute to weight gain more than energy calories.

If that’s true, a head of Romaine lettuce— a crop that’s heavily pesticided—could be more “fattening” than a grass-fed burger.

Obesogens work by disrupting the normal function of the body’s metabolic hormones, which are responsible for fat storage and hunger regulation. They interfere with the release of leptin (the body’s natural “I’m full” signal), encourage the body to store fat, reprogram cells to become fat cells, and promote insulin resistance. Obesogens may also promote obesity by contributing to inflammation and oxidative stress, and damaging mitochondria, the cell’s energy producers.

The impact of obesogen exposure varies, and some people seem to be

especially susceptible, says Gittleman. If a developing fetus is exposed to obesogens, the chemicals can actually program the baby’s body to produce more fat cells, which may be a key factor in childhood obesity, says Blumberg.

The main places you’ll find these scary fat-making chemicals: Meat. The USDA and FDA have approved six hormones for use in commercial livestock production. Studies have found that people who eat hormonetreated beef have higher levels of exogenous hormones in their bodies.

Dairy. Dairy farmers treat animals with hormones to increase milk yield. One study that included research from 10 different universities found that these hormones could be linked to the obesity epidemic.

Veggies, nuts, seeds, and more.

Chemicals sprayed on produce mimic estrogen and disrupt thyroid function, which encourages weight gain. Stephen Perrine, author of The New American Diet, says that the average American is exposed to 10–13 pesticides each day, and nine out of 10 of them are endocrine disrupting.

Fish. Farm-raised fish are fed pellets of fish meal and antibiotics, which act as obesogens. They’re also likely to be very high in pesticide residues.

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High-fructose corn syrup (HFCS). This chemically derived version of corn syrup is found in most processed foods, including bread, sodas, flavored yogurt, crackers, and cookies. HFCS impacts insulin and leptin, the body’s appetite switch, and can increase appetite and fat production.

Plastic food containers. As well as plastic wrap, shower curtains, and other stuff that may contain BPA (bisphenol-A) and other endocrine-disrupting chemicals that increase the size of fat cells.

Tap water. Our water is filled with a variety of toxins, including pesticide run-off, pharmaceutical residues, and other endocrine disrupting compounds. The National Institutes of Health notes that drinking water is a significant route of exposure for endocrine disrupting chemicals.

Fragrances. Dryer sheets, air fresheners, laundry detergents, perfumes, candles, and other scented products contain endocrinedisrupting phthalates, added to help fragrances last longer.

Microwave popcorn contains PFOA (perfluorooctanoic acid), an endocrine disruptor that can promote tumor growth.

PFOAs are also found in non-stick pans, stain-resistant carpets, water-resistant clothing, and some paints. One study found that women exposed in utero to PFOAs were three times as likely to gain weight and have large waists.

Canned foods. Most cans are lined with a coating that contains BPA. In one study, people who ate canned food daily had a 1,000% increase of BPA in their bodies.

GETTING RID OF OBESOGENS Is it possible to remove these harmful compounds from our bodies? Yes. In one study, participants lost 15 pounds in six weeks simply by eliminating obesogens. And because endocrine disruptors are linked with breast and prostate cancer, and other health concerns, there’s more than just weight-loss at stake. Here are 20 ways to help get these harmful chemicals out of your life:

1. Buy certified organic. Organic products haven’t been sprayed or treated with pesticides, fungicides, or other chemicals.

2. Ban cans. Use frozen vegetables, buy tomato sauce in glass jars, and make beans from scratch. Or buy Eden Foods or Native Forest brands—manufacturers who don’t use BPA in their can linings.

3. Get plastics out. That means no plastic food containers, cling wrap, or plastic beverage bottles made with BPA (plastic #7). Invest in HDPE and LDPE plastic containers, or better yet bamboo, compostable, or Pyrex containers for food storage.

4. Cut the cheese. Reduce your consumption of diary products, and use only organic or pastured versions. If you buy prewrapped cheese, remove the plastic wrap, cut off and discard the top ¼ inch, and rewrap cheese in wax paper or parchment.

5. Go organically nuts. Almonds, peanuts, pecans, and soy are likely to be heavily sprayed, so always buy organic versions.

6. Get clean meat. Buy only organic, grass-fed and/or pasture-raised meat, poultry, dairy, and eggs. When you buy meat at the deli, ask that it be wrapped in butcher paper instead of plastic.

7. BYOB. Get a ceramic coffee cup and stainless steel water bottle (not lined with BPA) for to-go beverages.

8. Filter water. Invest in a water filter that offers a variety of methods to remove contaminants. And put one on baths and showers, since many toxins are absorbed through the skin.

9. Know your dirty dozen. These are the fruits and vegetables most likely to contain pesticides. See a complete list at ewg.org.

10. Be a restaurant vegan. Unless you know for sure that the restaurant you’ve chosen uses organic animal products.

11. Avoid Styrofoam. Bring your own to-go container for restaurant leftovers.

12. Go fragrance free—for candles, air fresheners, etc. Use products with natural essential oils, or make your own. Just put a few drops of lavender oil in a small spray bottle of water to freshen air and clothing.

13. Pop the real thing. Make popcorn from scratch, using organic corn.

14. Become a natural beauty. Swap your cosmetics and personal care products for natural items that are free of parabens, fragrances, and other toxins.

15. Watch your fish. Be sure your seafood is wild-caught, and choose fish in BPA-free pouches instead of cans.

16. Love crucifers. Compounds found in cruciferous vegetables such as broccoli, cauliflower, and kale help metabolize harmful forms of estrogen.

17. Toss the receipts. Cash register receipts contain high levels of BPA, which can be absorbed through the skin. Tell the cashier you don’t need a receipt, or handle receipts as little as possible.

18. Use whole sweeteners. Check labels for high-fructose corn syrup. And stick to raw, unfiltered honey for sweetening.

19. Cook clean. Replace non-stick pans with stainless steel and cast iron cookware.

20. Kick chemicals out. Get rid of obesogens in your body with targeted supplements. Gittleman recommends black radish (350 mg with meals), Oregon grape root (9 mg with meals), taurine (500 mg twice a day), and dandelion root.

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Spice up your Health IS A COMMON ASIAN spice the answer to your tummy troubles? Is there a spice used in baking that can help regulate blood sugar? Most people don’t know it, but some of the most commonly used herbs in their spice racks have been shown through scientific studies to be powerful agents of health.

Here are just a few:

BY MARY ANN O’DELL, MS, RD

blood pressure and decreased glycated hemoglobin (a marker of blood sugar levels). This study adds to a growing body of evidence showing that active compounds in cinnamon may improve some parameters associated with diabetes.

Cinnamon: This sweet spice is rich in polyphenols, antioxidant substances that appear to help regulate blood sugar levels. Studies have found that cinnamon may help reduce the rise in blood sugar that occurs after eating. Results of one study found that those subjects with type-2 diabetes taking a daily 2 gram dose of cinnamon had decreased

Ginger: Ginger is probably best known as a tonic herb for the digestive system. Ginger has been shown to have a protective effect against stress-induced ulcers, to improve digestion, and was found to be more effective than medications for any form of nausea—from motion sickness to morning sickness. Ginger has also been used to improve circulation, reduce inflammation, and help with pain relief. One study found that

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women taking 1,000 mg ginger root in capsule form three days prior to menstruation virtually eliminated menstrual cramps.

Garlic: Garlic is a well-known herb for the heart. It is a potent antioxidant that can help lower cholesterol, lower blood pressure, and is anti-thrombotic. Its benefits go beyond the heart, too. One study found that eating raw garlic reduced the risk of lung cancer by nearly 44 percent. Garlic is also a potent antimicrobial herb that can help inhibit yeasts, fungi, viruses, and bacteria.

All of these herbs are wonderful to use in cooking, but therapeutically are more effective in supplement form. It’s time to try a new use for an old spice today!

Ginger 250 mg Soothing stomach support.* Supports normal inflammation response.* Supplies standardized ginger root.

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Q&A

Changing Seasons Naturally

Q:

I take Pycnogenol for its antioxidant benefits, but what else is it used for?

MOST PEOPLE ENJOY CHANGING SEASONS and anticipate the highlights each season brings: the cooler weather and changing leaves of fall, the cold of winter with the possibility of snow, the color of spring, and the lazy days of summer. However, the change of seasons has a downside for many: In the spring, summer, and fall, allergies can flare up; and in fall and winter, we have cold and flu season. How can we stay healthy and prepare for these transitions?

One way is to be proactive, build a strong immune system, and be prepared to handle symptoms of seasonal changes.

Our body runs on the nutrients we give it, so feed it well for optimal health. Choose foods that are less-processed and more natural. Avoid excessive sugar. In addition, we need to understand that even the best diets may not meet all our needs for a strong immune system.

Make sure you and your children include a high-quality multivitamin with minerals in your daily routine to ensure you are not missing any nutrients you may not get in your diet.

Beyond your multivitamin, other key nutrients you may want to add for immunity are: Vitamin C —Vitamin C is a nutrient that your body requires more of when you are under stress. Allergies and exposure to microbes (viruses and bacteria) are major stressors on the body, so it is a good idea to increase this nutrient during seasonal changes.

Probiotics—Probiotics, the good bacteria in the intestinal tract, help support overall immune health and keep bad bacteria and viruses from taking hold in the body. Probiotic bacteria are found in yogurt and kefir, as well as in concentrated supplement form.

Combination Formulas—Many good formulas exist that include herbs and nutrients known to support immunity and to alleviate symptoms, including respiratory challenges. These may include licorice for respiratory support, and/or white willow for anti-inflammatory support.

And keep support formulas, such as herbal throat sprays or lozenges, on hand to soothe the throat during these transitional times.

Liquid Vitamin C Immune system support.* Vital antioxidant.* Natural orange flavor that tastes great!

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Pycnogenol has a wealth of benefits, with new studies showing that it plays roles in a variety of conditions.

A:

BY SALLY KARLOVITZ, CN

Cough & Respiratory Support Respiratory Care Granules promote healthy nasal passages with licorice and white willow.* Cough Drops relieve cough & soothe sore throat with menthol, eucalyptus, Malabar nut, & hyssop.

Studies have shown Pycnogenol supports heart health by strengthening blood vessels, reducing blood pressure, and reducing platelet aggregation, which improves circulation. These characteristics may also explain why Pycnogenol also benefits the skin. One study found that daily supplements of Pycnogenol resulted in improved skin elasticity and moisture retention. In addition to the beauty benefits of Pycnogenol, it may also help with psoriasis. A recent study found that daily supplementation of the pine bark extract improved psoriasis symptoms including redness, skin hardening, and flaking by reducing inflammation, increasing skin hydration, and fighting free radicals.

Supplementation with the pine bark extract has also been shown to be effective in boosting muscle performance, increasing endurance, and reducing cramping in exercise, as well as controlling inflammation in those with joint pain or allergies.

Pycnogenol® 30 mg Antioxidant supplement.* Supports the body’s ability to neutralize free radicals.* With bioflavonoids added for synergistic effect.*

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pure beauty

By Sherrie Strausfogel

nail nourishment Pamper your hands and feet with a natural mani/pedi

T

aking care of your hands and feet isn’t a luxury— it benefits your overall health. Cleaning under your fingernails helps prevent the spread of germs and disease. Cutting and cleaning your toenails prevents them from growing inward and causing infection. And exfoliating your feet prevents dead skin cells from accumulating and causing bunions or corns. So do yourself a favor and give your hands and feet the attention they deserve.

For Your Hands File your nails in one direction. Don’t go back-and-forth, which causes nails to break. Maintain an appropriate length and style according to the natural shape of your cuticle. If your cuticles are oval-shaped, for instance, file your nails with an oval shape.

Soak your hands. Try a mixture of warm water and apple cider vinegar. The acid in the vinegar will help slough off dead skin cells.

Rub olive oil into your cuticles. Use the blunt end of an orangewood stick to push the cuticles back from the nails.

And massage your hands and nails with a moisturizing cream or lotion.

Buff and polish. Using a sanding block, sand the tops of your nails to smooth ridges. Buff your nails with a buffing block. If your nails are weak—or you prefer colorful nails— use hardeners and polishes that are free of toluene, dibutyl phthalate (DHB), and formaldehyde.

For Your Feet Soak your feet. Try 5–10 minutes in a footbath of warm water mixed with a half-cup of Epsom salts.

Exfoliate with a rejuvenating scrub. Rub gently in a circular motion, especially on your heels.

Take care of your toenails. Don’t cut or clip too short or you run the risk of ingrown toenails. File straight across with an emery board, gently rounding edges. Use the flattened end of an orange stick to push back cuticles. Rub olive oil or coconut oil into the cuticle to prevent drying.

Massage feet with a rich lotion. Concentrate on your heels and the balls of your feet, as they’re prone to calluses.

If you polish your nails, choose toxic-free polishes. Then put your feet up, and relax!

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Nourish your nails with TheraNeem Nail & Cuticle Pen, an antioxidant-rich formula for cuticles and nails with neem and sea buckthorn.

For a splash of color, use Keeki Pure & Simple Nail Polish, a natural, non-toxic nail polish that is also 100% biodegradable. Choose from an array of fun colors.

Revive and refresh feet with Zionhealth Adama Minerals Feet Treat Xtreme. This formula energizes and freshens feet with cinnamon oil, stimulating clay minerals, aloe vera, and tamanu oil.

Hydrate, heal, & protect your hands with The Wonder Seed Hand Cream, formulated with omega-rich virgin hempseed oil.

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6/25/14 12:02 PM

clean eating

by Nicole Brechka

allergy-free snack attack Tips for the safest back-to-school treats

T

he first few weeks of a new school year are hectic enough for most parents, and doubly so for those whose children have food allergies. Judi and Shari Zucker, known as the “Double Energy Twins,” know a thing or two about that.

The twins have five children between them, and are frequent guests on TV talk shows.

They have written five books together on healthy eating, including The Ultimate Allergy-Free Snack Cookbook (Square One Publishers, 2012). Here, we talk with Judi and Shari about healthy snacking and how to create delicious, allergen-free snacks that all kids can enjoy.

Q: What motivated you two to write about food allergies? Do you have children with food allergies or have them yourselves?

A: We began receiving an increasing number of requests for allergen-free recipes on our Web site (doubleenergytwins.com). We also noticed that a growing number of our children’s classmates were developing intolerances to a number of foods, and Judi’s son happens to be gluten and dairy intolerant. After doing some research, we knew had the focus for a book.

Q: Can you give parents a few tips for going back to school, allergy-free?

A: Promoting awareness is one of the most important things you can do. Make sure everyone your child comes into contact with is aware of his or her allergy—teachers, cafeteria staff, the school nurse, office personnel, and classmates. And if your child has a severe allergy that puts him or her at risk for anaphylaxis, it is critical that epinephrine is accessible and that school staff know how to administer it. Another crucial tip is to prepare your child’s lunch and snacks yourself. School cafeterias typically do not use separate equipment or utensils when preparing foods, so cross contamination is likely.

Q: Your book is all about snacks: How can parents encourage sensible snacking?

A: Sensible snacking starts with the example set by parents and other caregivers.

Adults who snack on healthy foods and enjoy sensible portions promote the same in their children. We encourage the avoidance of processed snacks, which are nutritionally inferior and typically loaded with sugar, salt, trans fats, preservatives, and other undesirable ingredients.

Mrs. Marple’s Maple Meltaways

“We spent a lot of time in the kitchen and have created more than 100 kid-friendly snacks that everyone could enjoy—not just kids!” say the twins about their book.

MAKES 30 COOKIES

These delicious melt-in-your mouth cookies have a luscious “peanut buttery” taste without the peanuts.

1. Preheat oven to 350°F. Lightly oil cookie sheet, and set aside.

5. Drop rounded tablespoons of dough about 2 inches apart on prepared cookie sheet.

2. Combine flour and baking powder in medium bowl, and set aside.

6. Bake 10–12 minutes, or until lightly browned.

cup pure maple syrup cup toasted sunflower seed butter

3. Place syrup, sunflower seed butter, sunflower oil, and vanilla in large bowl, and stir until blended.

2

cups oat flour

1

tsp. baking powder

1 1

⅓ cup sunflower oil 1

4. Add flour mixture to maple mixture, and stir to form thick, sticky, batter-like dough.

7. Allow cookies to cool several minutes before removing from cookie sheet. Transfer cookies to wire rack to finish cooling. Serve warm, or at room temperature.

Tbs. vanilla PER SERVING: 127 cal; 2g pro; 8g total fat (1g sat fat); 13g carb; 0mg chol; 42mg sod; 1g fiber; 7g sugars

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September 2014

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7/30/14 2:57 PM

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6/25/14 12:07 PM

natural gourmet

parsnips take root Parsnips add variety and vitamins galore to any diet

S

o you’re browsing in the produce section of your local market and your wandering glance falls upon a small bin of pale, fat, irregularly-shaped roots. You peer at the label—“parsnips.” Hmmm. You accost the nearest produce guy and pepper him with questions: How do you cook this? What does it taste like? Is it any good? You’re likely to be met with a shrug of the shoulders and a slightly sheepish smile that says, “Heck if I know.”

Parsnips are definitely the unsung and largely ignored sibling of their clan. Sure, you know the other family members well—carrots, celery, parsley, even fennel. But the poor parsnip? All-too-often, it’s overlooked and shunned.

Well it’s time to turn pity into passion and embark on a discovery of this tasty root. The Romans knew its glories; they not only cultivated it at home, they also carried it with them as they expanded northward. In the process, they discovered that parsnips thrived in those colder European climes.

A delicate, sweet flavor and intriguing texture isn’t all that the parsnip has to offer. Its nutritional profile is impressive as well.

Nutritionally speaking, parsnips contain: A substantial dose of fiber: 6.5 grams per cup, or about 16 percent of the RDA. A generous helping of vitamins and minerals: vitamins C, E, and K; folate; and potassium, magnesium, and copper.

Higher concentration of nutrients: parsnips have three times as much vitamin C and folate, and almost twice as much vitamin K, fiber, and magnesium, as carrots.

Buying Tips Pick parsnips the same way you would any other root vegetable.

They should be plump, firm, and heavy. Avoid any that have soft spots or discoloration. Smaller and fatter is better here; anything over about 8 inches long, or narrow and pointy, is likely to be less tender and sweet. Store them in the crisper drawer of your fridge, wrapped in a paper towel and protected by a perforated plastic bag. They can last that way for a couple weeks.

Then … experiment! Shred raw parsnips into a chopped salad; slow-cook them in a veggie and bean stew; purée them in split pea soup. Or try one of the easy recipes on the following page. You’re gonna love ’em—trust me.

30

GARDEN HAZARD If you’re thinking of growing your own parsnips—after all, they attract several species of butterflies—you might want to think again. While the root is perfectly benign, the stems and leaves contain a photosensitive chemical that produces redness, burning, and even blisters when it comes into contact with bare skin. That’s why, although you can often find carrots in the market with their feathery tops still attached, parsnip stems are always removed at stores.

September 2014

HE_September14_NatGourmet_JS.indd 30

7/30/14 9:40 AM

By Neil Zevnik

Parsnip, Red Onion, & Gruyère Scramble SERVES 4

Gluten-free and relatively low in carbs, this filling brunch dish will warm you up on a cool morning.

1 large parsnip (about ½ lbs.), peeled and diced 1 Tbs. olive oil ¼ cup chopped red onion ⅓ cup frozen peas, defrosted 6

whole eggs plus 4 egg whites, beaten

¼ cup grated Gruyère cheese 2

Tbs. chopped Italian flat-leaf parsley

1. Steam parsnips over simmering water until just tender, about 10 minutes.

2. Heat olive oil in large skillet. Add red onions, and cook over medium heat, stirring frequently, until just cooked through and slightly translucent. Add parsnips and peas, and cook about 1 minute. Add eggs, and cook until almost set, stirring constantly.

3. Remove from heat, and stir in Gruyère cheese to melt.

Transfer to serving bowl, and sprinkle with parsley.

PER SERVING: 232 cal; 16g pro; 13g total fat (4g sat fat); 12g carb; 286mg chol; 190mg sod; 3g fiber; 3g sugars

Roasted Parsnip & Carrot Purée SERVES 6

A gluten-free side dish that pairs well with slowcooked short ribs or chicken stew.

2

lbs. parsnips, peeled and cut into 1-inch pieces

2

lbs. carrots, peeled and cut into 1-inch pieces

2

large shallots, peeled and quartered

1

Tbs. chopped fresh rosemary

3

Tbs. olive oil

PHOTOGRAPHY THIS PAGE: PORNCHAI MITTONGTARE

¼ cup orange juice 2

tsp. microplaned orange zest

1. Preheat oven to 375°F. In large bowl, toss parsnips, carrots, shallots, rosemary, and olive oil. Transfer to foil-lined baking sheet, and roast until tender, about 30 minutes.

2. Combine parsnip mix with orange juice and orange zest, and purée in a food processor (may require two batches). Or, if you prefer a rougher texture, mash in medium bowl. Add salt and pepper to taste.

PER SERVING: 227 cal; 3g pro; 8g total fat (1g sat fat); 40g carb; 0mg chol; 108mg sod; 11g fiber; 15g sugars

The Healthy Edge

HE_September14_NatGourmet_JS.indd 31

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7/30/14 9:41 AM

favorite things

eat drink coconut Great ways to enjoy today’s hottest superfood—coconut, including coconut oil and butter

5 things to do with …

Creamy and dense, with a rich, nutty fl avor, coconut butter is made by grinding coconut and is sometimes called “coconut manna.” Like other forms of coconut, it’s high in medium-chain triglycerides (MCTs), a class of fats that are easily absorbed by the body, help reduce body fat, and improve insulin sensitivity and glucose tolerance.

Although coconut butter is high in saturated fat, it helps lower total and LDL cholesterol, while raising HDL (“good” cholesterol) levels. And like coconut oil, coconut butter is also rich in lauric acid, a compound that has antimicrobial properties. Try these simple ways to use coconut butter, every day: Combine ½ cup softened coconut butter with ¼ cup maple syrup and ¼ tsp. ground cardamom and use instead of butter on toast and waffles.

Melt ¾ coconut butter and ¼ cup raw honey; stir in ½ cup raw cacao powder and 2 tsp. vanilla for a creamy, raw-foods frosting.

Add a generous dollop of coconut butter to cooked red lentils; stir in curry, cumin, chopped cilantro, and green peas for a fast dahl.

To make a quick sorbet, combine 1 cup frozen blueberries with 2 Tbs. coconut butter and 1 Tbs. coconut milk; purée in food processor until creamy and smooth.

Melt coconut butter and stir in basil and black pepper; drizzle over cooked squash, pumpkin, or sweet potatoes.

OIL VS. BUTTER: What’s the Difference?

Coconut oil is simply oil that has been extracted from coconut meat; coconut butter, on the other hand, includes all of the coconut meat, puréed into a thick, creamy butter.

COCONUT CALORIE COUNTER

32

Type & Amount

Calories

k Coconut oil (1 tsp.)

39

k Coconut butter (2 Tbs.)

186

k Coconut water (1 cup)

60

k Coconut milk, canned (1 oz.)

56

k Coconut beverage, unsweetened (1 cup)

50

k Coconut, raw meat (1 oz.)

100

Artisana Coconut Butter is pure whole coconut flesh that is exceptionally versatile. Try it in smoothies, as a butter substitute, or in baking.

BRAIN POWER Much has been written about the possible benefits of coconut oil for the brain, specifically for Alzheimer’s disease. Most of the buzz was generated by the case of Steve Newport, a man diagnosed with Alzheimer’s, whose wife, Mary Newport, MD, decided to explore alternative treatments. Dr. Newport understood that Alzheimer’s is a kind of diabetes of the brain. The brain cells have trouble taking in sugar as fuel, and they eventually die. She learned that ketones—a by-product of fat metabolism—are a superb alternate fuel for the brain, and coconut oil can help generate ketones in the body. Dr. Newport began feeding her husband coconut oil every day, and within two weeks, his test scores improved significantly. The story of his improvement has been documented in Newport’s book, Alzheimer’s Disease: What if There Was a Cure?

Paragon Plus Organic Extra Virgin Coconut Oil is a natural source of medium chain triglycerides. Use it as a cooking oil or as a skin moisturizer.

Kolat Dark Chocolate Coconut Almond Butter is a superfood fusion of antioxidantrich chocolate, shredded coconut, coconut oil, and heart-healthy almonds.

Gluten and dairy free.

September 2014

HE_September14_FavoriteThings_JS.indd 32

7/30/14 2:58 PM

On sale exclusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market

Aloe Pulp Juice

Original Sweet Chili Crisps

All-natural beverage made with aloe vera gel.

An irresistible snack with a tasty crunch.

Sweetened with honey and organic cane juice.

Baked, not fried.

Enriched with vitamin C.

No artificial colors or flavors.

Gluten free.

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Reusable, biodegradable face & body cleansing sponge.

Exfoliating konjac plant fiber sponge.

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Tastes great!

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100% Pure Australian Essential Oils Tea tree oil is an antiseptic that soothes minor skin irritations such as minor cuts, scratches, & insect bites.

Lemon myrtle oil refreshes your environment with an uplifting lemony scent.

Bio-Active Silver Hydrosol Immune support.* Safe, low 10 ppm concentration that will outperform 500 ppm.

Crystal clear & virtually tasteless.

7/30/14 9:43 AM

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All formulas are alcohol-free with honey added for sweet taste.

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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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8/1/14 9:01 AM