AKiN'S Healthy Edge September 2016 by HFAI

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September 2016

NUTRIENTS YOU NEED at every age FROM YOUR 20S TO YOUR 60Sâ&#x20AC;&#x201D; AND BEYOND!

AWESOME

APPLES

OUR FAVORITE FALL FRUIT

DIY FERMENTATION

P. 32

5 steps to successful sauerkraut, kimchi, and more

VITAL VITAMIN Do you need more B12?

NOT MILK

The best non-dairy substitutes

plus!

THE PREDIABETES PRESCRIPTION

Natural ways to control blood sugar

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Puna Noni Jarrow Formulas

$KLÁRZHU Oil ®

Ahiflower® Oil is a plant-based omega-3, supplying omega-3 alphalinolenic acid (ALA) and stearidonic acid (SDA), as well as omega-6 GLA. The presence of SDA makes Ahiflower® distinct from flaxseed oil. Studies show that Ahiflower® Oil has more efficient conversion to omega-3 EPA.

NeoCell

Joint Bursts NeoCell Joint Bursts are delicious tropical ﬂavored soft chews that combine powerhouse nutrients to support joint health.* Type II Collagen supports joint strength, Hyaluronic Acid supports joint hydration, and turmeric extract supports healthy inﬂammation response.* Gluten and soy free.

Zen Herbalist

Zen Sleep

Fall asleep and wake up refreshed with Zen Sleep.* This non-addictive sleep formula combines magnesium glycinate, B vitamins and adaptogenic herbs to support calm mind, relaxed muscles, calm digestion and adrenal support.* No melatonin.

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100% Pure Hawaiian Noni Get the healing benefits of noni in pure Hawaiian noni juice or capsules. Noni Juice is 100% pure noni that has been fermented, aged to perfection. No flavors, preservatives, or dilutants are added. The Noni Capsules are made from 100% whole ripe noni fruit that has been dehydrated, pulverized into a powder, and then placed into veggie capsules without any filler. They make a great option for those who do not like the flavor of noni juice.

Vita Sciences

B-12 Patch

These unique and eﬀective B-12 patches oﬀer superior B-12 absorption using a patented technology. Vitamin B-12 supports increased energy and mental focus.* The recommended use is one 1000 mcg patch per week, worn for 24 hours at a time.

Auromere

Ayurvedic Neem Balm This nourishing, revitalizing and moisturizing all-purpose salve combines the potent power of pure Neem oil with several complementary Ayurvedic oils. It’s a perfect balm for a variety of skin problems, helping soothe dry, itchy, wrinkled skin and cracked heels and elbows. It tones and supports the skin’s normal functions making the skin soft, moist and youthful.

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Mary Ann O’Dell MS,RD

Enzymedica

GlutenEase™ Extra Strength Even those on gluten-free/casein-free diets may experience digestive diﬃculties due to crosscontamination from oﬀending foods. GlutenEase™ Extra Strength contains Protease Thera-blend™ (G2) enzymes along with DPP-IV activity for providing more than double the digesting power for foods containing gluten and casein compared to GlutenEase.* Starch-digesting amylase enzymes assist in the digestion of the carbohydrate portion of grains, such as wheat, which contain gluten.

Thesis

Pure Skin Care Thesis products oﬀer pure ingredients and vegan formulations for complete facial care. Get tingly clean and refreshed skin with Daily Harmony Foaming Face Wash for normal or combo-oily skin. Skin-clearing tea tree, cooling mint and soothing lavender help clear pores, eliminate excess oil and reduce blemishes. Raspberries + Mint Face Toner for all skin types can be used for toning, as a refreshing mist or aftershave splash. West Indies Poppy Seed Face Scrub, for all skin types, will leave skin exfoliated, massaged and energized. Mermaid’s Cheek Seaweed Mask is a balancing and hydrating mask that cleans pores, boosts circulation and removes impurities. It’s perfect for blemished, problem skin.

Favorite Herbs: Peppermint

Peppermint is one of the oldest and most common herbal remedies. Peppermint leaf and oil have been used traditionally in Eastern and Western medicine as an aromatic, antispasmodic and antiseptic in the treatment of indigestion, cramping, toothaches, headaches and colds. It is found in various forms, including tea, herbal extract, whole herb supplement, oil supplement (internal) or essential oil (topical). Peppermint is probably best known for its gastrointestinal calming properties. Peppermint can aid digestion and settle the stomach because it contains properties that dispel gas and relieve cramping. Randomized controlled studies have found that peppermint may treat digestive disorders by relaxing the smooth muscles surrounding the intestines. Specifically studies have shown that enteric-coated peppermint oil supplements appear to be effective when used for irritable bowel syndrome and abdominal pain, helping to reduce symptoms such as abdominal pain, constipation, cramping, indigestion and flatulence. Peppermint’s benefits also extend beyond the digestive system. Peppermint essential oil contains menthol, a well-accepted external analgesic. For this reason, peppermint is commonly used topically to relieve headache pain and other forms of pain. Peppermint essential oil can also be used as an inhalant to help stimulate and open the sinuses, temporarily relieving congestion.

Mad Hippie

Advanced Skin Care Mad Hippie oﬀers a breakthrough in battling skin discoloration & wrinkles, with more actives and no bad stuﬀ. Cream Cleanser is a blissfully, hydrating cleanser that softens and smoothes skin with jojoba and macadamia oils + green tea and orchid extract. Kick-start collagen production with the Face Cream, full of peptides and antioxidants. Hydrate and protect the face with argan oil, goji, and camu camu in the Antioxidant Facial Oil. Vitamin C Serum is a blend of antioxidants that works wonders on sun damaged, aging skin.

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Peppermint Eze™ • Peppermint oil capsules. • With ginger & fennel for their ir ir synergistic beneﬁts.* • Enteric-coated so ingredients will be released in the intestines.

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September 2016

features 18 Nutrients You Need Most at Every Age Supplements can enhance the way we function and feel at any stage of life, but our nutritional needs and health concerns change over time. Here’s a look at the best vitamins, herbs, and other nutrients for every age—from your 20s to your 80s and beyond.

22 5 Successful Steps to Fermentation From basic sauerkraut to exotic kefir, here are the secrets to this healthy preservation technique. Plus recipes.

departments NEWS FLASH

CHOLESTEROL CONTROL

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

SUPPLEMENT ADVISOR

B Aware. Vitamin B12 is a crucial, but often overlooked, nutrient—especially as we age. Here’s what you need to know.

How to reduce this risk factor for heart disease.

FALL ALLERGY GUIDE

Natural remedies for seasonal woes.

KIDS & IMMUNITY

Back-to-school tips for keeping kids healthy.

HERBAL ADVISOR

Curry: The Synergistic Spice. How this popular botanical can improve your health in surprising ways.

HEALING EDGE

EXPERT’S CORNER

Not Milk. Dairy- and lactose-free alternatives that work great in recipes.

The Prediabetes Prescription. A diet and supplement plan to help ward off full-blown type 2 diabetes.

PURE BEAUTY

Everything’s Coming Up Roses. The beauty benefits of our favorite flower.

Mind and Body. A healthy digestive tract may be the key to preventing Alzheimer’s, anxiety, and other mental issues.

CLEAN EATING

NATURAL GOURMET

Maple Caramel Apple Tart. Capture the flavors of fall with this delicious dish.

September 2016

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GREAT TASTING

ANTI-CAVITY

EASY TO USE

COMPLETE SYSTEM

YOU’RE DOING IT. MAKE IT COUNT. THE SPRY 5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET

Make the switch to Spry products and start making these things count.

Using products from the Spry5 system make it easy to get the dentistrecommended five daily exposures of xylitol. Research has shown over and over that using xylitol products five times throughout the day is the best way to keep your teeth healthy. The Spry5 System is simple to use, in fact you’re probably going through the motions, just not with products that work together. If you brush your teeth, use mouthwash, chew gum, eat mints or candy you should make it count. Available at fine retailers everywhere.

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1 Brush and rinse with Spry toothpaste and oral rinse when you wake up. 2 After meals chew Spry gum or mints. 3 Brush and rinse with Spry toothpaste and oral rinse before bed. The goal of the Spry5 system is to make oral care easy, tasty and effective. Find your nearest Spry5 retailer at Xlear.com.

4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help.

Or visit Xlear.com

6/27/16 10:22 AM

editor’s letter Health for all Ages My brother-in-law recently started receiving solicitations to join AARP, a first for “our generation” of the family. Granted, they seem to keep lowering the age requirements for membership, and he is—um—several years older than me, but it’s still a potent reminder that none of us is getting any younger. Today, of course, staying healthy as we age is easier than ever, thanks in large part to the explosion of research and development in the field of dietary supplements in recent decades. But supplements aren’t just for those of us who are, um, approaching middle age.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, Vera Tweed Graphic Designer Maggie Samson 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

Our cover story this month (“Nutrients You Need Most at Every Age,” p. 18) provides a decade-by-decade rundown of supplements for each stage of adult life—from extra folate for young women thinking about having children to ribose to compensate for flagging energy levels in our 50s and 60s. Plus, author Vera Tweed takes a look at the basic supplements we all should take, regardless of age or specific health conditions. But adults aren’t the only ones who can benefit from dietary supplements. Especially as they head back to school, kids can use a daily dose of nutrients to help ward off colds and flu. Check out “Back to School Basics for Healthy Kids” on p. 26 for the best immune boosters for your young scholars. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.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 Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 9. 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 2016

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Are your kids ready to go back to school? Michael’s® Naturopathic Programs can help you understand what to look for in a multi vitamin supplement for your children to help them endure the stresses that life brings their way.

For over 32 years Michael’s® has been a high quality choice of practitioners and health conscious people. Available at your local health food store or visit michaelshealth.com.

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newsflash

$6 BILLION POMEGRANATE GOOD FOR KNEES Drinking pomegranate juice can help knees feel and function better, according to an Iranian study of 38 people with knee osteoarthritis that was published in the Journal of the Science of Food and Agriculture. In addition to reducing stiﬀ ness and improving joint movement, the juice raised levels of an internal antioxidant. Those in the study drank about 7 ounces (nearly 1 cup) of pomegranate juice daily for 6 weeks.

That’s how many healthcare dollars could be saved if all pregnant women took 600 mg daily of DHA, one of the key omega-3 fatty acids, according to research at the University of Kansas. Such savings could result because taking DHA signiﬁcantly reduces the risk of a preterm birth.

When walking, varying the pace can increase calorie burn by as much as 20 percent, according to research at Ohio State University in Columbus. Each time the pace picks up, it’s like pressing on the gas pedal, which uses more energy.

EYE SUPPLEMENTS

Improve Healthy Vision Three nutrients in the carotenoid family can improve vision for healthy people, according to a British study published in Investigative Ophthalmology & Visual Science. For 12 months, researchers tested the supplements—10 mg lutein, 10 mg meso-zeaxanthin, and 2 mg zeaxanthin, taken once daily with a meal—against a placebo in a group of 105 men and women with an average age of 48. They found that the supplements improved the ability to see detail, to withstand glare, and to see in changing light conditions.

3 Ways to

AVOID CAVITIES Brushing and flossing aren’t the only things you can do to avoid cavities, says Roger Lucas, DDS, and author of More Chocolate, No Cavities. For kids (and adults), he recommends:

1. Eat teeth-friendly foods. Starchy foods, as well as added sugars, lead to cavities, whereas fat, protein, and fiber do not. “You don’t have to cut all sugar out of your diet to be cavity-free—just be strategic,” says Lucas. For example, switch from milk chocolate to 70 percent dark chocolate for more fat and less sugar. And snack on string cheese and apple slices instead of pretzels. 2. Don’t graze. “Carb-rich foods, plus time on teeth, equals cavities,” says Lucas. Have an eating schedule, including meals and snacks, and don’t nibble in between.

3. Make water your drink of choice. It’s a solution to the pollution in your mouth, especially if you drink it instead of soda and right after meals and snacks.

September 2016

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The numbers stack up! 1

Kyolic® Aged Garlic Extract™ is the number one best-selling, odorless garlic supplement.

The number of months organically grown Kyolic is aged to enhance its nutritional value creating beneficial compounds not found in fresh or powdered garlic, but only in aged garlic extract.

40 50

The number of years Kyolic has been the leading garlic supplement in America.

998 -421-2 0 0 8 1 l Cal for a The number of times Kyolic is richer than raw garlic in active beneficial compounds. this ad n o i t n lic! me of Kyo e l p m a The number of scientific studies that prove Kyolic is America's number one Aged FREE s

Extract, working to enhance your body's immune function, protect your 750 Garlic cells from free radical damage and reduce the widest range of cardiovascular risk factors.*

Kyolic® — It adds up for your health! * 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.

www.kyolic.com

Visit www.Kyolic.com and join us!

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6/27/16 10:24 AM

supplement advisor

b aware

What you need to know about B12 shots and supplements

“Y

ou can die of a B12 deficiency,” says Sally Pacholok, RN, lead author of Could It Be B12?: An Epidemic of Misdiagnoses. While she isn’t suggesting that everyone rush out and get a B12 shot, Pacholok notes that many serious B12 deficiencies go undiagnosed. To remedy this issue, she cofounded an educational web site, B12 Awareness (b12awareness.org). “There’s a severe knowledge deficit in the health care community,” she says. For one thing, the possibility of a B12 deficiency isn’t even considered in many situations, especially in cases of depression and neurological issues. For another, tests are typically inadequate and may lead to a false conclusion that no deficiency exists.

What B12 Does B12 is an essential vitamin used to convert carbohydrates into fuel, maintain healthy nerve cells, make red blood cells, maintain the body’s genetic material, and produce compounds that aﬀect the immune system and neurological function. Symptoms of a shortfall include fatigue, weakness, weight loss, loss of appetite, numbness or tingling in the hands or feet, a sore mouth or tongue, and neurological symptoms such as poor balance, depression, poor memory, confusion, and dementia. In infants, B12 deﬁciency can delay development and cause movement disorders.

Who Is at Risk? Because meat is the main dietary source of B12, vegetarians should seek out foods fortiﬁed with the vitamin, or take supplements. Additionally, says Pacholok, there are several

CAN B12 TRIGGER ACNE? In some people, too much B12 can trigger acne. This has been known for some time, but a recent study at the University of California, Los Angeles, has begun to shed some light on the underlying mechanism. When researchers gave B12 shots to 10 healthy people, one of them broke out with acne a week later. Analysis of naturally present bacteria in their skin showed that B12 changes the way some bacteria behave, and in some cases, those changes result in an acne flare-up—but it’s reversible. “I have seen, in the research and in my own experience, that a decrease in the dosage has corrected the acne,” says Lucille. Or, you may need to stop taking supplements for a while. How long depends on your individual reaction. 8

By Vera Tweed

reasons why the body may not absorb adequate amounts of the vitamin, including: Low stomach acid, due to age or heartburn drugs; Taking metformin, a diabetes drug; Getting nitrous oxide for anesthesia; Gastrointestinal conditions such as ulcers, Crohn’s disease, celiac disease, and irritable bowel syndrome. Some people also have a genetic mutation that prevents their bodies from converting B12 into an active, usable form. Where absorption is a problem, shots may be the only option. If you suspect a B12 deﬁciency, Pacholok recommends being tested for serum B12 and methylmalonic acid, a substance that is elevated when B12 is lacking.

What About Shots? “If you want shots because they make you feel better, that’s okay,” says Holly Lucille, ND, RN, a naturopathic doctor in Los Angeles (drhollylucille.com). “It’s a pretty safe injection to get without testing.” In fact, the risk of toxicity is so low that the Institute of Medicine, which sets safe upper limits for nutrients, did not set such a limit for B12 because, it wrote, “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.” Some people prefer to get shots and take supplements in between, which, says Lucille, is another option. However, she adds, sublingual B12—which is absorbed in the mouth,—may be just as effective if you aren’t treating a medical condition. B12 is also available in liquids, sprays, and pills. Lucille recommends the methylcobalamin form of B12, which is the active form. Another common form, cyanocobalamin, needs to be converted into the active form in your body, and not everyone does this efficiently. Common doses are 500–1,000 mcg, daily, or at least three times per week, with the higher dose after age 50.

Bluebonnet Nutrition Earth Sweet Methylcobalamin Chewable Tablets, Natural Raspberry Flavor

Paragon Plus Triple B-12 Dots

Foster Regal Direct B-12

September 2016

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6/27/16 10:20 AM

herbal advisor

By Vera Tweed

curry: the synergistic spice How this popular herb can improve health in surprising ways

urmeric is one of the key ingredients in curry spice that gives the dish its yellow color. Like all plants, it contains a variety of substances, and one of these—curcumin—has been credited with significant therapeutic qualities. “I use it for its anti-inflammatory and antioxidant effects,” says Kasra Pournadeali, ND, director of the Northwest Center for Optimal Health in Marysville, Wash. While the mention of such effects may not sound earthshaking, the ramifications may be. Curcumin helps Pournadeali’s patients with many conditions in addition to arthritis, such as other types of pain; neurological conditions such as Parkinson’s; diabetes; and all sorts of chronic, inflammatory digestive problems. For patients with a family history of cancer, he recommends it as a preventive measure. The supplement also has broader applications. “Aging is a process of cellular degeneration,” says Pournadeali. Poor diet, exposure to toxins, and stress can speed

Sweet Turmeric Twister

up the process. “Turmeric in our food and curcumin in supplements can help mitigate damage,” he says.

How It Works There are many processes going on the body all the time. When there’s a problem, multiple mechanisms, called “pathways,” are involved. “The reason curcumin is so effective is that it can act on over 100 different pathways in the body,” says Holly Lucille, ND, a naturopath based in Los Angeles. “Drugs only work on one.” And because of their singular targets, drugs can also cause harm. As an example, COX-2 inhibitors, such as Celebrex, are one widely used category of anti-inflammatory drugs for arthritis pain. They inhibit the COX-2 enzyme, one of the pathways that contribute to pain and inflammation, but they also increase risk for heart attacks, strokes, and death. Curcumin, on the other hand, influences many substances and mechanisms in the human body. “Its ability to influence these pathways across the board creates more of a synergistic result,” says Lucille. With such synergistic action, the herbal extract doesn’t have the side effects of drugs.

The Latest Research The journal Pain Medicine recently published a review of studies that followed more than 600 people and found that curcumin eﬀectively relieved pain from a variety of conditions. Another study, published in Clinical Nutrition, compared curcumin with a placebo among 117 people at high risk for diabetes and heart disease. The supplement reduced risk by lowering chronic inﬂammation and increasing production of internal antioxidants . Curcumin can also enhance the health of arteries, according to research published in The Gerontologist. A study of 29 people found that compared to a placebo, the supplement improved dilation of blood vessels by more than one-third.

How to Benefit In addition to ﬂavoring curry, turmeric root can be juiced, and the root or turmeric powder can be blended into smoothies (see recipe). However, if you’re looking for enhanced health, try 500 mg, twice daily, of a bioavailable curcumin supplement. Bioavailable forms that have been tested in studies include BCM-95, Curcumin C3 Complex, Longvida, Meriva, and Theracurmin. They are available as ingredients in various brands of supplements.

MAKES 2 SERVINGS

Got tummy troubles? Turmeric helps heal digestive problems and relieves pain and swelling caused by inflammation. Pairing it with ginger and pineapple, this smoothie will make your tummy feel like it’s getting a nice warm hug. 2 cups spinach 2 cups water 3 cups chopped pineapple Juice of 1 lemon

½ tsp. ground turmeric or ¼-inch piece of fresh turmeric root ½-inch piece of fresh ginger, peeled

1. Blend spinach and water until smooth. Add pineapple, lemon juice, turmeric, and ginger, and blend again. PER SERVING: 130 cal; 2g pro; <1g total fat (0g sat fat); 32g carb; 0mg chol; 25mg sod; 1g fiber; 21g sugars 10

Gaia Herbs Turmeric Supreme

Paragon Plus InflaLEVE with Curcumin C3 Complex

Terry Naturally CuraMed

September 2016

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6/27/16 10:25 AM

healing edge

By Jack Challem

the prediabetes prescription A nutrition and supplement plan that can help ward off type 2 diabetes

n estimated 70–100 million Americans have prediabetes, most of them undiagnosed. Being overweight or obese, having difficulty losing weight, feeling tired much of the time, and having poor concentration are common symptoms. In the vast majority of cases, prediabetes is a consequence of a diet high in refined carbohydrates and sugary foods. To combat it, conventional medicine prescribes a variety of drugs, which, like most pharmaceuticals, have side effects. But the good news is that there are natural ways to control blood sugar and insulin resistance.

Eating Tips Improving eating habits is essential. Focus on quality protein (ﬁsh, chicken, grass-fed beef), which stabilizes and lowers blood sugar levels. Eat plenty of high-ﬁber

Liver Medic Hepatiben, with silybin, NAC, berberine, and more, is a unique formula that can help support normal liver enzymes and support normal blood sugar levels.

vegetables as well. Fiber, particularly soluble fiber, slows the breakdown of carbohydrates and stabilizes blood sugar. High-fiber vegetables include dark lettuces, tomatoes, cucumbers, avocado, spinach, broccoli, cauliflower, asparagus, mustard greens, endive, and collard greens. Make a point to avoid salad dressings with added sugars.

Supplements Several supplements have been shown to help regulate blood sugar, including: Vitamin D can help maintain normal blood sugar levels and prevent prediabetes and type 2 diabetes. Combining vitamin D with calcium boosts the beneﬁts; both nutrients are involved in regulating blood sugar and insulin. Take 1,000–4,000 IU of vitamin D, plus 500 mg of calcium citrate daily. Silymarin, an extract of the herb milk thistle, can dramatically improve blood sugar in people with prediabetes and type 2 diabetes. Three human studies have demonstrated silymarin’s beneﬁts, which include a 15–20 percent decrease in blood sugar. Take 200 mg three times daily. Chromium. The body needs this mineral to

help insulin work eﬃciently, but the dose appears key. A study found that low doses didn’t help, but taking 500 mcg twice daily helped people with type 2 diabetes. For prediabetes, start at 400 mcg daily, and go up to 1,000 mcg daily if necessary.

Jarrow Formulas Glucose Optimizer supports healthy glucose levels with biotin, magnesium, chromium, herbs, and antioxidant nutrients.

Akin’s & Chamberlin’s Tru-Pic Chromium Picolinate supports glucose metabolism with 200 mcg of chromium picolinate in easy-to-swallow capsules.

Biotin is needed for the activity of glucokinase, an enzyme that monitors the body’s glucose levels. It’s safe even in large amounts. Take 1,000–10,000 mcg daily. Curcumin. An extract of turmeric root, curcumin can help manage blood sugar.

TYPE 2 DIABETES Type 2 diabetes develops when prediabetes is left untreated. Most patients need to take medications to control their blood sugar. But not all is lost. If you focus on eating healthy foods and take certain supplements, you can likely reduce the risk of diabetic complications, which include kidney disease, blindness, and nerve disease. Having type 2 diabetes means you have to be vigilant about your eating habits—all of the time. Vitamin D and silymarin might be the best supplements for helping to manage glucose in people with type 2 diabetes. Doctors gave either 1,500 mg of curcumin or placebos daily for nine months to 240 people with prediabetes. By the end of the study, 19 of the 116 people taking placebos developed type 2 diabetes, while not a single person taking curcumin developed diabetes. Take 750–1,500 mg of curcumin. Alpha-Lipoic Acid. This antioxidant has been used in Europe as a medical treatment for diabetic nerve disease. Studies have found that it improves insulin function and might lower blood sugar. Take 200–400 mg daily. Pycnogenol. Extracted from French

maritime pine bark, this antioxidant complex inhibits the activity of alphaglucosidase, a carb-digesting enzyme. The mechanism is similar to the diabetes drug acarbose, but a study found that Pycnogenol is 190 times more potent than acarbose in inhibiting alpha-glucosidase. Take 100–200 mg of Pycnogenol daily.

September 2016

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expert’s corner

By Emily Kane, ND, LAc

mind and body A healthy digestive tract can improve your mood, calm anxiety, and maybe even fend off Alzheimer’s disease

St. John’s Wort

I’ve heard that the gut is the “second brain.” What does that mean exactly? I mean I know I feel better when my digestion is working well, but is there more to it?

We keep discovering more connections between healthy digestion and a healthy mind. According to David Perlmutter, MD, author of Brain Maker, “much of what we know comes from studying so-called germ-free mice. These are mice that have been altered to not have any gut bacteria, thereby allowing scientists to study the effects of missing microbes, or conversely, exposing them to certain strains and watching what happens. “Germ-free lab rats have been shown, for example, to have acute anxiety, an inability to handle stress, chronic gut and general inflammation, and lower levels of an important brain-growth hormone called BDNF (brain-derived neurotrophic factors). But these symptoms can be reversed once the rats are fed a diet rich in Lactobacillus helveticus or Bifidobacterium longum, two common probiotics.” It turns out that folks with lower levels of BDNF have an increased risk for developing Alzheimer’s disease. Could this mean that we can prevent Alzheimer’s with probiotics? Promising research continues in this direction. In the meantime, it’s a very good idea to get more healthy bacteria into your diet—for the good of your brain, as well as your gut. One of my favorite ways to get probiotics is to eat some fermented food every day. A common link to longlived populations all over the world is the presence of fermented foods in the diet. Think about kimchi, sauerkraut, yogurt, kefir, or kombucha. I put some fermented

food into my spinach-blueberry based morning smoothie every day. I encourage you to do the same.

Natural Mood Boosters In addition to keeping your gut happy with probiotics and an anti-inflammatory diet, there are other widely available natural substances that can greatly help with mental and emotional well-being. GABA (gamma-Aminobutyric acid) is a calming neurotransmitter. A few innovative supplement companies have discovered that attaching a methyl group to this naturally occurring human molecule allows it to freely cross cell membranes, and more importantly, the blood-brain barrier. The methylated form of GABA is called Phenibut, and in nightly doses in the 250–500 mg range, it’s a very effective sleep aide, as well as anxiety banishing supplement. Other effective mood enhancers include the herb St. John’s wort (in the 900 mg daily dose range) and 5-HTP (5-hydroxytryptophan) in the 50–100 mg daily dose range. I recommend that anyone suffering from mild-to-moderate depression take a trial of St. John’s wort before considering pharmaceutical drugs. Often relief is palpable within 10 days. Two cautions with St. John’s wort: In general those with Blood Type O do not benefit much from this herb. They would do better with a Paleo-style diet and amino acid therapy, such as 50–100 mg of 5-HTP at bedtime. Also, rarely, St. John’s

—LeAnn G., Dallas

wort causes a type of heat rash in people who take high doses and travel from a low-sun to a high-sun environment (such as taking a tropical vacation). This is completely reversible—just stop taking St. John’s wort while you’re in the sun and the rash will fade without any residual problems.

Get Your Vitamins B vitamin deficiencies are a common cause of depression. Vegans, people who have difficulty absorbing the vitamin, and those with gut problems such as gluten sensitivity may be particularly at risk. The small intestine, where all nutrients are absorbed into the blood stream, is finicky about letting substances deeper into the body, and the micro-villi need to be in good shape to permit B-vitamin absorption. Most people who suffer from celiac disease are deficient in B vitamins, especially B12. High doses of niacin, or vitamin B3, have been successfully used by orthomolecular physicians for decades to cure severe mental illness. This therapy requires medical supervision with a nutritionally trained professional. Another common nutrient deficiency that can cause depression, among other problems, is vitamin C. Unlike other mammals, humans do not produce vitamin C, so we have to get it from our diets. For this reason, I recommend supplementing with at least 1,000 mg of good quality ascorbic acid every day for optimal health.

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3 Keys to Cholesterol Control IT IS ESTIMATED THAT MORE THAN 31 MILLION AMERICANS have high cholesterol. Since high cholesterol is a significant risk factor for heart disease, being aware of your cholesterol level and keeping it in control is a major way to help reduce your risk for heart disease. The three keys to cholesterol control include diet, exercise, and supplement support. As always, be sure to check with your health care provider prior to changing your diet, exercise, or supplement routine.

BY MARY ANN O’DELL, MS, RDN

Reduce with Diet. It is well known that a diet low in saturated fat and high in fiber can help lower cholesterol. Soluble fibers from apples, flax, and acacia are effective in reducing cholesterol. In addition, adding beneficial fats from nuts and fish can play a role in controlling cholesterol. Omega-3 fatty acids found in fish, flax, and chia seeds are known to help lower triglycerides and cholesterol. Improve with Exercise. Exercise helps maintain healthy cholesterol levels by improving circulation and weight control in the body. In addition, exercise helps increase your good HDL cholesterol. So find something you enjoy doing and get moving for your heart. Maintain with Supplements. Maintain with Supplements. Nature also provides nutrients and herbs that help in maintaining healthy cholesterol levels. B vitamins, including niacin and B12, have been documented to increase HDL cholesterol and lower LDL cholesterol. Lecithin is a fat emulsifier that helps the liver metabolize cholesterol more efficiently. Lecithin works by enabling fats and cholesterol to be dispersed in water so they are more efficiently utilized or eliminated by the body, protecting arteries from fatty buildup. Garlic is probably the most popular herb used for cholesterol. Numerous studies have found that garlic lowers blood levels of triglycerides and LDL cholesterol — the “bad” forms of cholesterol — by as much as 20 percent. Other herbs that support healthy cholesterol levels include cayenne and bladderwrack.

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September 2016

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Surviving The Fall Allergy Season

Q&A

BY MARY ANN O’DELL, MS, RDN WHILE SOME ALLERGIES can occur all year, for many people, fall is the height of allergy season—and it’s all because of ragweed. Ragweed is the No. 1 cause of hay fever symptoms in the United States. It flourishes in most parts of the country, with heaviest concentrations in the central and midwest sections. Mold is another culprit, as the weather becomes cool and damp. If you suffer from fall allergies, try the natural approach and avoid the unwanted side effects of conventional medications. Here are some natural ingredients that can help. Quercetin is a potent bioflavonoid that is effective in reducing allergic and asthmatic reactions to pollens and airborne allergens. It is an antioxidant and antihistamine. Unlike over-the-counter drugs, which block the action of histamine after it is released, quercetin actually reduces the release of symptom-causing histamine in the body. The enzyme bromelain increases quercetin’s effects. A special proprietary blend of 7 standardized Indian herbal extracts has been studied for allergy support. Clinical studies have shown that this blend of herbs helps promote respiratory health and normal breathing during allergy season. In a 2004 study, researchers found that 92 percent of people who used the herbal blend in a placebo controlled trial reported an improvement in symptoms, and up to 45 percent of patients reported complete relief of symptoms. Freeze-dried nettles have natural anti-histamine activity. One study found that 48 percent of nettle users reported nettles were more effective than over-the-counter allergy medications. Vitamin C benefits the whole body and is an essential part of the body’s defense against allergies. When taken consistently, it can help detoxify foreign substances in the body and it acts as a natural anti-histamine. In addition, it improves immune function and fights infection. When taken properly, natural remedies can offer significant relief. They get to the core of the problem, rather than just covering the problem and only treating the symptoms. Spend more time enjoying the autumn season this year by reducing allergy symptoms naturally.

Q: A:

Is there anything I can do to support my adrenal glands? Yes, there are many natural approaches to support the health and function of the adrenal glands, which help the body handle stress. Stress in all forms, along with the overuse of stimulants, can overwork the adrenal glands, glands that we need in order to help our bodies deal with stress. Certain nutrients and herbs, including pantothenic acid, vitamin C, rhodiola, and eleuthero root, are known to support adrenal function. Pantothenic acid aids in the production of cortisone, an important hormone of the adrenal glands. Vitamin C supports the immune system and manufactures nervetransmitting substances. Eleuthero and rhodiola work as adaptogens, herbs that help the body “adapt” and better handle stress. They enhance energy and endurance and improve mental clarity. Taken together, all of these nutrients and herbs provide a way to replenish, nourish, and support the health of the adrenal glands.

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The Healthy Edge

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20s

nutrients you need most at every age By Vera Tweed

Building a career, establishing relationships, and taking on new responsibilities all demand a lot of energy. For women, birth control can interfere with the normal peak bone-building process that lasts until the early 30s, and folic acid should always be taken during child-bearing years to protect against birth defects in case of pregnancy. TOP NUTRIENTS:

For women: Calcium and vitamins D and K 2 for bones; folic acid (5-MTHF is the most absorbable form); among the B vitamins, B6 and B12 are especially important, as both are depleted by birth control pills. For men: Higher doses of B vitamins (25 mg or more of key B vitamins such as thiamin, niacin, and B6) in a multi, for more energy. For both: To reduce the odds of colds and ďŹ&#x201A;u, extra vitamin C (adding an eďŹ&#x20AC;ervescent form to a water bottle is one easy way), especially if you do intense exercise, which can lower immunity.

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From your 20s to 80s (and beyond!), nutrient requirements change. Learn how key supplements—customized to your age group—can help you feel your best every day

re you starting your ﬁrst job and wondering how to repay that mountain of student loans? Retired and hoping that health problems won’t force you out of your home? Or somewhere in-between? At any time of life, dietary supplements can enhance the way you function and feel. The nutritional quality of American food has been getting worse and worse in the past few decades. So essentially, the younger you are, the more likely it is that you’ve been nutrient-deprived—at least to some degree. And the best time to catch up is right now.

30s The 20s regimen is just as important. Around the middle of this decade, natural levels of CoQ10, essential for energy production in the heart and other muscles, begin to decline. In the later part of the decade, levels of reproductive hormones gradually begin to drop.

TOP NUTRIENTS:

For women: If you’re planning to get pregnant, start taking a prenatal multivitamin with extra folic acid (the 5-MTHF form) and take all the Essentials (see p. 20). Later in this decade, natural progesterone cream can help tame hormonal ﬂuctuations. For men: If you want children, a multivitamin with extra antioxidants can enhance fertility, as can the herb Tribulus terrestris. For both: DIM (Diindolylmethane) or indole-3-carbinol (I3C), derived from cruciferous vegetables, help to maintain a healthy hormonal balance. And in your mid-30s, start taking 30–50 mg daily of CoQ10. The Healthy Edge

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nutrients you need most at every age cont.

40s Along with hormone-balancing supplements and the Essentials (see box below), CoQ10, ﬁ sh oil, and magnesium for heart health become more important. And there are additional heart-healthy options. TOP NUTRIENTS:

For the heart: Increase CoQ10 to 100 mg daily and take at least 1,000 mg of ﬁ sh oil daily. Aged Garlic Extract has been shown to enhance heart function and help to prevent atherosclerosis. An extract of the herb hawthorn has been shown to help lower blood pressure. For women: Standardized herbal extracts of chastetree berry (Vitex agnus-castus) or black cohosh can help to balance hormones. For men: For a healthy prostate, take saw palmetto. To enhance sexual function, focus on heart-healthy supplements, as these also enhance penile blood ﬂow (and thereby help prevent erectile dysfunction).

ESSENTIALS AT EVERY STAGE Lack of important vitamins, minerals, healthy fats, and enzymes saps energy, immune function, overall wellness, and sets the stage for chronic diseases. At any stage of life, these supplements help solve these problems. MULTIVITAMIN/ MINERAL: Look for

age-specific formulas, for example, with iron for younger women, and without iron for post-menopausal women and men, or with approximately 1,000 IU of vitamin D. If you don’t get about 1,000 mg of calcium daily from your diet and multi, cover the shortfall with an additional calcium supplement or bone-health formula.

MAGNESIUM:

OMEGA-3 FATS:

Necessary to utilize calcium in bones, extra magnesium can also help promote muscle relaxation; prevent leg cramps; prevent or lower high blood pressure; help maintain a healthy heart rhythm; reduce stress; and improve sleep. Powdered forms can be easily added to a water bottle.

Vital for the healthy functioning of every part of the human body, omega-3 fats (e.g., fish oils, algae-based DHA and EPA, flax oil, krill oil, chia seeds) are typically in short supply. Take a fish oil supplement daily (consistency is key); if you’re vegan, try a plant-based version such as Ovega-3 DHA+EPA or Barlean’s Total Omega 3-6-9 Vegan Swirl.

ENZYMES: Healthy digestion lays the foundation for efficient energy production, strong immunity, and overall good health. Look for formulas with a combination of enzymes to break down different components of food, including protease (for protein), amylase (for starches), and lipase (for fats).

PROBIOTICS: Rare is

the person who has never taken antibiotics, which kill off healthy gut bacteria and can create a lifelong imbalance of these ”friendly” bacteria. This disrupts digestion and reduces defenses against seasonal bugs and even allergies. A daily probiotic formula helps to repopulate the gut with beneficial bugs and supports immune function.

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50s 60s 70s 80s Heart-healthy supplements become just as important as the Essentials (see p. 20). Maintaining strong, healthy bones, to prevent fractures, is another concern, and requires staying physically active—easier to do with nutrients that enhance energy production. In addition, chronic inﬂammation becomes more common and underlies many health problems. TOP NUTRIENTS: Using the 40s regimen, be vigilant about getting at least 1,000 mg daily of the key omega-3 fats, EPA

and DHA, and increase CoQ10 to 100–300 mg daily. For more energy: Try 5 grams daily of ribose. The powdered form can be added to cereal, juice, smoothies, or water. For bone health: In addition to minerals, add a protein powder, such as whey or pea, to your diet. To calm inﬂammation: Take curcumin, the active ingredient in turmeric, the curry spice. Meriva, Theracurmin, and BCM-95 are three proprietary forms that have been tested in studies.

Supplement Solutions Paragon Plus Ubiquinol CoQH 50 mg supplies 50 mg of the reduced form of CoQ10, the active form in our bodies.

Nova Scotia Organics Pre & Pro-Biotics Formula blends probiotics and prebiotics with organic fruits and veggies to make a complete digestive health formula.

Wakunaga Kyolic Cardiovascular Formula 100, the company’s bestselling flagship product, features Aged Garlic Extract that’s made from organic garlic.

Paragon Plus His Daily and Hers Daily are daily multivitamin formulas made with the unique needs of men and women in mind.

The Healthy Edge

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Steps to Successful

FERMENTATION K im

Your mama’s sauerkraut is just the tip of the iceberg when it comes to this healthy food preservation technique

ch i

By Lisa Turner

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s hive C d ir

er kra ut

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au S Juni l per-Fenne

d Fermente

Still: it’s a little scary. After all, there’s a ﬁne line between fermented and funky. But with a few simple rules and easy to follow recipes, you can become a master fermenter. Try this guide to fermentation for dummies, and eat smart with simple DIY fermented recipes for probiotic-rich fermented foods and beverages.

Why bother? Mostly for the health beneﬁts. Fermented foods are loaded with beneﬁcial bacteria to improve gut health, support immune function, ease intestinal disorders, and possibly protect against colon cancer. And when you eat fermented foods instead of taking a pill, you’ll get more probiotics at a fraction of the cost. Most pills contain, at the most, 10 or so strains of probiotics. Fermented foods contain dozens. And while most probiotic capsules number between 1 million and 10 billion CFUs, a serving of sauerkraut can yield a trillion CFUs.

-Coconut Ke

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nly a few years ago, the practice of fermenting foods was common only among hippies, survivalists, and Little-House-on-the-Prairie types. But now, as the health beneﬁts of probiotics are widely accepted, and the farm-to-table movement promotes all things traditional, fermenting has become downright hip.

Ch ipo t

le Ketchup

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1. Start simple.

Making salted vegetables is probably the easiest project for beginners. Salt inhibits the growth of bad bacteria and encourages Lactobacilli growth. Basically, the process involves chopping crunchy vegetables such as cabbage, onions, and carrots, salting them liberally, pounding them to release their juices, and packing them in a crock or jar. (See our recipes for simple sauerkraut and kimchi at right).

2. Keep it clean.

The key to successful fermentation is to encourage the growth of good bacteria while preventing bad bacteria and mold. Make sure hands, tools, workspace, and containers are clean before you begin, and keep fermenting foods away from compost or other sources of bacteria. Use clean utensils when stirring and tasting, and be sure not to double-dip to avoid bacterial contamination.

3. Watch the temperature.

The ideal temperature for fermentation is 65–72°F. Too cool, and beneficial bacteria can't grow and thrive. Too warm, and spoilage sets in. Generally, fermentation readily occurs at room temperature. If you're not sure, invest in a simple thermometer and test your fermenting area.

4. Seal out air.

Beneficial bacteria thrive in an oxygen-free environment, so your fermentation procedure should keep oxygen away from food. Some fermenters rely on specialized equipment with fancy vacuum seals and other accessories. But people have been fermenting for centuries with nothing more complex than a Mason jar. Two key factors: first, be sure your food is completely submerged in brine. This allows lactic acid bacteria to develop and prevents the growth of harmful bacteria. Second, seal Mason jars with a lid, but be sure to allow at least one inch of head room for expanding gases. Some fermenters prefer to loosen the lid once per day to release built-up gases.

5. Pitch it if it's funky. Here's

the thing with fermented foods: if you did it wrong, it stinks. Literally. Your fermentation should have a light, clean, fresh smell and taste, with a little tang. Tell-tale signs that something's wrong: slimy texture, pink hue, browned or dried out vegetables, funky odor, white or creamy film, or mold. When in doubt, toss it out.

KIMCHI Makes about 2 quarts

This traditional fiery Korean condiment is served as a side dish with meals to aid digestion and add interest. You can serve it with any grilled meat or fish, toss with noodles, add to grilled cheese sandwiches, or use it on hot dogs or burgers as an intriguing relish. Vary the spiciness by reducing the Korean red pepper powder. You can also use Korean chili paste, or substitute any spicy pepper powder or paste. 1 ¼ 1 1

head Napa cabbage cup salt cup packed, grated carrots large bunch scallions (about ¼ lb.), sliced into ½-inch segments 5 garlic cloves, minced 1 Tbs. grated ginger 2 tsp. sugar ¼–⅓ cup Korean red pepper powder

JUNIPER-FENNEL SAUERKRAUT Makes about 4 cups

A traditional German sauerkraut gets a fresh, fragrant twist with juniper (the same little berries used to flavor gin). Chop it up and add to salads, use on Reuben sandwiches, mix it into tuna or egg salad, or serve as a side with beef or chicken. 1

1. Halve cabbage lengthwise, remove core, and chop leaves into 2 inch pieces. Dissolve salt in two quarts water, stirring to mix well. Soak cabbage 4 hours in salted water.

2. While cabbage is soaking, combine carrots, scallions, garlic, ginger, sugar, and pepper powder in bowl; mix well.

3. Remove cabbage from water, and rinse thoroughly to remove salt. Squeeze out excess water. Using rubber gloves, combine cabbage with veggie-spice mixture, working mixture into cabbage until well combined. Pack mixture into quart jar, pressing down firmly to release juices. Liquid should just cover top of cabbage.

4. Cover jar with lid and let stand at room temperature, away from sunlight, 4–7 days. After 4 days, taste every day or so. When kimchi has reached desired level of fermentation, refrigerate. Kimchi can ferment for three weeks to allow flavors to fully develop. per serving: 45 cal; 3g pro; 1g total fat (0g sat fat); 10g carb; 0mg chol; 2410mg sod; 3g fiber; 4g sugars

1 2 1

large head green cabbage (about 5 lbs.), cored and shredded Tbs. salt large fennel bulbs, cored and very thinly sliced Tbs. dried juniper berries

1. Combine cabbage and salt in a large bowl. Let stand 15 minutes to allow cabbage to soften. Using wooden mallet or meat tenderizer, pound cabbage until juices are released (alternatively, squeeze and massage vigorously with your hands).

2. Add fennel and juniper, and stir to mix well. Pack into quart jar or crock. Juices released from cabbage should completely cover vegetables. If they don't, add water to cover, and pack down.

3. Cover jar or crock with lid, and let stand at room temperature, away from sunlight, 4–7 days. After 4 days, taste every day or so. When sauerkraut has reached desired level of fermentation, refrigerate. Sauerkraut can ferment for three weeks to allow flavors to fully develop. per serving: 90 cal; 4g pro; 0g total fat (0g sat fat); 21g carb; 0mg chol; 950mg sod; 9g fiber; 9g sugars

The Healthy Edge

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FERMENTED CHIPOTLE KETCHUP

DAIRY-FREE "CHEDDAR" WITH HORSERADISH AND CHIVES

Makes about 1 pint

Makes about 2 cups

This vegan “cheese” adds tangy horseradish and chives, and uses carrots for coloring. You can also amp up the color with annatto powder or turmeric. Play with this base recipe for other "cheese" versions; add coarsely ground black pepper, minced leeks, or sautéed portobello mushrooms for flavor and intrigue. 1 medium carrot, chopped ½ cup warm water 1½ cups raw cashew butter 1 Tbs. white miso 2 probiotics capsules ½ cup melted coconut oil 2 tsp. nutritional yeast 1 tsp. horseradish paste or more to taste 2 Tbs. chopped chives

1. Combine carrots and water in small

STRAWBERRY-COCONUT KEFIR Makes 1 quart

Kefir, a fermented, lightly fizzy beverage, is traditionally made with milk. This version combines strawberries with coconut water for a sweet, refreshing, dairy-free alternative. We use kefir grains, available online at culturesforhealth.com, or at some large natural foods markets. If you love fruity, fizzy drinks, it’s worth the time investment.

pot. Bring to a boil, reduce heat, and simmer 5–6 minutes until carrots are very tender. Drain and reserve cooking water.

3 cups coconut water 1 package hydrated kefir grains ½ cup macerated strawberries (or ½ cup non-citrus fruit juice)

2. Combine carrots, cashew butter, miso,

1. Combine coconut water and kefir grains

contents of probiotic capsules, and 2 Tbs. cooking liquid in high powered blender. Purée until very smooth and creamy, adding more reserved cooking water as needed to make thick paste. Transfer to glass bowl, cover with cheesecloth, and let stand in warm place for 48 hours.

3. After 48 hours, transfer mixture to small food processor, and add melted coconut oil, nutritional yeast, horseradish, and chives, and purée until creamy (or just beat mixture by hand until well combined). Season to taste with salt.

4. Pack cheese mixture into a ramekin lined with plastic wrap. Chill 8 hours or overnight. (Alternatively, pack cheese into ramekin and serve immediately as a spread.) Remove from refrigerator 20 minutes before serving. Carefully unmold, peel off plastic wrap, and serve with crackers. per serving: 410 cal; 9g pro; 38g total fat (16g sat fat); 15g carb; 0mg chol; 280mg sod; 2g fiber; 3g sugars

in quart jar. Cover with a piece of muslin or paper towel secured with a rubber band, and let stand 48 hours. (Do not seal jar with lid as mixture becomes very fizzy and can explode.)

Fermenting adds depth, complexity and a little zing to this already zesty mixture of tomatoes, garlic, and chipotle powder. The easiest way to get whey: buy a container of unflavored yogurt and pour the water from the top. Or use unflavored water kefir instead of whey. You can vary the flavors—up the garlic, leave out the chipotle, and add ginger and brown miso. Or skip the flavorings and make ketchup with 2 parts tomato paste, 1 part puréed roasted red peppers. 16 1 ½ ⅓ 2

oz. (2 cups) tomato paste tsp. sea salt cup apple cider vinegar cup honey medium garlic clove, pressed in a garlic press 1 tsp. chipotle powder, or 1 tsp. adobo sauce from canned chipotle peppers ¼ cup whey

1. In medium bowl, thoroughly mix all ingredients, Transfer to a quart jar, cover with lid, and let stand 24–36 hours.

2. Serve immediately, or refrigerate after 36 hours. Mixture will keep refrigerated for 3 weeks. per serving: 50 cal; 1g pro; 0g total fat (0g sat fat); 13g carb; 0mg chol; 410mg sod; 1g fiber; 10g sugars

2. Using a plastic strainer or cheesecloth, strain liquid into clean jar. Stir in macerated strawberries or fruit juice. (After straining out kefir grains, rinse them with clear water, place in a separate jar, and cover with another 3 cups coconut water to keep continually brewing kefir on hand.)

3. Serve strawberry coconut kefir immediately; or for a fizzier drink, transfer strawberry coconut kefir to a plastic bottle, seal top, and let ferment for an additional 12–24 hours (do not do the secondary fermentation in glass, since mixture can get very fizzy and may explode). per serving: 40 cal; 1g pro; 0g total fat (0g sat fat); 9g carb; 0mg chol; 190mg sod; 2g fiber; 6g sugars

September 2016

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Back to School Basics for Healthy Kids

BY SALLY KARLOVITZ, CN

IT’S BACK TO SCHOOL TIME, which means it’s time to bolster your kids’ immune defenses. After all, if they get sick, odds are you will too, which may lead to lost work time and higher health care costs. Start by looking at your children’s diet. Make sure they have a healthy breakfast every day. Yogurt and granola, plain instant oatmeal with nuts and seeds, or a protein shake with fruit are all good options. Keep the pantry stocked with healthy snacks, and beware of sugary foods. Excess sugar can weaken the immune system, making a child more susceptible to infection and illness. Add a daily high-quality multivitamin. This ensures the basic nutrient requirements needed by growing children are met. Look for natural supplements that do not contain the artificial colors, flavors or sweeteners that you’ll find in a lot of well-known children’s cartoon vitamins. To protect and enhance the immune system, add nutrients that support the body’s natural defense systems. Taking extra vitamin C as an immunesupportive substance is beneficial. If your child is frequently sick or if you want to give your child additional protection during cold and flu season, use natural immune support herbs such as elderberry and echinacea. Probiotics taken every day are another good way to maintain immune health. So keep your child healthy this year with good food choices and nutritional supplements that give your child the best chance to experience great health now and throughout the entire school year.

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Tangy sweet orange flavor.

Great tasting Concord grape flavor.

Alcohol-free liquid extract.

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Controlling the Urge A NATURAL SOLUTION After five years of her frequent nightly trips to the bathroom, Marie started drinking Bladder Control Tea for Women, an herbal tea by Bell Lifestyle Products, a North American company specializing in dietary supplements.* The tea worked.* “With this I get up once, and sometimes two [times a night]—it depends what I have had to eat the day before—and that’s it. So I really like it,” Marie said.* Other women who had tried other products and techniques, also found success in the Bladder Control Tea. The suggested use is to drink one large cup of the tea per day initially. Some women find later that drinking it every other day, or once or twice a week is all they need, while some continue to drink it every day.* “[It] changed my life,” Dalia from Florida wrote on Bell’s website. She said the tea started to work from the third week. “I would highly recommend it.”* “The [tea] gave me amazing relief,” wrote Alice from Arizona on the website. She had had trouble when she coughed, sneezed, or waited too long to use the restroom, and had begun having leakage during the night.* She told Epoch Times the tea was “wonderful” for her during the couple of years she drank it, and only stopped because she lost weight, which resolved her issues.* Diane has been drinking it for over two years on an as-needed basis, and for her it has remained effective.* Many testimonials on the Bell website and reviews on other websites contain exclamations about how fast the tea worked for them. However, this is not the case for all women. Health is a dynamic state, influenced by so many variables, hence different people respond differently to the same product.* Marie almost stopped drinking it after not seeing results. “The first couple months it did not do much and then all of a sudden it just seemed to really take effect.* She makes about ten cups at a time and keeps them in a jar in the fridge. Her travel tip: Freeze the brewed tea in bottles for easy toting. The tea is completely natural, with eight herbs, natural citrus flavor, and not a

single synthetic ingredient. The herbs are: Cranberry, early goldenrod, marshmallow, stinging nettle, parsley, rose hips, uva-ursi, and small-flower willow herb. President of Bell Lifestyle Products, Nick Jerch, said he sells the tea in 80 countries and has on file around 1,000 testimonials from women who had success drinking the tea.* A businessman by trade, Jerch founded Bell Lifestyle after taking a shark cartilage supplement that supported his joint health and inspired him to share the benefits with others.* “I don’t need the money from the health care products, I have enough money to make a living on my sporting goods. … But this here gives me the greatest satisfaction,” he said.* Jerch is so confident in the products that he offers a full refund, no questions asked, if anyone is not satisfied.* Few customers ask for refunds though. “The refunds amount to less than 1 percent,” he said. “We have been doing it since I started business.”* The best way to buy the tea is from a local shop.

WHAT THE DIFFERENT HERBS DO Cranberry Tea is a perfect way to get the benefits of cranberry as opposed to sugared juices. Cranberry has antibacterial properties and helps thin mucus. It’s also rich in a type of antioxidant called anthocyanins.* Early goldenrod Traditionally used for fevers, early goldenrod is a diuretic and helps quell inflammatory response in the body. It’s also good for the kidneys.* Marshmallow Marshmallow is a demulcent, which means it soothes mucus membranes and helps brings relief from discomfort due to urinary tract issues. It is also good for the stomach.* Stinging nettle Stinging nettle is a wonderful blood cleansing, nutrient rich, iron building herb that gently encourages the kidneys to work a little more. Despite it’s stinging capacity, it’s very gentle and can be given to children and the elderly.* Parsley Parsley cleanses the digestive system and is a good source of nutrients like vitamin A, vitamin C, iron, and magnesium.* Rose hips Rose hips are full of vitamin C and antioxidants. They are a great source of vitamin C because, as with many plants, all the phytochemicals work together synergistically in the body, an effect which can be lost when vitamins are taken in pill form.* Uva-ursi Uva-ursi (which means bears grape) is an herb used for urinary tract health and actually promotes muscle tone in the urinary tract. Uva-ursi has antiseptic properties and helps promote proper inflammatory balance.*

Bell Lifestyle Products 1-800-333-7995 www.belllifestyleproducts.com

Small-flower willow herb Small-flower willow herb (different from the tree) is often used for support of the prostate gland. For women, it calms and eases the discomfort experienced with urinary tract issues and stimulates the kidneys.*

* 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.

The Healthy Edge

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clean eating PHOTO: PORNCHAI MITTONGTARE

not milk Tips for staying lactoseand dairy-free

ilk in its various guises, from cheese to butter to yogurt, can be a valuable source of all sorts of necessary nutrients, especially protein and calcium. But for those aﬄicted with lactose intolerance or a dairy allergy, it can be a source of discomfort and even danger. So if you or a family member has been diagnosed with either of these conditions, some suitable strategizing is in order. First of all, it is vital to distinguish between these two conditions. Your doctor can perform the necessary tests to determine the accurate cause of your discomfort.

What’s the Difference? Lactose intolerance refers to the inability of the body to digest the lactose, or sugar, in milk and milk products. An enzyme in the small intestine, lactase, isn’t present in suﬃcient amounts to allow conversion and absorption, and so the lactose proceeds to the colon where it wreaks havoc that can manifest as gas, cramps, bloating, and other unpleasantness. A dairy allergy involves an adverse reaction to casein, the protein found in milk. This reaction may manifest in the same

Creamy Red Lentil Soup

SERVES 4

This silky dairy-free soup feels much more decadent than it is. ½ cup chopped yellow onion ⅓ cup chopped carrots 2 Tbs. olive oil 1 tsp. ground cumin ½ tsp. ground coriander

1 cup red lentils ½ cup peeled diced russet potato 3 cups organic vegetable broth

1 cup fresh-squeezed orange juice ¼ cup reduced-fat coconut milk 2 Tbs. chopped cilantro

1. In large saucepan, sauté onion and carrots in olive oil with cumin and coriander, stirring often, 4 minutes. Add lentils, potato, broth, and orange juice. Bring to a boil, reduce heat, and simmer until lentils and potato are tender, about 40 minutes. Stir in coconut milk and cilantro, and serve. PER SERVING: 300

cal; 13g pro; 8g total fat (2g sat fat); 43g carb; 0mg chol; 122mg sod; 5g fiber;

11g sugars

RECIPE TIPS Add protein to make a one-dish meal: Substitute chicken broth for the vegetable broth, and add a cup of diced cooked chicken breast. Add even more nutrition and a pleasing sweetness: Substitute sweet potato for the russet, and add a dollop of blue agave syrup.

September 2016

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By Neil Zevnik

Hearty French Toast SERVES 4 This lactose-free brunch delight will make your mouth happy and your body healthy. 8 slices multi-grain bread 1 whole egg plus 2 egg whites ¼ cup plain rice milk 1 Tbs. local honey ⅛ tsp. ground cinnamon Pinch of ground ginger Grade B maple syrup, warmed 1. In large shallow bowl, lightly whisk together eggs, rice milk, honey, cinnamon, and ginger. Heat large non-stick sauté pan over medium heat, and spray lightly with cooking spray.

symptoms as lactose intolerance, but it may also result in more severe conditions such as hives, a drop in blood pressure, or diﬃculty in breathing. Both conditions can be easily controlled by completely avoiding all dairy products. Since lactose intolerance can vary greatly in severity, it is possible to tolerate certain amounts and types of dairy, depending on individual reactions; and there are milk products that are “lactose-free” that may be safely consumed. For the person allergic to dairy products though, absolute avoidance is usually the necessary course.

Read The Label It is especially important for suﬀerers of these maladies to read labels scrupulously. Of course, it’s best to start with whole, fresh foodstuﬀs that have no hidden dangers. Beyond that, avoid the obvious culprits—butter, milk, cream,

cheese. But also be on the lookout for not-soobvious ingredients such as curd, whey, casein, lactalbumin, and other milk-derived products.

Suitable Substitutes There is a vast array these days of delicious and nutritious milk substitutes, including soy, rice, almond, coconut, and hemp milks. Pour them on your cereal (after you’ve checked that label of course), serve them chilled with a couple of vegan cookies, use them in cooking and baking too. You’ll find that yogurt and kefir drinks made from soy milk are high in protein and mighty tasty. And you can even try out dairy-free cheeses, including cheddar, mozzarella, and cream cheese–style offerings. With a little caution and creativity, there’s no reason why lactose intolerance or dairy allergies should put a cramp in your gustatory pleasures!

2. Dredge bread slices in egg mixture two at a time, and sauté until golden brown, about 2 minutes on each side. Remove from pan, and keep warm. Continue with remaining slices. Serve immediately with warmed syrup on the side. PER SERVING : 192 cal; 10g pro; 4g total

fat (1g sat fat); 29g carb; 47mg chol; 248mg sod; 4g fiber; 9g sugars

RECIPE TIPS For more protein: substitute soy milk for rice milk; for more calcium, use lactose-free 2% milk; for heartiness, add hemp milk; and for a delicate nuttiness, try almond milk. Dress it up and enjoy even more nutrition: Add some sliced strawberries and bananas with some chopped pecans.

The Healthy Edge

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7/26/16 8:55 AM

pure beauty

By Sherrie Strausfogel

everything’s coming up roses From skincare to hair conditioners, the newest name in natural beauty is one of our favorite flowers

uch of the allure of the rose lies in its delicate, sweet scent, and many organic beauty products rely on the rose in lieu of artificial fragrances. But the beauty benefits of this iconic flower are much more significant. Two species of roses are typically used in skin care: the Damask rose (Rosa damascena), which has a rich, potent scent; and the cabbage rose (Rosa centifolia), which has a lighter, sweet scent. Both are valued for the essential oils derived from the flowers. Rose essential oil is one of the most expensive, as it takes tens of thousands of rose blossoms to yield one ounce of pure oil. Rose essential oil is rich in vitamin C and other vitamins, minerals, and antioxidants. The oil is soothing and is an excellent moisturizer for dry, sensitive, and mature skin. It is anti-inflammatory, antiseptic, and astringent so it can treat acne, redness, rosacea, eczema, and psoriasis. Rose essential oil has a delightful scent and it is used in aromatherapy to calm and soothe emotions as well as skin. Rose hip oil is extracted from the seeds of several varieties of wild rose bush. It’s packed with omega-3 and omega-6 essential fatty acids that help to repair and regenerate skin cells, improving the appearance of scars, burns, blemishes, and age spots. Rose hip oil also contains beta-carotene and tretinoin, a retinoic acid and the form of vitamin A that helps treat lines and wrinkles and other visible signs of aging. Rose hydrosol, also known as rosewater or rose distillate, is made by steaming small batches of rose buds to release a volatile therapeutic compound. The essential oil is drawn off, and rosewater containing micro molecules of essential oil and constituents from the flower is captured. Rosewater has antibacterial properties and helps balance skin. As a natural astringent, rosewater helps tighten pores. But unlike alcoholbased toners, it leaves skin feeling smooth, not dried out. Rosewater is a natural conditioner and encourages hair growth, making it a popular ingredient in shampoos and conditioners.

FACE FACTS You can create a calming face mask from rose petals. Soak 8–10 petals in three tablespoons of water for three hours. Then mash the petals into the water and add three tablespoons of honey. Mix well, and apply to your entire face. Leave on for 15–30 minutes. Rinse with cool water.

Cleanse dry and sensitive skin with Alteya Organics Bio Damascena Rose Cleansing Milk. This nourishing, gentle cleansing formula purifies, balances, and moisturizes sensitive dry skin. The anti-aging properties of Bulgarian rose oil brighten and rejuvenate tired, dull skin, leaving skin soft, clean, and renewed.

Pamper normal to dry skin with Nourish Organic Rose Hip & Rosewater Body Oil Mist. This rejuvenating body spray deeply hydrates, replenishes the skin, and evens skin tone with essential fatty acids, antioxidants, and vitamins. It’s perfect to soothe sun-damaged or irritated skin.

Nouris and strengthen your hair with Nourish Aubrey Rosa Mosqueta Conditioner. Aubre Organic rose hip seed and sweet Organ almond oils, which are rich in al essential fatty acids and vitamin E, deep condition hair and leave it soft. Apple stem cells nourish the scalp and fortify hair follicles. This gentle conditioner is ideal for color treated hair.

Protect and nourish skin at the same time with Badger Damascus Rose Face Sunscreen Sheer Tint. This anti-aging face sunscreen lotion has broad spectrum SPF 20 protection, and a sheer tint to help even skin tone. Damascus rose, chamomile, and lavender soothe, refresh, and revitalize delicate skin.

September 2016

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7/26/16 1:43 PM

M ODER N S U PE R FOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and on-the-go form. Not only does Bone Broth Protein pack 20g of gut-friendly and paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals— to support the health of your gut, joints, muscles, skin and healthy detoxification.† Bone Broth Protein is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

5 BIG BENEFITS OF BONE BROTH PROTEIN™ 1. Saves You Time 2. Saves You Money 3. Packed with 20g Protein + Bone Broth Co-Factors 4. Whole Food Supplemental Protein FREE OFFER

For a limited time, at select retailers, get a free copy of Bone Broth Breakthrough, by Dr. Josh Axe. Tips, instructions and over 50 recipes featuring Bone Broth Protein.

5. Diet, Paleo and Gut Friendly Also Available in Turmeric and NaturallyDelicious Chocolate and Vanilla

ASK YOUR LOCAL RETAILER ABOUT BONE BROTH PROTEIN

WWW.ANCIENTNUTRITION.COM †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to prevent, diagnose, treat or cure any disease.

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6/27/16 10:23 AM

natural gourmet

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

maple caramel apple tart Capture the flavors of fall with this delicious treat

y wife and I were dining in a really fancy restaurant the other day— something we don’t do very often— and I couldn’t help noticing how much the presentation of the food makes a difference to the whole experience of eating. Obviously, if the food tastes awful, it doesn’t much matter what it looks like, but when the food is exceptional and it’s a treat for the eyes, well, that just seems to magnify the whole effect. This month, Chef Jeannette has designed— and I use that word purposely—an exquisite tart that’s not only a feast for the taste buds, it’s a feast for the eyes. It’s gluten-free, with a dense almond flour crust that is well suited to fall fruits such as pears and apples. Seasonal, low-glycemic apples are the main ingredient—I always use apples as a prop when I go on morning television shows and talk about an anti-inflammatory diet, because they’re are a great source of quercetin, one of the strongest natural anti-inflammatories in the plant kingdom! Here, the apples are topped with a very small amount of pure, pastured maple caramel glaze to delight your palate without adding a lot of sugar to your diet. This tart tastes best served shortly after cooking, so plan accordingly. —Dr. Jonny

Maple Caramel Apple Tart

For this dish, try class B maple syrup, which is darker, richer, and slightly less processed than its lighter class A cousin. Almond Crust 2½ cups blanched almond flour 2½ Tbs. salted pastured butter, room temperature 1

Tbs. pure maple syrup

tsp. vanilla extract

egg

Apple Filling 1½ Tbs. dry sweetener (such as palm sugar or erythritol), or 1 packet stevia 2

tsp. ground cinnamon

tsp. ground ginger

5–6 medium-sized sweet apples, cored, and thinly sliced, (try Mutsu [also called Crispin], Jonagold or Golden Delicious) 2

tsp. lemon juice

Tbs. pastured butter, melted

Maple Caramel Glaze

PHOTO: PORNCHAI MITTONGTARE

SERVES 8

Tbs. pure maple syrup

1½ Tbs. pastured butter Pinch of sea salt 1½ Tbs. organic half and half

1. To Make Crust: Combine the almond flour, butter, syrup, vanilla, and egg in food processor, and pulse until it holds together, forming a dough ball. If mixture is too dry, add 1 Tbs. chilled water. Press dough evenly into an 11-inch tart pan, and set aside. 2. To Make Filling: Preheat oven to 350°F. In a small cup combine sweetener, cinnamon, and ginger, and stir with fork to mix well. Place apple slices in large bowl a few slices at a time, and sprinkle spice mix and lemon juice over each layer. Drizzle butter over all, and toss gently with your hands to coat all the slices. 3. Layer seasoned apple slices on top of tart crust, starting around the outside, forming a ring, and moving inward to form a spiral until entire crust is covered. Cover tart with foil, and bake 45–60 minutes, or until apples are fairly tender. Remove foil for final 10 minutes of cooking time to brown crust lightly. 4. To Make Glaze: While tart is baking, combine syrup and butter in small saucepan over medium heat. Whisk mixture constantly for 3 minutes. Carefully add salt and half and half (it may spatter), and whisk constantly, 1 minute more, until mixture is a deep caramel color. Watch closely to prevent burning. Set aside to cool. 5. Remove tart from oven and allow to cool, about 10 minutes. Drizzle glaze over tart, brushing gently to evenly coat apples, but being careful not to displace them. (If glaze has thickened too much for easy spreading, rewarm it briefly to liquefy,) Allow tart to cool nearly to room temperature before slicing and serving. PER SERVING:

427 cal; 10g pro; 29g total fat (7g sat fat); 36g carb; 47mg chol; 104mg sod; 7g fiber; 25g sugars

NOTES FROM CHEF JEANNETTE: Unlike in a pie, where the fruit is hidden, in a tart the apples you use are “on display,” so it’s best to choose a variety or combination that holds its shape well when cooked, as opposed to the type that turns mushy (such as McIntosh, Macoun, or Empire). Because this recipe calls for very little added sweetener, avoid tart apples such as Granny Smith or Braeburn. To quickly core the apple halves, use a melon baller to scoop out the centers. For thin, uniform slices, use a sharp chef’s knife or a mandoline.

September 2016

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

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Hepatiben

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Traditionally used as a natural defense against yeast, parasites, and fungi.* May improve glucose metabolism.* 85% standardized extract.

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Natural apricot flavor lozenges.

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Silky skin & inner radiance. Rich consistency & authentic herbal scent. Made with a decoction of comfrey root, sunflower oil & rose essential oil.

Real food powder with 28 botanicals and their metabolites.* To support healthy brain and nervous system function.*

Broad spectrum probiotic.* Helps maintain healthy digestive function.* No refrigeration required.

Sprouted and fermented. Gluten and dairy free.

Desert Essence

Salcura

Via Nature

Green Apple & Ginger Shampoo & Conditioner

Antiac Acne Clearing Spray

Sweet Almond Oil & Essential Oils

Adds volume and d shine to fine hair.

Deep cleansing liquid.

Helps strengthen hair.

Purifies and soothes skin.

With extracts of apple, ginger, and nettle.

With 0.5% salicylic acid.

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Sweet Almond Oil is a moisturizing skin care oil that works perfectly as a carrier oil for your favorite essential oil. All Via Nature Essential Oils are 100% pure and highly concentrated.

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• Natural Antioxidant

• Gluten Free

• Promotes Skin Hydration and Elasticity

• Vegan Friendly and GMO Free

• Helps Reduce Appearance of Wrinkles

• Fully Cooked, Ready in 90 Seconds! NON GMO

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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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A blend of coating, soothing herbs in a convenient throat spray.* Contains osha to support respiratory health.* Enhanced with echinacea and propolis for immune support.*

7/26/16 10:32 AM