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August 2013
eat, drink, & be healthy! th the bbestt ffoods d and d supplements l t ffor good d di digestion ti
TRAVEL TIPS
HERBAL REMEDIES FOR THE ROAD
SCHOOL’S IN
HOW TO KEEP YOUR KIDS HEALTHY THIS FALL AKINSCover_August13_JS.indd 1
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Drink to your Health! Green tea is made from the leaves of the Camellia senensis bush, which are either steamed or pan fired to prevent fermentation. The resulting brew can be bright green to golden yellow, depending on the preparation. Green tea has become very popular due to its reputation as an antioxidant rich beverage. A review of research finds that green tea does possess compounds, called catechins, known to fight disease. A Taiwanese study found that drinking green tea daily reduced the risk of developing lung cancer by 66 percent. Other studies link green tea with a lower risk of numerous other cancers, including breast, oral, prostate, pancreatic, and colorectal, as well as leukemia. And other studies have shown intake of green tea or green tea extract may help control weight, reduce cholesterol, promote heart health and even tame gum disease. Green tea is available in tea form or in concentrated extract form. Some extracts can provide the same amount of antioxidants as up to 10 cups of green tea, making them a convenient source of antioxidants.
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August 2013
features 18 Good Digestion Guide Digestion is the cornerstone of good nutrition. If your body isn’t breaking down food properly, you simply aren’t getting the nutrients you need. Plus, let’s face it, digestive problems can be more than a little uncomfortable. Luckily, these foods and supplements can help.
22 Leafless Salads When it comes to salads, the first thing you probably think of is romaine, or arugula, or maybe spinach. But not all salads are created equal, as these light, creative variations on the leafless theme prove.
departments NEWS FLASH
SUPPLEMENT ADVISOR
8
Cutting-Edge Extract. Pterostilbene, an antioxidant found in blueberries, may be the next big thing in natural health.
HERBAL ADVISOR
10
Herbs for the Road. Botanical remedies for everything from jet lag to motion sickness to sunburn.
HEALING EDGE
12
EXPERT’S CORNER
14
Sore Subject. Diet, exercise, and supplement strategies for carpal tunnel syndrome.
16
Keep your eyes healthy with these key nutrients.
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24
HEALTHY IMMUNITY Our 3-step plan for staying well.
WOMEN’S HEALTH: PART 4
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Nutrients and herbs that support the body through the transition of menopause.
NATURAL BEAUTY
26
Youth Boosts. Natural anti-aging products that tone skin, smooth wrinkles, and more.
GLUTEN FREE
Slumber Party. Safe, natural alternatives to risky pharmaceutical sleep aids.
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Help your children avoid the doctor’s office and stay in the classroom with these simple tips.
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The Latest Research. Spotlight on MenaQ7 for bone loss, the benefits of coconut water for kids, and more.
VISION QUEST
KEEPING KIDS HEALTHY
28
Summer Fruit Crush. Cooking with healthful, delicious berries and stone fruits.
NATURAL GOURMET
30
Green Gold. For a quick dose of super nutrition, nothing beats our Green Tonic smoothie.
FAVORITE THINGS
32
Zucchini. A fresh take on a late-summer favorite.
August 2013
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© 2013 Solgar Vitamin and Herb
sports, or physical activity.1*
5/20/13 11:53 AM
letter from the editor
summer’s bounty Editorial Director Nicole Brechka
August is the month when summer truly is in full swing—and many of our favorite fruits and vegetables are vine ripe and ready for picking. With that in mind, we’ve packed this issue of The Healthy Edge with articles and recipes that make use of the best ingredients that August has to offer.
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
First off, we take a fun, creative look at a picnic-table staple with “Leafless Salads” (p. 22). Sure, we love lettuce and savor spinach, but sometimes you want a little something different, and these sumptuous salads don’t disappoint. Next we grab a taste of our favorite summer fruits (p. 28). From peaches and cherries to nectarines and blueberries, we’ve got tips, tricks, and recipes that cover all the bases. And if that’s not enough, check out “Favorite Things” (p. 32) for a look at an often-overlooked, but decidedly delicious, late-summer veggie: the zucchini. Of course, this issue is also full of the practical natural health information that you need to know, including the best herbs to take on your travels (p. 10); our “Good Digestion Guide” (p. 18); and back-to-school tips for keeping kids healthy (p. 17); as well as articles on natural alternatives to sleeping pills (p. 12) and invasive beauty procedures (p. 26). A little something to help everyone enjoy the rest of the summer. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 800.443.4974, ext. 703; Fax: 317.536.3708
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THE HEALTHY EDGE. Vol. 3, No. 7. 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.
August 2013
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newsflash
By Vera Tweed
HOT INGREDIENT OF THE MONTH:
MenaQ7 MenaQ7, a proprietary form of vitamin K, significantly reduces bone loss among postmenopausal women. In a study published in Osteoporosis International, 244 women took either 180 mcg of MenaQ7 or a placebo for three years. Those who took MenaQ7 had significantly better quality and density of bone, reducing their risk of osteoporosis, which affects at least one in 10 women age 50 or older according to the Centers for Disease Control and Prevention. MenaQ7 is often found in lower dosages in formulas designed to improve bone health, and works synergistically with other bone-building nutrients.
Get Walking
Taking a 15-minute walk after dinner is an effective way to balance blood sugar, because dinner tends to be the day’s heaviest meal and the benefits of a brisk walk last for hours—potentially throughout the night. So found a study of people age 60 and older, published in Diabetes Care. Many people watch television or take a nap after dinner. But, says lead study author Loretta DiPietro, PhD, “That’s the worst thing you can do; let the food digest a bit and then get out and move.”
COCONUT WATER FOR KIDS Replacing soda or juice punch with coconut water can reduce the amount of sugar and increase the amount of potassium, magnesium, and vitamin C in a child’s diet, according to a study of 3,252 kids ages 9–18. Coconut water is extremely rich in potassium, which is necessary to balance the sodium found in abundant amounts in the fast food and processed foods that are often served in schools. And sip for sip, it contains less than half the calories of sodas. It’s great for adults, too.
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August 2013
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supplement advisor
By Vera Tweed
cutting-edge extract Unleash the hidden power of blueberries with pterostilbene
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lueberries have been heralded as a remarkably healthy food, in part because they’re exceptionally rich in antioxidants, a category of nutrients that are vital to our survival. Antioxidants help protect us against cancer, heart disease, diabetes, Alzheimer’s disease, and premature aging. Studies show that blueberries help us have stronger, cleaner arteries; better vision and memory; a healthier weight; fewer urinary tract infections; and less overall risk of disease. Researchers at the USDA have identified pterostilbene (pronounced “tero-STILL-bean”) as a key substance in blueberries that gives them their therapeutic qualities. And it may be the next “big thing” to help keep us in good health.
Controlling Oxidation Among other things, pterostilbene is an antioxidant that is particularly effective at combating free radicals—waste molecules in the body that are missing an electron. Antioxidants come from two sources: some are naturally produced in our bodies, and we get others through our diet. Problems arise if either one of these sources is inadequate. Traditional antioxidants, such as vitamin C (from diet and supplements), work by donating an electron to a free-radical. While such nutrients are undoubtedly necessary, they’re only part of the equation. “The new way of reducing oxidation is taking substances that stimulate your body to make antioxidants,” says Kent Holtorf, MD, anti-aging specialist, founder and medical director of the Holtorf Medical Group in California, and a reviewer and guest editor for several medical journals. Holtorf recommends pterostilbene because it does double duty: It replaces missing electrons like a traditional antioxidant. But it also acts as a building block for the body’s internal antioxidant production.
In addition to blueberries, pterostilbene
Proven Health Benefits
with pterostilbene, says Holtorf, include
Numerous animal and cell studies of pterostilbene have been published in the Journal of Agricultural and Food Chemistry, Carcinogenesis, The Journal of Neuroscience, and other scientific publications. These show that in addition to being an antioxidant, pterostilbene helps lower bad cholesterol and triglycerides. In fact, its effects are comparable to those of cholesterollowering drugs, without the side effects. Animal and cell studies have also found that pterostilbene helps stabilize blood sugar and insulin, thereby helping prevent and control diabetes. It also improves memory; helps destroy cancer cells; and reduces the chronic inflammation that underlies diabetes, heart disease, and many other debilitating conditions. The first human clinical trial on pterostilbene is currently being conducted at the University of Mississippi Medical Center, testing the cholesterol-lowering effects of a patented form of pterostilbene called “pTeroPure.” Three more human studies on pTeroPure are expected to begin later this year.
alpha-lipoic acid (ALA) and quercetin.
What to Take Take 50–125 mg of pterostilbene twice daily for general health maintenance. For combination supplements, follow product directions. In animal studies of diabetes, effective dosages would compare to approximately 120–470 mg daily for a 160-pound person, ranging from 1.62–6.48 mg per kilogram of body weight. 8
PTEROSTILBENE AND RESVERATROL is found in other small berries and, like resveratrol, in grapes. Although both are antioxidants and both reduce inflammation, each one works somewhat differently, and a combination of the two—found in some supplement products—produces a synergistic effect. “They work much better together,” says Kent Holtorf, MD, “so that one plus one equals not two, but three.” Other antioxidants that work synergistically
Jarrow Trans-Pterostilbene Jarrow supplies 50 mg of naturally methylated resveratrol form, known as trans-pterostilbene, for a maximum purity and potency.
Genceutic Naturals pTeroBlue Pterostilbene This advanced blueberry complex features nature identical 99% pure transPterostilbene. Free of GMOs, pesticides, synthetic fertilizers, and fungicides.
August 2013
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herbal advisor
herbs for the road
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oing on vacation is something we usually look forward to, but travel can present its own challenges, and unfamiliar activities can leave you sore, achy, tired, or even sick. Luckily, there are simple ways to treat most common travel-related complaints. A natural medicine chest filled with just a few herbs can help you enjoy the trip.
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Motion Sickness Ginger has been used for centuries to treat stomach problems in general, and in the past 25 years, science has documented its benefits for motion sickness specifically. One study tested the herb on 80 naval cadets who were unaccustomed to sailing the high seas. Compared to a dummy pill, 1 gram of ginger was effective in reducing
nausea, vomiting, dizziness, and cold sweats. Ginger is readily available in pills, tinctures, teas, and chewables. Peppermint extract or tea is another traditional motion sickness remedy.
Jet Lag A disruption of the body’s natural rhythms due to crossing time zones. Depending on
August 2013
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By Vera Tweed
Travel in style this summer with these natural remedies
which direction you’re flying, jet lag can be mitigated with energizing herbs if you need a little boost to stay awake, or calming herbs if you need to relax and get some sleep. Feverfew, commonly used for migraines, contains the sleep-regulating hormone melatonin—in smaller quantities than those found in melatonin supplements— and is included in some herbal jet-lag formulas. Ginseng supports the adrenal glands, which helps with energy production and stress reduction, and stimulates natural production of melatonin at night, which helps to restore sleep patterns. Chamomile is a gentle, relaxing sedative that’s safe even for children. It enhances restful sleep and helps with digestion, which is often disrupted by odd schedules and strange foods when traveling. Pack some chamomile tea bags for your trip, and brew a nice hot cup 30–40 minutes before bedtime.
Aches and Pains Hiking, biking, climbing, or even long rides in the car can leave you sore. For joints, curcumin is a strong anti-inflammatory herb that works quickly to reduce pain. For sore muscles, arnica gel, rubbed on before intense activity such as a long bike ride, can prevent soreness. After exercise, arnica gel can relieve soreness and help muscles heal. Arnica gel is not designed to be used on broken skin.
To treat minor injuries yourself, arnica can be taken internally as a homeopathic remedy. It reduces swelling and bruising and decreases the effects of trauma, which helps the body heal. To speed recovery further, apply arnica gel on sore or bruised areas (but not on open wounds). To heal skin abrasions, use a calendula cream or ointment on the injured area.
more ways to AVOID MOTION SICKNESS Most common among children, motion sickness can often be reduced by:
Sitting in the front, rather than the back of a car. Keeping eyes on the horizon. On a ship, staying on the deck. On an airplane, sitting closer to the front. Good ventilation. On an airplane, turning on the overhead air vent and pointing it toward your face. Drinking plenty of water. Eating small, light meals—rather than large, heavy ones—the day before and during travel. Keeping your head still by resting it on a seat back.
Sunburn and Other Skin Irritation Injuries Mishaps can occur during vacation activities—falling off a bike, tripping on a trail, or losing control of unfamiliar equipment such as a jet ski or dune buggy. If in doubt as to the severity of the injury, always get medical attention.
Nelsons Arnileve Arnica Cream is an A effective topical firstaid formula made from fresh Arnica montana.
Taja Tea Chamomile Saffron Tea is the perfect travel companion with calming chamomile and mood boosting saffron.
Aloe vera gel is a tried and tested remedy for sunburn and other types of skin irritation, including itching from insect bites and rashes from poison ivy. Gently washing irritated skin with chamomile tea, brewed and then cooled, is another soothing treatment.
Akin’s and Chamberlin’s Ginger Xtra-Plex offers real stomach comfort with a blend of whole ginger and ginger extract in convenient capsule form.
The Healthy Edge
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healing edge
By Michael T. Murray, ND
slumber party When you can’t sleep, the temptation to take a sleeping pill is strong. But did you know you could be risking your life?
T
here’s a large body of research which indicates that sleeping pills may contribute to as many as 500,000 deaths each year in the United States. Most sleeping pills are “sedative hypnotics”— a class of drugs used to treat anxiety. Examples include Xanax, Valium, Lunesta, and Ambien. Most of these drugs are highly addictive and come with a range of side effects, such as drowsiness, dizziness, and impaired coordination.
Sleeping Pills’ Dark Side The most serious risks of these drugs relate to their effects on memory and behavior. Because they act on brain chemistry, sleeping pills can cause changes in brain function and behavior, including memory impairment, confusion, nervousness, hallucinations, irritability, and aggressiveness. They have also been shown to increase feelings of depression, including suicidal thinking. Daniel F. Kripke, MD, Professor of Psychiatry Emeritus at the University of California, San Diego, has worked for more than 30 years assessing the risk of sleeping pills, and his findings are stunning. For one thing, 18 studies have shown a clear link between the use of sleeping pills and increased mortality risk. Four of these studies specifically found that the use of sleeping pills predicted increased risk of death from cancer. In research published in the February 2012 edition of BMJ Online, Kripke’s team obtained medical records for 10,529 people prescribed hypnotic sleeping pills and compared them to records for 23,676 matched patients who had never been prescribed sleeping pills. Over an average of 2½ years, the death rate for those who did not use sleeping pills was 1.2 percent, 12
versus 6.1 percent for those who did. Subjects with sleeping pill prescriptions also had a 35 percent higher risk of cancer. Based on these findings, Kripke estimates that sleeping pills can be linked to some 320,000–507,000 US deaths each year.
Poor Sleep Quality
Natural Sleep Aids
Sleep recharges the energy within our cells and, among other things, helps to remove harmful chemicals from the body—and particularly from the brain. Sleep also helps enhance antioxidant mechanisms that reduce free radical damage. A likely explanation for the potential negative effects of sleeping pills is that they interfere with these normal sleep patterns, thereby robbing the body of sleep’s powerful healing effects. Sleeping pills are also notorious for preventing deeper stages of non-REM sleep. That’s usually why these drugs produce a morning “hangover” feeling.
If you have trouble sleeping, I recommend a combination of melatonin (3 mg), 5-HTP (30 mg), and L-theanine (200 mg). These ingredients work together to decrease both nighttime awakenings and the time it takes to fall asleep. Studies have also substantiated the herb valerian’s ability to improve sleep quality and relieve insomnia. Use up to 900 mg, 30–45 minutes before going to bed.
Cause and Effect The first step is to identify and address the true causes of the problem. Consider sleep maintenance insomnia, when people are able to fall asleep but awaken in the middle of the night and have difficulty getting back to sleep. Many people with this condition suffer from faulty blood sugar control, so addressing that issue can dramatically improve sleep quality. Other common causes of insomnia are stress, depression, anxiety, caffeine sensitivity, and even certain medications— there are well over 300 drugs that can interfere with normal sleep.
Akin’s and Chamberlin’s Max Extract Valerian Root You can count on this herbal extract to help you fall into a deep, restful sleep. This high-quality standardized Max Extract is more bioavailable than regular herb powders.
Paragon Plus Fresh Rest Xtra A blend of melatonin and valerian, plus nervines like passion flower, hops, and skullcap, this effective sleep aid works without the side effects of prescription medicines.
Natural Factors Stress-Relax Tranquil Sleep Developed by Michael T. Murray, ND, these chewable (and tasty) tablets contain 5-HTP, L-theanine, and melatonin in the same dosages discussed above.
August 2013
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expert’s corner
By Emily A. Kane, ND, LAc
sore subject Practical ways to prevent—and treat—carpal tunnel syndrome
I’ve been diagnosed with carpal tunnel syndrome, and I’ve been told that the only way to relieve the pain is surgery. Are there any alternatives? —Jane W., Santa Ana, Calif.
A
s always, an ounce of prevention is worth a pound of cure. If you’re in a profession that demands repetitive wrist movement (such as carpentry or typing) there are a number of ways to reduce the potential for inflammation between the delicate structures that form the wrist.
Diet and Exercise B vitamins can be very helpful in aiding nerve healing. Whether you’re hoping to prevent carpal tunnel syndrome or already have it, consider taking 1,000–2,000 mcg of B12 (I prefer the sublingual “dots”) and 50–200 mg of B 6 daily for 6–12 weeks. Also, to reduce swelling, go easy on mammal food (beef, pork, dairy) for a few months because these foods are high in arachidonic acid, which promotes inflammation. In turn, eicosapentaenoic acid (EPA) from fish oil is antiinflammatory. You can take 1,500–3,000 mg a day for 6–12 weeks. I also recommend taking high-potency digestive enzymes (1,000–2,000 mg daily of a high-CFU-count bromelain) once or twice daily between meals. When you take digestive enzymes 30 minutes before or two hours after meals, they don’t work on the food in your stomach, but enter the bloodstream and act as “extra” white blood cells. Cellular debris—including injured tissue—is broken down enzymatically by the immune system. Specifically, white blood cells contain packets of enzymes called lysosomes that promote the degradation of waste. Enzymes drive just about all biochemical processes, so you can use them to your advantage whether to help digest food, or remove injured tissue. Injecting steroid medications into the carpal tunnel can also be effective, particularly when localized with ultrasound guidance. A simple wrist-stretch exercise can help keep those joints flexible and less prone to strain. Standing, bring your arms parallel to the floor in front of you and stack the right wrist on top of the left. Then turn your thumbs pointing down to the floor, so your palms are facing each other. Deeply interlace the fingers. Pull the interlaced knuckles away from your body enough to straighten the arms, then tuck the knuckles down towards your belly, and sweep 14
them up next to your chest and under the chin. From there, gently attempt to straighten your arms out and parallel to the floor again. It’s doubtful that you’ll be able to straighten your arms on your first attempts. However, with practice, you’ll develop more fl exibility.
Wrist Woes Another fairly common wrist problem is ganglion cysts, which look like grape-sized (or smaller) protrusions, typically on the back of the hand close to the wrist. This occurs when tissue that houses lubricating synovial fluid becomes pinched between tiny bones and creates a “sac” that can fill with fluid. Ganglion cysts aren’t usually painful, but they can be disconcerting. The old-fashioned treatment was to smash the cyst with a heavy book, but this can actually cause damage to the delicate structures in the hand, so it’s no longer recommended. Instead, you can ask your doctor to drain the fluid, then tape a coin over the area for several weeks to prevent the sac from filling up again. Doctors skilled in laser therapy may be able to reduce cysts without pain over several treatments. Sometimes identifying the traditional Chinese medicine meridian and massaging along the meridian can improve the drainage along that channel, and the cyst will slowly reduce and disappear. Using vitamin E oil, or such lymphatic-stimulating lubricants as phytolacca (pokeweed) or castor oil, can also be effective. There are also a number of cyst-draining homeopathic remedies, mostly notably Calc fluor, which can be taken as a cell salt (6x or 12x potency), 3–4 pellets nightly until they no longer taste sweet. Reducing salt in your diet may also help drain the cyst, especially if you have high blood pressure.
August 2013
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, Ester-C and The Better Vitamin C are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. †Electrolytes to keep you well hydrated when taken with adequate liquid *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
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Vision Quest THE ABILITY TO SEE is a wonderful gift that should not be taken for granted. Excess damage to the eyes can result in cataracts or macular degeneration, two conditions that negatively affect vision. While these conditions and deteriorating vision are considered to be a “normal” occurrence as people age,
they do not have to be. Research shows that nutrients and herbs can be consumed that support vision and help protect the eyes from free radical damage that can result in loss of vision, slowing down that degeneration of vision. Fruits and vegetables, and all the nutrients and phytochemicals they contain, have been found to be beneficial in the prevention of certain eye conditions. One study found that those people consuming plenty
Opti-Eyes™ Powerful herbal blend that supports overall eye health.* Potent antioxidant protection.* With lutein, bilberry, & blueberry.
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BY MARY ANN O’DELL, MS, RD of A, C, and E vitamins, by eating fruits and vegetables or by taking a multivitamin, decreased their risk for developing cataracts by 37 percent. Vitamin C is an essential nutrient for the lens of the eyes, while vitamin A is important for the eyes’ adaptation to changes in light and color. Lutein and zeaxanthin are the primary components of macular pigment and have been associated with a reduced risk of age-related macular degeneration, the leading cause of vision loss for people over the age of 50, affecting approximately 25–30 million people. Other carotenes, including beta carotene, are also important for healthy vision. Herbs that improve circulation can also be helpful for vision. One of the most wellknown herbs for the eyes is bilberry, a cousin to the American blueberry which exhibits similar therapeutic properties. Bilberries and blueberries are rich in anthocyanins, plant compounds that strengthen the circulation in the eyes and act as antioxidants to protect against free radical damage to the eyes. They have been studied for their support of good vision. Several studies confirm this use of bilberry, showing that the extract of this herb can help enhance ability to focus, combat visual fatigue and support night vision. These essential nutrients and herbs can help you keep your vision at its best.
True Lutein™ 20 mg Supports eye health.* Lutein in the macula protects the eye by blocking harmful blue light rays.* High potency lutein obtained naturally from marigold extract.
Q&A Q:
I always hear I’m supposed to get fiber in my diet, but what exactly does fiber do for me? Fiber is a carbohydrate in food that our bodies cannot digest, so it moves through the intestinal tract. There are two types of fiber: soluble and insoluble. Insoluble fiber, such as wheat bran, provides bulk to help the movement of waste through the intestines. Soluble fibers, such as oat bran and acacia, dissolve in water and are important for digestion and absorption of foods. Soluble fibers may help with weight control, cholesterol control and regulating blood sugar.
A:
The recommended intake of fiber is 25–30 grams per day. Good sources of fiber include unrefined whole grains, flax and chia seeds, and fruits and vegetables. If these types of foods are not usually included in your daily diet, you may want to add a fiber supplement to fill in the gap. It is important to note that any increase in fiber in the diet should be done gradually, giving your body time to adjust, and that plenty of pure water should be consumed when taking in fiber.
Smooth Fiber 14™ Grit free liquid fiber supplement for digestive health.* Supplies 14 g fiber per serving from acacia and inulin. Orange cream flavor. Gluten Free.
August 2013
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Keeping the Kids Healthy BY SALLY KARLOVITZ, CN THE KIDS ARE heading back in school. As you buy your back to school supplies, make sure you include supplies to maintain good health.
Healthy Foods. Make sure your kids eat a healthy breakfast every day. If time is an issue, mix up a shake with green foods powder, or choose a nutritious fruit and nut bar to eat on the go. Make sure plenty of healthy snacks are available at home, including fresh fruits and vegetables. And watch out if they eat a lot of sugary foods! Excess sugar can weaken the immune system, making a child more susceptible to infection. Offer a variety of fresh foods and move away from high-sugar, high-fat foods.
Healthy Supplements. Add a daily high-quality multivitamin. This ensures that you’re meeting the basic nutrient requirements needed by growing children. 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. For added brain power, consider a DHA formula which supplies this essential fatty acid needed for healthy brain development. To enhance the immune system, add nutrients that support the body’s natural defense systems and protect cells from damage. Taking extra vitamin D as an immune supportive substance is beneficial. If your child is frequently sick or if you want to give your child additional protection during cold and flu season, using natural immune support herbs and nutrients in formulations made specifically for children can be very effective.
Kid-E-Care Orega-Mint Oil Mint-flavored water soluble oregano oil. Possesses healthgiving properties.* Ideal for children & taste-sensitive adults.
So keep your child healthy this year with good food choices and nutritional supplements that give your child the best chance to experience optimal health now and throughout the entire school year.
Bengal Vites™ Children’s vegetarian multiple vitamin & mineral with fruit concentrates. No artificial colors or flavors. In natural berry flavored tiger-shaped chewable tablets.
All-Well Kids™ KidMune™ ne™
Rainforest Animalz Vitamin D3
Immune tonic formula for children.*
Chewable vitamin D3 400 IU for kids.
With Echinacea, elderberry, & vitamin C.
With whole food super fruits & vegetables.
Alcohol-free liquid extract.
Natural raspberry flavor. Gluten Free.
The Healthy Edge
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6/28/13 12:25 PM
THE GOOD
DIGESTION GUIDE 18
August 2013
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WHETHER YOU’RE SOMEONE WHO LIVES TO EAT or eats to live, there’s no getting around it—our digestion is central to our being. In fact, the center of our digestive system is located at the body’s center point. When digestion is going smoothly, we’re rewarded with a sense of well-being. And when it’s not, the stomach lets us know. Digestion affects our lives on many levels. For example, there’s the obvious physical discomfort that occurs when the digestive process is going awry. This is an evolutionary safety mechanism— the body telling us that something needs to be fi xed. However, poor digestion can have much deeper consequences than a stomachache. The digestive tract’s primary purpose is to extract nutrition from food and discard the rest. How efficiently the stomach, intestines, and other digestive organs process nutrition has a profound impact on quality of life. People who eat healthy diets but have poor digestion may be allowing nutrition to pass them by. Those who eat primarily processed foods and have other unhealthy habits are just making a bad situation worse. In addition to poor nutrient absorption, bad digestion can lead to acid reflux, indigestion, irritable bowel syndrome, and other uncomfortable conditions. It can also have a direct impact on immunity, the nervous system, hormones, and emotional health. All to say, nutrition offers a bounty of health opportunities. If we take care of the center, the rest will quite often take care of itself.
THE IMPORTANCE OF BACTERIA We’ve been trained to believe that bacteria are the enemy. We see this in our overreliance on antibiotics and antibacterial soaps and our sometimes obsessive focus on cleanliness. While this phobia can be justified by harmful bacteria—E. coli, Staphylococcus, and Salmonella, to name a few—we should never forget the crucial role friendly bacteria play in maintaining our health. Humans and the bacteria that inhabit our guts have developed a symbiotic relationship over thousands of years.
We provide the bacteria with a home and they help us out with digestion, immunity, and other functions. They manufacture vitamins, boost immune cells, and prevent us from absorbing harmful pathogens.
TOP FOODS AND SUPPLEMENTS FOR DIGESTION Given that good digestion and good bacteria protect against disease, it only makes sense to ensure that we’re getting supplements and foods that enhance and support these two features. Probiotic and prebiotic supplements support the growth of healthy bacteria in two critical ways. Probiotics provide live strains of friendly bacteria that are crucial to digestive, immune, and neurological health. Prebiotics ensure that friendly flora have a nourishing environment in which to thrive. Zinc is a critical nutrient required to make many digestive enzymes. It’s also involved in hormone regulation, immune health, and neurological function. Herbs can also play a critical role in digestion: CHINESE CARDAMOM raises antioxidant
levels and boosts immunity. CINNAMON soothes discomfort, improves digestive capacity, boosts immunity, and balances blood sugar. GINGER ROOT improves overall digestion, reduces inflammation, increases antioxidant levels, and boosts immunity. CHAMOMILE and mint are especially comforting for the stomach and contribute to healthy digestion. They ease stomach irritation and relax the smooth muscles of the digestive tract.
The foods you eat and the supplements you take can make all the difference when it comes to improving your digestion— and alleviating symptoms such as gas, bloating, poor nutrient absorption, and indigestion BY ISAAC ELIAZ, MD
Digestive enzymes support digestion and help improve nutrient absorption. In addition, enzymes, The Healthy Edge
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THE GOOD DIGESTION GUIDE, cont.
which break proteins down into their component parts, increase digestive capacity. Use a combination enzyme formula with enzymes such as lipase, protease, and amylase for best results. Fish oil reduces inflammation and helps heal the gastrointestinal tract lining, improve nutrient absorption, balance hormones, bolster neurological function, and boost immunity. Fiber keeps things moving, which prevents your colon from collecting toxins that can build up and cause disease. Fruits, such as prunes, and gluten-free grains, such as quinoa, legumes, and flax seeds, all include ample amounts of healthy fiber. Cultured, fermented foods, are rich in digestive enzymes and probiotic bacteria that can help improve digestive function. Alkaline foods: One of the most common digestive complaints is acid stomach. An ideal way to neutralize acidity is to eat alkaline foods. The body has mechanisms to restore alkaline/acid levels, but a chronically acidic state can tax these mechanisms and impair digestion. Alkaline foods include kale, kelp, spinach, parsley, broccoli, and sea vegetables. Keep in mind that in many cases, too much stomach acid is due to a lack of sufficient hydrochloric acid (HCL). Low HCL causes food to stagnate in the stomach resulting in acid reflux and a feeling of hyperacidity. Taking digestive enzymes that contain HCL can help. A combination of enzymes, herbs, and nutrients such as ginger, pomegranate, cardamom, chromium, zinc, protease, and amylase will help alleviate occasional digestive discomfort and improve long term function.
FEAST ON FERMENTED FOODS One of the easiest ways to enhance beneficial bacteria in the digestive system is with fermented foods. While the name may be a bit off-putting, the foods themselves are rather commonplace. Cultured, fermented foods include yogurt, sauerkraut, kefir, and kimchi (a Korean vegetable dish). These foods are rich in digestive enzymes and beneficial probiotic bacteria strains. In addition, because these foods are “pre-digested” to some degree, they put less strain on the digestive system. Boosting good bacteria has been shown to enhance immunity, as well as boost mood.
and bloating is with yogurt, which is much easier on the digestive tract. Gluten-containing foods, such as wheat, barley, and rye, can interfere with digestive capacity. They have also been found to contribute to inflammatory conditions, heartburn, autoimmune disorders, neurological and behavioral issues, skin diseases, osteoporosis, chronic fatigue, and other conditions. If you have chronic digestive or immune issues, it’s possible that you may have a gluten sensitivity or even celiac disease, an autoimmune condition where any intake of gluten damages the intestinal lining. Interestingly, however, a strict gluten-free diet sometimes clears up symptoms even in people who have tested negative for gluten intolerance or celiac disease. Processed food, with its artificial ingredients, can definitely cause digestive problems. Sodas, coffee, alcohol, and certain pharmaceutical drugs can kill beneficial bacteria and generate acidity. Avoiding these substances can improve digestive health significantly.
FOODS TO AVOID Some foods are notorious for causing digestive discomfort, and eating them can lead to long-term digestive problems. Dairy is one of the top offenders because it’s just so difficult to digest. Specifically, the lactose found in dairy products contributes to gas, bloating, diarrhea, and digestive dysfunction, especially in people who have trouble metabolizing the enzyme. One way to get the nutrition of dairy without the gas 20
Paragon Plus Cinnamon Cordial Neutralizing Formula is a totally unique herbal formula that supports healthy digestion and colon function. It calms and soothes indigestion and spasms with peppermint spirits, cinnamon, and neutralizing potassium carbonate.
HOW YOU EAT It’s not enough to change what we eat; we must also address how we eat. Along with a poor diet, late meals, rushed eating, and stress can contribute to digestive issues. Simply taking the time to slow down and chew thoroughly can improve digestive health and relieve tension. To support digestive health: Avoid eating anything two to three hours before bedtime. Have yourself tested for common food allergies and sensitivities. Avoid sodas, and drink filtered water and herbal teas to stay hydrated, instead. Many experts assert that it’s important to hydrate between meals, as too much water during a meal can dilute digestive fluids. Take a daily supplement that helps enhance digestive function. Look for healthy ways to relieve stress, such as meditation, exercise, and laughter. Practice yoga: it will improve your digestion and reduce stress. Try to limit your intake of over-thecounter and prescription drugs. Reduce the amount of caffeine and alcohol you consume. They both damage friendly digestive bacteria.
August 2013
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Pornchai Mittongtare
Roasted Vegetable Salad (recipe on p. 23)
leafless
salads
These four recipes show you don’t need classic greens to make a great summer salad Who says a salad has to have lettuce? Steamed, sautéed, and roasted vegetables make a flavorful base for hearty, healthful salads—the trick is to let the veggies cool and then round out the salad with a toss of pasta, rice, or beans. And while lettuce-laden
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recipes can be in contact with dressing only 15 minutes before they start to wilt, leafless creations can be made in advance (two hours to overnight), and actually get better over time, making them ideal for all of your summer picnics and parties.
August 2013
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Double Rice and Bean Salad SERVES 2 This hearty grain salad is a great way to use up leftover rice and beans. The recipe can easily be doubled or tripled to serve more people, and makes for a healthful and delicious take-along meal. ½ cup cooked brown rice ½ cup chopped red bell pepper ½ cup sliced green onions ¼ cup cooked wild rice ¼ cup cooked or canned white beans, rinsed and drained ¼ cup cooked or canned pinto beans, rinsed and drained 2 Tbs. chopped celery 1 tsp. freshly squeezed lemon juice 1 tsp. minced fresh herbs, such as basil or thyme 1 tsp. olive oil 1 Tbs. crumbled goat cheese 1. Combine brown rice, red bell pepper, green onions, wild rice, white beans, pinto beans, and celery in large serving bowl.
Italian Garden Salad
SERVES 6
Fresh artichokes and fava beans take time to trim and shell, but they’re well worth the effort when you can find them at grocery stores in early summer. Frozen artichoke hearts and fava beans will also work in this recipe when the veggies are no longer in season. ROSEMARY VINAIGRETTE ¼ cup lemon juice ¼ cup olive oil ½ cup finely chopped red onion 2 Tbs. chopped fresh rosemary 3 cloves garlic, minced (1 Tbs.) SALAD 1 cup shelled fava beans 16 baby artichokes, trimmed and halved ½ lemon 1 medium red bell pepper, chopped (1 cup) 1 small fennel bulb, trimmed and thinly sliced 1 cup halved red grape tomatoes ¼ cup pine nuts 1. To make Rosemary Vinaigrette: Whisk together lemon juice and olive oil in large bowl. Whisk in onion, rosemary, and garlic. Season with salt and pepper, and set aside.
Miso-Sesame Noodle Salad
Cold noodle salads seasoned with toasted sesame oil are a favorite lunch item in Japan. Feel free to experiment with other types of Asian pasta, such as buckwheat soba noodles, udon noodles, and different sizes of rice noodles when making this dish. 1 4 3 2 2 2 1 1 1
4-oz. pkg. rice sticks or rice vermicelli oz. soft tofu, drained Tbs. white (shiro) miso Tbs. minced fresh ginger Tbs. lemon juice Tbs. canola oil, divided serrano chile, chopped Tbs. dark sesame oil medium Japanese eggplant, trimmed and sliced (½ lb.) 1 medium red bell pepper, sliced ½ lb. snow peas, trimmed 4 oz. shiitake mushrooms, stems removed and sliced (1 cup) 2 Tbs. chopped green onions 1 Tbs. sesame seeds 1. Prepare rice sticks according to package directions. Rinse under cold running water, and drain well. 2. Purée tofu, miso, ginger, lemon juice, 1 Tbs. canola oil, and serrano chile in blender or food processor until smooth. Season with salt to taste.
2. Put lemon juice, herbs, and oil in small bowl, and whisk to combine. Drizzle dressing over salad mixture, and toss to evenly distribute.
2. To make Salad: Bring large pot of salted water to a boil. Add fava beans, and cook 3 minutes. Remove with slotted spoon, and rinse under cold water. Drain, and keep warm. Add artichokes and lemon half to boiling water. Simmer 15 minutes, or until tender. Drain well. Add artichokes and fava beans to vinaigrette in bowl.
3. Top salad with goat cheese, and season with salt and ground black pepper to taste, if desired.
3. Stir in bell pepper, fennel, tomatoes, and pine nuts. Season with salt and pepper. Serve salad warm or at room temperature.
PER SERVING: 295 CAL; 15G PROT; 5G TOTAL FAT (2G SAT FAT); 51G CARB; 4MG CHOL; 32 MG SOD; 12G FIBER; 4G SUGARS
PER SERVING: 223 CAL; 6G PROT; 13.5G TOTAL FAT (1.5G SAT FAT); 24G CARB; 0MG CHOL; 290MG SOD; 13G FIBER; 5G SUGARS
Roasted Vegetable Salad
This is a great recipe to make ahead when there’s extra room on the grill. Try it as a sandwich filling as well, or line up vegetables in rows on a platter, tapas style.
SERVES 6
3 1 2 1 1 1 1 1 3 ¼ 2
Tbs. canola oil serrano chile, seeded and chopped (2 tsp.) cloves garlic, minced (2 tsp.) tsp. minced fresh ginger medium Vidalia onion, sliced (1½ cups) medium red bell pepper, sliced (1½ cups) medium eggplant, sliced lengthwise (¾ lb.) medium yellow squash, sliced lengthwise (½ lb.) medium portobello mushroom caps, gills removed (½ lb.) cup coarsely chopped fresh parsley Tbs. lime juice
SERVES 6
3. Heat sesame oil and remaining 1 Tbs. canola oil in nonstick skillet over mediumhigh heat. Add eggplant and bell pepper, and cook 4 minutes, or until slightly softened. Add snow peas and mushrooms, and cook 3 minutes more, or until vegetables are crisp. Toss vegetable mixture with rice noodles, green onions, and sesame seeds. PER SERVING: 223 CAL; 6G PROT; 9G TOTAL FAT (1G SAT FAT); 31G CARB; 0MG CHOL; 433MG SOD; 4G FIBER; 6G SUGARS
1. Preheat broiler or grill. Coat baking sheet with cooking spray, if broiling. Combine oil, serrano chile, garlic, and ginger in large bowl. Season with salt and pepper. Add onion, bell pepper, eggplant, squash, and mushroom caps; toss to coat. 2. Place vegetables on prepared baking sheet or grill, and broil or grill 8–12 minutes, or until cooked through, turning once. Transfer to platter or bowl. 3. Sprinkle vegetables with chopped parsley and lime juice, and season with salt and pepper. PER SERVING: 118 CAL; 3G PROT; 7.5G TOTAL FAT (0.5G SAT FAT); 13G CARB; 0MG CHOL; 396MG SOD; 4G FIBER; 5G SUGARS
The Healthy Edge
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3 Steps to Healthy Immunity
MARY ANN O’DELL, MS, RD
IT’S TIME TO GET KIDS ready to go back to school and to prepare the whole family for transition into fall. That transition often means a time when people get sick, but it doesn’t have to be that way! Prepare now by keeping your immune system strong and healthy to fight any challenges it will face with the transition to fall.
EAT RIGHT Choosing less processed whole foods will naturally eliminate the excess sugar that can weaken the immune system. Adding certain foods to the diet can help naturally boost the immune system. Oats and mushrooms are rich in beta-glucan; yogurt and kefir supply beneficial probiotics; and berries and citrus fruits supply vitamin C and other antioxidants essential for a strong, healthy immune system.
CONTROL STRESS Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and getting sleep are ways to help your body handle stress. Taking a good multivitamin with a high B-complex is crucial for protecting the body against the damage of stress. Herbal adaptogens, such as suma and eleuthero, can help balance the body and minimize the negative effects of stress on the immune system.
ADD NUTRIENTS & HERBS. Vitamin C is a key immune substance that is commonly depleted when the body is under stress. It has anti-viral properties, making daily use of vitamin C essential for healthy immunity. A variety of herbs are available that can help support immune health to fight off infections including echinacea and astragalus. Echinacea is a popular herb that offers broad immune support. It has been docu-
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mented to have antiviral and immune-stimulating activity. Scientists have discovered that astragalus increases the production of interferon in the body, a substance that activates powerful immune cells and interferes with the replication of viruses in the body. Since astragalus supports deep immune function, it is a good choice for long-term use.
Provides standardized astragalus extract.
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August 2013
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WOMEN’S HEALTH SERIES:
Natural Support for Menopause
BY SALLY KARLOVITZ, CN
MENOPAUSE IS A NORMAL transition women go through as they age. It is caused by the slowing down then cessation of the production of estrogen and progesterone by the ovaries. For some women, menopause causes few physical complaints, but for most women, it can be a real challenge due to some dramatic chemical changes that take place. Common symptoms of menopause include hot flashes, night sweats, anxiety, mood swings, vaginal dryness, and loss of libido. Although challenging, the change of life doesn’t have to be so difficult. Supporting your body with good nutrition and natural supplements that support hormonal balance can make a big difference.
NOURISH YOUR BODY Now, more than ever, your body needs to be fed hormonally supportive foods. Cut back on meat and add more plant-based foods such as beans, lentils, whole grains, nuts, seeds, and a spectrum of fruits and vegetables. Include flaxseeds and flaxseed meal, rich in lignans, which are plant estrogens that may help protect against female cancers. Use a high potency multivitamin as part of a good foundation.
ADRENAL SUPPORT Adrenal glands play an important role in menopause. They help the body handle stress and are responsible for helping to produce estrogen and testosterone. However, for many women, when they need their adrenal glands during menopause, they are often exhausted. To support healthy adrenal function, include pantothenic acid (B5), vitamin C, ashwagandha, eleuthero, and rhodiola.
HORMONAL BALANCE Good health is about being in balance and hormonal health is no different. A variety of herbs can help achieve balance. Black cohosh is a Native American herb with tremendous research showing its ability to help with hot flashes, night sweats, and mood. Other herbs that help hormonal balance include dong quai, chaste tree berry, and wild yam. Menopause doesn’t have to be a bad experience. Use the Change of Life to change your life by making healthier choices.
FemEqual™ Silver Formula la Herbal formula to support a woman’s body during menopause.* With wild yam, dong quai, black cohosh, chaste tree berry, and more. Concentrated liquid herbal extract.
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Helps balance the female system.*
With vitamin C, pantothenic acid, rhodiola, eleuthero, & more.
Supports a woman’s body during menopause.*
No caffeine or stimulants.*
Premium quality full-spectrum whole herb capsules.
The Healthy Edge
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6/28/13 9:33 AM
natural beauty
By Sherrie Strausfogel
youth boosts You don’t need to go to a spa, salon, or doctor’s office to turn back the hands of time— you just need a few really good products
LUXE LASHES &BROWS
W
hether they’re tired of the pain, the cost, or simply the un-naturalness of it all, more and more people are opting for simple, affordable alternatives to Botox, skin-plumping injections, Latisse, and laser hair removal. Luckily, there are numerous natural products that can get the job done safely and effectively.
Skin Solutions Peptides are among the most powerful ingredients used in anti-wrinkle products. They are short chains of amino acids—the building blocks of proteins—and different peptides have different effects. Acetyl hexapeptide-3 (Argireline), topically applied, relaxes facial wrinkles in a way similar to botulinum toxin (Botox) injections. It won’t immediately deaden muscle function as Botox does, but it can relax wrinkles due to muscle tension over time. In addition, peptides can be used anywhere on the face, while injections are limited to a small area. Palmitoyl pentapeptide-3 (Matrixyl) works by stimulating the deeper matrix layers of the skin. This peptide boosts collagen production and hyaluronic acid synthesis in the skin, reducing the depth of wrinkles and tightening the skin without irritation—for a fraction of the cost of skin-plumping injections. It also helps the skin to heal wounds faster. Ceramides are natural lipids (fats) that support skin structure. These fats allow the skin to retain moisture. Over time, your skin produces fewer and fewer ceramides, which promotes wrinkles. Choosing moisturizers that contain ceramides to replace those lost in the aging process can help smooth wrinkles. And it’s also much gentler than injections. 26
Renew your skin while you sleep with Andalou Naturals Resveratrol Q10 Night Repair Cream, enriched with fruit stem cells, goji glycopeptide, and hyaluronic acid.
Daytime or nighttime, perfect your skin with Devita Perfecting Time Age Defying Moisturizer, a sheer moisturizing lotion with Argireline and hyaluronic acid.
MyChelle Dermaceuticals G2 Instant Firming Serum contains a proven peptide complex that instantly lifts, firms, and smoothes.
Lash enhancement is the latest word in age defense. There are effective natural solutions for thinning brows and sparse or brittle lashes without the irritation, or unwanted side effects of Latisse (generic name: bimatoprost), a prescription glaucoma medication approved by the Food and Drug Administration to stimulate eyelash growth. Latisse costs about $120 a month, not including the doctor’s visit to get the prescription. There’s some risk that Latisse can irritate eyes and darken the iris. The natural alternative? Eyelash and brow conditioners that contain myristoyl pentapeptide-17, which stimulates the production of keratin, a protein that forms eyebrows and lashes. In clinical trials, it increased eyelash length and thickness by 25 percent in only 2 weeks, and 72 percent after 6 weeks. Additionally, copper peptides increase the flow of blood and nutrients to follicles and help extend hair’s growth phase. The amino acid arginine and the vitamin biotin are also vital nutrients for hair growth. With continued use, natural conditioners will help your lashes grow longer, stronger, and darker. There’s no sugarcoating the discomfort that comes with lasers or traditional waxing to remove unwanted hair. Sugaring gently removes hair in its natural direction of growth to prevent ingrown hairs while exfoliating and conditioning the skin. Dating back to ancient Egypt, sugaring has long been the best-kept secret in waxing. This process eliminates the hair follicle through frequent treatments, leaving your skin smooth and hair-free.
August 2013
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6/28/13 9:40 AM
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gluten free
summer fruit crush Make the most of the season by creatively using sweet berries and stone fruit in a variety of gluten-free dishes and desserts
N
othing says good old summertime quite like the bounty of luscious summer fruits, especially berries (e.g., strawberries, blueberries, and raspberries) and stone fruits (e.g., cherries, peaches, nectarines, apricots, and plums). Here are some simple ways to incorporate more of these nutrient-rich gems into your diet at the peak of their freshness, and enjoy the best of summer sweetness:
Breakfast Pair a breakfast protein—say, eggs or gluten-free sausage—with a side of chopped fresh fruit or a fresh fruit salad. Top a bowl of gluten-free cereal, such as Enjoy Life Foods Perky’s Crunchy Flax or Purely Elizabeth Ancient Grain Granola, with chopped berries, peaches, nectarines, apricots, or cherries.
Grain-Free Fresh Nectarine Tart (recipe on p. 29)
Add blueberries to gluten-free pancake or muffin batter to make blueberry pancakes or muffins. Pitted chopped cherries also work well.
Picnics, Lunch, & Dinner
Make salads taste gourmet by adding summer fruit. Try raspberries, chopped nectarines, or sliced strawberries along with slivered almonds or chopped pecans on assorted salad greens and vegetables such as carrots and jicama. Top with organic olive oil and balsamic vinegar, or strawberry balsamic vinegar dressing. Prepare a fresh fruit salsa to top your entrées. Combine peppers, onions, chives, shallots, tomatoes, lime juice, and chopped fresh cilantro with some chopped peaches or nectarines to give a light summer feel to grilled or broiled fi sh, chicken, or pork. 28
PHOTOS ON BOTH PAGES: PORNCHAI MITTONGTARE
Include plums, apricots, or cherries as easy-to-grab additions at picnics. Plums and apricots are the perfect size to serve individually. Cherries are ideal for passing around in a bowl or adding to a buffet of finger foods.
August 2013
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By Melissa Diane Smith
Dessert Make a fruit crisp, crumble, cobbler, or tart. Each of these desserts is a great way to use up a lot of fruits at their peak of freshness and flavor, and each is easier to prepare than making and rolling dough, or making a fruit pie with a top and bottom crust. As the names suggest, crisps and crumbles are made with combinations of mostly dry, crispy or crumbly ingredients—such as gluten-free or grain-free flour, chopped nuts, shredded coconut, and sweetener, with or without certified gluten-free oats (such as Bob’s Red Mill Certified Gluten-Free Oats)—and a small bit of oil or butter that top a fruit filling base. Cobblers, on the other hand, typically contain gluten-free flour, eggs, and milk or milk substitutes, or larger amounts of oil or butter, to create a wetter, smoother biscuit batter that tops the fruit base. Tarts have a crust on the bottom, usually a pastry cream or non-dairy creamy filling in the middle, and a raw or lightly glazed fresh fruit topping. Serve fresh fruit either on top of, or topped with, frozen dessert. Depending on your preferences and intolerances, there are many gluten-free options available at health food stores, such as Clemmy’s Sugar Free Ice Cream or Lifeway Frozen Kefir. There are also many dairy-free choices, including Good Karma Organic Rice Divine, Organic Nectars Cashewtopia or Luna & Larry’s Coconut Bliss.
Grain-Free Fresh Nectarine Tart* MAKES 12 SLICES
The secret to this no-sugar recipe is using nectarines at their peak, which is typically July through September. Crust: 2 cups blanched almond flour ½ tsp. unrefined salt 2½ Tbs. u nrefined coconut oil 1 large organic pastured egg
Filling: 1 cup organic coconut milk 1½ small organic nectarines, peeled, halved, pitted, and chopped 3 large organic pastured eggs 1 tsp. organic vanilla extract
Berries and Cherries “Trail Mix” Yogurt SERVES 2
6 3
oz. plain organic Greek yogurt Tbs. 100% pure pomegranate or açai juice 1 tsp. pure vanilla extract, optional ½ cup frozen organic cherries, pitted 1 cup fresh organic blueberries (wild, if possible) 2 Tbs. unsweetened coconut flakes or 1 Tbs. grated coconut 6–8 whole roasted almonds (gluten-free tamari almonds are a great option) 1. Combine yogurt, juice, and vanilla extract in serving bowl, and mix until blended. Add cherries and blueberries, and mix until well coated. Fold in coconut and almonds, and serve immediately. PER SERVING: 257 cal; 8g pro; 15g total fat (10g sat fat); 23g carb; 15mg chol; 33mg sod; 4g fiber; 16g sugars
Topping: 2 organic nectarines (skin on) ½ tsp. ground cinnamon (optional) 2 Tbs. fresh organic blueberries
1. To make Crust: Preheat oven to 350°F. Combine almond flour and salt in large bowl. Whisk together coconut oil and egg in medium bowl. Stir wet ingredients into dry until thoroughly combined. Press dough into 9-inch tart or pie pan. Set aside. 2. To make Filling: Combine all filling ingredients in blender, and mix well. 3. Pour Filling into Crust. Bake 35–40 minutes, until knife inserted into center comes out clean. Allow to cool completely at room temperature, then cover and chill in refrigerator at least 1 hour. 4. To make Topping: Halve, pit, and slice nectarines. If desired, sprinkle with cinnamon and mix together. 5. Remove tart from refrigerator. Line nectarine slices around outer edge of tart, then work your way in to form an attractive, layered pattern. Top with blueberries. PER SERVING: 202 cal; 7g pro; 17g total fat (7g sat fat); 8g carb; 62mg chol; 139mg sod; 2g fiber; 3g sugars *Recipe reprinted from the Going Against the Grain Group, 2013.
The Healthy Edge
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natural gourmet
green gold
By Jonny Bowden, PHD, CNS, and Jeannette Bessinger, CHHC
For a quick dose of super nutrition, nothing beats this hybrid smoothie
I
Green Tonic
MAKES 1 QUART (4 SERVINGS)
Depending on the juiciness and sweetness of the fruits you use, you may need to add more or less sweetener or water. 1 1
small cucumber, peeled and quartered fresh mango, peeled and pitted, or 1 cup diced frozen mango Zest of 1 lemon 1 lime, peeled and halved ½–1 cup water or coconut water 1 1-inch knob peeled ginger root, optional 2 Tbs. shredded coconut, optional 1 5-oz. bag baby spinach ½ tsp. NuNaturals stevia, or 1–2 tsp. liquid sweetener
notes from CHEF JEANNETTE For green smoothies, you’ll need to use a blender with a high-powered engine— such as the Vita-Mix—to get the right consistency. The Vita-Mix or equivalent is strong enough to break down the fibrous tissue of vegetables and form a drinkable liquid. While it’s certainly possible to juice your greens for a potent dose of nutrients, blending them instead keeps the fiber intact. Fiber is a noteworthy nutrient in its own right, but it also acts as time release for the natural sugars in produce, reducing the overall glycemic load of your drink. Keep any leftovers in a mason jar in the refrigerator. Nutritionally, green smoothies are at their most potent right after blending, but they will last up to three days in the fridge.
PORNCHAI MITTONGTARE
’m a huge fan of green drinks—been drinking them for years. Most of the time, I simply reach for my favorite greenfoods mix. But a few days a week, I’ll whip one up from scratch. And this recipe from Chef Jeannette is one of my go-to favorites. Technically, it’s not really a green drink—those are made exclusively from vegetables, grasses, and extracts. Instead it’s a kind of hybrid, combining a mango/coconut island-y feel with the bright green color and nutritional wallop of fresh spinach. If you need a refresher on why spinach is good for you, check this out: it provides vitamin A, manganese, folic acid, magnesium, iron, vitamin C, and a powerful anti-inflammatory called quercetin. What’s more, spinach is packed with calcium, and it’s a great source of heart-protective, bone-supporting vitamin K. Plus it’s loaded with plant chemicals called flavonoids, which function both as antioxidants and anticancer agents. Health benefits aside, spinach makes a great addition to fruit-based or “mixed” smoothies because it combines as beautifully with apple, carrot, and ginger, as it does with mango and coconut. Really, it’s great with any fruit. Sure, it turns things bright green, but that’s a pretty cool look for a health drink anyway. Our “Green Tonic” also helps alkalize the system, which is a benefit to most of us who have overly acidic diets. Plus, it’s great for kids, since the flavor is dominated by the sweetness of the fruits and the distinct coconut notes—they’ll never even know they’re drinking spinach!
1. Combine cucumber, mango, zest, lime, and water plus ginger root and coconut, if using, in sturdy blender. Blend until smooth. 2. Add one handful spinach, and blend until broken up. Repeat with remaining spinach. Add stevia to taste, and blend until completely smooth. PER SERVING: 47 cal; 1g prot; <1g total fat (<1g sat fat); 12g carb; 0mg chol; 57mg sod; 4g fiber; 6g sugars
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Pour on the Goodness
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favorite things
zucchini
By Myra Kornfeld
The little gourd makes a big splash in gardens and recipes
I
t’s hard to imagine a summer garden or produce stand that doesn’t boast a bumper crop of zucchini. But the deep green squash is a relative newcomer to American farmers. “Zucchini became popular after the 1940s, with the growth of Italian cookery,” says William Woys Weaver, author of 100 Vegetables and Where They Came From. “I have an extremely large collection of American menus, and I do not find zucchini listed under vegetables until the 1950s,” he adds. Weaver credits the little gourd’s (zucchini means “little gourd” in Italian) widespread success to its versatility, its adaptability to a wide variety of climates, its high yield in small gardens, and America’s love of tomatoes. “Americans are big on tomatoes, and tomatoes and zucchini go together. They’re cultural compatriots,” he says.
shopping tips For nutritional quality, “organically raised heirloom zucchini are best; next best are organically raised hybrids,” says William Woys Weaver. Look for heirloom varieties such as Cocozella di Napoli, Cocozella di Tripoli, and Ronde de Nice. Steer clear of zucchini that looks limp, dried out, or wrinkled, Weaver adds. “These are signs that the squash has begun losing water content and may cook to mush rather than hold their shape in a recipe.”
Zucchini-Tomato Gratin SERVES 4 For a light entrée on a summer night, this dish is just the ticket. Salting and draining the zucchini and tomatoes before baking prevents them from releasing excess moisture, so the gratin stays firm, not soggy. 1½ lb. tomatoes, cut into ¼-inch-thick slices 2
1
medium zucchini (1 lb.), cut into ⅛-inch-thick diagonal slices Tbs. plus 1 tsp. olive oil, divided
4
garlic cloves, thinly sliced
Nutritional Profile
2
Tbs. roughly chopped Kalamata olives
1 raw zucchini contains: 31 CALORIES 2 G FIBER 33 MG MAGNESIUM 514 MG POTASSIUM 33 MG VITAMIN C
¼ cup thinly sliced basil leaves ¾ cup grated Parmesan cheese (1½ oz.), divided
1. Drape tomato slices over colander, sprinkle with salt, and let drain 45 minutes. 2. Spread zucchini on baking sheet, and sprinkle with salt. Let stand 30 minutes to sweat out excess moisture. Rinse well, and pat dry. 3. Preheat oven to 375°F. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Sauté zucchini 3–4 minutes, or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more oil between batches. 4. Layer half of zucchini slices in 8-inch-square baking pan. Top with half of tomatoes. Sprinkle with half of garlic, 1 Tbs. olives, half of basil, and ¼ cup Parmesan cheese; season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, garlic, olives, and basil. Drizzle top with 1 Tbs. oil, and sprinkle with remaining ½ cup cheese. Cover with foil, and bake 10 minutes. Remove foil, and bake 20 minutes more, or until cheese is melted and gratin is bubbling. Let stand 5 minutes before serving. PER 3/4-CUP SERVING: 165 CAL; 9 G PROT; 10 G TOTAL FAT (3 G SAT FAT); 12 G CARB; 13 MG CHOL; 303 MG SOD; 3 G FIBER; 6 G SUGARS
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August 2013
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