how & why to go gluten free
SKELETON KEYS ONE WOMA N’S SECRETS TO BONE HEALT H p. 32
Plus our quick & yummy Hot Gluten-Free Muesli, p. 28 >>>
overcoming adrenal exhaustion
BOSWELLIA FEBRUARY’S HERBAL SUPERSTAR
THE BEST NUTRIENTS TO FIGHT INFLAMMATION
keep your ticker in tip-top shape
THE SCOOP ON ORGANIC WINES AKINSCover_Feb13_JS.indd 1
1/3/13 9:24 AM
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SolBites Almond Butter & Cracker Snack Packs A healthy snack for kids and adults alike. Natural wheat crackers with a blended almond butter spread. Perfect for lunch sacks and backpacks. Available in two varieties: Almond Butter & Honey with almond butter and no-mess honey spread, or Chocolate Almond Butter & Strawberry with chocolate almond butter & strawberry fruit spread.
1/3/13 1:50 PM
Ubiquinol CoQ10 If you have used CoQ10, you may be hearing more about Ubiquinol, but what is it and is it really better?
Dr.Tungs Oral Care Products Dr Tungs introduces two new items to their oral care line. Perio Sticks are natural d plaque removers made from eco-certiﬁed Nordic birch, which is completely h biodegradable. They are double-sided with m a tapered, anatomical proﬁle, making them re slim and comfortable to use. Perio Sticks are h available in Thin & X-Thin. Kids Toothbrush Sanitizers are snap-on sanitizers with fun characters and shapes that kids enjoy. Antibacterial vapors help sanitize your child’s toothbrush between brushings.
Ultimate Living Miracle Pain Cream This nourishing and soothing cream helps relieve discomfort from joint pain, inﬂammation, muscle ache and arthritis. This eﬀective formula is made with arnica, MSM, menthol and other essential oils, formulated in a base of aloe vera.
Blue Mountain Organics Sunflower Lecithin
Ubiquinol is the reduced or active form of Coenzyme Q10 (CoQ10), so it yields the same beneﬁts of CoQ10, but may have improved absorption. CoQ10 itself can be activated in the body, but this activation may be less eﬃcient in some people, making Ubiquinol a preferred form of CoQ10 in those people. CoQ10 is found in every cell in the body and functions to support energy production within cells. It is also a potent antioxidant, protecting cells against damage. Low levels of CoQ10 may cause an increased risk for cancer, heart disease, periodontal disease and other health problems. Numerous studies have been done on CoQ10 and the heart showing it may help congestive heart failure and angina attacks. A 2006 clinical trial found that patients suﬀering from congestive heart failure exhibited signiﬁcantly improved heart function after supplementing with the Ubiquinol form of CoQ10.
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1/4/13 11:06 AM
features 16 Stressed Out and Tired All the Time? Can’t sleep? Addicted to coffee? Just plain worn out? Your hectic lifestyle and the constant demands on your attention might be only partially to blame. You could also be having issues with your adrenal glands.
20 Matters of the Heart When you think of heart health, you probably think of cholesterol, blood pressure, overweight, and stress. But you likely never consider your arteries, even though blockages in these key blood vessels contribute greatly to chances of a heart attack. Here are some simple, natural ways to keep them clear.
departments NEWS FLASH
Energize with Superfoods. Plus: plant fats for heart health, the latest on Crohn’s disease, and more.
HEART HEALTH SUPPLEMENT ADVISOR
Fire Extinguishers. The best nutrients for combatting chronic inflammation.
Boswellia. This ancient herb has a host of modern benefits, including pain relief.
The Right Stuff. Help your kids avoid late-winter colds and flu the natural way.
The good guys of the bacteria world.
Simple ways to control your blood pressure.
Healthy Hair Growth. Why hair gets thin, and the secrets to longer, stronger locks.
How to Go Gluten Free. It’s a lot easier than you think. Just follow our handy guide.
Through the Grapevine. Everything you need to know about the world of organic wines.
Four steps to more energy.
FAVORITE THINGS FOCUS ON CANCER Practical tips for prevention.
No Bones About It. One woman’s fight against osteoporosis— and the supplements that helped.
1/3/13 1:56 PM
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tXXX"NFSJDBO)FBMUI64DPN ÂŠ2013 American Health Inc. | 12-AH-1220
11/26/12 11:25 AM
letter from the editor
Changes in the Air Editorial Director Nicole Brechka
If you picked up this issue of The Healthy Edge and immediately thought that something seemed different, you were right. Because we’ve made some changes to the magazine that we’re sure you’re going to love. For starters, art director Judi Nesnadny has been hard at work tweaking our design to make it crisper, cleaner, and easier than ever to read. The results speak for themselves—this issue really looks great! We’ve also increased the number of pages devoted to editorial, which means even more articles and health news you need to know. This month, we feature expanded editions of old favorites “Gluten Free” (p. 28) and “Natural Gourmet” (p. 30). Plus, we’ve retooled “Expert’s Corner,” which now offers advice from leaders in the field of natural health—kicking off with nutritionally minded physician Bill Sears’ take on the best supplements to keep kids healthy (p. 12). We’re also happy to introduce two new departments: “Herbal Advisor” (p. 10), which focuses on key botanicals; and “Favorite Things” (p. 32), which spotlights real-life people who used natural products to overcome health challenges. We hope you enjoy this “new and improved” Healthy Edge as much as we do. Jerry Shaver Executive Editor Have a question or comment? Email us at firstname.lastname@example.org.
Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed
Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 800.443.4974, ext. 703; Fax: 317.536.3708
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Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox
THE HEALTHY EDGE. Vol. 3, No. 1. 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.
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11/26/12 11:32 AM
By Vera Tweed
superfoods solve energy crisis
PLANT FAT PROTECTS THE HEART
Born with h n a Passion d for Food A superfood recipe ecipe developer and educator, Julie ulie Morris has always had a passion for food. As a little girl, she preferred Julia Child’s cooking shows to cartoons and started cooking as soon as she was allowed in the kitchen. In her recipes, flavor is just as important as nutrition. She insists: “It has to taste amazing.” Critics have called her book, Superfood Kitchen: Cooking with Nature's Most Amazing Foods, “surprisingly accessible.” For recipes and tips, visit juliemorris.net.
uperfood chef Julie Morris sparkles with energy. Even in a crowded room, the glow is hard to miss— but things weren’t always that way. Eleven years ago, Julie was an exhausted student. “I was drinking a lot of coﬀee and energy drinks and just getting more and more tired,” she recalls. To solve the problem, she decided to experiment with superfoods, ditching sugarand stimulant-ﬁlled drinks and adding goji berries and maca powder to her diet. After about a week, she noticed some remarkable changes. “I didn’t experience the super-high highs of caﬀeine. I didn’t have hav the ﬁreworks of energy that I was used to,” she says; “But I also wasn’t experiencing any crazy cra energy crashes—I wasn’t getting super tired tire in the middle of the day.” A feeling of balance, where her body was running eﬃciently, is how she describes that run new state. “For the ﬁrst time in my life, I really felt a direct connection between eating something thin and feeling good because of it,” she says. And An at that moment, she realized: “There was something absolutely amazing in these foods.” som
What are Superfoods? Su While we may think of them as exotic ingredients, superfoods are simply foods that are exceptionally rich in nutrients. Leafy greens, for example, are one of Julie’s top staples. Others include goji berries and hemp and chia seeds. As a vegan, Julie relies on foods such as quinoa and beans for protein, and she grazes on raw nuts or adds them to smoothies and other dishes. If superfoods are new to you, Julie recommends starting with chia seeds because they are rich in healthy fats, minerals, and ﬁber; provide lasting energy; and are easy to use. If you don’t usually eat much ﬁber, she suggests starting with one tablespoon daily, sprinkled on salads or cereals, mixed into smoothies, or added to just about any dish. Some superfoods—such as raw chocolate and golden berries—also make great treats. “They taste like naughty desserts,” says Julie, “But you’re giving your body incredible nutrition.”
Healing Crohn’s Disease A pilot study of 13 people with Crohn’s disease found that conjugated linoleic acid (CLA), a type of fat found in small quantities in beef and dairy products, reduced inflammation and improved quality of life. In the study, published in Clinical Nutrition, participants took 6 grams daily of Tonalin, a proprietary form of CLA found in many supplements. 6
Fish oil is known for its omega-3 content, but plants are another good source of the healthy fats. A review of studies published in the American Journal of Clinical Nutrition looked at the daily diets of more than 250,000 people, and found that for every gram of alpha-linolenic acid (the plant form of omega-3 fats) in the diet, there was a 10 percent lower risk of death from heart disease. Integrative physicians often recommend getting 2–3 grams of alpha-linolenic acid daily from flax or chia seed oils or capsules.
How Often Should You Eat?
“Eat frequent small meals” is a common mantra for weight loss, but research proves it wrong. “The more times you sit down to eat, the more calories you’re probably going to take in,” concluded researchers at the University of Missouri, Columbia. In a study of obese postmenopausal women, they also found that eating fewer, larger meals reduced risk for heart disease.
1/2/13 2:56 PM
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©2012 Source Naturals, Inc.
11/26/12 11:30 AM
nﬂammation occurs as a reaction to injury or infection. It’s characterized by pain, redness, swelling, and even loss of function. It’s actually part of our natural defense against invading organisms. During inﬂammation, white blood cells rush to the area to destroy harmful microorganisms and dead cells, thus preventing the spread of irritation and permitting tissue to repair itself. Sometimes, however, inﬂammation can produce harmful eﬀects, and that’s a problem. Chronic low-level inﬂammation plays a central role in illnesses ranging from cancer to Alzheimer’s disease to osteoporosis. When you scrape your knee, it isn’t diﬃcult to see and feel your body’s inﬂammatory
By Michael T. Murray, ND
Natural approaches to whole body inflammation
response. But chronic inﬂammation is stealthier. To determine the extent of the problem, physicians can measure blood levels of C-reactive protein (CRP). For this reason, I recommend adding a CRP test to your yearly physical. It’s actually a stronger predictor of heart attack than cholesterol levels.
The Anti-Inflammatory Diet Diet plays a deﬁnite role in triggering the inﬂammatory response. Studies have shown that CRP levels tend to be higher in people who have high-glycemic diets. Conversely, a diet that’s rich in ﬁber and low in reﬁned carbohydrates is associated with lower CRP levels. In general, a diet rich in fruits and vegetables has the greatest beneﬁt. It’s also important to avoid reﬁned or simple sugars, which increase the glycemic load linked to inﬂammatory response.
a natural treatment for joint inﬂammation. During the inﬂammatory response, the “junctions” between cells that line the joint spaces increase, which allows white blood cells to enter the joint. Once inside, these cells cause even more inﬂammation and more joint damage. By tightening up these cellular junctions, MicroLactin prevents the migration of white blood cells into joint spaces. This mechanism of action is similar to that of drugs such as prednisone, but without side eﬀects.
Whole-Body Approach Reducing whole-body inﬂammation— especially in severe cases—truly requires a comprehensive approach. The examples given here are just some of the possibilities. A consultation with a nutrition-oriented physician can help map out the best possible course of treatment for you. To ﬁnd a naturopathic doctor in your area, visit naturopathic.org for a referral.
Fight Fire with Supplements Vitamins C and E, zinc, selenium, and ﬂavonoid-rich extracts—such as grape seed or pine bark extract (Pycnogenol)—are the most important antioxidants for ﬁghting inﬂammation. Supplementation with ﬁ sh oil products that provide a combined daily dosage of 3 grams EPA+DHA has also proved to be eﬀective in reducing inﬂammation and producing positive changes in numerous trials. Preparations of proteolytic enzymes— including chymotrypsin, trypsin, papain, bromelain, fungal proteases, and Serratia peptidase—have been shown to be useful in treating a wide range of inﬂammatory situations. Look for supplements that contain a combination, and follow label instructions. You can also ﬁnd Serratia peptidase as a stand-alone product for combating inﬂammation. MicroLactin, a special milk protein, is gaining recognition as 8
Paragon Plus Pycnogenol supplies 30 mg of the patented pine bark extract, rich in polyphenol compounds that help ﬁght inﬂammation.
Natural Factors Zymactive Zymactive is a proteolytic (protein-digesting) enzyme formula that can be used as a natural anti-inﬂammatory. Tablets are enteric-coated for optimal absorption.
Bluebonnet Nutrition Natural Omega-3 Joint Formula supplies EPAX ﬁsh oil in a high EPA to DHA ratio that is scientiﬁcally relevant for maintaining joint health and normal inﬂammation response.
1/2/13 2:38 PM
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For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478. Meet all the animals at www.rainforestanimalz.com
11/26/12 11:26 AM
By Steven Rosenblatt, MD, PhD
Calm inflammation and relieve pain without side effects
nﬂammation, the hallmark of arthritis and other conditions, is tricky to treat. Most doctors prescribe non-steroidal anti-inﬂammatory drugs (NSAIDs), which can have harmful side eﬀects. Boswellia serrata is an herbal anti-inﬂammatory that may oﬀer a safer solution. The herb has a long tradition of use in ayurvedic medicine, and in the past few decades, studies have shown that it reduces inﬂammation and can relieve joint pain and stiﬀ ness, as well as improve inﬂammatory bowel diseases and, in some cases, asthma.
Relieving Arthritis Test-tube, animal, and human trials have shown boswellia’s anti-inﬂammatory properties. In addition, it helps prevent deterioration of arthritic joints by reducing the degradation of glycosaminoglycans, substances found in cartilage, joint ﬂuid, and connective tissue. In contrast, NSAIDs disrupt these substances and contribute to joint damage. Researchers have also found that boswellia extracts reduce pain, swelling, and stiﬀness, and improve joint function:
Paragon Plus InﬂaLEVE is an herbal complex that may help reduce inﬂammation in the body with curcumin, boswellia, devil’s claw, and yucca.
One study of 75 people who suﬀered from osteoarthritis, published in Arthritis Research & Therapy, tested a boswellia extract (5-Loxin) against a placebo for 90 days. A 250-mg daily dose of the extract reduced pain and improved joint function in as little as seven days. Two other studies, published in the International Journal of Medical Sciences, compared another proprietary extract (Apresﬂex) with a placebo among people with osteoarthritis. People taking the extract experienced a signiﬁcant relief from pain and better joint function in as little as 5–7 days. Test-tube studies indicated that this extract also helps protect against cartilage degradation.
Autoimmune Diseases In addition to ﬁghting inﬂammation, boswellia also calms autoimmune reactions—when the immune system mistakenly attacks healthy tissues. Through the combination of calming this reaction and reducing inﬂammation, the herb may help relieve rheumatoid arthritis, bronchial asthma, ulcerative colitis, and Crohn’s disease.
How to Use Boswellia Always take boswellia extracts with food to avoid possible stomach upset. 5-Loxin or Apresﬂex: Many available supplements contain 5-Loxin or Apresﬂex as ingredients. Take 100 mg daily of either extract. For faster relief, take 250 mg daily of 5-Loxin. Other Boswellia Extracts: Most studies have used 300–400 mg, three times daily. However, since the strength of individual extracts varies, follow product directions or the advice of a health professional who uses herbal treatments.
Eye on NSAIDs Commonly used as pain relievers, nonsteroidal anti-inflammatory drugs (NSAIDs) cause more than 100,000 hospitalizations and 16,500 deaths per year, mostly due to stomach bleeding. A few you may know: Over-the-counter: Aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve). Prescription: Celebrex (side effects include increased risk for heart attack and stroke), Indocin, Lodine, Naprosyn, Relafen, Vimovo, and Voltaren.
Terry Naturally Bos-Cur features clinically proven ingredients that inhibit the enzyme 5-lipoxygenase (5-LOX), including boswellic acids and curcumin.
Rainbow Light Herbal Prescriptives TheraMend COX-2 Flex contains Apresﬂex, a standardized extract of boswellia, shown to ease pain and stiﬀness fast.
1/3/13 4:00 PM
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11/26/12 11:30 AM
By Bill Sears, MD
the right stuﬀ Keep your kids healthy and growing strong during flu season with these key foods and supplements
How can I keep my kids from getting sick this year?
A: When ﬂu season starts, I make it
simple—eat more fruits, vegetables, and seafood and go outside and play. I tell patients I want them to eat more of what I call the “Five S’s”: Seafood (especially salmon) Salads Smoothies (with yogurt and fruit) Spices Supplements (especially omega-3 supplements)
Something Fishy The best supplements for kids, with a lot of scientiﬁc documentation, are omega-3s. For most school-age children, I recommend 500 mg per day of omega-3 DHA/EPA from a marine source. EPA/DHA is only found in seafood, and it’s these two that the heart, brain, skin, and all organs
use, with long-chain fatty acids. The brain especially likes these, and uses them to build tissue. Vegetable oil sources are shorter-chain, so the body has to add on to them. Look for omega-3 DHA or “marine source” on labels.
“Grow Foods” The types of foods I recommend are what I call “grow foods.” Grow foods are full of nutrients—for example, salmon, eggs, nut butters, yogurt (preferably Greek yogurt), beans, and tofu—and they’re especially important for picky eaters. What they have in common is that they pack a lot of nutrition in a small volume. The brain, above all organs in the body, is most aﬀected by what you eat. It’s 60 percent fat, and grows fastest in the ﬁrst ﬁve years. This is why nutrition is so important for our children during this stage of rapid growth. If you put nothing but junk food into the brain, you get back junk behavior and junk
learning. This is what I call Nutritional Deﬁcit Disorder.
Snack Attack Strategies Kids are snackers. A child’s tummy is the size of their ﬁ st. Think of that the next time you place a heaping plate of pasta in front of them. Kids are natural nibblers. “Dr. Bill’s Rule of 2s”: Eat twice as often, half as much, and chew twice as long. Let kids nibble. They need mid-afternoon and mid-morning snacks. Start children oﬀ with a brainy breakfast—high in protein, good fats, and ﬁber. They’ll get better grades and have better behavior. Good choices are things like eggs, yogurt, blueberries, oatmeal, whole-grain toast, and fruit. In addition to healthy fats such as omega-3s, the brain needs healthy carbohydrates (such as whole grains) and good sugars (like those found in fruit). I tell kids that good sugar has two important friends—ﬁber and protein— to keep the sugar from rushing into the bloodstream. Bad sugar has no friends— it plays all by itself. So make sure you’re giving your kids snacks that have at least 3 grams each of ﬁber and protein. Snacks should be high in protein and ﬁber because you want a child to be satisﬁed. Look for products with no artiﬁcial sweeteners, artiﬁcial colors, or artiﬁcial fats. You want children to grow up with a taste for real food. The brain simply doesn’t handle that chemical stuﬀ very well.
Got to Move It I tell patients to exercise because movement mobilizes the immune system. Additionally, to stay well during cold and ﬂu season, don’t forget the basics such as hand washing and covering your mouth when you sneeze. 12
1/2/13 2:45 PM
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11/26/12 11:27 AM
4 Steps to More Energy
SALLY KARLOVITZ, CN
DO YOU FEEL TIRED ALL THE TIME? If you answered YES, then keep reading because I have some good news for you. While fatigue can be caused by many things, including stress, pollution, poor diet, anemia, or low thyroid function, there are some very specific things you can do to combat fatigue and boost your energy levels naturally. 1. GET ENOUGH REST. We live in a fast-paced society where many people do not get enough sleep at night. Sleep is essential for the body to recover, restore itself, and get ready for the next day. 2. EXERCISE. Exercise is a key part of a life full of energy. Exercise improves your heart function and circulation, and helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. 3. ADAPT WITH ADAPTOGENS. Ginseng is probably the most well-known herb for energy, as it supports endurance. Eleuthero is commonly used for energy and has the added benefit of helping the body handle stress. 4. TRY NATURAL ENERGIZERS. B vitamins are considered energy nutrients because they’re needed for energy production in the body. B complex vitamins, as well as vitamin C, are depleted when the body is under stress, and they need to be replenished on a daily basis. The Brazilian herb guarana, as well as green tea, are popular for their energizing properties, mainly related to natural caffeine content. This is just the beginning! Make these positive changes now and see how much of an increase you feel in your endurance and energy levels.
Energy Enhance™ Metabolic diet and adrenal support.* Contains guarana & green tea for a quick burst of energy.* Adrenal support nutrients & ginseng support sustained energy.*
Stress B&C with Iron Promotes red blood d cell health and provides antioxidantt protection.* Supports the body during times of stress.* Continu-Release Beadlets™ allow the release of nutrients over 3–6 hours to promote optimal nutrient assimilation. n.
Ginseng Sensei Blend™ Supports physical, emotional & mental energy.* With eleuthero root, red Chinese ginseng & American ginseng. Fast-acting concentrated liquid extract.
1/3/13 9:34 AM
Natural Steps to Cancer Prevention ACCORDING TO THE National Cancer Institute, it is estimated that 1 in 2 men and women will be diagnosed with some form of cancer during their lifetimes. Also of note is that over 65 percent of cancer cases could be prevented, having their roots in the environment (pollution) and lifestyle
(diet, smoking, stress, inactivity, and obesity). Making lifestyle changes now can reduce your risk for cancer later. Lifestyle changes, such as quitting smoking and adding exercise, have a huge impact on overall health, as does a healthy diet. Choosing foods that are high in fiber
BY MARY ANN O’DELL, MS, RD
and rich in enzymes and antioxidants can maintain the body’s natural protection against cancer. Whole grains, organic fruits and vegetables, nuts, seeds, and beans are important for a health-sustaining cancer prevention diet. In addition to diet, certain nutrients and herbs have been the focus of scientific studies to confirm their role in cancer prevention. Antioxidants are at the forefront of cancer research. Antioxidants are substances that protect cells against the harmful effects of free radicals, hyperactive molecules that break down and damage cells. Superfruit juices offer a concentrated source of antioxidants and an easy way to boost antioxidant levels in the body. The active compounds in green tea, known as polyphenols, are also antioxidants, blocking the formation of cancer-causing compounds. Flaxseeds are high in lignans, plant compounds linked to prevention of certain cancers. Lignans have been shown to help buffer and balance the effects of estrogen in the body, making them good options for maintaining healthy breast tissue. Lignans have also been researched for their preservation of healthy prostate tissue. Take the steps now to help reduce your risks later so you can live a cancer free lifestyle.
Organic Flax Seeds Rich source of essential fatty acids and fiber. Add to bread or muffin batter, or sprinkle on cereal or salads. Certified organic.
Max Extract™ Green Tea Extract Promotes antioxidant activity.* Promotes optimal health.* Standardized extract. Each serving is equivalent in antioxidant content to 4–6 cups of green tea.
Mangosteen Max™ Superfruit cocktail with mangosteen, goji, pomegranate, and other fruits. Supplies an array of powerful antioxidants* Supercharged with PureTrace™ trace minerals for better absorption.
The Healthy Edge
1/4/13 9:28 AM
YOU COULD BE DEALING WITH ADRENAL EXHAUSTION; HERE ARE THE BEST NATURAL SOLUTIONS 16
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STRESSED OUT AND TIRED all the time
B Y JACK CHALLEM
Can’t get moving in the morning without a hefty dose of caﬀeine? Can’t keep going during the day without still more caﬀeine? The problem might not be your hectic schedule and a lack of sleep. You could be suﬀering from adrenal exhaustion, a byproduct of our stress-ﬁlled 21st-century lives. You have two adrenal glands, each located on top of your kidneys. They release a variety of hormones that help maintain biological balance in response to stress. The more stress you experience, the harder your adrenals work to protect you. When stress is chronic—such as work, traffic, and difficult relationships—the body ramps up production of cortisol, which helps buffer against the stress. Adrenal exhaustion develops when the body can no longer make sufficient amounts of cortisol, leading to fatigue. Over the long run, adrenal exhaustion can weaken your body’s responses to bacterial, viral, fungal, and parasitical infections. It can also precipitate chronic fatigue syndrome and fibromyalgia, and it may also increase your long-term risk of cancer. Conventional physicians rarely diagnose patients with this health problem, except in cases of Addison’s disease, the most severe type of adrenal exhaustion. So if you’re feeling some of the symptoms (see sidebar, p. 18), chances are that you’ll obtain a more accurate diagnosis by going to a naturopathic or nutritionally oriented physician.
Vitamin Supplements Three specific vitamin supplements can help with adrenal exhaustion. | B-COMPLEX | The B-complex vitamins are antistress nutrients. Take a high-potency supplement that contains at least 50 mg of vitamins B1, B2, and B3. The dosages of other vitamins in a B-complex supplement will fall into place, though there will be differences between brands. | PANTOTHENIC ACID | The body needs this B vitamin to make adrenal hormones, and people with adrenal exhaustion usually need more than the amount found in highpotency B-complex supplements. Try 500 mg extra of pantothenic acid twice daily. | VITAMIN C | Vitamin C helps the body make adrenal hormones. Take at least 1,000 mg three times daily.
The Healthy Edge
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Herbal Supplements There are also several herbs that can help you recover from adrenal exhaustion. | LICORICE ROOT | This is the most important herb for adrenal exhaustion. But you have to choose the right supplement. Whole licorice extract contains glycyrrhizin, which helps the body restore normal cortisol levels. So avoid deglycyrrhizinated products. | ASHWAGANDHA | Ashwagandha can help people dealing with fatigue from chronic stress. Take 500 mg daily. | RHODIOLA ROSEA | This adaptogenic herb helps your body cope with stress and fatigue. Take 200–300 mg daily. | ELEUTHEROCOCCUS SENTICOSUS |
This adaptogen can also help protect against stress. Take 200–300 mg daily.
More to Consider In addition to vitamins and herbs, consider these options for adrenal exhaustion. | ADRENAL-CORTEX EXTRACT | These supplements contain minute amounts of adrenal hormones and are safe compared with prescription glucocorticoid drugs. Still, it is best to get a confirmed diagnosis (e.g., by a nutritionally oriented MD or ND) and seek a physician’s guidance before using an adrenal cortex supplement.
DO YOU HAVE ADRENAL EXHAUSTION? If coﬀee consumption is any indication, millions of people may be suﬀering from some degree of adrenal exhaustion. And if you can’t imagine living without at least some coﬀee, you may be on the verge. Although fatigue may be a symptom of many diﬀerent health problems, fatigue coupled with other symptoms can point toward adrenal exhaustion, including: • Dizziness when standing up • Frequent bouts of low blood sugar • Mood and memory problems • Aches and pains in the muscles of the upper back, arms, and legs
OTHER FACTORS IN ADRENAL EXHAUSTION Stress isn’t the only culprit in adrenal exhaustion. Regular use of oral, topical, and intranasal cortisone-containing drugs can suppress normal adrenal function. So can antifungal drugs and some anticoagulants, such as warfarin and heparin. Low sodium levels and dehydration are also potential causes. In addition, type 2 diabetes, rheumatoid arthritis, Crohn’s disease, allergies, yeast infection, and hepatitis seem to increase adrenal exhaustion risk. | EATING HABITS | When you’re stressed, it’s particularly important to emphasize quality protein and high-fiber vegetables while minimizing processed foods. Eating style is also important. Stress sets the stage for wolfing down foods, particularly fast food. Instead, linger over a healthier meal.
PARAGON PLUS HERBAL FOUNDATION B COMPLEX 100 provides high
| SLEEP | Getting sufficient sleep is crucial for recovering from adrenal exhaustion. At night, start preparing for sleep by turning off the television and dimming the lights at least one hour before bed. To promote sound sleep, remove ambient light sources, such as night-lights. And make sure that you go to bed early enough to get at least eight hours of sleep each night. It’s also important to reduce your consumption of caffeine in coffee, black tea, soft drinks, and energy drinks. People often feel captive to their caffeine addiction, but caffeine withdrawal might actually be a lot easier than you think. As you recover from adrenal exhaustion, you’ll find that you have less need for caffeine as a stimulant. You may not entirely stop drinking coffee, but you will probably be able to reduce your consumption to just one or two cups of weak coffee in the morning and none in the afternoon or evening.
potency B vitamins, including pantothenic acid, in an herbal base for optimum absorption.
Jack Challem is the author of six books on health and nutrition. To read a free excerpt of his newest book, visit jackchallem.com.
MICHAEL’S ADRENAL XTRA ENERGY SUPPORT helps
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is a fast-acting concentrated liquid extract of ashwagandha, an herb with restorative and adaptogenic properties.
tion formula for optimal adrenal health and energy levels with Bcomplex vitamins and herbs, including ginseng and ashwagandha.
• Salt and sugar cravings • Feeling cold • Pollen allergies • Food and chemical sensitivities • Morning tiredness
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(SPINSscan 52 weeks ending 1/2012)
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11/26/12 11:26 AM
OF THE HEART MATTERS
NATURAL SECRETS TO KEEPING YOUR TICKER IN TIP-TOP SHAPE BY KIM ERICKSON
1/3/13 3:59 PM
When you think of cardiovascular disease, what comes to mind? Cholesterol? Blood pressure? Stress? The truth is, your cardiovascular system is only as healthy as your arteries, the blood vessels that carry oxygen-rich blood from the heart to other parts of the body. When arteries are damaged—a condition called atherosclerosis—blood ﬂow can be impeded or even blocked. Atherosclerosis develops in stealth mode, as plaque builds up along the endothelium, or inside lining, of the arteries. Plaque is a fatty substance made of cholesterol, calcium, cellular waste, and a blood-clotting material called ﬁbrin. Over time, it can damage the arterial lining and cause arteries to become narrow and stiﬀ. As plaque silently grows, it can reduce blood ﬂow to the heart, brain, and other parts of the body. And if it becomes unstable, plaque can rupture, causing a blood clot that can trigger a heart attack or stroke. Reducing plaque-causing risk factors is the ﬁrst step in the ﬁght against atherosclerosis (see "Risk Management," p. 22), but there are other things you can do to improve artery health. Adopting a diet rich in fruits and vegetables—and low in unhealthy fats and sugars—is a start, along with practicing portion control, exercising for at least 30 minutes per day, and learning to manage stress. Supplements can also help. Here are some of the most eﬀective: Aged Garlic Extract (AGE): This pungent herb lowers blood pressure, prevents inﬂammation, and improves blood vessel elasticity. But its beneﬁts don’t stop there. Scientists recently discovered that it can signiﬁcantly
reduce coronary artery calciﬁcation that contributes to reduced blood ﬂow and less ﬂexibility. Alpha-lipoic Acid (ALA): This
vitamin-like antioxidant protects against free radicals that damage the endothelium. According to scientists from Oregon State University and the University of Washington, it also helps extinguish inﬂammation, prevent plaque formation, and lower triglycerides. Preliminary research suggests that it might even aid in weight loss. Fish Oil: Fish oil’s ability to protect
the blood vessels comes from two omega-3 fats: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies show that they help reduce blood pressure and triglyceride levels, and modulate many of the mechanisms of atherosclerosis, including inﬂammation, clotting, and platelet aggregation. Niacin: In an analysis of seven trials involving more than 5,000 patients, researchers conﬁrmed that taking niacin can raise HDL levels by up to 35 percent. Other studies suggest that niacin prevents cells from clumping together and sticking to artery walls. Be aware that immediate-release supplements can cause ﬂushing. You can help prevent this by taking niacin at bedtime along with stinging nettle. It’s also wise to take niacin under a doctor’s supervision since it may aﬀect liver function in therapeutic doses. Quercetin: Population-based studies
have found that people with high
The Healthy Edge
1/3/13 3:59 PM
MATTERS OF THE HEART CONT. intakes of quercetin—found in green tea, apples, citrus fruits, and leafy green vegetables—tend to have lower rates of heart disease. One reason is that this antioxidant has the ability to prevent inﬂammation, dilate blood vessels, and reduce plaque buildup. In one study, quercetin reduced the size of atherosclerotic lesions by an impressive 52 percent. Resveratrol: Research shows that
resveratrol, which is found naturally in grape skin, has a direct eﬀect on the health of the cells lining blood vessels. It triggers the release of nitric oxide, which plays a key role in blood vessel relaxation, and it also helps lower LDL cholesterol and prevent platelets from clumping together inside blood vessels. Taken together, this strongly suggests that resveratrol can signiﬁcantly improve vascular function and help prevent atherosclerosis.
RISK MANAGEMENT So what causes plaque to form in the ﬁrst place? Advancing age and a family history of heart disease deﬁnitely play a role. But the biggest risk factors are things that are within our ability to control. They include: Blood pressure. The higher your blood pressure, the more your arteries swell and stretch. This injures the endothelium, causing plaque to accumulate at a faster rate. Cholesterol. High levels of “bad” LDL cholesterol contribute to the buildup of arterial plaque. But that’s not the whole story. Low levels of HDL also play a role, since this “good” cholesterol is thought to help eliminate LDL from the body. Diabetes. High blood sugar drives inﬂammation in the endothelium and slows blood ﬂow. Obesity. Not only does excess weight increase the odds of developing high cholesterol and blood pressure, it also triggers inﬂammation. Losing just 5–10 pounds can beneﬁt artery health. Smoking. Cigarette smoke constricts blood vessels and slows circulation. The carbon monoxide from smoke also creates free radicals that damage the endothelium and promote plaque buildup. In addition, nicotine causes the growth of new blood vessels inside existing blood vessels that provide nutrients to plaque.
AKIN’S AND CHAMBERLIN’S TRUE RESVERATROL is a
plant-based supplement that provides potent antioxidant protection, supplying 150 mg transresveratrol per capsule.
KYOLIC AGED GARLIC EXTRACT CIRCULATION FORMULA 106 is
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1/3/13 3:59 PM
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11/26/12 11:29 AM
Probiotics—The Good Guys in the Bacteria World
BY MARY ANN O’DELL, MS, RD
An article I read mentioned hawthorn for a healthy heart. Can you tell me more about this herb?
DID YOU KNOW that bacteria can be good for you? Consuming beneficial, or “friendly,” bacteria such as Lactobacillus acidophilus actually helps keep the body healthy. There are more than 400 species of bacteria that live in the average human gastrointestinal tract, and these beneficial probiotic organisms are essential to promoting digestive health.
The hawthorn tree produces berries and flowers that have been used for centuries as both food and medicine. Hawthorn was traditionally used by Native Americans for rheumatism, stomachache, and to strengthen the heart. Hawthorn’s use for the heart continues today.
BENEFITS OF PROBIOTICS Probiotics help the body in numerous ways, including: • • • • •
Help digestion, specifically of complex carbohydrates and proteins Aid in production of lactase, an enzyme necessary for the digestion of milk Enhance bioavailability of nutrients Help suppress overgrowth of yeast, such as candida, in the intestinal tract Encourage an acidic intestinal environment which strongly inhibits undesirable or harmful bacteria and yeasts • Promote immunity • Contribute to the growth, viability, and balance of the beneficial organisms that reside in the intestinal tract • Protect and promote the overall health of the intestinal tract • Promote regularity. L. acidophilus, which resides in the small intestine, is probably the most well-known of the probiotic strains, but there are so many more. Yogurt, kefir, and other cultured and fermented foods are good source of beneficial probiotics. When buying yogurt, be sure the container says “contains live cultures.” Supplements containing concentrated amounts of beneficial probiotic organisms are also available.
Dophilus-8™ Healthy intestinal flora & immune system support.* Supplies 8 beneficial probiotic strains plus FOS. Shelf stable until opened.
Raw Probiotics Kids Powder Supports digestive & immune health.* Whole food probiotic powder for kids. Raw, organic, vegetarian formula. Gluten & dairy free.
Hawthorn is well known for its cardiovascular benefits, probably due to its high amount of flavonoid antioxidants. These plant compounds act on arteries to dilate them, allowing more blood through the vessels, as well as acting on the heart muscle itself, helping to strengthen the heart muscle and over time, helping to reduce blood pressure. A research review done in 2008 by Cochrane Researchers found that hawthorn extract increases the heart’s strength and exercise tolerance, diminishes its oxygen needs, and reduces cardiac patients’ shortness of breath. It’s one herb that is good for anyone to take to support overall heart health.
Standardized Hawthorn Extract 100 mg May support cardiovascular health.* High quality hawthorn extract, standardized to 1.8% vitexin. Enhanced with garlic & cayenne for their synergistic benefits.*
1/3/13 3:54 PM
Heart Health: Blood Pressure Control HYPERTENSION, OR HIGH blood pressure, is a condition prevalent in the United States, affecting one in three Americans. Blood pressure is the pressure applied by blood against the walls of blood vessels. A blood pressure of less than 120/80 is considered ideal. If the pressure is high, the heart has to work harder to get blood pumped throughout the body. The symptoms of high blood pressure often go unnoticed, but the results can be devastating—stroke, heart attack, or even death. Most researchers agree that excessive weight, smoking, stress, and a sedentary lifestyle play major roles in elevated blood pressure. Health and nutrition experts agree that blood pressure can be controlled through exercise, proper nutrition, and appropriate dietary supplements. A good exercise program and a low sodium diet that includes fiber and potassium-rich foods have been shown to help lower blood pressure. In addition, safe and natural supplements are available to help further control or prevent high blood pressure. Minerals, including calcium, magnesium, and potassium, are essential for healthy blood pressure function. These minerals are vital to electrolyte balance for a regular heartbeat.
Blood Pressure Factors Provides nutrients that support healthy blood pressure.* Nourishes the cardiovascular system & nervous system.* Includes calcium, magnesium, garlic, hawthorn, & other support nutrients.
BY MARY ANN O’DELL, MS, RD
Vitamin C and bioflavonoids increase blood flow and strengthen vessel walls. Research suggests that vitamin C may
lower systolic blood pressure by up to 17 points and diastolic blood pressure by 10 points, without significant side effects.
contribute to both prevention and reduction of high blood pressure. People with higher blood levels of vitamin C often have lower blood pressure.
Reduce stress, get moving, eat a heart healthy diet, and utilize specific supplements. These simple lifestyle changes can truly make a difference. Don’t wait until it’s too late—bring your blood pressure under control now.
A research review looking at CoQ10 concluded that CoQ10 has the potential to
L-Carnitine with Co-Q10 0
Antioxidant protection.* Protects the body’s cells and molecules from damage by free radicals.* Vitamin C complex enhanced with threonic acid & alpha lipoic acid.
Supports energy production from fats.* Promotes cardiovascular health.* Natural orange flavor liquid.
The Healthy Edge
1/3/13 3:55 PM
By Sherrie Strausfogel
healthy hair growth Why hair gets thin and how vitamins, massage, and products can help
re you noticing more hairs in your brush? According to the American Academy of Dermatology, 30 million women and 50 million men in this country have hereditary hair loss. One of the most common causes of thinning hair has to do with your genetic predisposition to turn testosterone hormones into dihydrotestosterone (DHT), which clogs hair follicles. The hair growth cycle also shortens with age, so already blocked follicles don’t have the chance to sprout fully developed strands like they once did. Stress, poor diet (e.g., a diet low in healthy protein and good fats), rapid weight loss, pregnancy, illness, and pollution can also cause your body to starve hair follicles of essential nutrients needed to grow thick hair. Birth control pills, acne prescriptions, steroids, beta blockers, and antidepressants all can disrupt hair’s growth cycle. Thyroid problems, iron deﬁciency, and menopause can also cause hair to thin. The average person has between 100,000 and 150,000 hairs on his or her head. Hair grows approximately a half-inch per month until it reaches 10–12 inches. It’s natural to lose 50–100 hairs each day. A healthy scalp that allows your hair to absorb nutrients is the key to keeping your hair. A good scalp massage, which you can do at home, increases the nerve, blood, and nutrient circulation to the hair follicles.
Repair your hair with Zion Health Adama Minerals HairMask. This deep conditioning formula includes biotin, nutrient rich minerals, and hydrating botanical oils that work together to repair and add shine.
Encourage healthy hair growth with Peter Lamas Chinese Herbs Stimulating Shampoo. This therapeutic formula is empowered with rare Chinese herbs used for centuries to stimulate and energize weak hair and scalp.
Nourish hair from the inside out with Paragon Plus Nutra-Plex Hair, Skin, & Nails formula, with biotin, essential fatty acids, B vitamins, vitamins C and E, and beta carotene.
Feed Your Hair: For stronger hair, be sure to take these important nutrients: Biotin (great for thinning hair) Silica Omega-3 fatty acids Vitamin A Vitamin C Vitamin E Zinc
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Sometimes pain is inevitable, but suffering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy inflammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin
and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy inflammation response, joint and muscle health, cardiovascular benefit, colon and liver function, as well as other nutritional benefits. *
Take the first step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 ar you. n and a store ne io at rm fo in e or for m Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.
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11/26/12 11:30 AM
how to go gluten free Try these bottom-line tips for removing gluten from your diet
eggy Fitzgerald had heard about the growing number of people switching to gluten-free diets, but she didn’t think she would beneﬁt from eating that way. That all changed when the dry, scaly eczema she’d had for several years started to get worse. A naturopathic doctor recommended that she have a blood test for celiac disease, an autoimmune reaction to gluten. Although her results came back negative, her doctor explained
that she could still have non-celiac gluten sensitivity and suggested she try avoiding gluten to see if her symptoms improved. To Peggy’s amazement, her eczema almost entirely cleared up after a just few months of eating gluten-free. Finally, she understood why so many people consider the gluten-free diet their best medicine. If you’re interested in making the break from gluten, we’ve put together a few basics to help get you started.
Hot Gluten-Free Muesli* SERVES 2
Here’s a quick, nutritious, gluten-free alternative to hot muesli cereal. Serve with organic turkey sausage to make a nutrient-packed brunch that’s perfect for cool autumn mornings. 6 ¾
Tbs. Perky’s Crunchy Flax Cereal cup unsweetened coconut milk, divided 4 Tbs. chopped pecans 2 Tbs. raw pumpkin seeds ½ medium organic apple, chopped ¼-½ tsp. ground cinnamon 2 tsp. organic raisins (optional) 2 tsp. unsweetened dried shredded coconut 1. Pour cereal into small saucepan. Add ½ cup coconut milk, pecans, and pumpkin seeds. Stir until ingredients are mixed and cereal is no longer dry. Heat over medium-low heat, stirring occasionally, 5–6 minutes, until cereal has softened and mixture is hot and has stiff muesli texture.
*Adapted from Melissa’s Quick High-Fiber Muesli recipe in Gluten Free Throughout the Year by Melissa Diane Smith. Recipe reprinted from the Going Against the Grain Group, 2012.
PER SERVING: 413 cal; 8g pro; 35g total fat (19g sat fat); 23g carb; 0mg chol; 43mg sod; 6g fiber; 6g sugar
PHOTOS: PORNCHAI MITTONGTARE
2. Remove from heat, and stir in remaining coconut milk, apple, cinnamon, and raisins, if using. Spoon into two bowls, top with shredded coconut, and serve.
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By Melissa Diane Smith
Avoid wheat, rye, triticale, barley, and oats. This means cutting out anything made with reﬁned ﬂour, whole-wheat ﬂour, spelt, kamut, barley, and/or oat ﬂour. It also means avoiding derivatives of gluten-containing grains (such as barley malt) and countless foods—including soy sauce, meat substitutes, beer, and many sauces, broths, and seasonings —that contain those ingredients. In fact, gluten is hidden in so many foods that Danna Korn’s Living Gluten-Free for Dummies advises, “When in doubt, leave it out.” Emphasize naturally gluten-free whole foods. Base your diet on fresh vegetables and fruits, and unprocessed meats. Stocking up on these foods and learning simple ways to create meals with them are the best ways to avoid gluten and support optimum health.
Stuﬀed Grape Leaves Casserole Be careful with gluten-free grains, seeds, and ﬂours. A study published in the June 2010 edition of the Journal of the American Dietetic Association found that 9 out of 22 inherently gluten-free products—such as corn and millet—contained signiﬁcant levels of gluten. Also, 32 percent of naturally glutenfree grains and ﬂours contained gluten. To protect yourself, look for products that are processed in a dedicated gluten-free facility and batch-tested for gluten. Don’t eat “gluten-free” packaged goods with abandon. Virtually all foods labeled “gluten-free” aren’t completely “free” of gluten: Most adhere to the FDA’s proposed guideline of less than 20 ppm gluten. But even that small amount can cause reactions in some people. To err on the side of caution, limit your intake of gluten-free packaged foods, and look for products certiﬁed by organizations such as the Celiac Sprue Association, the National Foundation for Celiac Awareness and Quality Assurance International, and/or the Gluten Intolerance Group (GIG). Use convenient, nutritious gluten-free substitutes. Replace reﬁned ﬂour-based pasta with brown rice pasta or lower-carbohydrate, naturally gluten-free alternatives such as spaghetti squash or kelp noodles.
If you like stuffed grape leaves, you’ll love this casserole, which has all the flavors of the bite-size appetizers without all the rolling. You don’t have to parboil jarred grape leaves, but a quick dip in boiling water tenderizes them and removes some of their saltiness. 30 jarred or fresh grape leaves 2 Tbs. olive oil, plus more for brushing top of casserole and casserole dish 1 large onion, finely diced (2 cups) 1 cup brown rice 2 cups low-sodium tomato juice or vegetable juice
1 cup chopped unsalted, hulled pistachios 1 cup chopped fresh parsley 1 cup chopped fresh mint 1 cup raisins or dried currants ¼ cup lemon juice 1 lemon, sliced, for garnish Pomegranate molasses, for drizzling, optional
1. Dip grape leaves in large pot of boiling water 2 minutes. Drain, and set aside. 2. Heat oil in large saucepan over medium heat. Add onion, and sauté 7–10 minutes, or until beginning to brown. Add rice and 2½ cups water, and bring to a boil. Cover, reduce heat to medium-low, and cook 30–40 minutes, or until liquid is absorbed. Remove from heat, and stir in tomato juice, pistachios, parsley, mint, raisins, and lemon juice. Season with salt and pepper, if desired. (Mixture will be very wet.) 3. Preheat oven to 350°F. Brush 2-qt. baking dish with olive oil. Pat grape leaves dry. Line bottom and sides of baking dish with grape leaves, allowing leaves to hang over sides. Spread half of rice mixture over grape leaves. Top rice with more grape leaves, then top with remaining rice mixture. Cover casserole with remaining grape leaves, and seal by folding over grape leaves around edges. Brush top with olive oil. Bake 30–40 minutes, or until grape leaves on top darken and casserole looks firm and dry. 4. Dip knife in cold water. Cut straight down with tip of knife to make 8 servings, then remove servings with spatula. Garnish with lemon slices, and drizzle with pomegranate molasses (if using). PER SERVING: 341 cal; 8g pro; 15g total fat (2g sat fat); 48g carb; 0mg chol; 408mg sod; 6g fiber; 17g sugar
The Healthy Edge
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1/3/13 9:51 AM
through the grapevine The ins and outs of organic wines
rganic” wine. A simple and desirable notion, yes? You grow some organic grapes, you turn them into wine, and voilà! Or so I thought. It turns out that environmentally responsible winemaking is considerably more complicated— and consequently more controversial—than you might think. For instance, there’s “certiﬁed organic,” which means one thing in the U.S. and other things in other countries—and wine being the global aﬀair that it is, there’s your ﬁrst complication. And there’s small-o “organic,” which is organic in practice but not oﬃcially certiﬁed. Then there’s “natural” and “biodynamic” and “sustainable,” each with its own rules, methods, and proponents. What’s a conscientious oenophile to do?
Range of Options In the U.S., it comes down to a choice between “USDA Organic” and “made with organic grapes.” The big diﬀerence? The oﬃcial designation requires that there be no added sulﬁtes in the winemaking process; and yet according to many viticultural experts, wine without sulﬁtes is merely fermented grape juice that will spoil quickly. Plus, the USDA certiﬁcation process is lengthy, diﬃcult, and expensive, which places small producers at a distinct disadvantage—and they’re the ones most likely to espouse environmentally sound practices. More diﬃcult to locate and encourage— especially since there aren’t any oﬃcial government designations—are the more emphatically environmental practices. “Natural” winemaking generally involves organic grapes that are processed with local wild yeasts and minimal sulﬁtes. “Biodynamic” winemaking is a subset of “natural” with its own particular set of rules. “Sustainable” refers to the entire process of cultivation, which begins with composting and companion planting for insect control, and sometimes includes providing reserve areas for wildlife and minimizing emissions with the use of horse-drawn ploughs. To locate such wines, you need to research a variety of wineries and their practices—or just ﬁnd yourself a knowledgeable and friendly wine store clerk and follow his or her recommendations. With a little legwork and a lot of sampling, you should be able to locate some tasty vintages that will satisfy both your conscience and your palate.
1/4/13 10:59 AM
By Neil Zevnik
PHOTOGRAPHY THIS PAGE BY PORNCHAI MITTONGTARE
The “French Paradox” Of course, your palate is only one reason to drink wine. Another is its health beneﬁts. For centuries, wine has been used for both medication and pleasure. But the modern world has had little use for it beyond its gustatory and intoxicating eﬀects. That is, until a series of studies performed in the 1980s and ’90s popularized the “French Paradox”—the fact that the French, in spite of their high-fat and high-dairy diet, have much lower rates of heart disease than Americans and British who consume similar diets. The diﬀerence? Those little glasses of red wine that the French enjoy with almost every meal. The main factor in the science is thought to be the polyphenol resveratrol, which is found in the skin of the grapes. Thus red wine, which stays in contact with the skins longer during the fermentation process, has a higher concentration of this useful compound than white. Research has shown that resveratrol can reduce the risk of heart disease thanks to its blood-thinning capabilities. And it’s also capable of lowering levels of “bad” cholesterol. There’s even evidence that it can help prevent the DNA mutations that may lead to cancer. All things in moderation, of course; excessive amounts of any alcohol, including wine, are undesirable. But a glass or two of red wine with dinner—why yes, please!
Easy Peasy Coq au Vin
2 Tbs. olive oil 5 lbs. pastured organic fryer chicken, cut into pieces 2 ½ cups organic red wine 2 ½ cups organic chicken broth ½ tsp. garlic powder 1 tsp. thyme 1 large bay leaf 4 strips turkey bacon, cooked and crumbled into large pieces 1 8-oz. bag frozen, peeled, organic pearl onions 8 oz. white button mushrooms, quartered 1 cup frozen organic peas, heated
Classic Mulled Wine
1. Heat olive oil over medium-high heat in large, deep skillet. Add chicken, and sauté until golden, about 4 minutes per side. 2. Remove chicken from pan; add wine, broth, garlic powder, thyme, and bay leaf, and bring to a boil. Return chicken to pan. Add bacon, onions, and mushrooms. 3. Reduce heat to medium-low, cover, and simmer, turning chicken and stirring occasionally until chicken is tender, about 1½ hours. PER SERVING: 1003 cal; 78g prot; 67g total fat (18g sat fat); 14g carb; 294mg chol; 960mg sod; 3g fiber; 8g sugars
1 bottle robust red wine, such as Zinfandel 1 cup fresh-squeezed orange juice 2 Tbs. organic honey 1 cinnamon stick 3 cloves 2 star anise 4 black peppercorns Sprinkle nutmeg 4 2-inch strips orange zest 1 7- by 7-inch double-thickness square cheesecloth
1. Combine wine, orange juice, and honey in large pot. Place spices and orange zest in center of cheesecloth, bring up corners to form pouch, and tie closed with butcher’s twine; add to pot. Slowly bring to a boil, reduce heat, and barely simmer, about 20 minutes. Serve hot. PER SERVING: 144 cal; 1g prot; <1g total fat (<1g sat fat); 14g carb; 0mg chol; 5mg sod; <1g fiber; 10g sugars
The Healthy Edge
1/3/13 2:02 PM
no bones about it Meet a natural products consumer just like you who uses supplements to keep her bones strong and healthy
W Roz J., Age: 69 HEALTH ISSUE: Osteoporosis
hen Roz was diagnosed with osteoporosis several years ago, her doctor handed her a prescription for Boniva, a drug used to prevent and treat the bone disease. Roz researched the medication online and discovered its use was linked to cases of shattered jaws. She opted to try a natural route ﬁrst instead of the prescription. A friend recommended Bone-Up from Jarrow Formulas. “I take two tablets twice a day,” says Roz. With the help of Bone-Up and other natural supplements, Roz has been able to manage her osteoporosis and prevent further bone damage. Her doctor agreed: She no longer needs a drug like Boniva. Favorite Foods: Roz also credits her healthy diet with helping to strengthen her bones and keeping her feeling healthy and energized. Her typical day includes:
Breakfast: Oat bran pancakes made with canned pumpkin, turkey bacon, fresh fruit, and a cup of tea sweetened with stevia
Lunch: A bowl of grilled vegetables with mozzarella cheese melted over the top
Dinner: 4 oz of protein (such as tri-tip, turkey, or chicken), roasted root vegetables (her favorite), and some type of vegetablebased soup
OTHER FAVORITE SUPPLEMENTS: Buried Treasure VM-100 Complete: “This is a tasty liquid multivitamin that keeps my immune system strong and my energy level up,” says Roz. Magnesium citrate (store brand) Vitamin D3 (store brand) Probiotic formula (store brand)
Snack: Roasted seaweed “sheets”
editors’ take We love that Roz chose a well-rounded bone health formula like Bone-Up. This product contains key nutrients for building bone, namely vitamins K1 and K2, boron, zinc, manganese, potassium, magnesium, copper, vitamin D3, vitamin C, and elemental calcium from microcrystalline hydroxyapatite, a highly absorbable form of the mineral. The one thing we might suggest Roz add to her routine? Strontium, which helps increase bone growth and decrease the breakdown of bone.
1/2/13 3:00 PM
On sale exclusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market
Echinacea Goldenseal WholePlex™ ™ Immediate immune system support.* Potent formula with Echinacea angustifolia & purpurea, goldenseal, Oregon grape root, & more. Concentrated alcohol free liquid extract.
Sustained Release Vitamin B12 1000 mcg May help support normal energy metabolism, nerve, & mental function.* Supplies 1,000 mcg B12 per tablet.
Candida High Potency 9 Homeopathic remedy for symptoms of candidiasis.* For broad-spectrum candida balance.* Multi-strain candida formula with flower essences.
L-Arginine 500 mg Important amino acid.* May provide support for heart health.* Vegetarian formula.
Alive! Multivitamin Adult Gummies Gelatin-free adult gummy multivitamin. Made with 26 fruits & vegetables. No artificial flavors or preservatives. Gluten free.
Bio-Active Silver Hydrosol Bolsters the immune system.* Safe low 10 ppm concentration. Can outperform higher 500 ppm concentrations.
Designed to provide a gradual release over a prolonged period of time.
Selenium 200 mcg
Homeopathic formulation with South African Pelargonium sidoides (umckaloabo).
Neutralizes free radical chemicals that can cause cell damage.*
Used traditionally for the treatment of respiratory diseases.*
Contains 200 mcg selenium organically bound to natural yeast.
Alcohol-free formula with natural cherry flavor.
Pyruvate For a healthy metabolism.* Supplies 2,024 mg pyruvic acid per serving. Vegetarian formula.
1/3/13 10:01 AM
Lipoic Acid MPâ„˘ 300 3 mgg Where to find all of the great products seen in this magazine:
Provides antioxidant support.* We Accept these Major Credit Cards:
*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.
Increases antioxidant protection by recycling other antioxidants.* Shown to support healthy blood sugar levels already in a normal range.*
1/3/13 10:06 AM