Akins Healthy Edge Jan 2013

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January 2013

31-DAY DETOX GET OFF TO A HEALTHY START IN 2013

SUPPLEMENT ESSENTIALS our ultimate guide to the nutrients you need

green energy

kale, collards, & more! p. 34

BEAT the BLAHS the best natural mood boosters

NEW YEAR NEW MENU daringly dierent gluten-free foods

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11/26/12 11:03 AM

VERIAID Natural Hand & Body Lotions A whole body personal care line based on Ayurveda and the constitutions – Vata, Pitta and Kapha.

For skin that’s born dry, try Utterly Quenched Lotion for Vata body types. Go Softly Lotion is a perfect soothing formula for combination and sensitive skin and is formulated for Pitta body types. Sheer Delivery Lotion is the light hydrating solution for oily skin and Kapha body types.

Soap Box Bar Soaps When you buy a Soap Box bar soap, a bar is donated to a child in need. In developing countries, more than 3000 lives could be saved each day with something as simple as a bar of soap and clean water.** Help a child today with the purchase of any scent of Soap Box all natural soaps, handmade in America.

Available in a variety of natural scents. **UNICEF and World Health Organization 2012 Report

Sun & Earth Light Citrus Laundry Detergent Natural deep cleaning laundry liquid with citrus power. Offers a great cold water cleaning alternative for delicates and fine fabrics Hypoallergenic, biodegradable, non-toxic and free of allergens.

Nektar Nektar Honey Crystals 100% all natural granulated honey. No sticky mess! Great for beverages, oatmeal, marinades and baking. Easy to store, easy to pour, easy to measure. 1 packet equals the sweetness of 1 teaspoon honey. Gluten free.

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Maui & Sons 100% Pure Coconut Water Isotonic sports drink. A light and refreshing alternative to sugar-filled sports drinks. Full of nutrients and electrolytes to hydrate and recharge your body. Unsweetened, no preservatives, gluten free.

Moo Chocolate Milk Chocolate Bars For Kids Premium milk chocolate bars for kids (and adults too!) in fun tasty flavors.

Made with organic chocolate. No additives or preservatives. Available in 4 varieties: Milk Chocolate with Corn Flakes, Milk Chocolate with Graham Crackers, Milk Chocolate with Crispy Rice or Milk Chocolate with Granola.

11/21/12 9:29 AM

Astaxanthin

Mohdoh Mouldable Aromatherapy This mouldable dough is designed to help with common health problems through play therapy, color therapy and aromatherapy. As the dough is kneaded, essential oils are vaporized, inhaled and absorbed through the skin. The synergistic effects of touch and smell can be very effective in treating a number of stress related complaints. Choose from a variety of formulas including Think for improving focus, Unwind for relieving stress & anxiety, and Slim as an aid for weight loss.

Nutrasumma Carb Transfer Digestive and intestinal support formula that supports the healthy processing of carbs.* Made with a unique and effective blend of African mango, chromium & vanadium.

Sunfood Beauty Enzymes

Astaxanthin is a carotenoid found in salmon and krill – it is what makes them pink. As with all carotenoids, astaxanthin is a potent antioxidant, but its actions go way beyond just cellular protection. Here is some of the more recent research on astaxanthin: Dementia: A study found that supplementing with astaxanthin improved red blood cell antioxidant status and decreased phospholipid hydroperoxide levels, which may help prevent dementia. It adds to the thought that astaxanthin plays a role in healthy brain function.

Cholesterol: Another study found that supplementation with astaxanthin increased HDL cholesterol and decreased triglycerides in patients with mildly high cholesterol.

These results suggest that astaxanthin may be useful for people with mildly high triglycerides or for people who need to increase their HDL levels.

Immune Health: One study found that daily supplements of astaxanthin may reduce oxidative stress, protect DNA from damage and boost the immune response in healthy young women.

Vision: Astaxanthin may protect against oxidative damage caused by UV rays from the sun, and may also increase choroidal circulation. The choroid is a layer of blood vessels that provides nutrients to the outer portion of the retina. Healthy choroidal circulation has been linked to decreased incidence of macular degeneration.

A potent blend of enzymes that help you attain optimal health and wellness while rejuvenating aged skin and internal organs.* Helps detoxify & eliminate toxins. Plant-based formula.

Juve International Juve Macqui Juice A delicious blend bursting with antioxidants that help improve overall health.* With pure maqui berry superfruit combined with acai, blueberry, pomegranate & raspberry. 100% natural.

Astaxanthin Pure™ Supports eye health.* Antioxidant carotenoid.* Supplies 4 mg natural astaxanthin from algae.

Premium Antioxidant Blend 25.36 fl. oz. (750 mL)

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11/21/12 9:31 AM

January 2013

FEATURES

18 31-Day Detox Star Your New Year Off Right With Our January Plan Purge your system of toxins, cleanse your body, and lose weight safely and effectively with our monthlong detox regimen that features a new idea for every day.

24 The Ultimate Health Guide For Men and Women Regardless of age, gender, or specific health issues, there are a few key supplements that almost everyone should take. Here’s the rundown, plus a look at some extra essentials for women, supernutritious green food powders, and more.

DEPARTMENTS NEWS FLASH

6

LIVING PAIN FREE

The Latest Research: Organic food for migraines, vitamins and cancer, and more.

SUPPLEMENT ADVISOR

10

Vitamin A: This often overlooked nutrient can help improve vision and enhance resistance to infection.

HEALING EDGE

12

EXPERT’S CORNER

14

New Year, New You: Weight-loss tips from the Today show’s Joy Bauer.

2

WINNING AT LOSING

17

Reaching Your Weight Goals for 2013: Our commonsense approach to keeping those New Year’s resolutions.

BACK TO BASICS

Lift Your Mood: Natural antidepressants L-tryptophan and 5-HTP.

16

Without Dangerous Drugs: Natural COX-2 inhibitors provide relief without side effects.

28

Mighty Minerals: From calcium to zinc, the key minerals for optimum health.

BACK TO BASICS II

29

Vital Vitamins: The foundation of every healthful supplement regimen.

NATURAL BEAUTY

30

Radiant Oils: Derived from plant sources from around the globe, these all-over beauty treatments can help repair, nourish, and protect your hair, skin, and nails.

GO GLUTEN FREE

32

New Foods for the New Year: Tired of the same-old, same-old? Why not give these deliciously daring—and naturally gluten-free—foods a try?

NATURAL GOURMET

34

Gratifying Greens: Dark, leafy greens such as kale, collards, and mustard greens are packed with nutrients and full of flavor.

January 2013

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11/26/12 11:20 AM

RAWTM Whole Food Multivitamin & Mineral Formulas Vitamin Code is the premium choice for RAW, whole food multivitamins and minerals.

Vitamin Code provides your body with essential nutrients, plus probiotics, enzymes, trace minerals and nutritional co-factors typically present in the healthy RAW, organic foods you eat.

EVERYTHING YOU WANT: ✔ RAW—all ingredients kept below 115° F ✔ RAW whole food vitamins and minerals grown with probiotics ✔ 22 RAW organic fruits & vegetables ✔ Contains live probiotics & enzymes ✔ Targeted formulas for men & women of all ages

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NOTHING YOU DON’T: ✘ No gluten or dairy ✘ No binders or fillers ✘ No tablets ✘ No artificial ingredients ✘ No GMOs ✘ No soy-based ingredients

10/17/12 11:02 AM

LET TER FROM THE EDITOR

happy new year After a year of furious campaigning, contentious debates, long lines at the polls, and innumerable political ads, 2012 is finally behind us. And as we head into the new year, there’s one thing that all of us—Republican, Democrat, Green, Libertarian—can agree on. The Mayans were wrong.

Despite the dire predictions of some, 2013 came in right on schedule, so that means it’s time to start thinking about our health objectives for the next 12 months, and this issue of The Healthy Edge has everything you need to get started.

To kick it all off, we’ve got a simple, safe 31-day detox plan (p. 18) to help clean out the toxins that tend to build up with holiday overindulgence. Then there’s our “Ultimate Health Guide” (p. 24), a look at the key supplements that everyone should take, plus a few extras to consider depending on your unique needs. We also spoke with Today show nutrition expert Joy Bauer and asked her advice on fighting the battle of the bulge—just in time for those New Year’s resolutions (p. 14)—and our resident gluten-free guru Melissa Diane Smith offers her take on some deliciously daring gluten-free foods that can add a unique flare to any diet (p. 32).

Hopefully, you’ll find something here to help get your 2013 off to a great start.

All of us at The Healthy Edge wish you and yours a very Happy New Year!

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

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

Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 800.443.4974, ext. 703; Fax: 317.536.3708

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Jim Finnegan 800.443.4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

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

THE HEALTHY EDGE. Vol. 2, No. 12. 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.

January 2013

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11/21/12 9:35 AM

Bone Strength ® Provides key nutrients—including Whole-Food Vitamin D3—that help the body effectively utilize calcium, promote bone creation, and foster optimal bone health.* fermented whole food, gently redirects “lost” calcium back into the bone bank.

The TargetCal complex is completed by Vitamin D3—which is important for calcium absorption and has been found to aid in bone support and function.* New Chapter creates whole-food complexed Vitamin D3 by culturing the nutrient with probiotics and organic whole foods.

Calcium Source: Plant Versus Rock Many people think that all calcium supplements are created equal.

The truth is that the most common form of calcium supplement today is derived from limestone or rock. We don’t eat rocks as

part of our balanced diet, so why would we choose to supplement our bone health nutritional needs with limestone?

Our bodies understand and seek whole-food sources of nutrition. That’s why New Chapter formulated Bone Strength Take Care with a whole-food plant source of calcium, magnesium, and other important trace minerals.

The calcium complex in Bone Strength Take Care is derived from a specific plant form called Lithothamnion Calcareum, sustainably harvested from pristine shores along the Icelandic coastline. Much as organic vegetables, this sea plant is allowed to mature naturally and then is sustainably harvested to deliver its optimal nutritional value.

Calcium must be completely dissolved in order to be absorbed.

Beyond Bone Health: Joint Health and More In addition to the primary benefit of promoting bone health, the ingredients in Bone Strength Take Care also provide other health benefits—including joint, cardiovascular, and eye health.* The plant source of calcium found in Bone Strength Take Care has been shown to significantly promote joint health in a placebocontrolled human clinical trial.* Whole-Food Vitamins D3 and K1, along with Natural Vitamin K2 and Calcium have been shown to promote numerous components of cardiovascular health.* Whole-food Vitamin D3 provides many other benefits including eye, immune, digestive, and respiratory health.*

The plant-based calcium found in Bone Strength Take Care grows in a honeycomb structure and is extremely porous, which dramatically increases the calcium’s surface area.

Stomach acid can then come into greater contact with the calcium, making it easy to dissolve. Calcium carbonate sourced from limestone has a much smaller, rocky surface area and is more difficult to dissolve.

TargetCal: Bones, Not Arteries In addition to whole-food calcium, magnesium, and trace minerals, Bone Strength Take Care is formulated with TargetCal™—a proprietary blend of whole-food vitamins designed to optimize calcium absorption and utilization, and avoid the “calcium paradox.”

TargetCal provides a highly bioavailable, bioactive, and long-lasting form of natural Vitamin K2 (MK–7). Vitamin K2 is the most active form of Vitamin K in bones and arteries.

TM

This key nutrient helps put calcium into our bones where we need it, and helps keep calcium out of our arteries, where we don’t. Vitamin K2 (MK–7), sourced from

Lithothamnion Calcareum © 2011 New Chapter, Inc. * These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

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Learn more at newchapter.com

1/17/12 2:09 PM

B Y VERA TWEED

NEWSflash

ORGANIC FOOD CURED MIGRAINES AND MORE After the birth of her second daughter, Carrie Vitt began having constant, debilitating migraines—and taking several medications that brought no relief. With little time to lie quietly in a dark room, she says, “I was constantly on the couch.”

And then, she read an article about the benefits of organic food, and decided a change of diet might be in order. Her first step was switching to organic lettuce,

because that was the most plentiful vegetable in her diet at the time. Within a week, the migraines began to subside— and she was convinced.

Gradually, Carrie switched to all-organic vegetables, and then—during the next year-and-a-half— she converted her entire family’s diet to unprocessed, organic food. She then went on to develop many delicious recipes of her own and share them on her blog and in her book, Deliciously Organic: Simple, Dishes, Vibrant Flavors Everyone Will Love.

Carrie’s migraines are long gone and her eentire family has experienced dramatic hhealth benefits. Between them, they’ve aalso eliminated severe asthma, eczema, aand irritable bowel syndrome.

The Flavor Challenge Carrie comes from a long line of extraordinary cooks. Her great-grandmother, grandmother, and mother (who has built an award-winning catering business) each played a role in her culinary education, which began when she was a child.

At first, it wasn’t easy to trade conventional ingredients for unprocessed, organic ones while delivering the vibrant flavors her family was used to. And now she has to drive farther to find the foods she wants. But the extra effort is a no-brainer.

Thanks to an unprocessed, organic diet, she says, “I have my life back.”

MINI MEDICINE CHEST ON-THE-GO When you’re out and about during the winter months—and especially if you’re a schoolteacher—it pays to stay vigilant against cold and flu bugs.

To boost your resistance, each morning, take at least 1,000 IU of vitamin D, as well as a multivitamin before you leave home.

Then while you’re out, try these:

Get Carrie’s Recipes and Tips Visit Carrie’s website, deliciouslyorganic.net, for the scoop on going organic, as well as a wide variety of recipes to satisfy every member of your family, including meals, snacks, and treats for kids and adults. (Homemade, naturally flavored coffee creamers are some popular ones.)

Recipe options include grain-free, dairy-free, and sugar-free versions of many delicious, traditional comfort foods.

MULTIVITAMINS

= LESS CANCER The largest study of its kind, published in the Journal of the American Medical Association, concluded that taking a daily multivitamin reduces risk

a 500-mg tablet of vitamin C a few * Chew times each day—it’s water-soluble, so its effects last only a few hours.

* Greek yogurt for probiotics—your immune * Eat system will thank you.

Put a few drops of echinacea and/or astragalus tincture in your water bottle.

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for cancer. The study tracked 14,641 male physicians, aged 50 or older, for an average of 11 years. It found that for cancers other than prostate cancer, daily multivitamins reduced risk by 12 percent.

January 2013

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11/21/12 9:38 AM

My Bikini Pla n

First Week

Breakfast, Lunch and Dinner Replace all 3 meals with 8 tablespoon Almased ® (5 s of 0g) in wat er with 1 te Y| 72$$#] 6 aspoon of +-43 .1 .+(5 oil $Z %.1 $ "' , 2 ,4"' 5$ $ +_ 1(-* &$3 !+$ !1 .3' 2 8.4 +(*$_ Se

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For more information about Almased®, call toll-free 1-877-ALMASED (1-877-256-2733) or visit www.almased.com. Look for Almased in health food stores. You can also pick up your free Figure Plan Guide there, or download it from our website.

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10/17/12 11:03 AM

NEWSflash

MSM Reduces Muscle Soreness AFTER

EXERCISE COLLAGEN SUPPLEMENT RESTORES

YOUTHFUL SKIN If you’re a gym rat, taking MSM may help you recover more effectively between workouts. Researchers found that—among the 8 men participating in the study— taking 3 grams of MSM reduced muscle soreness and fatigue during the two days following a weight-training workout. The supplement also helped improve blood antioxidant levels. Results were published in the Journal of the International Society of Sports Nutrition.

Skip the Alcohol

IN RED WINE No need to get tipsy to benefit from red wine. Drinking 10 ounces of nonalcoholic red wine daily for 4 weeks reduced blood pressure enough to lower heart disease risk by 14 percent and stroke by 20 percent, according to a study of older men, published in Circulation Research. It turns out that alcohol in red wine weakens its ability to lower blood pressure.

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Taking 1 gram daily of a proprietary form of collagen (BioCell Collagen), for 12 weeks, improved moisture in skin by 76 percent and reduced lines and wrinkles by 13 percent, according to recent research. In a study of 26 women between the ages of 35 and 59, which was published in Clinical Interventions in Aging, the supplement increased blood circulation and levels of collagen in skin.

FISH OIL

BOOSTS MOOD

Depression is more common among older people living in nursing homes when compared to those living alone, with a spouse, or with other family members.

But fish oil can help. In a study published in Nutrition Journal, researchers tested the supplement on 46 women aged 66–95 who lived in nursing homes.

Compared to a placebo, 2.5 grams per day of fish oil significantly reduced depression during a 2-month trial.

January 2013

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11/21/12 9:39 AM

For a calmer day and a restful night

STRESS-RELAX

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10/16/12 2:38 PM

SUPPLEMENT ADVISOR | BY JACK CHALLEM

VITAMIN A CHECKLIST

vitamin A It enhances resistance to infection—and so much more

How to Get the Best Results √ USE VITAMIN A: While beta-carotene has many health benefits, research has found that many people do not efficiently convert it to vitamin A. In addition, intestinal bacteria are needed to convert betacarotene to vitamin A. Unbalanced intestinal bacteria and acid-blocking drugs likely interfere with this conversion. √ THINK ZINC: Some research indicates that a zinc deficiency could also interfere with vitamin A activity, and similarly, that a vitamin A deficiency can worsen irondeficiency anemia. √ TAKE PRECAUTIONS IF PREGNANT: A 1995 study found that pregnant women who took more than 5,000 IU of vitamin A daily were more likely to deliver babies with cranial-facial birth defects. Although the risk is small, pregnant women should not take more than this amount of vitamin A. √ CONSIDER TAKING 10,000 IU OF VITAMIN A DAILY. This is a typical dosage if you experience night blindness or susceptibility to infections (and are not pregnant).

ACCORDING TO U.S. DEPARTMENT of Agriculture data, 55 percent of Americans do not obtain adequate levels of vitamin A, which is a shame, because this unsung vitamin plays a key role in our health.

A-MAZING BENEFITS NIGHT BLINDNESS. One of the classic signs of vitamin A deficiency is night blindness, characterized by difficulty seeing in the dark or being blinded after exposure to a glaring light (e.g., oncoming headlights). Most serious eye diseases, including cataract, macular degeneration, and glaucoma, are associated with night blindness.

RETINITIS PIGMENTOSA. Doctors commonly recommend 15,000 IU of vitamin A daily for people with retinitis pigmentosa, an inherited disease that accelerates the breakdown of the retina. A study found that 12 mg of lutein daily further slows vision deterioration in people with this disease.

CANCER PROTECTION. Researchers have established the benefits of vitamin A in protection against epithelial cancers, including cancers of the breast and ovary. (Carcinomas are epithelial-related cancers.) In one recent animal study, vitamin A protected against radiation- and estrogen-induced breast cancers. Vitamin A promotes normal differentiation of cells, whereas cancer cells are undifferentiated.

INFECTION RESISTANCE. A 1928 article in the British Medical Journal described vitamin A as the “anti-infective” vitamin—so impressive was its effect on countering bacterial infections, including those of the lungs and urinary tract.

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PARAGON PLUS VITAMIN A 10,000 IU provide high-quality vitamin A from fish liver oil in convenient easy to swallow softgels.

GARDEN OF LIFE OLDE WORLD ICELANDIC COD LIVER OIL supports overall health with its naturally occurring omega-3 fish oils as well as vitamins A and D.

NORDIC NATURALS CHILDREN’S DHA STRAWBERRY 250 MG CHEWABLE SOFTGELS are made from 100% Arctic cod livers and contain naturally occurring vitamins A and D.

January 2013

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11/26/12 11:21 AM

The award-winning premium liquid multi with a foundation of plant-based nutrients Organic Aloe Vera 24 Organic Veggies & Fruits Vitamins & Minerals Multinutrients GMO-Free Gluten -Free No ArtiďŹ cial Preservatives Vegetarian Organic Flavors Organic Stevia For For more more product product information, information, visit visit www.naturalvitality.com. www.naturalvitality.com.

Support Organic Farming

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10/17/12 11:11 AM

HEALING EDGE | BY JACK CHALLEM

lift your MOOD

L-tryptophan and 5-HTP are natural antidepressants that also help promote sleep and mental clarity

THE BASICS: L-tryptophan is an amino acid, or protein building block. Both L-tryptophan—and its closely related form 5-HTP— are precursors to serotonin, an important neurotransmitter. Low intake of tryptophan reduces serotonin production and activity in the brain. Tryptophan supplements have shown benefits in depression, anxiety, insomnia, and other aspects of brain function.

HEALTH BENEFITS: Depression. Some human research on tryptophan has been done via short-term tryptophan-deficient diets, which show that a lack of tryptophan quickly leads to depression. Women may be more susceptible than men to low tryptophan levels, and people with a history of depression are particularly sensitive. Clinical studies have found that tryptophan supplements work as well as many antidepressant drugs.

Sleep. Serotonin serves as a precursor to melatonin, a neurohormone that regulates sleep. Tryptophan has been found to help in sleep disorders, and it has the advantage of not causing morning grogginess.

Cognition. Lack of tryptophan can interfere with learning, memory, recall, and mental flexibility. And maintaining an adequate intake of tryptophan may help preserve cognitive function.

DEFEATING DEPRESSION

GLEANINGS: Tryptophan is found in all animal protein sources. Many people believe that the tryptophan in turkey causes drowsiness, but this isn’t the case.

If you feel sleepy after a Thanksgiving meal, it’s likely because you ate too much food—most likely excessive carbohydrates.

HEADS UP: Serotonin syndrome—characterized by agitation, anxiety, confusion, and manic behavior—develops when a person takes too many serotonin-boosting drugs or supplements. If you’re taking an antidepressant drug, check with your physician before trying tryptophan or 5-HTP. WHAT SHOULD YOU TAKE: You should always take tryptophan or 5-HTP on an empty stomach—at least 15 minutes before or two hours after eating. For sleep disorders, try 1 gram (1,000 mg) of tryptophan or 100 mg of 5-HTP before bed. For depression, try either 500 mg of tryptophan or 50 mg of 5-HTP three times daily, and take the last dose just before bed.

BLUEBONNET L-TRYPTOPHAN This pure pharmaceutical-grade L-tryptophan is available in convenient capsule form.

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Paul suffered from depression and sleep problems, and both conditions reduced his ability to concentrate at work. He tried antidepressant drugs—only to find that they led to weight gain and caused erectile problems. So he turned to a nutritionally oriented physician.

The doctor suggested that Paul try several supplements, including 50 mg of 5-HTP three times daily, as well as 5,000 IU of vitamin D in the morning and 2,000 mg daily of a high-EPA fish oil supplement.

Paul started to feel a little better after several days of this supplement regimen, and his feelings of depression completely lifted after two months.

PARAGON PLUS 5-HTP One capsule provides 50 mg of 5-HTP from a natural source. Niacin and vitamin B6 are included for optimal absorption.

NATURAL FACTORS STRESS-RELAX TRANQUIL SLEEP 5-HTP, Suntheanine, and melatonin provide restful sleep and overall stress support.

January 2013

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11/21/12 9:42 AM

not all

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† Use as part of a reduced-calorie diet and exercise program. Check with your healthcare professional before starting a reduced-calorie diet and exercise program or taking any supplement.

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10/23/12 9:28 AM

new year NEW YOU Joy Bauer discusses how to budge the bulge in four easy steps ANYONE WHO HAS seen the Today show is familiar with Joy Bauer, the show’s resident nutrition and health expert, and founder of one of the largest nutrition centers in the country. Bauer is also an associate faculty member at Columbia University and the author of several New York Times best-selling books, including The 90/10 Weight Loss Plan and Joy Bauer’s Food Cures. Her recent book, Your Inner Skinny, focuses on following four steps to achieve weight-loss goals: release, relearn, reshape, and reveal. Just in time for New Year’s resolutions, Bauer discusses these steps, and shares other tips for losing those stubborn extra pounds.

Q: How is Your Inner Skinny different from other dietnutrition plans?

A: It’s an extremely practical diet plan.

The meals are tasty, and convenient. And the plan features regular, whole foods—no special packaged foods—so it’s easy to shop for and stick with for the long term. Also, it’s not a deprivation diet; you don’t have to give up your favorite foods.

Q: What are the four steps in the book and why and how do they work?

A: STEP 1: Release is a single intensive week of stripping away negative habits.

During this phase, you eat three meals and one snack per day, plus “unlimited foods” at any point during the day.

STEP 2: Relearn is two weeks during which you “reprogram” your appetite. During this phase, you continue with step 1, but you also 14

add one “healthy extra” from a list of options that includes dark chocolate, incl wine, popcorn, and win low-fat ice cream. low STEP ST 3: Reshape lasts until un you reach your goal go weight. Along the way, w you learn how to create physical, psychoc logical, and nutritional lo wellness.

Instead of w your healthy extra, y you now get to enjoy a 150-calorie “everyday extra.” “ev You are free to spend your 150 calories on any food or foods you desire. Dinners begin to include starches, such as wholegrain pasta, baked potatoes, and brown rice.

Restaurant options are expanded.

STEP 4: Reveal is about reveling in your diet success. This is the maintenance phase.

You continue to eat a diet based on whole foods (quality carbohydrates such as fruits, veggies, and whole grains; lean proteins; and healthy fats), but you are allowed a little more leeway with your everyday extras.

What motivates you to accomplish all you do?

I truly love what I do! There’s nothing more rewarding than helping people change their lives for the better.

Q&A

EXPERT’S CORNER | BY TRACY RUBERT

How do your start your day?

With a strong cup of Joe! Then, I prepare and pack lunches for my children. At least two days a week, I have the Today show, so I’m out the door at 6 a.m. On non-show mornings, I get the kids off to school, grab a quick breakfast, and hit the treadmill.

What’s your favorite way to unwind?

I cook and cook and cook! Whipping up fabulous, healthy creations is my therapy, and my husband and kids reap the benefits.

If you were stranded on a desert island, what one food and one supplement would you want to have with you?

Cashews for the food. And for the supplement, a multivitamin for sure.

What’s your favorite guilty pleasure?

Sugar cookies (hard and crunchy), vanilla soft-serve ice cream, and red wine!

Q: Can anyone follow this plan?

A: Yes! This is really a general, overall healthy eating plan that will work for anyone looking to lose weight—whether it’s 5 pounds or 200. It’s also safe for people who have been diagnosed with chronic diseases such as cardiovascular disease or type 2 diabetes. (There are minor tweaks for people with diabetes.)

Q: What is the best way to deal with cravings?

A: If you’re truly hungry, munch on low-cal foods, such as nonstarchy vegetables (bell peppers, cucumbers, carrots, celery, etc.), to fill you up. Or have a calorie-free beverage, such as naturally flavored seltzer or a mug of tea. The best thing you can do is distract yourself. Call a friend, go for a walk

around the block, paint your nails. Just remove yourself from the kitchen and find something else to consume your time so you’re not thinking about food. It’s best to keep yourself really busy when you’re trying to lose weight.

Q: What are some of the most important supplements you recommend for weight loss?

I encourage most people to take a basic multivitamin, just as an insurance policy to fill any gaps in your diet, especially while you’re limiting food intake. Look for one that contains about 100 percent daily value for vitamins and minerals listed on the label.

January 2013

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Living Pain Free

Q&A

BY SALLY KARLOVITZ, CN BACK PAIN, JOINT PAIN, muscle aches. Chronic pain is common in the US, affecting more than 100 million Americans. It is associated with conditions such as arthritis, fibromyalgia, and low back pain, and in many cases is related to an increase in the COX-2 enzyme that generates pro-inflammatory prostaglandins (hormone-like substances) in the central nervous system, causing inflammation.

Many people reach for over-the-counter or prescription pain medications, including non-steroidal anti-inflammatories and synthetic COX-2 inhibitors. But long-term use of these drugs can come with unwanted side effects, including disrupting the lining of the digestive tract, resulting in further health problems. The good news is that nature provides a host of substances that naturally and effectively inhibit the enzyme without the unwanted side effects.

One way to fight pain internally is by “spicing up your life.” Natural COX-2 inhibitors include herbs such as ginger, rosemary, and turmeric. Many of these herbs can be used in the diet, or they are available in a more concentrated pill form.

Nexrutine, a patent-pending extract from the bark of Phellodendron trees, is another natural COX-2 inhibitor that helps reduce inflammation and pain without the stomach irritation that can come from over-the-counter anti-inflammatory drugs.

Proteolytic enzymes offer another approach to inflammation. These specific enzymes, when taken on an empty stomach, go into the body and help break up inflammation, reducing pain and swelling.

Combined with a diet rich in omega-3 fats and fresh fruits and vegetables, plus a balanced exercise program, these natural ingredients can help put you on the path to pain-free living.

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SERRAPAIN Relieves minor pain & stiffness.*

Q: A:

Can you tell me more about resveratrol and where I can find it.

Resveratrol, found in grapes, wine, berries, and Japanese knotweed, is a potent antioxidant that protects cells and blood vessels from damage. Research suggests numerous benefits of resveratrol including: CANCER PREVENTION. Resveratrol acts as a potent antioxidant and promotes phase II detoxification in the liver, one of the body’s natural defenses against cancer.

DIABETES. A recent study found that consuming a daily supplement of resveratrol for three months may help with blood sugar control and improve blood pressure in type-2 diabetics.

ANTIAGING. A review of research on resveratrol showed it improves on several markers that are associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress, preventing signs of aging in the skin, and decreasing inflammation.

This is an impressive list! Red wine and grape juice are certainly good sources of resveratrol, but for those who want to consume resveratrol without the extra calories, concentrated supplements are available.

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January 2013

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Winning at Losing DID YOU RESOLVE to lose those few extra pounds? Here are some tips to get you started on the path to safe and healthy weight loss.

CHANGE YOUR DIET. For permanent weight loss, start with a change in diet.

Emphasize fresh fruits and vegetables, fiberrich whole grains, and lean protein sources.

Limit fat intake, but be sure to include essential fatty acid sources, such as olive oil, nuts, fish, and flaxseed. Be sure to eat breakfast each day, as research has shown that contributes to improved weight control. If you’re rushed in the morning, consider a good meal replacement shake for breakfast on the go.

MOVE IT! Exercise is absolutely essential for permanent weight loss.

And it just makes you feel good! Find something you enjoy, and get out and move.

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your weight loss efforts. Find the ingredients or combination that seems to fit your specific needs.

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GREEN TEA works to promote thermogenesis, enhancing metabolic function and promoting fat oxidation (fat burning). It contains a substance called EGCG which studies suggest may help with lean body mass. It also enhances energy in the body, and is a potent antioxidant.

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The Healthy Edge

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31

Day Detox Start the New Year right this month with 31 dayss of tips to detox, cleanse, and lose weight EXCERPTED FROM WHOLE BODY CLEANSING G

BY GAETANO MORELLO, ND

W

hy detox? From the moment we wake up in the morning till the moment we go to bed, our bodies are constantly exposed to toxic chemicals—from body soaps to moisturizers, shaving creams to shampoos, and even the toothpastes we use. The cereal on your breakfast table may be packed with pesticides, while the milk you pour over it is probably laced with hormones. In order to cleanse your body of accumulated toxins and give yourself lf a fresh f h new start, it’s important to minimize toxic exposure, optimize overall health, and improve your body’s energy production. By incorporating one detox tip every day for the next month, you can gradually and comfortably reduce your body’s toxic load, and maybe even create some healthful habits for the coming year and beyond.

READY, SET, DETOX! DAY 1:

Get rid of toxic household cleaners and find natural replacements. Dish soap, laundry detergents, herbicides, pesticides, and oven cleaners all contain chemicals that are circulating in your home and become incorporated into your body.

You can find a variety of environmentally friendly cleaning products that are void of toxic chemicals.

DAY 2:

Reduce the use of toxic beauty products. Start using soaps that are free of chemical additives, antiperspirants that are free of aluminum, and toothpastes and moisturizers with only natural ingredients. Look for them at your local health food store.

DAY 3:

Get a good air filter to reduce the amount of toxins that are recirculated throughout your home. Remember the air in your home is full of toxic chemicals, getting rid of them will reduce your overall exposure.

DAY 4:

Make sure the water you drink is purified. Add a filtration system to your shower head to make sure bathing water is clean and toxic free. Remember, your skin is an organ—and a highly absorbent one at that.

DAY 5:

Every day, drink two to three 8-ounce glasses of water, each with the juice of half a lemon. This is an excellent way to increase your hydration levels. Not only does the lemon provide flavor, it adds some extra vitamin C.

DAY 6:

Body healing can’t progress until the digestive tract is healed. Replenish good bacteria in the intestinal tract with live, active probiotics. When you look for a probiotic, make sure the product has a true delivery system that guarantees that a certain amount of live bugs get to the intestine. The most common bugs are Lactobacillus acidophilus and Bifidobacterium longum; take about 2 billion of these daily to ensure a healthy digestive tract.

DAY 7:

Supporting digestive processes with pancreatic enzymes is an effective way to improve digestion. Highly processed, chemicalfilled foods, combined with everyday stress, can shut down digestion. But digestive enzymes, especially pancreatic enzymes, closely resemble human enzymes and can greatly facilitate the digestive process.

DAY 8:

Produced by mucous cells, mucin is a viscous liquid that not only protects the integrity of the intestinal cells but also protects them from the acidic environment of the stomach. To improve the quality and quantity of mucin, DGL is probably the best natural ingredient available. Chew two tablets 15 minutes before meals and as needed between meals.

DAY 9:

Optimize bowel health by getting enough fiber in your diet. Dietary fiber is essential to normalize bowel transit time, blood sugar levels, and blood cholesterol levels. It also supports detoxification mechanisms. When looking for a fiber supplement, make sure it contains a high-quality combination of both soluble and insoluble fiber.

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Do You Need to Detox?

If you answer yes to more than five of the questions below, your body’s detoxification system is likely being overwhelmed. By addressing these symptoms and warning signs now, you can ensure better long-term health.

• Do you feel that you’re not as healthy and vibrant as other people your age?

• Do you have low energy levels?

• Do you often have difficulty thinking with clarity?

• Do you often feel depressed?

• Do you get more than one or two colds per year?

• Do you struggle with your weight?

• Do you suffer from lack of interest in life or sex?

• Do you have digestive disturbances?

• Do you have dark circles under your eyes?

• Are you constantly hungry?

• Do you have trouble getting to sleep or do you want to sleep all of the time?

• Do you feel anxious or stressed out most of the time?

• Do you suffer from premenstrual syndrome, fibrocystic breast disease, or uterine fibroids?

• Do you crave sweets?

• Do you suffer from allergies?

• Do you have bad breath or body odor • Do you suffer from chronic postnasal drip or hay fever–like symptoms?

• Do you have sore or achy muscles?

The Healthy Edge

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31 Day Detox, cont:

DAY 10:

Get plenty of antioxidants to help combat free radicals and cellular damage. There are any number of supplemental antioxidants that can help, including milk thistle (Silybum marianum), vitamins C and E, selenium, N-acetylcysteine (NAC), resveratrol, CoQ10, and pomegranate.

DAY 11:

Detoxification is the biggest user of energy outside the brain. Supplementing with 100–200 mg of CoQ10 per day is beneficial because it will enhance overall energy production.

DAY 12:

The liver is the most important organ for detoxification. Support the liver in its daily detoxification work with milk thistle, turmeric, artichoke extract, and dandelion root.

DAY 13:

The best way of reducing toxic metals is to ensure optimal glutathione levels in the body. A few ways of ensuring optimum levels of glutathione are through taking milk thistle, NAC, and alpha lipoic acid.

DAY 14:

Incorporate daily exercise into your routine. Exercise helps lymph fluids circulate throughout the body, which removes toxins and other harmful materials. When you go for that long walk, hike, or bike ride; when you lift those weights at the gym or putter in your garden, you are loosening up some toxins. The more intensely you do these activities, the more toxins are released.

Day 15:

Go for smaller portions. Reducing overall body fat helps the body release stored toxins.

DAY 16:

Eat at home. What do fast-food restaurants and the processed foods we buy at the supermarket have in common? They all contain added chemicals to preserve the food, enhance its flavor, and make it look better. All the more reason to save some dough and pack a lunch.

DAY 17:

Become aware of the foods you consume. Begin eating organic produce that is free of pesticides and herbicides—the cost isn’t much different. If you can’t get organic, make sure you wash all of your vegetables with natural cleaning solutions and peel your fruit.

DAY 18:

If you’re going to eat meat, begin shifting to organically grown meat free of hormones and chemical additives. Be aware of the fish you consume and stay away from farm-raised salmon that have high PCB counts.

DAY 19:

Avoid the following: alcohol, coffee, soft drinks, hot chocolate, refined carbohydrates (found in cakes, cookies, muffins, doughnuts, and ice cream), sugar, chemical additives, preservatives, processed meats, fried food, trans fats, and artificial sweeteners, dyes, colors, and flavors.

DAY 20:

Trans fat is by far the worst type of fat. Read labels and rid your fridge and pantry of trans fat–containing vegetable shortening, margarine, salad dressings, cakes, doughnuts, microwave popcorn, cookies, french fries, chips, and snack crackers. Start using healthful fats—such as coconut oil—for cooking, and olive oil for salads instead.

DAY 21:

Dietary fiber is critical for binding toxin-laden bile and carrying it out of the body. Add more fiber to your diet. Try oats, barley, legumes, fruits, vegetables, wheat, bran, and whole grains.

DAY 22:

Include high-quality omega-3 fish oils, specifically EPA and DHA, in your diet. Fish oils help improve heart health, diabetes, depression, and even brain development. When it comes to detoxification, EPA and DHA have the ability to be incorporated into cellular membranes, thus improving cell function.

DAY 23:

Reduce your consumption of sugar (substitute stevia, honey, xylitol, or agave nectar) and consume more complex carbohydrates.

In addition, you should eat less meat and, when you do eat meat, make sure it’s hormone-free.

DAY 24:

Eat ample amounts of fresh, brightly colored fruits and vegetables. Both have naturally occurring antioxidants that act as direct antioxidants and support the production of glutathione. These antioxidants include vitamin C (ascorbic acid), carotenes (such as lycopene and lutein), polyphenols, and dozens of other phytochemicals.

DAY 25:

Eat ½ cup per day of cruciferous vegetables, which include broccoli, Brussels sprouts, cauliflower, cabbage, collard greens, and rapini. These vegetables contain a number of important nutrients, making them extremely beneficial for general health.

They are high in vitamin C and soluble fiber, but, more impressively, they contain multiple nutrients with well-known anticancer properties. These include diindolylmethane, sulforaphane, and selenium.

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January 2013

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31 Day Detox, cont:

DAY 26:

Eat one clove of garlic per day and handful of cooked onions. Onions and garlic are rich in a variety of organic sulfur compounds. Studies show both of these vegetables help lower blood pressure and cholesterol levels, regulate blood sugar, and provide antibiotic effects.

DAY 27:

An orange a day keeps the doctor away. Lemons, oranges, and limes have had a long history of use for internal cleansing, and are high in phytochemicals that have powerful antioxidant effects. These compounds can quench free radicals and thus support the body’s detoxification pathways.

DAY 28:

Eat red fruits. Pomegranate, raspberries, and strawberries contain ellagic acid, a phenolic compound that has some excellent detoxification properties. Ellagic acid not only acts as an antioxidant, it also has liver-protective effects. Some research suggests that ellagic acid may help prevent cancer.

DAY 29:

Eat ½ cup (combined) of liver-friendly foods. Artichokes, dandelions, and beets have all been shown to help move bile more efficiently. Bile is produced in the liver and stored in the gallbladder. One of the important functions of bile is to move toxins from the liver to the gallbladder and eventually into the duodenum. Artichokes contain cynarin, which not only improves the flow of bile in the liver, but also helps lower cholesterol. Dandelion has a long history of use in liver conditions and has been shown to enhance the movement of bile from both the liver and the gallbladder. Animal studies have also shown dandelion to significantly increase the clearance of toxins. Beets also improve detoxification processes.

DAY 30:

Drink at least eight 8-ounce glasses of purified water daily. Science tells us that the human body is anywhere from 55–75 percent water, depending on body size. To function properly, you need to replace the water lost through sweat and urination on a daily basis. Although our recommendation is for eight 8-ounce glasses of water per day, the precise amount depends on your level of activity, the temperature and humidity, and other factors.

DAY 31:

Get your beauty sleep. It turns out that not getting seven to eight hours of sleep per night can have some serious health consequences. In a landmark study at the University of Chicago, researchers found that people who slept 6.5 hours or less had a 50 percent increase in insulin blood levels compared to those that slept 7.5 to 8.5 hours per night. Make sure that you get your eight hours of sleep each night to ensure optimally functioning physiology and improved detoxification.

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January 2013

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B Y JONNY BOWDEN, PHD, CNS

THE ULTIMATE HEALTH GUIDE FOR MEN & WOMEN

CHOOSING the perfect supplementation program is a huge challenge.

Although we’re all alike in some ways, we’re profoundly different on many more levels.

A postmenopausal woman, a 40-something man, and a pregnant 23-year-old have very different nutritional needs.

So how do you come up with a program that covers the basics, yet respects the fact that we’re all biochemically unique?

That’s the question I asked myself when tackling this guide.

I chose supplements that have the greatest systemic effect, could reasonably be useful to the widest range of people, and would provide the greatest amount of protection for basic metabolic processes that we all share. I’ve also included three extra supplements just for women, along with some other helpful nutrients.

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Here it is—my Basic 7: THE ULTIMATE SUPPLEMENT GUIDE FOR INCREDIBLE HEALTH:

1

Fish Oil

It’s taken a while, but even conventional medicine now admits that omega-3 fatty acids are vital for a healthy body. Fish oil supplements, with their generous dose of the omega-3s EPA and DHA, can reduce the risk of mortality from cardiovascular disease. They lower blood pressure slightly, and triglycerides even more. Plus, they are anti-inflammatory. Since inflammation is a central feature of every degenerative disease from Alzheimer’s to cancer, supplementing with fish oil is one of the single best things you can do for your overall health.

RECOMMENDED DAILY DOSE: At least one gram

(1,000 mg) of combined EPA and DHA.

2

Vitamin D

According to vitamin D expert William B. Grant, PhD, the health benefits of vitamin D extend to at least 100 types of disease, most notably cardiovascular disease, respiratory infections, autoimmune diseases, cancer, and diabetes. Vitamin D has been linked to better mood, better physical performance, and even better results with weight-loss programs.

5

Curcumin

Curcumin is the name for a group of plant compounds found in the spice turmeric.

The number of things this supplement does could fill a small book, but the Physicans' Desk Reference on Nutritional Supplements provides a good summary: “The curcuminoids may have anticancer, antiviral, antifungal, anti-inflammatory (including anti-arthritic), and immune-modulating effects.” ScienceWatch recently highlighted 19 core papers on the health benefits of curcumin, many of them focusing on its anticancer activity. I now consider it one of the most important supplements to take on a daily basis.

RECOMMENDED DAILY DOSE: 1,000 mg.

GREEN POWER Green foods are nutrient powerhouses, rich in vitamins, minerals, and antioxidants. If you want a quick, easy way to supercharge your health regimen, try one of these potent powders.

RECOMMENDED DAILY DOSE: 2,000 IUs.

Wheat grass is rich in superoxide dismutase (SOD), an

3

Probiotics

“Gut-dwelling bacteria keep pathogens (harmful micro-organisms) in check, aid digestion and nutrient absorption, and contribute to immune function” says the Harvard Medical School Family Health Guide. You can get these probiotics from yogurt that contains active cultures, but most of us don’t get the optimal amount in our diets. Daily probiotic supplements can help keep your digestive and immune systems functioning at their best.

RECOMMENDED DAILY DOSE: As directed.

4

Magnesium

What nutrient is critical for a healthy heart, helps control blood sugar, is essential for strong bones, and helps relax you when you’re stressed? Magnesium!

Several studies show that a majority of Americans don’t get enough of this important mineral. According to researchers at MIT, magnesium deficiencies have been tied to allergies, asthma, attention deficit disorder, anxiety, heart disease, muscle cramps, and a host of other conditions.

RECOMMENDED DAILY DOSE: 400–800 mg.

antioxidant that promotes heart health. It's also packed with minerals, amino acids, and vitamins A, C, and K. And don’t be fooled by the name—it doesn’t contain gluten.

Alfalfa is especially high in minerals. Plus it contains coumarin,

which can help prevent blood clots and improve circulation, as well as phytoestrogens that may help decrease hot flashes and reduce menopausal discomfort.

Chlorella is rich in protein and vitamins A and B. Studies suggest that it can support immune function, protect against cancer and inflammation, boost energy, and treat hypertension.

Spirulina is packed with protein and amino acids. It’s also rich

in B vitamins, especially B12, and gamma-linolenic acid (GLA), which boosts brain and heart health and protects joints.

Matcha, is a finely powdered green tea. It's rich in epigallocatechin gallate (EGCG), a powerful antioxidant. Studies have shown that green tea has antiatherosclerotic, antibacterial, anticancer, antidiabetic, antiobesity, and antiviral effects.

The Healthy Edge

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THE ULTIMATE HEALTH GUIDE, CONT.

PRODUCTS

6

Resveratrol

Resveratrol has drawn a lot of attention as an “anti-aging” nutrient— research has shown that resveratrol extends the life of every species studied so far, from fruit flies to monkeys. But it’s also a potent antioxidant and anti-inflammatory, and there are at least 10 active research projects investigating its potential as an anticancer agent. I now recommend it as a part of every supplementation package for optimal health.

RECOMMENDED DAILY DOSE: At least 250 mg trans-resveratrol, the active form of the compound. (If a 500 mg capsule of resveratrol is “standardized for 20% trans” that means each capsule delivers 100 mg of trans-resveratrol.)

7

Multivitamin.

Researchers from Harvard Medical School and the Harvard School of Public Health state in the Journal of the American Medical Association that “suboptimal intake of some vitamins—above levels causing vitamin deficiency— is a risk factor for chronic diseases and common in the general population,” adding that, “it appears prudent for all adults to take vitamin supplements.” Dr. Alex Vasquez, co-author of the Textbook of Functional Medicine notes that, “Vitamin deficiencies—especially when mild—can result in ‘long-latency deficiency diseases’ that can include osteoporosis, chronic pain, depression, heart disease, and cancer.”

Taking a quality, high-potency multiple every day just makes good sense.

Finally, let’s be very clear: Ultimate health is about a lot more than just supplements. It’s about what you eat, what (and who) you surround yourself with, your attitudes, your relationships, your lifestyle, and even how much time you spend outdoors in the sun.

Ultimate health is about who you are in the world—it’s the sum total of everything you do, and it can’t be gotten by supplements alone. But assuming that you’re doing most of the other good stuff, this basic supplement program will be a terrific asset to your overall health program. As my grandmother used to say, “Use it in good health.”

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AKIN’S AND CHAMBERLIN’S TRUE RESVERATROL is a plant-based supplement that provides potent antioxidant protection, supplying 150 mg trans-resveratrol per capsule.

PARAGON PLUS HIS DAILY AND HERS DAILY offers the perfect choice in multivitamins. These complete daily formulas include gender specific herbs and are designed specifically for the unique nutritional needs of men and women.

PETER GILLHAM’S NATURAL VITALITY NATURAL CALM in organic raspberry-lemon is a sugar-free powder that contains magnesium citrate, a highly bioavailable form of the mineral.

FOR WOMEN ONLY: SUPPLEMENT ESSENTIALS CALCIUM: Though some studies reported the scary finding that taking calcium supplements can slightly increase the risk for heart disease, it’s important to remember that in those studies people were taking calcium supplements without any magnesium or vitamin D. Women—and men— need calcium (though there are good reasons for men not to over-supplement with it.) But women should feel safe taking up to 1,000 mg a day, provided their calcium is mixed with other important bone nutrients such as magnesium (preferably in a ratio of 1:1), vitamin D, vitamin K2, boron, and silica. Any high-quality bone protecting formula will contain at least the first three of these ingredients, if not all of them.

INDOLE-3-CARBINOLE OR DIM: Decades ago, scientists puzzled over the fact that Eastern European women had significantly lower rates of breast cancer than their relatives who moved overseas and adopted the typical American diet. Many studies later, they identified cabbage as being the prime cancer-protective food in the European diet. The reason? Cabbage, broccoli, and other members of the brassica vegetable family contain plant chemicals known as indoles that help steer estrogen metabolism into benign pathways less likely to be carcinogenic. The most powerful indole is indole-3-carbinole (also called I3C) and it’s available as a supplement. Other research has shown that indole-3-carbinole metabolizes into an even more powerful chemical called DIM (di-indole-methane), which many health professionals (myself included) now recommend as a daily cancer-fighting supplement for all women.

HERBS FOR VARICOSE VEINS: Varicose veins are a common problem among people who are middle-aged, especially women. Herbal supplements can help reduce varicose vein symptoms and strengthen vein health in the legs. In some cases, herbs can help diminish, or even completely resolve, spider veins. Butcher’s broom has a long history of use for treating all sorts of venous disorders, including varicose veins and hemorrhoids. Popular in Europe, butcher’s broom extract has been shown to provide anti-inflammatory benefits and vasoconstrictor effects. Horse chestnut seed extract is another important herb for alleviating varicose veins. Some research has shown that escin, a compound in horse chestnut, is as effective as compression stockings for the condition. The herb appears to help reduce edema and inflammation.

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January 2013

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Mighty Minerals MINERALS ARE ELEMENTS found in the earth’s crust. We get minerals primarily through a diet of plants that extract them from the soil as they grow.

Unfortunately over time, wind and water erosion, poor farming methods, and heavy pesticide use have depleted the mineral

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content of the soil. Because food sources of minerals are on the decline, experts in nutrition recommend supplementing the diet with minerals.

Minerals are used in our bodies to form bones, teeth, soft tissue, muscles, blood, nerve cells, and enzymes. Minerals assist in producing vitamins, hormones, and antibodies. They are essential in maintaining proper fluid balances and are catalysts for many reactions in the body such as digestion and muscle response. Minerals are divided into two main groups: • Macro minerals, including calcium, sodium, potassium, and magnesium; and • Trace minerals, including boron, zinc, chromium, iodine, selenium, silicon, and others. These are needed in smaller amounts, but are critical for a variety of functions.

Here is a list of just a few of the minerals and their functions:

fighting infections. Magnesium is essential for muscle relaxation, a healthy nervous system, and calcium absorption.

CALCIUM is essential for healthy bone structure. Calcium also works in regulating heartbeat, blood clotting, and relaxation and contraction of muscles.

IODINE is essential in the production of thyroid hormone. If iodine is deficient in the diet, it can create a hypothyroid condition. Some of the best natural sources of iodine are seaweeds such as kelp.

MAGNESIUM is involved in 120 enzyme reactions in the body which are responsible for burning fuel, healing wounds, and

ZINC plays a role in normal growth, sexual maturation, wound healing, the ability to smell and taste, and immunity.

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BY MARY ANN O’DELL, MS, RD

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January 2013

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11/26/12 11:38 AM

Vital Vitamins

BY MARY ANN O’DELL, MS, RD

VITAMINS are vital and essential for normal growth and development. There are 13 different vitamins needed by the body: A, C, D, E, K, and the 8 B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate). Here is a look at some popular vitamins and their uses.

THE B VITAMINS work together to help release energy from food, increasing the body’s energy. They are important for maintenance of nerve structure and function. During times of stress, there is an increased need for B-vitamins. Common food sources include whole grains, brewer’s yeast, liver, and eggs.

VITAMIN C is an antioxidant known for its role in immune health. It also helps with collagen formation, the main structural protein in the body, giving strength and resilience to tissue in blood vessels, bones, joints, and skin. Vitamin C can be used both topically and internally to support healthy, younger-looking skin. We now

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know vitamin C plays a role in heart health, with research suggesting that it may support both prevention and reduction in high blood pressure.

Vitamin C is found in citrus fruits, berries, and herbs such as hibiscus and rosehips.

VITAMIN D is the darling of the vitamin world as it seems to play many roles.

Vitamin D helps maintain normal levels of calcium and phosphorus, promotes calcium absorption, and improves bone health.

Vitamin D is important for the immune system, with studies linking low vitamin D levels to higher levels of respiratory infections and cancer. Now vitamin D is being studied for its possible role in brain function, as low vitamin D levels have been linked to higher risk of dementia. Food sources include cod liver oil, fish, fortified milk, and eggs (in the yolk).

VITAMIN E is another antioxidant vitamin.

It supports heart health, with studies confirming the importance of vitamin E as an antioxidant in reducing oxidative damage to

E-400 IU MIXED HEROLS TOCOPHEROLS Helps protect the body’s cells from free radical oxidative damage.* Contains all natural fullspectrum vitamin E with mixed tocopherols.

blood vessels. Recent studies have shown vitamin E may also play a role in lung health, with one study finding that daily supplementation with vitamin E may reduce the risk of chronic obstructive pulmonary disease (COPD) by about 10 percent in women over 45. Vitamin E is found in wheat germ oil, nuts, and seeds.

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ACCURA C™ 500 Antioxidant protection.* Protects the body’s cells and molecules from damage by free radicals.* Vitamin C complex enhanced with threonic acid and alpha lipoic acid.

The Healthy Edge

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11/26/12 11:39 AM

NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

radiant OILS

Natural nourishment for hair, skin, and nails

OIL IS THE NEW all-over beauty treatment.

Derived from nuts, berries, leaves, and herbs that are sourced from the far corners of the earth, oils are ideal for those times when your hair, skin, and nails crave moisture and more. Treatment oils are packed with essential nutrients to repair, nourish, and protect your hair, skin, and nails. They saturate, replenish lost moisture, and create a barrier that locks hydration in and dryness out.

Argan Oil Argan oil has been around for a long time, but it has only recently become recognized for the magic it works on skin and hair. Made from the kernels of argan trees, which can only be found in Morocco, argan oil is rich in vitamin E and essential fatty acids, which hydrate and repair dry skin and hair.

Only one specific group of people is allowed to harvest the argan nuts and make the oil—the Berber women of Morocco. And that’s great news for the eco-conscious, because not only are these women part of a fair trade cooperative, but the argan forests are protected by an ecosystem reforestation project. In fact, UNESCO has designated the region as a biosphere reserve.

Sea Buckthorn High in the Tibetan Himalayas (12,000 feet above sea level) grows a tiny but resilient fruit that resists the harsh weather and altitudes.

The sea buckthorn berry fortifies itself against the elements by producing powerful nutrients. With more than 190 bioactive compounds, sea buckthorn is an unsurpassed source of omegas 3, 6, and 9, which improve the turnover of skin cells and protect new ones. And it’s a rich source of omega-7, an essential fatty acid vital to collagen production and healthy skin, hair, and nails.

Moisturize and rejuvenate your skin with SIBU BEAUTY REPAIR & PROTECT SEA BUCKTHORN DAYTIME FACIAL CREAM. The omega-7 essential fatty acid helps boost collagen production and create a barrier against the elements.

30

Multi-task your beauty routine with ACURE 100% MOROCCAN ARGAN OIL. This powerful antiaging and hydrating oil softens dry skin on the face and body, diminishes stretch marks, heals scars, thickens hair, smooths split ends, and softens cuticles.

Rosemary For centuries, the French, Spanish, and Italians have treated their hair with rosemary. Used in shampoos and rinses, it conditions and prevents frizz. Rubbed into the scalp, rosemary treats dryness, itch, and flakes; stimulates circulation; and may help produce new hair.

Neem Neem is an important plant used in Ayurveda, one of the world’s oldest medical systems, and has been valued as a medicinal herb for nearly 5,000 years. Neem oil is rich in antioxidants and essential fatty acids, and has anti-inflammatory, antifungal, antibacterial, and antiviral properties. It’s also used to heal and protect skin, scalp, hair, and nails.

Strengthen your nails naturally with THERA NEEM ORGANIX NAIL & CUTICLE PEN. Neem oil, organic sesame oil, organic castor seed oil, and vitamin E create an antioxidantrich blend that fortifies brittle nails and softens cuticles.

January 2013

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11/14/12 3:48 PM

GO GLUTEN FREE | BY MELISSA DIANE SMITH

new foods for the NEW YEAR How to be deliciously daring with your diet

THE HOLIDAY PARTIES are over, but that doesn’t mean the fun has to stop. Start your New Year off right by trying some of our favorite “new” gluten-free foods.

Of course, most of these “new” foods are simply heirloom foods that have been rediscovered, or historic foods that are being produced in new and innovative ways.

Regardless, they can add exotic tastes and colors to an everyday gluten-free diet. What’s more, eating these not-so-common plant foods comes with a bonus: You help preserve genetic diversity, leaving all of us a wider selection of foods to choose from instead of the limited selection available through modern large-scale agriculture.

RED QUINOA. Like traditional white quinoa, red quinoa is an ancient nongrain food related to beets and chard, but its seeds are used like a grain for culinary purposes. It’s a complete vegetable protein providing all essential amino acids, and it’s light and easy to digest. Red quinoa is chewier and has an earthier flavor than white quinoa, so some people prefer it. It cooks up in just 15 minutes and can substitute for white quinoa or rice in virtually any recipe. Look for organic prewashed red quinoa.

HEIRLOOM OR SRI RICE. There are thousands of types of rice, but only a very few are familiar to most of us. Fortunately, several types of heirloom or indigenous rice grown in different areas around the world are now available. They include Forbidden Black Rice, Bhutanese Red Rice, and Brown Kalijira Rice. You can also try SRI rice. “SRI” stands for System of Rice Intensification, a breakthrough method of cultivating rice that uses less water and less seed. Varieties of SRI rice on the market include Madagascar Pink Rice, Cambodian Flower Rice, and Indonesian Volcano Rice, all of which are available from Lotus Foods. Each rice has its own unique flavor and most varieties take less time to make than brown rice. So by substituting one of these varieties for brown rice in your favorite dish, you can take your taste buds on a culinary trip and make your meals much more interesting.

WILD RICE. Another indigenous food, this seed of an aquatic grass imparts a distinctive hearty flavor to dishes. It also has fewer carbohydrates and calories than rice.

To use true heirloom wild rice in dishes, check the package to make sure that it was grown in the wild and hand-harvested. To cook wild rice, follow package instructions, since cooking times can vary by type and brand.

HEIRLOOM VEGETABLES. Just like heirloom grains and grainlike foods, there are heirloom vegetables, too. This time of year you might find heirloom root vegetables, such as carrots and beets, and heirloom greens like kale, in winter farmer’s markets and natural food stores. If you want to really branch out with your diet this year, start experimenting with heirloom vegetables in place of massproduced vegetables in your recipes. Heirloom varieties hold historical interest, have unique flavors, and sometimes have different colors than what we’re accustomed to. Imagine purple carrots, yellow beets, and white eggplant that looks like a white egg, just like what it’s named after!

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MEDITERRANEAN LAMB AND RED QUINOA STUFFED PEPPERS SERVES 5 Try serving the stuffed peppers with green beans or salad. Reprinted from the Going Against the Grain Group, 2011, by Melissa Diane Smith.

1 _ 3

cup organic red quinoa or organic red and white quinoa mixed

2 _ 3

cup gluten-free organic chicken broth

5 medium red, yellow, or green peppers, rinsed 1 Tbs. organic extra-virgin olive oil 1 cup chopped onion 3 garlic cloves, crushed and minced 1 lb. grass-fed ground lamb 4 Tbs. lemon juice 1 tsp. minced fresh rosemary leaves 1½ tsp. dried oregano leaves 1 tsp. ground thyme 1 tsp. grated lemon zest (optional) 1½ cups chopped fresh spinach leaves ¾

cup chopped fresh parsley leaves

Unrefined sea salt and pepper to taste

1. Preheat oven to 4500F. 2. Bring quinoa and chicken broth to a boil. Reduce heat to low, cover, and simmer until liquid is absorbed, about 15 minutes.

3. Slice bell peppers in half lengthwise through stems (retaining stems), and remove seeds and veins. Place halves, cut side down, in two baking pans. Bake until slightly browned and tender when pierced, 12–16 minutes.

4. While peppers are roasting, heat oil in large frying pan, add onions, and sauté until tender. Add garlic, ground lamb, and 2 Tbs. lemon juice. Stir until lamb is browned and crumbly, 3–5 minutes. Add herbs, lemon zest, and cooked quinoa, then add spinach, and stir until just barely cooked.

5. Remove from heat, and add parsley and salt and pepper to taste. Add 1–2 Tbs. lemon juice, if needed.

Turn pepper halves over. Fill each with lamb mixture, and bake 25 minutes. Transfer peppers to platter, and serve immediately.

387 CAL; 19 G PROT; 25 G TOTAL FAT (10 G SAT FAT); 21 G CARB; 66 MG CHOL; 151 MG SOD; 4 G FIBER; 7 G SUGARS

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NATURAL GOURMET | BY NEIL ZEVNIK

gratifying GREENS These traditional favorites provide a healthy start to the New Year

DID YOU KNOW … ?

IF YOU’VE EVER SPENT New Year’s Day in the South, you know that nothing starts the year off right like a “mess o’ greens.” For good fortune, you simply must have black-eyed peas and greens on the first day of the year.

Actually, you’ll get a lot more than good luck from your New Year’s greens. The cruciferous veggies usually found in the stewpot are a concentrated source of good health as well.

Collards, kale, and mustard greens—the classic triumvirate— provide a plenitude of protection against a host of ills.

Powerful Protection The array of antioxidants found in these three greens is staggering—well over 45 and counting. They contribute to a reduction in oxidative stress and chronic inflammation, two factors that can lead to cataracts, heart disease, cancer, and numerous other maladies. These same compounds also help lower cholesterol by binding the bile acids in the intestines to allow them to pass safely out of the body.

And by contributing to both phases of the body’s detox process, they help provide protection against a number of different environmental stresses.

So even if you live in cold northern climes and have never whiled away a muggy Southern afternoon on the porch with a mint julep in hand, it’s time to get yourself a mess o’ greens. Here are a few tips to get you started:

… greens were growing wild in Asia and the Mediterranean before recorded history? … during the Middle Ages, kale was one of the most common vegetables across all of Europe? … in Brazil, a juice made from collards is favored as a remedy for gout and bronchitis? … on Halloween in Ireland, the traditional dish called colcannon is made with mashed potatoes and kale? … mustard greens are used to remove dangerous heavy metals from soil in hazardous waste sites? … an old superstition in the South holds that hanging a collard leaf over the door will ward off evil spirits?

• Always choose greens that are bright and crisp, with no yellow or brown spots, and no discolored edges or small holes. Colors should be vibrant—yellow leaves means they’re long past fresh and have lost much of their nutritive value.

• Let the leaves sit for a few minutes after you chop them; this helps release beneficial compounds and amplifies the greens’ nutritional value. Cooking accomplishes the same thing—cooked greens have a far denser nutritional profile than raw ones.

• Store greens in a resealable plastic bag with most of the air squeezed out. Keep them in the coldest part of the fridge for no more than a few days.

34

PHOTOS: PORNCHAI MITTONGTARE

• If you can, select smaller leaves rather than larger, because they’re sweeter and less bitter.

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NATURAL GOURMET | BY NEIL ZEVNIK, continued

COLLARD GREEN COLESLAW SERVES 8 The hot dressing poured over this salad slightly wilts the greens without cooking them.

Chilling the salad lets the flavors develop. ½

lb. collard greens, tough stems removed (8 leaves)

3 medium carrots, grated (2 cups) 1 medium onion, grated (1 cup) 1 medium red bell pepper, diced (1 cup) ½ 1 _ 3

¼

cup rice or cider vinegar cup sugar cup canola oil

1 tsp. powdered mustard 1 tsp. celery seed

SPICY KALE & PINTO BEAN SOUP SERVES 4 A tasty treat that makes a perfect light supper when paired with a crunchy green salad and a whole wheat baguette.

½

tsp. salt

¼

tsp. ground black pepper

1. Stack 3 or 4 collard leaves flat on work surface. Roll tightly into a cylinder, hold together, and thinly slice to make narrow strips. Coarsely chop strips once sliced.

Repeat with remaining collard leaves, and transfer to large bowl. Stir in carrots, onion, and bell pepper.

2. Whisk together vinegar, sugar, oil, mustard, celery seed, salt, and pepper in small saucepan, and bring to a boil, whisking to dissolve sugar. Remove from heat, and pour hot vinegar mixture over collard and vegetable mixture. Stir to coat vegetables with dressing. Season with salt and pepper, if desired.

Cover, and chill 4 hours or overnight.

PER SERVING: 136 CAL; 1G PROT; 7G TOTAL FAT (0.5G SAT FAT); 17G CARB; 0MG CHOL; 172MG SOD; 2G FIBER; 12G SUGARS

MESS O’ SLOW-COOKED GREENS SERVES 4 This traditional Southern dish is perfect with a roast chicken and mashed potatoes.

2 cups organic low-sodium chicken broth

1. Bring broth to a boil in large, heavy pot. Add remaining ingredients, and return to a boil. Reduce heat to low, and barely simmer, stirring occasionally, about 1½ hours.

1 small brown onion, chopped

4 bunches fresh greens (collard, kale, mustard), stems removed and coarsely chopped

½

6 whole cloves garlic, peeled

2. Remove ham hock, and shred meat, discarding

4 spring onions, cut into one-inch pieces

skin, fat, and bones. Return meat to pot. Crush garlic with fork, and stir pot thoroughly. Serve hot.

2 Tbs. canola oil tsp. ancho chile powder

3 cloves garlic, peeled and minced 1 tsp. chopped red jalapeño 6 cups organic vegetarian broth 2 bunches kale, stemmed and chopped 2 15-oz. cans organic pinto beans, drained and rinsed ¼

cup chopped fresh cilantro leaves

1 smoked ham hock, or 1 smoked turkey drumstick ½

tsp. coarsely ground black pepper

PER SERVING: 160 CAL; 13G PRO; 5G TOTAL FAT (2G SAT FAT); 19G CARB; 19MG CHOL; 138MG SOD; 11G FIBER; 2G SUGARS

1. Heat oil in large heavy-bottomed saucepan over medium heat. Add onions and chile powder, and cook until onions are barely translucent, stirring often, about 5 minutes.

2. Add garlic and jalapeño, and cook 1 minute more. Add broth, and bring to a boil. Add kale and pinto beans, and return to a boil. Reduce heat, and keep at a high simmer until kale is wilted and cooked through, 8–10 minutes.

3. Remove from heat, stir in cilantro, and serve immediately.

PER SERVING: 344 CAL; 16G PROT; 8G TOTAL FAT (1G SAT FAT); 55G CARB; 0MG CHOL; 428MG SOD; 17G FIBER; 7G SUGARS

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January 2013

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11/21/12 10:31 AM

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CONGESTALEVE™

Where to find all of the great products seen in this magazine:

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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