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June 2011

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The Best Natural Toners, Masks , and Peels p. 3 0

THE COMPLETE GUIDE TO MEN’S HEALTH

INSIDE SCOOP HOW TO EAT LIKE THE EXPERTS

REVIVE

RENEW

REFRESH

GET A SYNERGISTIC ENERGY BOOST

LOSE WEIGHT THE SONOMA WAY

STOP SCIATIC PAIN NATURALLY

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June 2011

FEATURES

18 Men’s Health Handbook Take charge of your well-being: Our modern world presents unique health challenges for men. This handy guide takes a look at some of the most common— and provides a comprehensive list of supplements that can help.

24 The Experts Dish What our favorite physicians, nutritionists, and cookbook authors eat: Ever wonder if those people you see on television really walk the walk? We did, so we asked them. Here’s the scoop on what the experts really eat, plus a few favorite recipes.

DEPARTMENTS

2

NEWS FLASH 6

HEALTHY DIGESTION 16

NATURAL BEAUTY 30

The Latest Research: Beating high blood pressure, cancer-fighting veggies, smile-whitening secrets, and more.

Make the Most of Mealtimes: Natural ways to support healthy digestion and optimize nutrient absorption.

Good to Glow: The best natural masks, toners, and peels that give skin that vibrant, youthful look.

SUPPLEMENT ADVISOR 10

PROSTATE HEALTH 17

GO GLUTEN FREE 32

Better Together: Synergistic nutrients that pack an energy-boosting punch.

Advice for Men: Foods and supplements that combat BPH.

Should More Men Go Gluten Free?: Why some men should stop ignoring symptoms and consider a diet change. Plus a hearty, gluten-free recipe that’s perfect for Father’s Day.

HEALING EDGE 12

KITCHEN MEDICINE 28

Ease Your Sciatic Pain: Safe, effective ways to get rid of that pain in your lower back.

Part 2: Foods & Beverages: Good health that comes straight from your cupboard.

EXPERT’S CORNER 14

ADRENAL HEALTH 29

Savoring Sonoma: Diet tips direct from California’s wine country.

Calm Down: Get the jump on stress with these adrenal-supporting nutrients.

NATURAL GOURMET 36 A Great Catch: Light, healthy, and undeniably delicious, halibut makes the perfect summertime meal.

June 2011

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Natural Calm速 is the best-selling magnesium supplement in the natural products market. It is a premium highly bioavailable water-soluble magnesium, which has received Better Nutrition's Best of Supplements Award and is approved by celebrity dietitian Ashley Koff, RD, and Mommy MD Guides. Magnesium activates over 300 enzymes in the body. This essential mineral acts as a natural stress protector and reduces the secretion of stress hormones. Daily maintenance of adequate magnesium levels through diet and supplementation contributes to overall well-being, healthy aging, relaxation and better physical performance (less cramping, fewer tensions and a reduction in other symptoms of low magnesium status). Natural Calm balances calcium intake, supports essential nerve, muscle and heart function, and helps maintain bone health as well as enabling energy transport and storage. If you're not already using Natural Calm, try it. Drink it like a hot tea or simply add Natural Calm to your water bottle and sip it during the day. De-stress naturally and experience the difference in your life.

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LET TER FROM THE EDITOR

It’s a Guy Thing

Editorial Director Nicole Brechka Art Director Judith Nesnadny Editor Jerry Shaver

June is here, so it’s time to dust off the golf clubs, fire up the grill, go see a ballgame—you know, guy stuff. Okay, so you don’t exactly have to be a man to enjoy those activities, but June is the month when we take time to say thanks to all the special guys in our lives. And one of the best Father’s Day gifts you can give is the gift of good health. That’s why we’ve packed this issue of The Healthy Edge with the latest health information that’s of special interest to guys. Just check out our “Men’s Health Handbook” (p. 18) for a look at the health challenges that today’s men face and a comprehensive chart of supplements that can help. And we’ve got the lowdown on natural soaps, shaving creams, and other personal care items that make it easy for guys to say goodbye to chemical-laden mainstream products. Plus, gluten-free expert Melissa Diane Smith tells us why more men should consider a diet change (p. 32); nutritionist Sally Karlovitz examines supplements for prostate support (p. 17); we get you grilling with a delicious halibut recipe (p. 36); and more. Just what a guy needs to get the summer started right. Enjoy! Jerry Shaver Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Copy Editor Ayn 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 812-275-5510 West Coast and Mountain Ad Manager Cindy Schofield 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 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 National Sales Manager, Retail Rebecca Randolph 800-443-4974, ext. 701 rrandolph@aimmedia.com Business Development Karolyn A. Gazella 800-443-4974, ext. 707 Research Director Kristy Kaus kkaus@aimmedia.com 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. 1, No. 5. 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.

June 2011

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NEWSflash B Y VERA TWEED

under pressure Blood pressure rises with age but there are some ways to keep it at bay, according to research presented at an American Heart Association conference:

Listening to enjoyable music lowers blood pressure in middleaged people. Singing along or stretching to the tunes are options.

I medium banana: 422 mg potassium/ 108 calories

People who are more physically active are less likely to have high blood pressure, even if they eat a high-salt diet.

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Eating whole grain cereal on most days of the week can lower the odds of elevated blood pressure by up to 25 percent.

Eating more fiber-rich foods reduces blood pressure, body weight, and cholesterol.

11–14 fl. oz. coconut water: 560–670 mg potassium/60 calories

Increasing the amount of potassium in your diet also helps combat hypertension.

June 2011

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NEWSflash

how veggies fight cancer Certain foods turn genes on or off, which can help protect against cancer, Alzheimer’s, and other diseases, according to a review of research by scientists from the University of Alabama at Birmingham. In particular, a daily cup of broccoli sprouts protects against many cancers because the sprouts are rich in sulforaphane, a compound that triggers protective genes. Broccoli, cabbage, and cauliflower are other good sources of sulforaphane, which is also available in supplements. According to the study, published in Clinical Epigenetics, other protective foods include green tea, soybeans, fava beans, kale, grapes, and the spice turmeric.

TRAVEL TRAINER

Riders burned just over 50 percent more calories on a StreetStrider than on a bicycle.

If you like using an elliptical trainer in the gym, you can take one on the road instead of a bicycle. The StreetStrider is a 3-wheeler propelled by elliptical-style motion. In addition to using the lower body, it engages core and upper-body muscles to steer. In tests that compared calories burned, riders burned just over 50 percent more calories on a StreetStrider than on a bicycle while moving at the same speeds along the same outdoor routes. For more information, visit www.streetstrider.com.

SMILE WHITENING SECRET Stay away from whitening toothpastes containing abrasive particles that can harm teeth and gums, advises Timothy Chase, DMD, a specialist in cosmetic dentistry at SmilesNY in New York City. Instead, use a home whitening gel that bleaches teeth. For faster and better results, change the solution every 10 minutes during a half-hour whitening cycle, because the gel gets weaker over time.

sleep more, eat less Even people who aren’t overweight will eat more when they’re sleep deprived, and lack of rest contributes to obesity, according to a study by Columbia University in New York. In the study, women who lacked adequate sleep ate an extra 329 calories per day, while sleepy men ate an extra 263 calories.

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NUTRIENTS WORK AS A TEAM, and some work very closely together. Coenzyme Q10 (CoQ10), carnitine, and alpha-lipoic acid are a great example. They function in related biochemical pathways toward the same result: breaking down food molecules to create energy. This energy, in the form of adenosine triphosphate (ATP), acts as a biological battery that drives all cells. ATP provides the oomph to make things happen, from moving immune cells to fight infections to making your muscles flex. Researchers gained a fundamental perspective of these processes when they discovered that a group of inherited diseases, called mitochondrial myopathies, were caused by defects in the body’s ability to make energy. Subsequently, scientists discovered that CoQ10, carnitine, and alpha-lipoic acid could improve energy levels in people with these myopathies. Studies have found that people with chronic fatigue syndrome (CFS) and more generalized fatigue can also benefit from these supplements. Many scientists now believe that the aging process begins with a deterioration of mitochondrial activity—and tantalizing research suggests that these and other nutrients can slow the aging process.

10

How carnitine, alpha-lipoic acid, and CoQ10 work together to improve your health

Alpha-lipoic acid. This antioxidant plays multiple roles as a cofactor in energy creation. A case history described by European doctors illustrates its benefits: As a child, the patient had been thin, weak, and exercise intolerant. By her early 20s, she’d developed eye-muscle disorders. In her early 30s, she had weak arm and leg muscles. Tests found that she was producing low levels of ATP. So doctors gave her 200 mg of alpha-lipoic acid three times daily. After several months, tests indicated that her ATP production had increased substantially and her energy levels had improved. CoQ10. This vitamin-like nutrient helps shuttle around energy-carrying electrons to maximize ATP production. Supplements can boost energy and enhance stamina. In one study, Japanese researchers reported that people were able to bicycle faster and recover more quickly after just one week of CoQ10 supplementation (300 mg daily).

What They Do

ACCESSORY NUTRIENTS: Carnitine is available in several forms, including L-carnitine and acetyl-L-carnitine. Vitamin C is needed for the body to make its own carnitine. Energy can also be enhanced by vitamins B1, B2, and B3, magnesium, ribose, and creatine monohydrate.

Carnitine. This vitamin-like nutrient helps transport fats into mitochondria, where they are burned for energy. In a study of centenarians, doctors found that 2 g daily of carnitine led to significant improvement in physical and mental fatigue, greater muscle mass, and sharper thinking.

THE SYNERGISTIC PAYOFF: Some cardiologists have used CoQ10 to help patients recover from cardiomyopathy and heart failure. Studies have found that acetylL-carnitine and alpha-lipoic acid together can boost energy and mental function. For

improving energy levels, combining lipoic acid with L-carnitine (or acetyl-L-carnitine), and CoQ10 is an ideal approach. WHAT YOU SHOULD TAKE: Take approximately 100 mg of CoQ10, 1,000 mg of carnitine, and 200 mg of alpha-lipoic acid daily to boost energy. For more serious health problems, such as heart failure, consider taking 200 mg of CoQ10, 2,000 mg of carnitine, and 400 mg of alpha-lipoic acid daily—but please work with your physician to develop a program that is just right for your age, health, and condition.

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JARROW ACETYL LCARNITINE ARGINATE + ALPHA LIPOIC ACID provides synergistic antioxidant benefits and supports the mitochondrial production of energy.

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The MicroLingual® Solution for Women: Women's B Complex, Slumber Helper, “Just Women” Stress

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HEALING EDGE | BY EMILY A. KANE, ND, LAC

ease your SCIATIC pain THE SCIATIC NERVE is the largest nerve in the human body. Multiple strands form this huge nerve; the strands weave together as they emerge from the spinal cord in the lower back area and pass under the deep muscles of the buttocks, through a notch in the base of the pelvic bone “girdle,” and then splay out and down the legs. The branches of the sciatic nerve cover the front, sides, and backs of the legs, all the way down to the toes. Many people experience some form of sciatic pain during their lives, and it can be due to several different factors. Some sciatic pain is caused by nerve compression (usually because of a bulging or herniated disc), while some is the result of piriformis syndrome. In the latter, the piriformis muscle, located under the gluteus muscles, goes into spasm and contracts. The tightening puts pressure on the sciatic nerve, and the resulting pain, which can be local (in the buttocks) or spread up and down throughout the leg, can be debilitating—so much so that sitting down or lying on the affected side becomes impossible, and getting up from a chair or bending over to pull on boots can be excruciating.

Simple Remedies Depending upon the cause, there are many different natural approaches for reducing sciatic pain. If you simply put a heating pad on your bottom for 20 minutes or so at bedtime and the pain is better in the morning, it’s likely that you’re dealing with a muscle problem, such as piriformis syndrome. For long-term relief, stretch the piriformis several times daily by lying on your back on the floor and bringing the knee of the affected side toward the opposite shoulder (i.e., if your sciatica pain is in the left buttock or leg, bring your left knee toward the right shoulder). Discontinue immediately if this causes pain. 12

If you have piriformis syndrome, avoid doing the King Pigeon yoga pose, which creates outward rotation of the femur. And however comforting heat may feel, discontinue use if your pain is worse in the morning; try ice instead, especially 5–10 minutes before bed. Ice is beneficial for

nerve inflammation. If your sciatica improves with bedtime icing, the problem is inflammation, which is most likely caused by a ruptured or bulging disc. When a disc, which acts as a shock absorber between each bony vertebra, bulges or ruptures, it puts insistent pressure on the sensitive nerves of the spine. Sometimes a ruptured disc creates so much “debris” in the area adjacent to the spinal cord that surgical removal of the squeezed-out inner disc material provides the quickest relief. However, many recent studies have shown that although patients receiving spinal surgery usually feel better sooner than their counterparts who eschew surgery, two years later there is absolutely no difference in pain levels or functioning between the two groups. If you are willing to take a little

Effective—and totally natural— therapies that relieve sciatica time to heal, you will likely end up better off without surgery.

Welcome Relief If you determine that your pain is definitely caused by disc pressure on the sciatic nerve, it would be extremely useful to adhere to an anti-inflammatory diet for several weeks (no animal products, except fatty fish and eggs; no sugar; and plenty of turmeric, leafy greens, and water). Acupuncture can be effective, as can St. John’s wort (1,800 mg daily), and high-potency B vitamins. Conventional doctors offer a steroidal “dose pack”—usually 50 mg of prednisone tapering to 10 mg over five days. This can be helpful, but often doesn’t work more than once or twice. However, if the dose pack does help, this confirms that the problem is due to inflammation of the sciatic nerve. Sometimes steroidal antiinflammatories are injected right into the affected area to block the natural agents of inflammation. Again, this may work once, but is not typically a permanent solution. The real solution takes a little time and perseverance. Avoid sitting for prolonged periods, and try walking gently for 20 minutes twice daily. If you need to sit, place a soft pillow under your bottom, and roll a hand towel into a small bolster to put behind your waist. This will help maintain the natural curvature of your lower back and prevent slumping—the absolute worst posture for sciatic nerve compression. The single most important aspect of preventing recurrent sciatica is improving your core strength. I teach my patients an easy routine of 14 exercises that takes about 15 minutes to perform. (For more detail on this routine, go to dremilykane. com and search for low-back exercises.) If you have sciatica, committing to this 14-exercise routine can firm up your core, which is key to stabilizing the lower back and preventing future compression trauma. Done faithfully, this routine can really save your butt!

June 2011

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EXPERT’S CORNER | BY TRACY RUBERT

savoring SONOMA Connie Gutterson, RD, PhD, shares nutrition tips from California’s wine country research on omega-3 fatty acids, probiotics, dark chocolate, vitamin D, gluten-free recipes, and wine. And as a mother of two children, it was important to me to include more time-saving recipes.

Q: How does wine enhance our health?

“DRINK A GLASS of wine after your soup, and you steal a ruble from your doctor.” So goes a Russian proverb, one with which Connie Gutterson RD, PhD, author of The New Sonoma Diet, would likely agree. Five years ago, the original Sonoma Diet was a New York Times bestseller, and it changed the way Americans felt about food, weight loss, and the benefits of enjoying wine in moderation.

Q: How is The New Sonoma Diet different from the original? A: One of the exciting added features of The New Sonoma Diet is a greater emphasis on foods that actually trickle glucose into your blood stream slowly, thereby keeping your energy levels up and your hunger under control. The whole-health approach to The New Sonoma Diet includes updates with the latest 14

A: There’s been compelling evidence for some time that drinking wine goes hand in hand with a healthy lifestyle and is a powerful means of preventing heart disease. A study of 20,000 women suggested that those who drank moderate t amounts of wine—one or two glasses per day—had the lowest risk of becoming ooverweight or obese; their risk r was 30 percent less than that th of nondrinkers. And it’s not no just the risk of heart disease that goes down with dis moderate wine consumption. mod Solid recent research is providing a clearer underprov standing stand of how wine may help prevent preven or relieve the effects of dementia, demen Alzheimer’s disease, diabetes, and even osteoporosis.

Q: Why are carbohydrates and fats so important, and why does cutting them out of the diet backfire? A: You need proper amounts of quality carbohydrates for energy, nutrients, and fiber. Dieters sense that intuitively, which is one reason there are so many low-carb dropouts. Whole grains are essential for weight loss. By eating whole grains instead of refined white flour, you are sharply reducing the top metabolic cause of weight gain (especially around the waistline). The Sonoma Diet philosophy also emphasizes the right kind of dietary fats in the

right amounts, such as extra virgin olive oil, avocados, nuts, seeds, and other plant oils. Very-low-fat diets won’t work for most people. Researchers from Harvard found that people following a Mediterranean-style diet for weight loss were more successful than those following a low-fat diet.

Q: The New Sonoma Diet works in “waves.” Please explain. A: The New Sonoma plan is divided into three distinct “waves.” Wave 1 lasts for the first 10 days. During this period you’ll be overcoming your habit of consuming large amounts of sugars, refined flour products, and other fast-absorbing foods that most likely led to your weight concerns in the first place. After 10 days, you’re in Wave 2, where you stay until you reach your target weight. During this wave you cultivate the Sonoma approach to eating, savoring each meal with an emphasis on health and pleasure. Wave 3 starts the day you reach your target weight. Since congratulations will be in order, your wine choice for the day might be a bit of the bubbly. Now it’s time to convert your new appreciation of healthy eating from a weight loss diet into a lifestyle. You won’t need percentage instructions, and you can have unlimited fruits and vegetables. Your portion control and food choices will come naturally.

June 2011

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Supporting Healthy Digestion BY SALLY KARLOVITZ, CN ONE OF THE MOST important systems in our body is the digestive system. The digestive system is responsible for the breakdown of food into components that are essential for our bodies to survive, as well as for the absorption of nutrients in our bodies. To have a well-functioning digestive system, you need to have good levels of digestive enzymes, a healthy lining in the digestive tract, and good levels of intestinal flora. A disruption in any of these areas can cause a number of health issues. Here are some suggestions for supporting a healthy digestive system: *Take a digestive enzyme formula. People of all ages may lack necessary digestive enzymes, but it is a physiological fact that as we age, digestive enzyme production will decline. A child or young person may benefit from a good plant-based enzyme combination to ensure the breakdown of proteins, fats, and carbohydrates. As we get older, hydrochloric acid (HCl), which is the acid found in our stomach, becomes

PHYTO DESIGN™ ENZYME COMPLEX

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*Include herbs that support digestion. A number of herbs have been traditionally used to aid digestion and soothe the stomach. Gentian is an herb that falls into the category of a “bitter.” Bitter herbs increase gastric secretions and promote digestion. They speed the digestion of fat and protein.

*Heal an irritated digestive tract. Some of the most effective herbs at healing the digestive tract are mucilaginous herbs— herbs that heal the mucous membranes of the lining of the digestive tract. Plants that do this include slippery elm, marshmallow root, and aloe vera.

Ginger root has been studied for its ability to reduce gas and reduce inflammation in the digestive tract. Studies have shown it to

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Supports stomach, liver, & intestinal health*

Supports digestion & optimizes nutrient absorption.*

Herbal bitters formula.

Full-spectrum formula.

Concentrated liquid extract.

With standardized ginger extract & whole ginger root powder.

Soothing & digestive herbs added for extra support.*

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important in order to insure the breakdown of protein and calcium. HCl can be found in digestive formulas combined with enzymes.

WITH STANDARDIZED GINGER

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Natural Support for Prostate Health AS MEN AGE, ONE OF THE MOST common concerns is prostate health. Starting in their 40s, men may start experiencing the beginning of prostate issues. However, by age 60, more than 80 percent of men experience some symptoms of benign prostate enlargement (BPH), such as frequent nighttime urination and sexual dysfunction. The good news is that through diet and supplementation, men can have healthier prostates and improved urinary function. Here are some tips for optimal prostate health:

els. Pumpkin seeds are also high in phytosterols. Phytosterols have been shown to help prevent the conversion of testosterone to DHT (dihydrotestosterone). High levels of DHT are associated with prostatic enlargement and hair loss.

1. Include these foods in your diet: tomatoes and pumpkin seeds. In a Harvard study of 47,000 men, it was found that men who ate 10 servings per week of tomatoes cut their risk of developing aggressive prostate cancer by 50 percent. Scientists believe the key ingredient in tomatoes is lycopene, a powerful carotenoid that gives a tomato its color and is 10 times more powerful than beta carotene as an antioxidant. Pumpkin seeds are a good source of the mineral zinc. Low zinc status has been shown to result in higher incidence of prostatic enlargement, so eating a handful of pumpkin seeds daily may help maintain better zinc lev-

PROS PRO-TECH™ MEN’S FORMULA May help support healthy prostate function.* Contains saw palmetto and pygeum herbal extracts, along with zinc. Fortified with beta-sitosterol, pumpkin seed, and lycopene.

BY SALLY KARLOVITZ, CN

2. Try taking saw palmetto and/or pygeum. Saw palmetto has been shown to help inhibit an enzyme called 5-alpha reductase which is involved in converting testosterone to DHT. The majority of research on saw palmetto shows that it improves BPH, reduces the need to get up at night to urinate, and helps with hair loss. Pygeum comes from an evergreen tree in Africa and is now the primary course of treatment for BPH in France. Studies are pointing to its ability to interfere with the binding sites of DHT. It has anti-inflammatory properties, increases bladder elasticity, and may improve sexual function. 3. Use stinging nettle. Considered a weed by most, stinging nettle is highly prized for urinary tract/ kidney support. It has been shown to decrease nighttime urination.

PUREXTRACT™ SAW PALMETTO Supports prostate health.* Male tonic herb.* Concentrated liquid extract.

HIS DAILY™ MULTIVITAMIN High-potency daily multivitamin designed for the specific needs of men.* Iron-free formula that supplies essential vitamins and minerals.

The Healthy Edge

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MEN’S

HEALTH HANDBOOK Face today’s unique health challenges and take charge of your well-being—naturally BY VERA TWEED

HEALTH CONCERNS FOR MEN ARE CHANGING. While heart disease remains the top killer, thyroid and testosterone levels are being negatively affected by environmental toxins, leading to a host of new symptoms such as fatigue, depression, low libido, and erectile dysfunction. While not immediately life-threatening, these symptoms reduce quality of life and increase risk for weight gain, heart disease, strokes, diabetes, and premature aging. Unfortunately, modern medicine isn’t equipped to deal with these new developments. “It takes, on average, 17 years for a new concept to get into mainstream medicine,” says Kent Holtorf, MD, a California-based integrative physician. “Physicians are reluctant to adopt new approaches.” And men also face another challenge: reluctance to see a doctor. When male patients arrive in Holtorf ’s office, they frequently tell him, “My wife made me see you.” REDUCING TOXIC IMPACT Holtorf recommends avoiding beverages in plastic bottles, eating organic food, and using toxinfree grooming and household products. In addition, key supplements can mitigate toxins. Fish oil and vitamin D are basics, says Holtorf. For “slow metabolism” that results from toxininhibited thyroid function, he recommends Coleus forskohlii. And to prevent overstimulation of the prostrate by testosterone, take the nutrient I3C (indole-3-carbinol). Toxins cause testosterone to be converted into estrogen, reducing “manliness,” and I3C reverses this process. Also found in cruciferous vegetables, I3C is converted in our bodies into DIM (diindolylmethane).

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AEROBIC EXERCISE

AND EXERCISES THAT

IMPROVE FLEXIBILITY ARE EQUALLY IMPORTANT

The Healthy Edge

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MEN’S HEALTH HANDBOOK

SUPPLEMENT SAVVY Choose supplements that support overall good health and address your individual needs. Recommendations from Kent Holtorf, MD, and Stephen Sinatra, MD, include the following: Supplement

Daily dose

Why take it

Shopping tips

Fish oil

1,000–1,500 mg

Support heart health, control blood pressure, reduce likelihood of obesity and diabetes, reduce inflammation, improve mental focus and memory, reduce impatience

Choose toxin-free products

Vitamin D

5,000–10,000 IU

Maintain good health, control blood pressure, protect against prostate cancer

Try high-potency liquid forms

200 mg, 1–2 times daily

Reduce blood pressure

Often found in formulas to support the heart

Hawthorne berry L-arginine

2,000 mg

L-citrulline

1,000 mg

Take a combination, available in some products

Policosanol, niacin, garlic

Follow product directions

Control cholesterol

Look for combination formulas

Red yeast rice

1,200 mg, 2 times daily

Control cholesterol

Do not take with statin drugs, as both have a similar effect

I3C or DIM

200 mg

Prevent toxin-induced conversion of testosterone to estrogen and protect against BPH

Take either one or a combination of the two

Quercetin

200 mg

Protect against heart disease, cancer, and inflammation of the prostate

May be found in thyroid formulas

25–50 mg

Protect against premature aging and BPH

Multivitamins usually contain smaller amounts

300 mg, 3 times daily

Stimulate thyroid hormone production, support weight loss, energy production, and healthy blood pressure (check with your doctor if taking blood pressure or blood-thinning medications)

Look for an extract with 20% forskolin

300 mcg

Support healthy thyroid hormone levels

A smaller amount is usually included in multivitamins

100 mg after age 40 200 mg after age 60

Keep the heart in good shape

Take CoQ10 or the ubiquinol form

3g

Support the heart, brain, and healthy testosterone levels

This form of L-carnitine crosses the blood-brain barrier

5 g, 2 times daily

Support the heart, energy production, relieve fatigue, and improve recovery from exercise

In powder form, can be sprinkled on cereal or other food

200–400 mg

Enable blood vessels and muscles to relax and maintain a healthy heart and overall well-being

Look for a combination of different types of magnesium, such as citrate and glycinate

Maca

Follow product directions

Combat stress and support strength, overall energy, and healthy sexual function

Available in capsules and powders that can be added to smoothies and food

Ginseng and rhodiola

Follow product directions

Enhance energy, relieve stress, and support overall health and well-being, especially after age 60

In capsules and tea; often combined with additional stress-busting herbs

Saw palmetto

320 mg standardized extract 1–2 times per day

Prevent and relieve BPH

In capsules as a single herb or in combination formulas for prostate health

Beta-sitosterol

Follow product directions

Strengthen the prostate and support healthy cholesterol levels

In formulas and capsules

6–18 mg

Protect against prostate cancer and reduce BPH

Found in tomato sauces

8 oz. of unsweetened juice or 1,000 mg extract

Support healthy testosterone levels, prostate, and heart

In juice and capsules

Follow product directions

Keep prostate healthy

Eat seeds as a snack, use culinary oil on salads, or take oil in supplements

1,000 mg 1,200 mg after age 50

For strong bones and overall health

Available in food, multivitamins, and other supplements

2 cups daily 1 cup daily

Enhance weight loss and overall health Enhance weight loss, reduce inflammation and fluid retention

When trying to lose weight, drink both daily

Zinc Coleus forskohlii

Selenium CoQ10 Acetyl-L-carnitine Ribose Magnesium

Lycopene Pomegranate Pumpkin seeds or pumpkin seed oil Calcium Green tea Ginger tea

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Control blood pressure, dilate blood vessels, relieve ED

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MEN’S HEALTH HANDBOOK ED IS A HEALTH MARKER “Erectile dysfunction (ED) is the tip of an iceberg,” says Stephen Sinatra, MD, an integrative cardiologist and author of The Sinatra Solution. As a marker of heart health, he says, “It’s as significant as high blood pressure or cholesterol.” And it should be addressed as a sign that it’s time to make changes to improve overall health or get a thorough physical rather than a blue pill. For any man who is overweight, losing a few pounds is vital. “If waist size goes up,” he says, “there should be a lightbulb going on in a man’s head.” Restrict sugar (including sodas); eat regular meals of lean protein and plenty of vegetables (especially cruciferous ones) and fruits. Sinatra also recommends drinking organic green tea to keep metabolism humming, and ginger tea to prevent fluid retention. And take what he calls the “awesome foursome” supplements for a healthy heart: CoQ10, acetyl-L-carnitine, ribose, and magnesium.

EXERCISE BASICS In addition to walking or other aerobic exercise, strength training and exercises that improve flexibility are equally important. Pilates and yoga, done correctly, can reduce stress, stretch joints and muscles, and improve overall balance and coordination.

STRENGTH-TRAINING PITFALLS “A lot of men have been athletes and might start too fast and injure themselves,” says Tony Victory, a Los Angeles–based fitness trainer. As a first step, practice proper form. Victory recommends starting with a weight that allows you to do a set of 15 repetitions, but not more, and working all the major muscle groups. Once you’ve mastered form, increase the weight so that you can do no more than 10 to 12 repetitions of each exercise per set. Strength train three times a week, and do three sets of each exercise. Within a month, “You’ll feel more alive and awake,” says Victory.

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SKIN CARE

Check out these tips and products made especially for men

LISTEN UP, MEN: Ditch the old bar of soap and drugstore shaving creams. Compared to women, men have larger pores, which accumulate more dirt and debris, and their skin is approximately 15 percent oilier. So you need quality products with nourishing, natural ingredients to get the job done right. Instead of soap, choose a cleanser with a base of coconut oil that breaks down grease and oils from the sebaceous glands. Coconut oil also lathers easily and helps skin retain moisture. For a smooth shave, while skin is wet, apply a gentle shaving cream that moisturizes while helping the razor glide. Beware of shaving foams from aerosol cans. They are propelled by chemicals that can dry the skin. Look for a shaving cream in a tube. Low-foaming varieties are highly concentrated. Using a natural granular face scrub a few days a week can lift hair shafts and exfoliate the dead skin that blocks hair follicles, which helps prevent ingrown hairs. Scrubs also buff away dead skin cells and pollutants that cause razor drag. Shaving leaves your face particularly vulnerable to the sun and wind. A toner or natural aftershave helps protect skin and restore pH balance. Look for aftershaves with witch hazel rather than alcohol. Witch hazel is a natural antiseptic that won’t burn or cause redness like alcohol will, and it will help prevent nicks from becoming infected. After shaving, apply a moisturizing sunblock. Look for one with antioxidant-rich cupuaçu seed butter, which helps heal razor burn and provides some sun protection. —Sherrie Strausfogel For cool, comfortable skin, try AUBREY MEN’S STOCK AFTER SHAVE BALM. This clear, lightweight gel with aloe vera and oat protein soothes, hydrates and disappears quickly.

PARAGON PLUS PROS PRO-TECH combines saw palmetto, lycopene and pygeum with fatty acids and sterols from pumpkin seed extract to support prostate health.

WAKUNAGA USA KYOLIC FORMULA 108 supports vitality and well-being with a concentrated, concentrated aged garlic extract.

MEN’S

EARTH SCIENCE AZULENE SHAVE CREME will super-lubricate any blade for a closer, more comfortable shave, without drying your skin.

EARTH SCIENCE AFTER SHAVE SKIN SOOTHER cools and soothes the skin with aloe vera, and helps prevent razor burn or irritation. For normal to dry skin, this soother works without stinging alcohols.

JARROW FORMULAS QH-ABSORB COQ10 contains the highly absorbable ubiquinol form of CoQ10. Recent clinical studies show that 300 milligrams of QH-Absorb per day raised blood levels of CoQ10 by 400 percent over baseline in humans.

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THE EXPERTS What our favorite physicians, nutritionists, and cookbook authors eat

BY LISA TURNER

T

heir beaming faces grace the covers of cookbooks, and we’re riveted by their advice in magazines and bestselling books. These celebrity physicians, nutritionists, and personalities know what they’re talking about, but do they practice what they preach? And what secret flaws do they have that makes them human after all? One thing’s for sure: they don’t starve themselves. They eat full-sized, flavorful meals. They don’t cut out carbs, oils, fats, or chocolate, and most of them drink wine. Some of them—with disarming honesty—even admit to occasional forays to the “dark side.” Here, they share some of their favorite meals, snacks, recipes, and human imperfections.

Christine’s Haute Herbal Scramble

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MAKES 1 SERVING

This savory scramble is great served with a side of steel-cut oats. Recipe courtesy of Christine Avanti. 4 large eggs

1 tsp. finely chopped chives

1 tsp. extra virgin olive oil

1 tsp. finely chopped parsley

2 fresh basil leaves, finely chopped

1 Tbs. avocado, diced

1. Break 1 egg into bowl. Separate whites from yolks of remaining 3 eggs (reserve yolks for homemade mayonnaise or another recipe). Add egg whites to whole egg in bowl, and beat well.

2. Heat oil in medium-size pan over medium heat. Add eggs, and stir with spatula. Move mixture around pan until almost done. Add basil, chives, and parsley, and continue cooking to desired consistency.

3. Transfer to serving plate, season with salt and pepper, and top with avocado. PER SERVING: 176 CAL; 17 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 3 G CARB; 215 MG CHOL; 231 MG SOD; 1 G FIBER; 1 G SUGARS

Food photo by John Kelly

WHAT THE EXPERTS EAT FOR BREAKFAST The answers range from smoothies to egg whites, and no one runs away from carbs. Walter Willett, MD, DrPH, chair of the department of nutrition at the Harvard School of Public Health, and author of Eat, Drink, and Be Healthy: The Harvard Medical School Guidee to Healthy Eating, enjoys a hearty bowl of mixed cooked whole grains, usually Kashi Pilaf, with nuts, blueberries, and dates. Mark Hyman, MD, author of Ultrametabolism, has a whole omega-3 egg (lightly fried in olive oil) on dark, whole-kernel rye toast with a tomato; or a protein shake with rice protein

dish

CHRISTINE AVANTI

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Cynthia’s Power-Up Quinoa Salad MAKES 3–4 SERVINGS Recipe courtesy of celebrity nutritionist Cynthia Pasquella, CCN. For more information, visit cynthiapasquella.com. 1 cup uncooked quinoa 1 clove garlic (diced) ½ cup chopped bell pepper

½ cup cherry or grape tomatoes (sliced) ¼ cup red onion (diced)

¼ cup mushrooms ¼ cup cucumber (diced) ¼ cup almonds

1. Soak quinoa in cold water for 15 minutes. Drain well, rinse, and drain again. 2. Bring quinoa and 1½ cups cold water to boil in medium pot. Cover with tight-fitting lid, reduce heat, and simmer until water is fully absorbed, about 15 minutes. Remove from heat, and allow to sit, covered, 5 minutes.

3. Remove lid, and gently fluff quinoa with fork. Add garlic, bell pepper, tomatoes, onion, mushrooms, cucumber, and almonds. Season with salt and pepper to taste. Serve warm or cold.

Food photo by John Kelly

PER SERVING: 206 CAL; 8 G PROT; 6 G TOTAL FAT (1 G SAT FAT); 32 G CARB; 0 MG CHOL; 5 MG SOD; 5 G FIBER; 2 G SUGARS

CYNTHIA PASQUELLA

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dish

THE EXPERTS

broiled in the oven. In the occasional glass of red wine or summer, he marinates fish in square of dark chocolate. “The olive oil and a bit of vinegar and best chocolate contains 80 grills it over charcoal. percent cocoa,” he says. “It’s “Last night, we had organic not too sweet—and you only Cornish hen with Brussels need a bit.” Hyman indulges sprouts, broccolini, brown in an occasional dark basmati rice, and an arugula chocolate or a multigrain salad with tomato and olive oil,” cookie from Cookiehead— says Garcia. “The night before, but not at night. “I never WALTER WILLETT, dinner was grilled shrimp, snack before bed,” he says. MD, DRPH roasted endive, and stir-fried “That’s why I’m skinny.” vegetables, including bean sprouts. We flavor Garcia also has an occasional cookie— everything with a lot of spices, like rosemary, a gluten-free, fruit-juice-sweetened variety turmeric, cayenne, basil, and garlic. Our from Pamela’s Products. “And I enjoy fine WHAT THE EXPERTS starches are typically rice, yams, squash, or dining,” he says. “I love food, and I have a EAT FOR LUNCH beans; we don’t usually eat wheat or gluten. couple of favorite Italian restaurants where It may be as homey as a nut butter and jam And we eat tons and tons of vegetables.” I’ll order remarkably high-quality dishes. sandwich or leftovers. But no one skips I also enjoy novelty eating, trying unique lunch, and most of them eat dishes, fine French cooking, and traditional something substantial. For WHAT THE Cuban food.” Hyman, it’s almond butter with EXPERTS EAT “On occasion, I indulge in movie theater whole-fruit spread on a piece of WHEN THEY popcorn and nachos with plastic cheese and whole-kernel toasted rye bread; EAT OUT jalapeños,” says Avanti. “Every now and then sardines; canned artichoke Apparently, it’s OK to dine you have to give in to the dark side.” hearts, vegetables, and quinoa; out. Our experts do, and more or salad and grilled salmon. For often than you might think. Willett, it’s vegetables with The trick is to eat foods that HABITS THE EXPERTS grilled tofu, and one of Mollie you’d normally eat at home. WANT TO CHANGE Katzen’s recipes for such whole “I eat out three or four times Not so many, at least none that anyone grains as wild rice, oat groats, a week,” says Hyman. “And I confessed to. “My eating habits are pretty buckwheat, or quinoa. usually order salads, grilled awesome,” says Avanti. “I don’t want to MARK “My lunches are pretty similar fi sh, and extra vegetables.” change any of them.” Willett is currently HYMAN, MD every day,” says Oz Garcia, PhD, Willett enjoys paying more attention to author of Look and Feel Fabulous Forever. bluefish with mustard sauce. hidden salt, and Hyman says “I usually have lots of vegetables, such as Avanti has grilled fish, chicken he’s trying to change his habit broccoli, asparagus, and carrots, with some tacos, or turkey or veggie burgers. of eating too fast. “It’s a fish—more often than not it’s wild Alaskan Garcia enjoys some flexibility holdover from my days as salmon, but sometimes I have halibut, cod, when dining out. “There was a resident on call,” he says. mahi mahi, or sardines. Most of my animal time when I was very inflexible,” Garcia says he’s already protein comes from fish; I don’t fear it, but he says. “I ate only brown rice, been through all of that. I make safe seafood choices and stay away steamed vegetables, and tempeh. “I had my years of horrible from fish that has high levels of mercury, Now, I’m much more flexible, eating habits,” he says. “I was such as bluefin tuna. When you look at the and adapt to my surroundings in a Cuban American kid, and overwhelming benefits of eating seafood, it restaurants. I leave room for I lived on cigarettes, coffee, outweighs the potential downsides.” some recreational eating.” and fast food. I used to have OZ GARCIA, PHD a compelling sweet tooth, and there were times when I just WHAT THE EXPERTS HOW THE EXPERTS really couldn’t control it. But once I came to EAT FOR DINNER INDULGE understand how food affects us, and why we Grilled fish, salad, and “lots and lots of Everyone reported snacking. Snacks enjoyed eat the way we do, I started to change my vegetables” was the overwhelming response. by our experts include almonds, cashews, diet. Now, I don’t crave foods that make me In the winter, Willett favors fish coated with walnuts, grapes, low-fat cheese, and apples. feel bad. It’s completely natural.” whole-grain breadcrumbs and olive oil, then They also indulge. Willett admits to an powder, frozen cherries, ground flaxseeds, and hemp milk. “My favorite breakfast is an herbed eggwhite scramble, with avocado [see recipe p. 24], one grapefruit, and ⅓ cup steel-cut oats with a splash of soymilk and a drizzle of agave nectar,” says Christine Avanti, author of Skinny Chicks Don’t Eat Salads. “I use one whole egg plus extra whites to add more protein to my meal without adding too much fat. I’d rather get my morning fats from the delightful flavors of extra virgin olive oil and avocado than egg yolks.”

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Kitchen Cupboard Medicine Part 2: Foods & Beverages BY MARY ANN O’DELL, DE ELL LL,, MS MS,, RD D

LAST MONTH, WE TALKED about common cooking spices with great health bbenefits. en nefitts. This month, we’ll move on to foods and beverages that have wonderful health benefits efi fits ts due to the variety of phytonutrients they contain. MUSHROOMS: Shiitake mushrooms are popular in Asian cultures, and they also have known therapeutic benefits. Shiitakes and other medicinal mushrooms are rich h in glucans, compounds that enhance natural killer (NK) cell activity. NK cells are p part artt ar of the immune system that may have an anticancer benefit. Shiitakes also contain the he compound Lentinan that has anti-tumor properties. Lentinan is actually used in Japan paan n as a cancer treatment along with chemotherapy. Ongoing research has shown powerful erf rful ul anti-viral properties in shiitake, as well as benefits for allergies and arthritis. FLAXSEEDS: Flax is a vegetable source of essential omega-3, -6, and -9 fatty acids. s. More and more research has confirmed that omega-3 fatty acids have a positive effect ect on heart health. Omega-3s may help prevent irregular heart beat, help reduce plaque ue inside artery walls, and decrease blood clotting and blood pressure. Omega-3s also have anti-inflammatory properties and are important for proper brain function. Lignans are estrogen-like plant compounds also found in flaxseeds that may promote healthy breast reast tissue. A research review revealed that postmenopausal women with the highest dietary tary intake of lignans were 14 percent less likely to develop breast cancer when compared ed with women with the lowest intake of lignans. GREEN TEA: A review of scientific research finds that green tea has been shown to contain antioxidant compounds, called catechins, that are known to fight disease. A Taiwanese study found that drinking green tea daily reduced the risk of developing lung cancer by 66 percent. Other studies link green tea with a lower risk of other cancers, including breast, oral, prostate, pancreatic, and colorectal, as well as leukemia. Other research has demonstrated that green tea may help control weight, reduce cholesterol, promote heart health, and even help control gum disease.

MUSHROOM SENSEI BLEND™ Immune tonic formula with medicinal mushrooms.* Enhanced with Ashwagandha as an adaptogen.* Concentrated full-spectrum liquid extract.

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OPTI-EXTRACT™ GREEN TEA RFRESHR™ ALCOHOL FREE Potent antioxidant & herbal energizer.* Concentrated green tea formula. Alcohol free liquid extract.

ORGANIC FLAX SEEDS Rich source e of essential fatty acids and fiber. Add to bread ad d or muffin batter, or sprinkle on cereal or salads. Certified organic.

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Q&A I am concerned about getting spider veins and varicose veins in my legs. Is there anything I can do to help prevent this from happening?

Q:

The nutritional approach to vein health includes consistent exercise and consuming a diet rich in vitamin C and flavonoids. Vitamin C is very important because it supports connective tissues of the body, such as veins and capillaries. Studies show that flavonoids, such as those found in citrus fruits and grape seed extract, protect the inner lining of blood vessels.

A:

Some common herbs that support veins include horse chestnut and butcher’s broom. Horse chestnut has a long history of use in Europe, and scientific studies have verified its use for improving circulation and reducing swelling in the legs. Butcher’s broom is widely used for improving circulation in the lower extremities and for its anti-inflammatory effect.

VEIN PLEX™ WITH HORSE CHESTNUT EXTRACT

Adrenal Health

BY SALLY KARLOVITZ, CN

ONE OF THE MOST common denominators of health problems today is stress. Stress suppresses immunity, affects the digestive tract, affects the cardiovascular system, and leads to nerve and mood related disorders. When discussing stress, adrenal function must be considered. The adrenals are glands located above the kidneys. They may be small, but they are major powerhouses in the body. The adrenal glands secrete a number of important hormones that help maintain balance in the many functions of the body. One of the key things adrenal hormones do is help our bodies handle stress. Unfortunately, ongoing stress, too many stimulants in the diet (such as caffeine), illness, and medications can cause the adrenals to get exhausted. When the adrenals are exhausted it causes chronic fatigue, anxiety, and weakened immunity (feeling “rundown”). Two of the very best things you can do to support adrenal function are to seek ways to reduce stress in your life and utilize nutrients that support adrenal function. Some of the most supportive nutrients and herbs include: pantothenic acid (B5), DGL (deglycyrrhized licorice), Siberian ginseng, schizandra berry, stinging nettle, and ashwagandha. Pantothenic acid is critical to the manufacture of sex and stress related hormones produced in the adrenal glands. DGL has been used in natural medicine

ADRENAL ADVANCE™

May support healthy blood vessels.*

Stress response formula.*

An herbal blend including horse chestnut extract, butcher’s broom, ginkgo biloba, grape seed extract, and more.

With vitamin C, pantothenic acid, licorice, Eleuthero, and more. No caffeine or stimulants.*

to treat adrenal insufficiency and fatigue. Siberian ginseng and schizandra berry are popular adaptogens. Adaptogens are substances that help your body adapt to stress. They have an interesting property of being able to help balance the body. For instance, if you were tired, an adaptogen may help you have more energy. But if you can’t relax, that same adaptogen can help you calm down. Stinging nettle is a plant with many properties, one of which is to help nourish the adrenals so they will function better. Ashwagandha is an herb from India that is known to be an adrenal tonic with powerful anti-stress benefits. Stress doesn’t have to run us down. To fight stress, nourish your body with healthy foods and nutrients that support adrenal function, exercise, get adequate rest, and be purposeful in taking time out for yourself.

RESCUE PASTILLES Natural stress relief.* Blend of 5 flower essences. Fast-acting, alcohol-free gummy lozenges.

The Healthy Edge

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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

good to GLOW

The short list of natural toners, masks, and peels that reveal bright, youthful skin

ADDING ONE OR TWO steps to your skin care routine can make your skin glow. Sure, you cleanse, moisturize, and finish with a sunscreen with an SPF of at least 15, but your skin may need a little boost. Toners, masks, and peels can provide just that. “Whether or not you need to use a toner is based on skin type and condition,” says Mitchel P. Goldman, MD, dermatologist, cosmetic surgeon, and founder and medical director of La Jolla Spa MD, in La Jolla, Calif. “Masks can be used to tighten or moisturize. Peels, in general, are a great addition to any good skin care program.” For the best results, look for natural and gentle ingredients in toners, masks, and peels that work synergistically for your desired outcome. And beware of harsh chemicals and artificial fragrances because they may damage healthy skin. “I encourage my patients to avoid chemicals and fragrances as much as possible,” says Goldman. “Unfortunately, most of the products in the over-the-counter category include fragrances, colors, and other items that are simply meant to make them feel and smell good and have no benefit for the skin. What’s worse, these additional feel-good ingredients can cause allergies that may be difficult to treat.” Keep in mind that although these auxiliary skin care products reveal radiant skin, too much of a good thing can be irritating. Toners may be used daily if they are part of a skin care routine for oily skin, for example. “Masks can be used one to three times weekly, depending upon the active ingredient and the state of the patient’s skin,” says Goldman. “Peels can be used weekly or biweekly, depending on how aggressive you want to get.” When using products that exfoliate the top layer of skin, it’s important to use sunscreen to protect the fresh skin. While we’re all familiar with the burning effects of the sun’s UVB rays, it’s the UVA rays that age your skin. “Most over-the-counter sunscreens have very poor UVA protection at present, due to no standards for labeling,” says Joel Schlessinger, MD, board-certified dermatologist and general cosmetic surgeon in Omaha, Neb. “This is changing, and we will soon have excellent labeling that will inform consumers effectively.” Until then, it’s up to you to identify the products with the best ingredients. For UVA protection, Schlessinger recommends the physical sun block ingredients micronized zinc and titanium dioxide to protect your healthy, glowing fresh skin.

Restore your skin’s natural balance with L'UVALLA CITRUS TONER. Mallow, Verbena, and Mistletoe help minimize pores while calming and refreshing your skin. Formulated with the anti-aging properties of Bitter Orange Leaf and Horsetail Leaf, this toner will boost circulation and rejuvenate the connective tissue of your skin.

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Get a healthy glow with DEVITA ALPHA BETA PEEL KIT a 2-step vegan glycolic peel designed to exfoliate your skin, even out your skin tone, minimize the appearance of fine lines, minimize enlarged pores, and improve the overall texture of your skin.

Hydrate and refresh with MYCHELLE HYDRATING CACTUS MASK. Skin protecting, hydrating, and antioxidantrich Prickly Pear Cactus combines with Jojoba and Squalene to deeply nourish dry or stressed skin.

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2/23/11 11:07 AM


GO GLUTEN FREE | BY MELISSA DIANE SMITH

should MORE MEN eat gluten free? There are good reasons to pay early attention to symptoms “EVERY SINGLE PERSON I meet or hear about with gluten intolerance is female. I feel like the only guy who has it,” writes one man on a celiac forum. Do men really have gluten intolerance far less often than women, or do they simply pay less attention to symptoms that are common signs of gluten intolerance? No one really knows for sure. No studies have evaluated the prevalence of non-celiac gluten sensitivity in men and women, but two to three times more women than men are diagnosed with celiac disease, an autoimmune disorder triggered by gluten. The difference could be because women tend to see doctors more often than men and therefore are more likely to get diagnosed, some gluten sensitivity experts say. “I don’t see any reason at all why there would be that much of a difference in the prevalence between men and women,” says Stephen Wangen, ND, founder of the Center for Food Allergies and author of Healthier Without Wheat. “I think gluten intolerance probably affects just as many men, but men either try to ignore their symptoms, grin and bear them, or don’t realize that they’re brought on by something in their diet.”

Common Experiences Dr. Wangen speaks from experience. He had on-and-off troubling symptoms, including chronic ear infections, skin breakouts, swollen knuckle joints, gas, diarrhea, and weight loss, at various times in his life. It wasn’t until he read a line about celiac disease in a medical textbook that he realized that he might have the condition. He took a blood test that screens for celiac disease and found out that he did. Other men discover that they are gluten intolerant in various ways. Lon Lott, a 51-year-old landscape contractor, credits his wife with putting him on a diet free of gluten and other food allergens that solved 32

his ulcerative colitis. One month after he began eating gluten free, he stopped taking his expensive medication, and hasn’t had a single colitis flare-up for the past two and a half years. “I don’t think I would have found this solution on my own,” he says. Daniel Roberts, a 30-year-old customer service representative, had experienced symptoms of Attention Deficit Hyperac-

tivity Disorder (ADHD), including lack of focus and hyperactivity, since grade school. Although he was diagnosed with an allergy to wheat when he had severe asthma in high school, he did not take the allergy seriously and did not strictly avoid gluten until he married his wife Jodi. When Jodi started cooking gluten-free three years ago, Daniel noticed a tremendous improvement

June 2011

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5/2/11 3:25 PM


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3/22/11 2:02 PM


GO GLUTEN FREE in his ADHD as well as his digestion and his immunity.

On the Lookout

MEXICAN GRASS-FED BEEF SKILLET* SERVES 4

Want to serve up a gluten-free treat for Father’s Day? Try this easy-to-fix substantial dish. Make the meal colorful and complete by serving it with fresh fruit. We bet no one will even realize that they’re eating gluten-free. 1 tsp. plus 2 Tbs. extra virgin coconut oil 1 lb. grass-fed ground beef 3–4 Yukon Gold potatoes, cubed (1¼ cups) 1 medium yellow onion, chopped (1¼ cups) ½ large red bell pepper, chopped (¾ cup) 4 cloves garlic, minced 1 small Serrano pepper, finely chopped 1 tsp. dried oregano leaves

Melissa Diane Smith, a nutritionist who specializes in personalizing the gluten-free diet, provides long-distance telephone counseling and coaching services to clients internationally. She is the author off Going Against the Grain and Gluten Free Throughout the Year: A TwoYear, Month-to-Month Guide for Healthy Eating. To learn about her online “Going Against the Grain Group” or her free newsletter, visit againstthegrainnutrition.com. For info about her books, long-distance consultations, or nutrition coaching programs, visit melissadianesmith.com.

34

1 tsp. dried thyme 1 tsp. dried parsley flakes ½ tsp. ground cumin 1 small Mexican grey squash or organic zucchini, finely cubed

1. Heat 1 tsp. coconut oil in large frying pan over medium heat. Add ground beef, and sauté 3 minutes, or until slightly brown. Remove beef from pan and set aside.

2. Heat 2 Tbsp. coconut oil in large skillet over medium heat. Add potatoes, and sauté until tender, about 4 minutes. Add onion and bell pepper, and sauté 3 minutes more. Add garlic, Serrano pepper, herbs, and squash, and sauté 2 minutes more. Mix in ground beef and cook 2 minutes, or until beef is done. Reduce heat to warm, and add salt and pepper to taste.

sea salt and pepper

3. Poach or fry eggs in separate pan to

4 large eggs

desired doneness. Divide beef mixture onto four plates, and top each with chopped cilantro and a cooked egg. Arrange avocado slices on the side, and top with salsa or serve salsa on the side.

4 Tbs. chopped fresh cilantro leaves 1 small avocado, cut into slices gluten-free salsa, to taste

PER SERVING: 500 CAL; 32 G PROT; 33 G TOTAL FAT (15 G SAT FAT); 22 G CARB; 255 MG CHOL; 237 MG SOD; 5 G FIBER; 4 G SUGARS

*Adapted with permission from a family recipe for Mexican Beef Skillet by Mario Raso

PORNCHAI MITTONGTARE

Such positive responses to gluten-free diets are often a strong indicators of gluten intolerance. There are no definitive tests to diagnose non-celiac gluten sensitivity, so if you’re experiencing symptoms—and blood tests for celiac disease are negative—it’s worth eliminating gluten from your diet on a trial basis. If uncomfortable symptoms lessen or go away entirely after you’ve been gluten-free for two to three months, there’s a good chance you have a gluten intolerance. Celiac disease often goes undiagnosed for years, and it seems to hit men particularly hard. Research shows that men with celiac disease develop female-predominant diseases—such as iron-deficiency anemia and autoimmune diseases—at the same rate and with the same severity as women with celiac disease. Men also appear to have a greater degree of malabsorption of nutrients, manifested by worse bone density. And celiac disease may actually progress faster in men. These are all good reasons to pay attention early to symptoms that might be gluten related. Women, you can help, too. If you think the man in your life has gluten intolerance and won’t admit it, persuade him to see a doctor. You also can try cooking gluten-free without even mentioning it, Dr. Wangen says. When women do this, men often reap the benefits.

June 2011

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5/2/11 3:25 PM


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• Reduces fine lines and wrinkles • Thickens and strengthens hair • Fortifies nails • Promotes healthy bones • Clinically proven and patented

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The Only Choline-Stabilized Orthosilicic Acid Complex ©2009 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. Packaged and distributed by : Natural Factors. ch-OSA and BioSil are registered trademarks of Bio Minerals NV and the ch-OSA logo is a trademark of Bio Minerals NV • www.BioSilUSA.com † 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.

*Based upon clinical testing on the forearm and forehead

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2/22/11 4:03 PM


NATURAL GOURMET | BY NEIL ZEVNIK

a great CATCH HALIBUT HAS BEEN AROUND (and presumably happily consumed) for as long as humans have been snaring meals from the sea. These mild-tasting fish are the largest of all the flatfish—they can weigh up to 700 pounds! Since they don’t reach reproductive capability until they’re 8 years old, they must be over 30 inches in length to be legally taken. Even so, Atlantic halibut is seriously overfished, so be sure you buy only Pacific halibut; those coming from Alaska are especially desirable. They often dwell at great depths, and the cold water contributes to the plenitude of omega-3 fatty acids found in their largely bone-free flesh—another plus for finicky eaters at the dinner table. We’re all familiar by now with the advantages of getting plenty of omega-3s in your diet, but let’s reiterate a few for when you need to convince that last recalcitrant red meat eater in the family. According to World’s Healthiest Foods (whfoods.org), omega-3 fatty acids make multiple and wide-ranging contributions to improved health. Cardiovascular benefits include helping to prevent irregular heart rhythms, reducing arterial clotting, and improving the ratio of “good” (HDL) cholesterol to “bad” (LDL) cholesterol, as well as reducing the inflammation that causes artery-clogging plaques. And many studies have demonstrated the ability of omega-3s to protect against numerous cancers, including colorectal, ovarian, kidney, and digestive tract. Equally gratifying is a body of research that demonstrates the contributions of omega-3s to the fight against cognitive decline, conceivably helping stave off and minimize the onset of dementia and Alzheimer’s. But omega-3s aren’t the only benefit that can be gleaned from the delicate flesh of halibut. Vitamins B6 and B12 guard against atherosclerosis; magnesium improves the flow of blood, oxygen, and nutrients throughout the body; and selenium is helpful in detoxifying the liver, as well as preventing cancer and heart disease.

Bringing It on Home Halibut season runs from March through October, so you should be able to find it fresh most of the year. Be sure the fish is recently arrived; ask to give it a quick smell—it should remind you of the sea. If there is any whiff of ammonia or “off” aromas, hand it back. Take an insulated container and some ice packs with you whenever you’re planning to purchase fish. And though some sources will say it’ll keep for a few days, others say to use it within 24 hours or don’t bother. Halibut becomes dry when overcooked; 10 minutes for each inch of thickness is a reliable rule of thumb. When properly cooked, halibut is one of the sweetest, most delicious fishes ever to grace a dinner plate. 36

Photo by EJ Armstrong

Mild, delicious, and nutritious, halibut makes a perfect summer meal

GRILLED HALIBUT WITH ROASTED ROMA TOMATOES, FENNEL, AND SWEET ONIONS SERVES 4 This Mediterranean-style preparation makes an easy summer dinner. 6 2 1 2 2 1 ¼ ½ 4 8

Roma tomatoes, quartered fennel bulbs, topped and cut vertically into 8 pieces large sweet onion, peeled, halved, and thickly sliced medium cloves garlic, peeled and sliced thin tsp. dried oregano tsp. dried thyme cup plus 1 Tbs. olive oil cup shredded fresh basil 6-oz. halibut steaks, 1-inch thick lemon wedges

1. Preheat oven to 375°F. Preheat grill to medium-high. 2. Toss tomatoes, fennel, onion, garlic, oregano, and thyme, with ¼ cup oil in large shallow roasting pan, and add salt and pepper to taste. Roast 30–35 minutes, until vegetables are cooked through but not soft. Remove from oven, and stir in basil.

3. Moisten halibut steaks on both sides with remaining 1 Tbs. oil, and add salt and pepper to taste. Place each steak on piece of heavy-duty aluminum foil, transfer to grill, and cook—covered—10 minutes, until fish is just cooked through but not falling apart. Remove foil packages from grill, and set aside.

4. Divide roasted vegetable mix among 4 plates; gently remove halibut steaks from foil with spatula, and place atop vegetables. Serve immediately, with lemon wedges on side. PER SERVING: 434 CAL; 40 G PROT; 21 G TOTAL FAT (2 G SAT FAT); 22 G CARB; 64 MG CHOL; 171 MG SOD; 6 G FIBER; 8 G SUGARS

June 2011

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5/2/11 3:44 PM


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

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet or supplementation program. Use products only per label direction.

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High potency multivitamin with chelated minerals. One-a day tablet. Prolonged release formula.

5/2/11 2:55 PM


Akin's Healthy Edge June 2011