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November 2012

celebrate! our ultimate heathy & delicious thanksgiving feast

youth movement slowing down your genetic clock

hive health the buzz on bee products

pumpkin power

be of good cheer

natural ways to beat the blues

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fall’s surprising superfood! p. 36

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Gluten Free Recipe Ready Flour

Classic Holiday Turkey Bath For the perfect, succulent turkey this year, bathe it in this apple, rosemary and sage brine concentrate. This easy to use flavorful liquid contains no MSG, gluten or preservatives.

Holiday baking for someonee with food allergies? Domata makes it easy with this gluten free baking blend with xanthan gum added. It substitutes cup for cup for all-purpose flour. No wheat, gluten, dairy, soy or sugar.

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Amazonian Guayusa Spice Tea ACinnamon healthy and delicious blend of organic Amazon guayusa, cinnamon & lemongrass. Guayusa Lemongrass Guayusa Tea

Beyond coffee, this 100% Sumatran arabica coffee is formulated with Ganoderma Reishi mushroom, African mango and pomegranate extracts. Supports immune health, energy & appetite. Just add to hot water and enjoy a healthy, delicious café experience.

provides balanced, sustainable energyguayusa without An Amazonian blend of energizing bitterness, jitters orcinnamon crash.* A good source of with full-bodied and aromatic antioxidants.* lemongrass. Guayusa supports focused energy, without bitterness, jitters or crash.* A good source of antioxidants.

Energizer or Relaxer Teas Passion Berry Jolt Energizer Tea is a high caffeine tea blend that gives you an added boost to perform at your highest level.* Nutty Almond Cream Relaxer Tea is the perfect caffeine-free cup at the end of the day. It helps ease your body from daily stresses and refreshes you after a long day of work or class.*

Eggnog Granola A one of a kind granola that smells & tastes like eggnog. Nourishing and flavorful whole grain cereal with nutmeg & vanilla, figs, almonds & coconut. Organic life-giving food.

AL L

N AT U R A L

Coconut-Vanilla Pancake & Waffle Mix From the Bunnery Restaurant in Jackson Hole, Wyoming, comes this rich, hearty pancake & waffle mix. Made with their famous O.S.M. blend of oats, sunflower seeds & millet, plus coconut and vanilla.

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Q Rolls

Light and crispy 100% natural treats. Filled rolled wafers, covered in rich milk chocolate. Only 60 calories per roll. Available in Peanut Butter or Milk Chocolate.

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Ginger: The Ultimate Home Remedy

Stress-Relax Magnesium Citrate Drink Mix Restore, balance & relax with this easy to absorb magnesium drink mix.* Natural berry flavor, with no added sugar. Gluten Free.

Cardio Care+ A heart healthy whole food complex with CoQ10, antioxidants & traditional heart support herbs. Wheat, gluten, dairy & yeast free.

Gingerbread, ginger candies…ginger is one of the familiar and fragrant sweet spices of the season. For thousands of years, ginger has played a role in many cultures as a medicinal herb, as well as a common culinary spice. Over the past 30 years, scientific research has confirmed many therapeutic uses of ginger. Ginger is best known as a digestive tonic, improving digestion and alleviating nausea and stomach upset. Studies have shown ginger to be very effective in relieving the nausea associated with motion sickness and morning sickness. Ginger has also been studied for its beneficial effects on the heart and joints. It is a warm stimulating herb that improves circulation and acts as a COX-2 inhibitor and anti-inflammatory. And just this year, one study found that ginger supplements supported memory and cognition in middle-aged women. Ginger is available as the fresh root, minced in jars, or as the common dried powder cooking spice. It is also sold individually in capsule, tea, syrup or liquid extract form.

Dry Shampoo Easy to use, fast-acting dry shampoo for all hair types. Just work into scalp and brush through to absorb oil & remove grime without water! Argan stem cell & CoQ10 add a keratin boosting moisture complex.

Zion Health

Feet Treat Xtreme Natural foot deodorizer. This pampering treatment combines cinnamon oil, coconut oil, healing herbs and minerals to revive and rejuvenate even the driest, most neglected feet. Softens & increases circulation.

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Alcohol Free TruGinger™ Syrup t Soothing, warming & comforting ginger & honey syrup.* t Supports healthy & calm digestion* t Promotes circulation.*

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November 2012

FEATURES

18 Celebrate! Gather Your Loved Ones for a Memorable Holiday Feast From a savory Truffled Turkey Breast with Winter Greens to the happy-ending sweetness of a Pumpkin-Chocolate Swirl Cheesecake, our healthy Thanksgiving menu includes all of the trimmings and none of the guilt.

24 Blues Busters 17 Natural Ways to Improve Your Mood Mild depression, seasonal mood swings, and “the blahs” are often caused by everyday issues such as diet and stress. If you’ve been feeling a little down, give these simple, natural therapies a try.

DEPARTMENTS NEWS FLASH 6

DIABETES 16

NATURAL BEAUTY 32

The Latest Research: basic nutrients for appetite control, the latest on resveratrol, a wellness app for your iPhone, and more.

The Blood Sugar Battle: How the right diet, exercise, and supplement regimen can help.

Reclaim Healthy Hair: Tired of limp locks? Are your shampoos and conditioners just not cutting it? Give your hair the nutrients it needs to restore its natural radiance.

SUPPLEMENT ADVISOR 10 Bee Foods: Honey, propolis, and royal jelly offer a swarm of health benefits.

HEALING EDGE 12 Stitch in Time: Antiaging strategies to slow down your genetic clock.

EXPERT’S CORNER 14 It Takes Guts: Steven Lamm, MD, author of No Guts, No Glory, on digestive health.

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CANDIDA 17 Focus on Fungus: A one-two punch to knock out yeast infections.

STRESS 30 Keep Your Cool: Nutrients and herbs that can help calm your nerves.

GO GLUTEN FREE 34 Sugar-Smart Holidays: Gluten-free confections can be just as unhealthful as their conventional cousins, but there are simple ways to safely enjoy the season.

MEDICINAL MUSHROOMS 31

NATURAL GOURMET 36

More than Immunity: The often overlooked healing powers of maitake, reishi, shiitake, and champignon mushrooms.

Surprising Superfood: Packed with nutrients, pumpkins are good for more than just Jack-o’-lanterns and holiday pies.

November 2012

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LET TER FROM THE EDITOR

Food and Family Thanksgiving has always been one of my favorite holidays—and not just because I like to eat. Mostly I love Thanksgiving because, of all the holdiays we celebrate throughout the year, this is the one that’s most about family. There aren’t any presents or fireworks or costumes. Just people gathering together around the table. And there’s something very satisfying about that. I can also mark the stages of my life by where I spent Thanksgivings. When I was a kid, we always went to Grandma’s. When I got a little older, Thanksgiving was the one time of year that my Mom could count on me coming home. Now, I have my own family, and my parents spend Thanksgiving with us. But no matter where we end up celebrating, the two constants are always family and food. With that in mind, I hope you’ll enjoy our healthy take on the traditional Thanksgiving feast—from turkey to cranberry sauce to pumpkin pie (p. 18). And speaking of pumpkins, these fall favorites grab the spotlight in this month’s “Natural Gourmet” column (p. 36). Plus we’ve got tips for celebrating a low-carb, low-glycemic holiday that’s better for your blood sugar and your waistline (p. 34). No matter where your family spends Thanksgiving this year, I hope this issue of The Healthy Edge contains at least a few ideas to help make this your happiest— and healthiest—celebration yet. 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. 10. 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.

November 2012

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This season, when it comes to your immune health:

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tXXX"NFSJDBO)FBMUI64DPN Š2012 American Health Inc. | 12-AH-1158

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B Y VERA TWEED

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APPETITE CONTROL

BASIC NUTRIENTS FOR ...

NEWSflash N

o matter how hard you try, it’s difficult to avoid overindulging in holiday treats—and stressful schedules make comfort food very tempting. But these supplements can help curb your appetite and enable you to feel satisfied with smaller portions.

AFRICAN MANGO An extract of a West African fruit, African mango controls hunger hormones and blood sugar, according to the research. In one study of 102 overweight people, published in Lipids in Health and Disease, those who took a proprietary extract of African mango seed lost significantly more weight than those taking a placebo, without trying to diet. Take: Look for the same extract that was used in studies (check product literature or manufacturers’ websites) and take 150 mg twice daily, 30–60 minutes before lunch and dinner.

SATIEREAL A special extract of the spice saff ron, Satiereal reduces stress eating and the urge to snack. An eight-week study of 60 overweight women, published in Nutrition Research, tested Satiereal against a placebo. While participants were allowed to eat whatever they wanted, those taking the supplement snacked less

often, ate less, and lost more weight. Another study found that saff ron improves mood. Take: 88.24 mg of Satiereal twice daily, in pills or chews.

5-HTP Derived from the amino acid l-tryptophan, 5-HTP (5-Hydroxytryptophan) calms anxiety, lifts mood, reduces cravings, and curbs appetite, according to studies published in Eating and Weight Disorders and other journals. In a series of Italian studies, overweight women who took 5-HTP pills spontaneously ate 1,300 fewer calories per day. Take: 50–100 mg three times daily, in a spray or pills, 15–30 minutes before meals.

PGX A special type of fiber, PGX actually expands in your stomach when combined with moisture from food or beverages, making you feel full on smaller portions. Studies published in Alternative Medicine Review and other journals show that in addition to promoting weight loss, PGX also helps to keep blood sugar stable, reducing fat storage and lowering the odds for food cravings. Take: 5 grams in capsules or granules, with water, 5–10 minutes before a meal, two to three times per day.

November 2012

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-QZZWZ I-QZZWZI/VI\cNI7JTT I UaIOJLNILZNJUIMWN[VH\I_WZSIJ\IJTTI

[\QTTIKNTQN^NIQVI\cNIUWQ[\]ZQbNZIOJQZaI\JTN Your skin is a reflection of your inner health. Dry, aged skin is often a symptom of essential fatty acid (EFA) deficiency, and creams and moisturizers do nothing more than mask the problem. Udo’s Oil establishes a foundation for beautiful skin by providing Omega-3 and Omega-6 EFAs your body needs. This proprietary blend of flax and other seed oils provides the correct 2:1 ratio of EFAs, maximizing skin benefits and promoting cellular beauty.* “Living on the run can take a toll on my skin, but I rely on Udo’s Oil to help me maintain my title as the ‘Fairest in the Land’. It provides my skin with moisture that no lotion or cream ever could.” - S. White, Enchanted Forest 888-436-6697 888 436 6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *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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NEWSflash NON-GMO NEWS

Have a Non-GMO Thanksgiving

Want to avoid getting genetically modified organisms (GMOs) in your Thanksgiving feast? You’re not alone. Here are five tips on how to have a non-GMO Thanksgiving from the Center for Food Safety’s True Food Network:

Try to buy an organic turkey so you know that it hasn’t been given genetically engineered feed.

Be wary of the “Big 5.” These are the ingredients most likely to be genetically engineered. You’ll find them primarily in prepared, packaged, and canned foods such as stuffing mix, oils, prepared desserts, and canned cranberry sauces. CORN Found in corn flour, meal, oil, starch, gluten, and syrup • Sweeteners such as fructose, dextrose, and glucose • Modified food starch.

SOY

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Found in soy flour, lecithin, protein, isolate, and isoflavone • Vegetable oil and vegetable protein.

CANOLA Found in canola oil (rapeseed oil).

COTTON Found in cottonseed oil.

SUGAR

resveratrol reduces risk of falls The key therapeutic ingredient in red wine, resveratrol may improve balance and prevent falls among older people, according to animal research presented at a scientific conference of the American Chemical Society. About one in three elderly Americans have difficulty with balance or walking, and falls are

Unless it’s labeled “100% cane sugar” or “evaporated cane sugar,” most sugar is derived from sugar beets, which likely were genetically engineered.

Look for products that are labeled “USDA Organic” or “Non-GMO.” Certified organic products are not allowed to be produced using GMOs.

the leading cause of injury-related death among people over age 65. Earlier research shows that resveratrol reduces chronic inflammation, cholesterol, risks of heart attack and cancer, and slows down aging. A common daily dosage is 250–500 mg.

Seek out dairy products (milk, cream, butter) labeled “rbGHfree,” “rbST-free,” or “USDA Organic,” as they are not produced with genetically engineered, artificial growth hormones.

Look for products in the True Food Network’s True Food Shoppers Guide. You can download it at Truefoodnow.org/shoppers-guide/. —Melissa Diane Smith

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November 2012

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SUPPLEMENT ADVISOR | BY JACK CHALLEM

BEE foods

Propolis, royal jelly, and honey offer a swarm of health benefits

PRODUCTS DERIVED from beehives have been used for thousands of years. And now, scientific research is documenting their potent health benefits. They can reduce inflammation, protect against free radicals, and help fight infections. WHAT TO LOOK FOR: The three bee foods that have garnered the most research are propolis, royal jelly, and honey. HOW BEE FOODS WORK: Many of the benefits of bee foods can be attributed to a potent family of plant antioxidants called polyphenolic flavonoids. Bees obtain the building blocks for propolis, royal jelly, and honey from plants, so all of these bee foods are rich in natural antioxidants. HEALTH BENEFITS: Propolis. Bees make propolis from the sap of trees and use it to seal their hives. Some 300 different compounds have been identified in propolis, including resveratrol. Bees are particularly susceptible to microbial infections, so it shouldn’t be surprising that propolis possesses antiviral, antibacterial, and antifungal properties.

ONE HIVE AT A TIME When Henry Miller was 11 years old, he happened to sit next to a beekeeper on an airplane. He learned about colony collapse disorder, which destroys bees and beehives. The conversation motivated Henry to do something about it, and he asked his parents for a beehive. That first hive turned into more, and eventually he formed Henry’s Stingers. The company, located near Bellingham, Wash., sells regular honey and several spicy versions containing chipotle, cinnamon, cayenne, and ginger. Dedicated to saving bees, Henry, now 15, donates a percentage of his profits to The Foundation for the Preservation of Honey Bees. 10

Propolis seems to work against disease-causing bacteria in at least two ways: preventing reproduction and breaking down bacterial membranes. Propolis can fight Staphylococcus aureus, a bacterium that causes postsurgical infections, blood poisoning, and even a type of pneumonia. A European study found that propolis extracts had a significant effect when used with antibiotics to fight S. aureus. Propolis also inhibits the activity of several streptococcal bacteria species that cause dental caries. Japanese researchers reported that propolis-fed laboratory rats had far fewer caries than those given a regular diet. Royal jelly. Royal jelly is the exclusive food of queen bees. An analysis of human studies found that royal jelly can reduce high levels of total cholesterol, as well as normalize levels of the high-density lipoprotein (HDL) and low-density lipoprotein (LDL) forms of cholesterol. Based on the research, Jozef Vittek, MD, of the New York Medical College in Valhalla, N.Y., suggested that 50–100 mg daily of royal jelly should reduce total cholesterol levels by about 14 percent. Honey. Honey is probably best known as a natural sweetener, but it has also been used since ancient times for medicinal purposes. At least 181 different compounds have been identified in honey, and four of them— chrysin, naringenin, pinocembrin, and p-hydroxybenzoic acid—have documented antioxidant and germ-fighting properties. Throughout much of the Third World, doctors use honey-soaked gauze to treat burns, wounds, and skin infections. Doctors at the medical college in Maharashtra, India, used honey-soaked gauze to treat 40 burn patients. Those treated with honey healed in about half the time and with half the scar tissue as those treated by other means. GLEANINGS: The biological activity of honey varies due to the location of hives, local

plant varieties, and processing methods. Try to use honey that has undergone a minimal amount of processing. WHAT SHOULD YOU TAKE: Always follow the label directions for any supplement you choose. For the vast majority of people, bee foods are extraordinarily safe. However, if you have pollen allergies or are at risk of an anaphylactic reaction, please consult a physician with knowledge of natural remedies before taking any bee products. Never give honey to infants less than one year of age. MANUKAGUARD NUTRALIZE features apple cider vinegar and Manuka honey, a proprietary form of medical-grade honey from New Zealand. Designed to bring stomach acid into balance naturally and help ease heartburn. Y.S. ECO BEE FARMS ROYAL JELLY is a nutrientrich superfood that supplies high potency royal jelly with bee pollen, propolis, ginseng, and eleuthero.

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November 2012

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HEALING EDGE | BY MICHAEL T. MURRAY, ND

stitch in TIME Understanding your genetic clock and how to slow it down FOR MANY YEARS, it was thought that cells were immortal if provided an ideal environment. That belief was discarded in the early 1960s when Leonard Hayflick, PhD, observed that human fibroblasts in tissue culture wouldn’t divide more than about 50 times. Hayflick found that if he froze the cells after 20 divisions, they would “remember” that they had 30 doublings left after they thawed. Researchers also noted that fibroblasts begin looking old as they approach 50 cell divisions. They become larger and accumulate lipofuscin, the pigment responsible for “age spots.” Based on Hayflick’s findings, experts theorized that there is a genetic clock within each cell that determines when old age sets in. Currently, researchers are working with what’s known as the “telomere shortening” theory of aging. Telomeres are the end-cap segments of DNA. Each time a cell replicates, a small piece of DNA is removed from the telomere—and the shorter the telomere gets, the more gene expression is affected. The result is cellular aging.

Slowing Down the Clock The key to extending human lifespan will ultimately involve preserving or restoring telomere length to the DNA. But that technology is decades away. Luckily, there are low-tech ways to help slow down our genetic clocks right now, including: • Exercising regularly • Managing Stress • Sleeping 8 hours per night • Maintaining ideal body weight DR. MICHAEL MURRAY’S ULTIMATE ANTIOXIDANT FROM NATURAL FACTORS protects against agerelated cellular damage with grape seed and green tea extracts, ALA, and other key ingredients.

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• Consuming plenty of vegetables and fruits • Eating mostly low-glycemic foods • Taking a daily multivitamin/ multimineral • Getting an optimal amount of omega-3 fatty acids from fish and fish oil supplements • Taking additional vitamin D, polyphenols, flavonoids, and other key nutrients

A Closer Look Research has shown that many nutrients help fight telomere shortening, especially B vitamins such as folic acid, vitamin B12, and niacin; zinc; magnesium; and vitamins C and E. The best way to insure adequate intake of these and other nutrients is to take a quality multivitamin/multimineral. Should you take iron in your multi? Unless you have a significant need for iron or are a menstruating woman, do your best to avoid iron supplements, as excess iron has been associated with shorter telomeres. Extra iron can also increase free radical activity. On the other hand, taking extra vitamin D is a good idea—most experts recommend at least 2,000 IU daily. In one study, scientists examined the effects of vitamin D on telomere length in white blood cells of 2,160 women aged 18–79 years. The higher their vitamin D levels, the longer their telomeres. In terms of aging, there was a five-year difference in telomere length in those with the highest levels of vitamin D compared to those with the lowest levels. Obesity, smoking, and lack of physical activity can Harness the antiaging power of vitamin D with PARAGON PLUS VITAMIN D, which supplies 2,000 IU of the active D3 form of vitamin D.

shorten telomere length, but researchers found that increasing vitamin D levels overcame these effects. What this five-year difference means is that a 70-year-old woman with higher vitamin D levels would have a biological age of 65 years. Fish oils are also important to slowing the genetic clock. Higher levels of the omega-3 fatty acids EPA and DHA have been shown to reduce telomere shortening in a long-term study. The recommended dosage is 1,000 mg of EPA and DHA per day. Lastly, the flavonoids and polyphenols in grape seed, pine bark (Pycnogenol), and green tea are associated not only with reducing markers of inflammation, but also with preventing telomere shortening. The recommended dosage for extracts providing at least 90 percent polyphenols is 150–300 mg daily.

The Insulin Angle Perhaps the biggest cause of premature telomere shortening in North America is the insulin resistance that occurs in obesity, prediabetes, and type 2 diabetes, as recent studies have documented that insulin resistance is associated with shorter telomeres. Achieving ideal body weight and utilizing strategies to increase insulin sensitivity is a critical goal to preventing telomere shortening.

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November 2012

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EXPERT’S CORNER | BY NICOLE BRECHKA

it takes GUTS If your gut is not working properly, you can’t be healthy, says Steven Lamm, MD

Q: Why is the gut so vital to our overall health? A: Most people don’t realize that the gut is a critical and extremely complex organ system. Not only is the gut where nutrients are absorbed, but it also may be the center of the immune system. The fact is that many of the physical and mental disorders that affect millions of Americans—including gastrointestinal illnesses and even some like autism and heart disease—begin quietly under the radar with trouble in the gut. Few of us are even aware of problems brewing until something really starts to go wrong. In other words, long after the difficulty begins.

Q: What are the most common signs of an unhealthy gut? A: Maldigestion, bloating, gas, acid reflux, and irritable bowel syndrome are among the most recognizable signs; however, fatigue, mood swings, depression, and arthritis can all also stem from poor gut health. Just because you eat something doesn’t mean it will be digested. If you’re not taking in all the nutrients you need because of poor food choices or because your gut is damaged and unable to extract and distribute nutrients, it can affect your health. You may think 14

smoking is the prime cause of illness in the United States. But the meager nutritional content of our food is the real culprit.

Q: What are most of us doing wrong when it comes to our guts? A: For starters, we don’t consistently eat the right kinds of foods—even those of us who try to. For most of our history, the human gut was perfectly adapted to the fresh fruits, greens, and wild game our ancestors found in abundance. However, in recent times, that sort of naturally balanced diet has fallen by the wayside in favor of potato chips, microwave dinners, soft drinks, and other processed concoctions—foods pumped full of fat, sugar, salt, and preservatives that allow us to store them longer and prepare them faster, but offer little in the way of nutrition. We’re expecting our guts to adapt to these new foods overnight in evolutionary terms. Continual stress and anxiety, too little sleep, toxic contaminants in the environment, and pharmaceutical medications also all take their toll on your gut.

Q: How should we eat to heal our guts? A: Focus on cleaning up your diet and eating more natural, nutritious foods such as raw vegetables and fruits. In my book, I suggest focusing on lowglycemic foods that aren’t packed with diabetes-producing carbohydrates. Also important is eliminating foods that trigger allergies and intolerances, which can send your gut into overdrive and hamper its ability to function. Also, start thinking of your food’s nutrient value. It can be as easy as eating an egg white omelette with fresh vegetables for breakfast instead of sugary cereal.

Q: What supplements are essential for a healthy gut? A: In addition to vitamin D and omega-3 fats, which I think everyone should take,

Q: What’s your favorite way to unwind? A: Spending time with family and friends and watching a sporting event. Q: What dietary supplements are essential to your daily regimen? A: Omega-3 fats, vitamin D, and a good digestive enzyme before every meal. Q: What is your favorite food? A: Pasta. Q: Do you have a guilty pleasure food? A: Also pasta.

Q&A

IF STEVEN LAMM, MD, had his way, gut health would garner the same amount of attention as heart disease or Alzheimer’s. But that’s not the case—yet. Estimates show that as many as 90 million Americans have gastrointestinal problems. “People take their guts for granted,” says Lamm. “They abuse them and are totally unaware of how fundamentally important they are to overall health.” Lamm, who is the “house doctor” for ABC’s The View, an internist in New York City, and the author of No Guts, No Glory, is on a mission to get people back in touch with their guts and on the path to better digestion and ultimately, total wellness. Here, he discusses how easy it can be to improve gut health.

Q: What motivates and inspires you to do what you do? A: An inner drive to make a difference.

there are two key supplements that can really help restore gut health: Digestive enzymes. Your body has a finite supply of digestive enzymes that diminishes with age. Enzyme supplements can help replenish those dwindling stores. Take them with (or right before) meals—especially when you eat out—to aid your digestion process. Probiotics. These friendly bacteria really do make a difference in gut health and can help repopulate your gut’s magnificent colonies of microflora.

November 2012

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Fighting the Diabetes Epidemic Naturally BY MARY ANN O’DELL, MS, RD DIABETES IS NOW AN EPIDEMIC, currently affecting over 20 million Americans. Another 79 million Americans have prediabetes with higher than normal blood glucose but not yet high enough to be diagnosed as diabetes. Uncontrolled blood sugar levels can lead to complications such as heart disease, stroke, kidney failure, blindness, and circulation problems that can lead to lower limb amputations. The good news is that the risk of developing diabetes and these complications can be reduced with an appropriate diet and exercise program and specific supplements.

DIET CONTROL Choose a diet rich in whole foods, including whole grain cereals, fruits, and vegetables. Emphasize foods that are low glycemic, which do not cause a dramatic, quick increase in blood sugar. Low glycemic foods include grapefruit, cruciferous and leafy green vegetables, high fiber cereals, beans, plain yogurt, and others.

EXERCISE Research suggests that just 30 minutes a day of moderate physical activity, along with a 5-10 percent reduction in body weight, can produce a 58 percent reduction in diabetes. Work with a health care professional to determine an appropriate level of exercise.

SUPPLEMENT SUPPORT People who are diabetic and pre-diabetic have increased needs for many nutrients since they may suffer from impaired metabolism, loss of nutrients through frequent urination, and loss of nutrients due to medications. Important nutrients for diabetics include vitamin C, magnesium, B vitamins, zinc, vanadium, and chromium, which can be taken in a comprehensive formula. Chromium in particular has been studied for its ability to help insulin function more effectively. Research also suggests that cinnamon may help by decreasing levels of blood sugar, blood fats, and cholesterol. As with all supplements, it’s best to discuss any potential regimen with a qualified health care professional, especially if you’re taking any medications. These and other herbs and antioxidants give an extra boost to a healthy lifestyle, helping people with diabetes and pre-diabetes get control of their blood sugar, and control of their health.

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Knocking Out Yeast Infections WHEN YOU THINK OF THE WORD “fungus” it typically does not conjure up nice images. The truth is, we all walk around with fungus that lives in our bodies. One problematic fungus that lives in our intestinal tract is a yeast called Candida albicans. When we’re healthy, eating right, and living right, candida stays at manageable levels in the gut. However, certain circumstances can cause candida to grow and spread, causing a condition called candidiasis or yeast infection. These circumstances include: use of antibiotics, a compromised immune system, eating a diet high in sugar and refined carbohydrates, steroids, birth control, antacids and hormonal changes. When candida spreads, it typically goes to warm, moist environments, so it often colonizes in women in the vaginal area, although it can also end up in the mouth (known as thrush), in the respiratory system, on the skin, and in other areas.

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intestines. They are important immune substances in the digestive tract and play a key role in controlling yeast. With candida, it’s best to utilize a concentrated supplement to get things under control. With this one-two punch of killing yeast and maintaining an unfriendly environment for yeast, it’s possible to knock out a yeast infection, get rid of the discomfort, and optimize your overall health.

Reducing yeast in the body involves a one-two punch: 1) kill yeast and 2) create an environment that is unfriendly to yeast. To kill yeast naturally, there are a number of excellent anti-fungal herbs that can be used individually or in combination, including oil of oregano, garlic, goldenseal, or grapefruit seed extract. To create an environment that’s unfriendly to yeast, diet and probiotics are critical. Yeast feeds on sugar, so to keep yeast from thriving, sugar and foods that readily convert to sugar should be minimized. This would include limiting intake of refined grains, sugar, yeast breads, and fruit juice. Then add probiotics, the good bacteria that live in the

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The Healthy Edge

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Celebr Gather together with your loved ones for a memorable holiday feast

This simple T but special p dinner incorporates many delicious holiday favorites that just happen to be hhealthful l hf l too. Make k the h cranberry sauce early for a festive-smelling home when guests arrive. Enjoy roasted turkey with garlicky winter greens, creamy sweet potatoes, and an incredible gluten-free cornbread. Round out the menu with

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Pumpkin-Chocolate Swirl Cheesecake MAKES 24 SLICES Laced with spice and swirled with chocolate, this rich, creamy, pumpkin-flavored cheesecake is truly spectacular. CHOCOLATE CRUST

1. Preheat oven to 350°F. To make Chocolate Crust: Coat 9-inch springform

1½ cups chocolate graham cracker crumbs

pan with cooking spray. Combine graham cracker crumbs and butter in medium bowl. Press into prepared pan, and bake 10 minutes.

4 Tbs. unsalted butter, melted CHEESECAKE 4 oz. bittersweet chocolate 2 cups low-fat cottage cheese 2 8-oz. pkg. Neufchâtel cheese, softened 2 cups light brown sugar 3 large eggs 1 _ 3

cup all-purpose flour

1 15-oz. can pumpkin 1½ Tbs. ground ginger 1½ Tbs. ground cinnamon

pumpkin cheesecake for

2 tsp. vanilla extract

an unforgettable meal.

1 tsp. ground nutmeg

2. To make Cheesecake: Melt chocolate in bowl in microwave on medium power, stirring every 30 seconds to heat evenly. Set aside. Blend cottage cheese in food processor 3 minutes, until smooth. Add Neufchâtel cheese, brown sugar, eggs, and flour, and process until smooth. Add pumpkin, ginger, cinnamon, vanilla, and nutmeg, and process 1 minute, or until smooth.

3. Whisk 1 cup cream cheese batter into melted chocolate. Pour remaining batter into crust. Spoon dollops of chocolate mixture onto batter, and swirl with knife.

4. Bake cheesecake 1½ hours, or until top is firm and cake begins to pull away from sides of pan. Cool completely on wire rack; chill well before unmolding and serving. PER SLICE: 218 CAL; 6G PROT; 9G TOTAL FAT (5G SAT FAT); 29G CARB; 47MG CHOL; 177MG SOD; 1G FIBER; 22G SUGARS

November 2012

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PHOTO: JACQUELINE HOPKINS

brate! The Healthy Edge

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Celebrate! cont. Truffled Turkey Breasts with Winter Greens

This classy dish will impress your dinner guests, and it’s much easier than cooking a whole bird. Recipe by Lisa Turner

2 Tbs. butter

1. Preheat oven to 400°F.

4 small shallots, minced (¾ cup)

2. Heat butter in large skillet over medium heat. Add shallots, and cook 1 minute, or until fragrant. Add mushrooms and rosemary, and cook 5–7 minutes, until soft.

3 cups mixed mushrooms (cremini, shiitake, oyster), finely chopped 3 Tbs. minced rosemary 3 Tbs. minced parsley

3. Add parsley and Madeira, and bring to a boil.

¼

Reduce heat to medium, and cook 2–4 minutes, until liquid has cooked away, scraping up any browned bits from bottom of pan. Remove from heat, stir in 2 Tbs. truffle oil, and transfer to plate to cool.

cup Madeira wine or sherry

2 Tbs. white truffle oil, plus more for rubbing turkey 1 5-lb. bone-in turkey breast, halved at breast bone 2 Tbs. olive oil 2 bunches winter greens (such as kale or Swiss chard), stemmed, and chopped 4 cloves garlic, minced (4 tsp.)

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SERVES 6

4. Pat one turkey breast dry, and carefully lift skin away from flesh. Use fingers to fill pocket between skin and flesh with mushroom mixture, spreading evenly. Cover with skin, smoothing out any lumps; repeat with remaining turkey breast. Rub skin with additional truffle oil, and season with salt and pepper.

5. Arrange turkey breasts in large roasting pan, and roast 50 minutes to 1 hour, until juices run clear and meat thermometer reads 165°F when inserted into thickest part of breast. Remove from oven, transfer to platter, and let rest. 6. When turkey is almost done cooking, heat olive oil in skillet over medium heat. Add greens and garlic, turning to coat with oil. Cook 5–8 minutes, until greens are just tender. 7. To serve, arrange cooked greens on serving plates. Slice turkey ½-inch thick on diagonal to expose stuffing under skin. Arrange turkey slices over greens, and serve immediately. PER SERVING: 444 CAL; 61G PROT; 17G TOTAL FAT (5G SAT FAT); 11G CARB; 187MG CHOL; 355MG SOD; 6G FIBER; 3G SUGARS

November 2012

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Celebrate! cont. Garlicky Mashed Sweet Potatoes SERVES 6

The mellow flavor of roasted garlic is such a nice complement to naturally sweet tubers that there’s no need for butter. 1 large head garlic

3. Drain, and reserve 1 cup cooking water. Transfer sweet potatoes to serving bowl. 4. Squeeze roasted garlic cloves into sweet potatoes and apples. Add balsamic vinegar, and mash, adding cooking water as necessary to adjust texture for creaminess. Season with pepper, and serve hot.

1 Tbs. finely chopped fresh rosemary 1 Tbs. olive oil 4 large sweet potatoes, peeled and diced (8 cups)

PER SERVING: 158 CAL; 2G PROT; 2G TOTAL FAT (0.5G SAT FAT); 34G CARB; 0MG CHOL; 220MG SOD; 5G FIBER; 10G SUGARS

2 large apples, peeled and diced (2 cups) 2 tsp. salt 1 tsp. balsamic vinegar

1. Preheat oven to 375°F. Cut top off garlic head to expose cloves. Place on piece of foil, and top with chopped rosemary. Drizzle with oil. Wrap loosely with foil, and bake 50–60 minutes, or until soft and golden.

2. Place sweet potatoes and apples in pot with enough water to cover. Add salt, cover pot, and bring to a boil. Reduce heat to medium, and simmer 10 minutes, or until sweet potatoes are soft.

Old-Fashioned Cranberry Sauce

1. Bring sherry, sugar, and cinnamon to a simmer in saucepan over medium heat. Simmer 1 minute, or until sugar has dissolved. Add cranberries and walnuts, and cook 8 minutes, or until cranberries have popped, stirring constantly. 2. Transfer cranberry sauce to bowl, and chill well before serving. PER SERVING: 290 CAL; 3G PROT; 13G TOTAL FAT (1G SAT FAT); 41G CARB; 0MG CHOL; 4MG SOD; 3G FIBER; 36G SUGARS

SERVES 6

You’ll love the bright flavors in this easy but impressive cranberry sauce. Make it in the morning, and your home will smell amazing when guests arrive. Recipe by Eden Hommes 1 cup sherry or apple cider

Gluten-Free Sage Cornbread MAKES 16 PIECES

We call for yellow cornmeal here so that the shade can play off the green of the sage, but any type of cornmeal will work. Recipe by Nicola Nieburg Boxall

1 cup sugar ½

tsp. ground cinnamon

1 cup coarse or medium-grind yellow cornmeal

2 cups fresh cranberries, rinsed and drained

¾

cup brown rice flour

1 cup walnut pieces

¼

cup potato starch

2½ tsp. baking powder ½ tsp. baking soda ½ tsp. salt 1–2 Tbs. chopped fresh sage 1 large egg 1 cup low-fat buttermilk ¼ cup honey

1. Preheat oven to 400°F. Coat loaf pan or 9-inch square baking pan with cooking spray. Whisk together cornmeal, rice flour, potato starch, baking powder, baking soda, and salt in bowl. Stir in sage. 2. Beat egg in separate bowl. Whisk in buttermilk and honey. Stir wet mixture into dry mixture. Let stand 5 minutes.

PORNCHAI MITTONGTARE

1 Tbs. melted butter, optional

3. Spread batter in prepared pan, and bake 20–35 minutes, or until crisp and brown on top and sides. Brush with butter, if using. Cool 15 minutes before slicing. Old-Fashioned Cranberry Sauce

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PER PIECE: 90 CAL; 2G PROT; <1G TOTAL FAT (<1G SAT FAT); 19G CARB; 14MG CHOL; 222MG SOD; 2G FIBER; 5G SUGARS

November 2012

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BLUES

BUSTERS B Y LISA TURNER

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November 2012

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WAYS TO FIGHT DEPRESSION NATURALLY t’s so widespread that doctors and researchers have dubbed depression “the common cold of mental illness.” Yet in spite of its frequent manifestation, few good treatments have emerged. “Simply put, most people who are depressed have something wrong with their brain chemistry,” says William Walsh, PhD, brain researcher and president of Walsh Research Institute.“Life experiences can make things worse, but usually the dominant problem is chemistry.” Now scientists are finding that the right balance of nutrients—combined with lifestyle changes—can alter that chemistry and effectively treat depression, often better than drugs. “The brain is, essentially, a chemical factory that constantly produces neurotransmitters—brain chemicals such as serotonin, dopamine, norepinephrine, and endorphins that pass messages

I

between nerve cells in the brain,” says Walsh. “The raw materials for these neurotransmitters are amino acids, vitamins, minerals, and other nutrients.” If the brain receives the wrong array of nutrients, an abnormal array of neurotransmitters can result. For example, vitamin B6 is a major cofactor in the synthesis of serotonin, a mood-regulating neurotransmitter. So it’s common to find a serotonin deficiency in people who don’t get adequate vitamin B6 in their diets. When coupled with lifestyle changes that promote neurotransmitter production, nutrient therapy may be all you need to beat the blues. If your sadness becomes serious enough to dramatically affect your lifestyle, it’s time to seek professional help. Otherwise, try these natural ways to beat the blues:

The Healthy Edge

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BLUES BUSTERS CONT.

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ENJOY SOY. It’s rich in L-tryptophan and L-tyrosine, amino acids that the body uses to produce neurotransmitters. L-tryptophan is necessary for serotonin, which is associated with feelings of wellbeing; L-tyrosine is converted into dopamine and norepinephrine, neurotransmitters that regulate mood and behavior. Eat soy in its whole-food or fermented forms—edamame, tofu, or tempeh—rather than soymilk or soy protein powder. Turkey, cheese, chicken, fish, and beans are other sources of tryptophan. You’ll find tyrosine in almonds, avocados, bananas, cheese, and pumpkin seeds.

4

CHECK FOR ALLERGIES.

Food allergies or sensitivities may exacerbate—or even cause—mood swings, depression, or anxiety, says Joel C. Robertson, an expert in pharmacology and author of Natural Prozac. Wheat is a common culprit, he says, so try eliminating it from your diet for a few weeks and see if symptoms improve. Or consult a health care professional who can help you pinpoint hidden food allergies. Most naturopaths and osteopaths can lead you in the right direction.

5

2

SAMPLE ST. JOHN’S WORT. This flowering herb

has long been used to treat mood and depression. In one meta-analysis, it was found to be as effective as antidepressant drugs, with fewer side effects. And in a large study of 1,778 patients, 77 percent of those who took St. John’s wort supplements experienced significant improvement in their symptoms after 12 weeks. Take 900 mg per day of a product that’s been standardized to 0.3 percent hypericin content, says herbalist Roy Upton, RH.

3

6

HOP ON THE WAGON. Alcohol is a central nervous system depressant that hampers neurotransmitter function, and heavy drinking is associated with increased risk of depression. More than two drinks per day can also disrupt the REM stage of sleep, which is necessary for serotonin production. If you’re prone to depression, skip the strong stuff and order sparkling water with juice; or limit your drinking to social occasions, and use alcohol only in moderation.

BEWARE RESTAURANTS.

Many Chinese (and other) restaurants use seasonings and sauces that contain monosodium glutamate (MSG), an excitotoxin that can decrease the efficiency of neurotransmitters and lead to anxiety and depression. When you’re eating out, tell your server that you’re sensitive to MSG; or order foods that are steamed or grilled, with sauces on the side. And skip the diet soda; most of them are sweetened with aspartame, which also acts as an excitotoxin. Choose green tea or sparkling water instead. 26

STOP SNACKING. Cookies, candy, and other sugary treats lead to blood sugar fluctuations that can cause mood swings, fatigue, and symptoms of depression. Over time, chronic sugar intake also depletes B vitamins, further hampering neurotransmitter production. Stick to non-sugary snacks—nuts, seeds, carrot sticks, popcorn, or hummus—and eat sugar only in limited quantities after a balanced meal. Protein, fiber, and fat slow its absorption, making it less likely to cause blood sugar swings.

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RETREAT. In one study, heart patients who participated in a four-day spiritual retreat had immediate improvement in their levels of depression. The non-denominational retreat included meditation, guided imagery, drumming, journal writing, and outdoor activities. Studies on teenagers, college students, and other groups have found similar benefits of spirituality and prayer. Construct your own retreat: a weekend alone in the mountains, a day of quiet meditation with a spiritual group— whatever works for you.

8

NOSH ON BRAZIL NUTS. They’re one of the best natural sources of selenium, a trace mineral and powerful antioxidant. Multiple studies have linked low selenium intake with depressed mood, and others have found that selenium improves mood and reduces anxiety. Turkey, cod, and tuna are other good sources.

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SUPPLEMENT WITH SAM-E. S-adenosylmethionine,

or SAM-e, is a compound that’s involved in neurotransmitter production and function. It has been used in Europe for nearly 40 years to treat depression. A number of studies suggest that low levels of SAM-e can lead to symptoms of depression. In one large analysis, 10 out of 14 studies found SAM-e to have significant results in treating mild to moderate depression. A dose of 800 mg twice daily is generally found to be effective, but check with a qualified natural health care provider for more specific dosage instructions.

10

MOVE TO YOUR OWN GROOVE.

Exercise has long been known to boost mood, and moving at your own pace may be even more effective. In one study, women who exercised to their own preferred intensity had better results (and exercised more) than women who were given a prescribed regimen. Other studies show that exercising five times per week at a moderate-to-high intensity is most effective. Try tennis, swimming, or dancing for the most uplifting results.

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PILE ON PAELLA. Saffron— the spice used in paella—is a traditional treatment for improving mood and lifting spirits, and modern research backs those claims. In one study, 30 mg per day of saffron extract was as effective as Prozac. You probably won’t get therapeutic doses from your daily diet, but it’s still delicious in paella, seafood dishes, and creamy soups.

November 2012

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BLUES BUSTERS CONT.

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ZONE IN ON ZINC. It’s necessary for producing GABA, a compound that fights anxiety and irritability associated with depression. A number of studies have also found that low levels of zinc are common in people with depression, especially in those who don’t respond to antidepressant drugs. Other research suggests that oral zinc can boost the effectiveness of antidepressants. The best food sources include oysters, crab, turkey, lentils, and pumpkin seeds. Or take a supplement; Women need 25–50 mg per day. Men may need as much as 100 mg per day.

13

BAKE WITH BUCKWHEAT. Not

only is buckwheat naturally glutenfree, it’s also rich in magnesium, a mineral that’s necessary for the synthesis of serotonin and other neurotransmitters. Studies have shown that people with symptoms of depression often have lower magnesium levels, and upping your intake of this important mineral may quickly improve symptoms of depression, anxiety, and insomnia. Use buckwheat flour in pancakes, muffins, and breads. Spinach, pumpkin seeds, and halibut are other good sources of magnesium. Or try supplements: People who took 150–300 mg at each meal and bedtime showed rapid recovery from depression symptoms.

14

BOOST YOUR Bs. B vitamins— especially B6, B12, and folate—are critical for brain health and necessary for converting amino acids into neurotransmitters. Vitamin B12 and folate may also play a role in forming SAM-e. Folate is so important that a deficiency may cause anxiety and even schizophrenic behavior. Turkey, tuna, milk, and eggs are good sources of all three; or take a high-quality B complex supplement.

15

TURN ON THE LIGHTS. Light

therapy, used for many years to treat seasonal-affective disorder (SAD) is also a powerful treatment for other forms of depression, including chronic, postpartum, and premenstrual depression, as well as bipolar disorder. Invest in a light box—you can find details on how to choose one at the Center for Environmental Therapeutics (www.cet.org). Better yet, get outside: Natural sunlight is the most effective form.

16

SAY OMMMM. Yoga, meditation, and deep breathing reduce stress, a common risk factor in depression and mood swings, says Daniel K. Hall-Flavin, MD, a psychiatrist at the Mayo Clinic. Stress also depresses immunity and increases inflammation, which are linked to symptoms of depression. Try some self-help stress relievers: Find a meditation group, take a yoga class, or practice deep breathing when you’re stuck in traffic. And learn to say no; cutting back on unnecessary commitments goes a long way to lessening stress.

17

FEAST ON FISH. Omega-3 fats are the best studied and safest treatment for mood disorders and depression. They help improve oxygenation of the blood, which stimulates the production of neurotransmitters. They also keep nerve cell membranes flexible to ensure efficient transmission of signals. Some studies suggest that the production of serotonin, norepinephrine, and dopamine is slowed in cases of inadequate omega-3 intake.

MELLOW YELLOW Lemon balm might not be the first herb that pops into your mind for lifting mood, but maybe it should be. This naturally calming herb has been long used to treat melancholy and depression. In addition, lemon balm also helps enhance alertness, sharpen focus, and strengthen memory. It might also put you in a good mood to learn that lemon balm is naturally rich in antioxidants, helps treat and prevent cold sores, and supports immunity.

GOOD MOOD SOLUTIONS AKIN’S OR CHAMBERLIN’S MAX EXTRACT ST. JOHN’S WORT is a high-quality standardized extract that is more concentrated and more bioavailable than regular herb powders.

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PARAGON PLUS HERBAL FOUNDATION B COMPLEX is a 50 mg B-complex formula in an exclusive Herbal Foundation base with hops, chamomile, peppermint, and other herbs.

TAJA TEA SAFFRON RED RUBIO & JASMINE TEA is a happy tea made with rooibos red tea and saffron, an ancient vitality herb. Saffron is known to promote a better mood.

HERB PHARM GOOD MOOD TONIC COMPOUND blends St. John’s wort with other moodboosting herbs, including ashwagandha, skullcap, and prickly ash bark. Simply add drops to water.

BLUEBONNET L-TRYPTOPHAN provides pure pharmaceutical grade free form L-Tryptophan in easy to swallow vegicaps for maximum assimilation and absorption.

November 2012

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8/24/12 10:03 AM


Fight Stress Naturally

BY SALLY KARLOVITZ, CN

STRESS: THE CONSEQUENCE of the failure of an organism to respond appropriately to emotional or physical threats whether actual or imagined. Stress is a serious problem that affects people of all ages, and many nutrition experts believe it is at the root of many physiological conditions. Stress can be caused by a number of factors, the most common being work pressure, death of a loved one, financial struggles, physical illness, changing jobs, and marital problems. Under stress, certain serious physiological effects take place including suppression of the immune system, fatigue, insomnia, indigestion, diarrhea or constipation, depression, anxiety, blood sugar imbalance, increased PMS and menopausal complaints, and memory loss. The good news is that with better food choices, exercise, and supportive nutritional supplements, you can help yourself feel better, sleep better, and have a better outlook on life. Take a walk outside in the fresh air, or participate in a yoga class to sooth frazzled nerves. Cut back on the sugar, caffeine, and refined foods that make symptoms worse, choosing instead nuts, fruits, and vegetables that nourish the body and improve overall health. When it comes to natural support, there are a variety of herbs and nutrients available to support the body when under stress. B VITAMINS, along with Vitamin C, are water-soluble nutrients quickly depleted under stress. Of the B-vitamins, B5 (pantothenic acid) is essential for noticeable results with stress relief because B5 activates the adrenal glands. Your adrenal glands are important because they are responsible for secreting more than 50 different

STRESS-B 100 WITH VITAMIN C

RELORA, a combination of the plant extracts Magnolia and Phellodendron, has been shown to help control mild anxiety and mild depression, promote relaxation and even help maintain restful sleep. L-THEANINE is an amino acid derived from green tea. It elevates GABA in the brain, a chemical that keeps you feeling peaceful. PASSION FLOWER is a natural nervine herb that has a calming effect on the nerves and can be used day or night.

PUREXTRACT™ PASSION FLOWER

RELORA® EASE™

May support red blood cell health.*

Calms & soothes the nervous system.*

Helps support healthy relaxation.*

May provide support during times of stress.*

Relaxing herb.*

A complete blend of essential nutrients and herbs.

Continuous release formula for maximum absorption.

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hormones. If the adrenal glands become exhausted due to poor nutrition and repeated stress over time, they won’t do a good job of producing the hormones that regulate many processes in the body.

Concentrated fast-acting liquid extract.

Contains L-Theanine, Relora®, B6, magnesium and support herbs.

November 2012

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10/1/12 9:18 AM


Q&A Q:

Can you tell me more about elderberry? I heard it is good for the flu.

Elderberry certainly may be an herb you want to keep on hand during the cold and flu season. Historically used for pain relief and reduction in pain and swelling, the flowers and berries of the elder plant are now being researched as herbal remedies for bacterial sinusitis, bronchitis, high cholesterol, and management of the flu. Rich in flavonoids, elderberry works as a powerful antioxidant and immune system enhancer. The berries contain more vitamin C than almost any other herb and the juice has been used as a remedy for colds since Roman times. Studies done since the 1990s have shown that most people who are given elderberry extract experience relief from flu symptoms at least 4 days earlier than those not using it, so using it for the flu seems like a good option.

A:

PUREXTRACT™ ELDERBERRY Supports healthy immune function.* Rich in antioxidant bioflavonoids.* Concentrated fast-acting liquid extract.

Mighty Medicinal Mushrooms BY SALLY KARLOVITZ, CN MUSHROOMS HAVE BECOME increasingly popular in the culinary world, but they are also an important part of the world of medicine. Many mushrooms, including maitake, reishi, and shiitake, have known therapeutic benefits in the body, primarily related to the immune system. These mushrooms are rich in beta-glucans which have the ability to enhance natural killer (NK) cell activity. NK cells are part of the immune system that provide deep immune health and may have an anticancer benefit. In addition to the immune benefits, mushrooms provide a host of nutrients, including protein, vitamin C, B vitamins, calcium, fiber, and more. Here are just a few of the many medicinal mushrooms and their benefits. REISHI: In addition to its immune benefits, reishi helps promote respiratory health, with research showing that it has anti-inflammatory activity that may play a beneficial role in allergies and bronchitis. SHIITAKE: Currently one of the most popular anti-cancer medicines in Japan, Shiitake contains a polysaccharide called lentinan that has anti-tumor properties. Ongoing research has shown powerful antiviral properties in shiitake, as well as benefits for allergies and arthritis. MAITAKE: Maitake is particularly rich in beta-D-glucan, also called D-fraction, which has antiviral, antimicrobial, and immune stimulating activity. With these properties, maitake has been studied for its potential role in cancer and HIV prevention. Research also suggests maitake plays a role in healthy blood sugar control and insulin function. CHAMPIGNON: Champignon is a unique mushroom that has been used for its odorreducing properties. Body odor, bad breath, and flatulence happen when food is decomposed by intestinal bacteria into odor-causing substances, such as ammonia and indole. When used internally, champignon effectively reduces odors where they start, by decreasing levels of these chemicals in the blood and intestinal tract.

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

FLORA-PLEX™ ACIDOPHILUS COMPLEX Probiotic complex with FOS. May support healthy balance in the intestinal tract.* Blend of 3 strains of probiotic flora with FOS & champignon mushroom extract.

The Healthy Edge

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10/1/12 9:19 AM


NATURAL BEAUTY | BY KIM ERICKSON

reclaim HEALTHY HAIR Is your hair starving? Give it the nutrients it craves IT’S BEEN SAID that hair is a reflection of our well-being. Yet most of the damage our hair endures is self-inflicted. Poor eating habits can starve hair of nutrients. Overwashing, blow drying, and using a flat iron can make matters worse, leaving hair dry and damaged. But if our bad habits are the problem, adopting healthy new habits can renew our hair’s crowning glory.

Feed Your Follicles When hair needs some serious Rx, it’s time to reach for the nutrients it may be craving. Biotin. This B vitamin is necessary to spur cell growth, production of fatty acids, and the metabolism of fats and amino acids. Touted for its ability to strengthen hair, biotin can also help enhance hair’s manageability, according to one Italian study. It’s also essential for preventing hair loss, especially as we age. Any number of natural shampoos and conditioners contain biotin to help nourish hair topically, but you can also support hair from within by taking a biotin supplement. Borage, Evening Primrose, and Flax. Supplementing with essential fatty acids from these natural sources can condition hair from the inside out. Research suggests that these healthy oils can stimulate growth and make hair more pliable by mimicking sebum, the scalp’s own natural oil. Zinc. Low zinc levels can wreak hair havoc and may even cause hair loss. If you’re suffering from unexplained hair loss, ask your health care provider to check for a zinc deficiency. If supplementation is called for, be aware that zinc can block copper absorption, so make sure that your supplement also contains 1–2 mg of copper. MSM. Preliminary studies suggest that taking supplemental MSM can stimulate hair growth and boost brilliance and thickness. Since the structural proteins in hair (keratin) contain very high levels of

PARAGON PLUS HP PURE PRIMROSE: Moisturize and nourish hair from the inside out with the essential fatty acids found in this evening primrose oil supplement.

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RESERVEAGE ORGANICS KERATIN BOOSTER: This breakthrough formula is the first of its kind to feature “solubilized keratin” for hair, skin, and nail health. It also contains biotin and resveratrol.

sulfur, some scientists believe that sulfur from supplemental MSM can be used by keratin-forming amino acids to create healthier hair.

Natural Tress Relief Eating healthful foods and taking the nutrients mentioned above can go a long way toward making your hair happy. But it’s also important to treat your hair with tender loving care—and natural products. Harsh chemicals and procedures such as bleaching, straightening, or perming can damage keratin, making hair dull and frizzy. They can also lead to a head full of split ends. So steer clear of any hair care products that contain sodium laurel sulfate (a harsh detergent), triethanolamine (a dispersant that may cause cancer), or preservatives such as parabens or diazolidinyl urea. Instead, check labels for ingredients such as chamomile, elder, horsetail, oatstraw, rosemary, and vitamin E. All are great additions to help foster a healthy mane that you can be proud of.

ANDALOU NATURALS LAVENDER & BIOTIN FULL VOLUME SHAMPOO: Packed with biotin and fruit stem cells, this shampoo infuses essential protein for thicker, fuller strands with improved strength and texture.

November 2012

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10/1/12 2:25 PM


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GO GLUTEN FREE | BY MELISSA DIANE SMITH

sugar smart HOLIDAYS

LOW-GLYCEMIC APPLE CRISP SERVES 12

Low-glycemic choices that have fewer carbs than standard gluten-free fare

With blanched almond flour, walnuts, and organic coconut nectar, this naturally gluten-free dessert is a low-glycemic alternative to apple pie made with refined white rice flour, starches, sugar, or honey—and a perfect end to a holiday meal.

Dump sweetened beverages. The easiest way to be sugar-smart is to avoid sweetened drinks, including festive punches and soda. Opt instead for sparkling mineral water, unsweetened iced tea, hot tea, or coffee. Use nut flour, coconut flour, or bean flour. Nut flours are low in carbohydrates and rich in nutrients, and they can be used to make everything from pie crusts to muffins. Plus, studies show that eating nuts reduces the risk of heart disease and diabetes. Try blanched almond flour, offered by companies such as Dowd & Rogers and JK Gourmet. Other low-glycemic options are fiber-rich coconut flour, hazelnut flour, or bean flours, such as garbanzo and fava flour. Sweeten desserts sensibly. Use low-glycemic sweeteners in baked goods, and reduce the amount of sweetener in recipes when possible. An easy substitute for high-glycemic honey is low-glycemic coconut nectar. An easy alternative for white sugar in recipes is unrefined coconut sugar. Unlike agave nectar, neither coconut nectar nor coconut sugar is high in fructose, which is important, as excessive fructose intake is implicated in the development of obesity and insulin resistance. Choose red potatoes over baking potatoes. Potatoes are high-carbohydrate foods that rank high on the glycemic scale and can be quite fattening when overeaten. If you opt for potatoes as a side dish at a holiday meal, try to use red new potatoes, which are lower on the glycemic scale than russet potatoes, and limit yourself to a small serving. Say no to bread. Avoid gluten-free bread and stuffing made with gluten-free bread or corn bread if possible. Instead make a stuffing using long-grain brown rice, onions, mushrooms, and celery, and fats such as olive oil or nuts, which lower the glycemic effect of the dish. For a lower-carb alternative, ditch gluten-free grains altogether and make a vegetable- and nut- or seed-based stuffing. Skip The corn. Corn is a high-glycemic, high-carb grain that can fatten us up just as it fattens up cattle. In place of corn, serve low-glycemic legumes, such as green peas, or better yet, lower-glycemic, lower-carb green beans, asparagus, or broccoli. Also, be sure to have salad. Leafy greens and salad vegetables have so few carbohydrates that even in generous serving sizes they won’t affect your blood sugar very much. And that means stable energy levels to enjoy your holidays more fully. 34

1¾ cups blanched almond flour ½

tsp. unrefined sea salt

1½ tsp. ground cinnamon, divided ½

tsp. nutmeg

1-3 cup coarsely chopped walnuts 2 Tbs. unrefined organic extra virgin coconut oil, warmed so it is liquefied 4 Tbs. organic coconut nectar, divided 1 Tbs. gluten-free vanilla extract or vanilla flavor 4 cups Gala apples, peeled, sliced thin, and chopped in half width-wise 1 Tbs. arrowroot powder

1. Preheat oven to 350°F. Mix almond flour, sea salt, 1 tsp. cinnamon, nutmeg, and walnuts in medium bowl. Mix coconut oil, 3 Tbs. coconut nectar, and vanilla in separate bowl. Stir wet ingredients into dry, then combine ingredients with hands to create crumbly mixture. 2. Grease 8- by 11½-inch, 2-quart casserole dish. Mix apples, remaining coconut nectar, arrowroot powder, and remaining cinnamon together in medium mixing bowl. Arrange apple mixture in baking dish. Crumble topping over apples.

3. Bake 18–20 minutes, until dish is fragrant and top is brown but not burnt. Serve warm. PER SERVING: 177 CAL; 4G PROT; 13G TOTAL FAT (3G SAT FAT); 14G CARB; 0MG CHOL; 59MG SOD; 3G FIBER; 9G SUGARS Recipe reprinted from the Going Against the Grain Group, 2011.

PHOTO: PORNCHAI MITTONGTARE

WE’RE ENTERING THE HOLIDAY season—that time of year filled with carb-laden stuffing, potatoes, and baked goods that send blood-sugar levels soaring. This can lead to uneven energy levels, unwanted weight gain, and a worsening of prediabetic or diabetic blood sugar levels. Unfortunately, eating gluten free doesn’t solve these problems, because ingredients typically used in gluten-free recipes—such as rice, corn, and millet—are high in carbohydrates and high on the glycemic index (meaning they spike blood sugar levels). That’s the bad news. The good news is that there are foods that are both gluten free and low glycemic or low carb, so you can enjoy sweet treats and seasonal pleasures without bitter health consequences. Try these tips for staying gluten-free and sugar-smart this holiday season:

November 2012

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NATURAL GOURMET | BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

surprising SUPERFOOD Holiday-favorite pumpkins boast unexpected health benefits

CRAN-ORANGE PUMPKIN HUMMUS

NOTES FROM CHEF JEANNETTE For an even fresher-tasting, more nutrient-rich hummus, make your own pumpkin purée. Pick up a 3to 4-pound sugar pumpkin. Using a sharp cleaver or chef’s knife, remove the stem and cut the pumpkin in half. Scoop out the seeds with a spoon. Using a sharp chef’s knife, cut away the peels and discard. Cut the pumpkin flesh into chunks, place in a slow cooker, and pour ¼ cup water or apple cider into the bottom. Cook on low for 5–7 hours, until soft. Mash with a potato masher or purée with an immersion blender. Allow to cool, and serve. Yield: 2–3 cups purée. For an additional snack, keep the seeds you scooped out of the pumpkin, and clean and roast them.

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SERVES 12

1 15-oz. can great northern beans, drained 1 15-oz. can pumpkin purée, unsweetened 3 Tbs. tahini ¼ cup fresh-squeezed orange juice 1 Tbs. apple cider vinegar 2 tsp. orange zest 1 tsp. cumin ¼ tsp. allspice ½ tsp. salt ¼ cup juice-sweetened dried cranberries

1. Process beans in food processor until nearly smooth, scraping down sides as necessary. Add pumpkin, tahini, orange juice, cider vinegar, zest, cumin, allspice, and salt, and process until smooth, scraping down sides periodically. Stir in cranberries, and serve with vegetable crudités or sliced fruit on the side. PER SERVING: 67 CAL; 3G PROT; 2G TOTAL FAT (<1G SAT FAT); 11G CARB; 0MG CHOL; 183MG SOD; 3G FIBER; 4G SUGARS

PHOTO: PORNCHAI MITTONGTARE

WE NEVER SEEM TO NOTICE THE PUMPKIN until holiday time, but really, we should. It’s a high-fiber, low-calorie food that’s loaded with nutrients such as vitamin A. Plus, it’s one of the few exceptions to the rule that canned fruits and vegetables are never any good (another exception being pineapple). If you’re looking for a high-fiber snack that’s perfect any time of year, just try mixing that fabulous pumpkin with some great northern beans for a delicious pumpkin hummus. To add a bit of holiday flare, Chef Jeannette took that classic mixture and updated it with seasonal cranberries and oranges. In addition to the oranges’ beneficial boost of vitamin C, cranberries offer a bevy of antioxidants. According to a study published in the Journal of Agriculture and Food Chemistry, cranberries have been shown to contain more antioxidant phenols than 19 other commonly eaten fruits. And emerging research suggests that cranberries contain compounds that may offer a natural defense against atherosclerosis and protect the brain against free radical damage and loss of cognitive function. Put it all together with the pumpkin, and you’ve got an easy-to-make, supernutritious dip that’s perfect for holiday entertaining.

November 2012

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10/1/12 9:28 AM


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Produced from pure cranberry fiber infused with cranberry extract for a concentrated formula.

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Akins Healthy Edge November 2012