ENJOY SUMMER’S BOUNTY ALL YEAR LONG
BRAIN BOOSTERS 12 NATURAL WAYS TO SHARPEN YOUR MIND
DEEP CLEANING SAFE & SIMPLE DETOX PLANS
fresh or frozen
berries pack a health punch p. 36
SEEING AND BELIEVING THE BEST SUPPLEMENTS FOR EYESIGHT
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Authentic Liquid African Black Soap An eﬀective, natural cleanser for all skin and hair types. Black soap is naturally rich in purifying, detoxifying charcoal ash, but is also very mild and gentle. It is perfect for sensitive skin, irritated, or problem skin. This all-purpose soap can be used as a body wash, facial cleanser, shaving soap, shampoo, and more. Handcrafted with fair trade shea butter. Available in Tangerine Citrus or Peppermint.
Made for Men Facial Care
Pure, natural and organic skincare products formulated just for men. Face & Body Wash is a soap/sulfate free formula that helps to cleanse skin, leaving you feeling fresh and clean. S Shave Gel is enriched with organic vveggie oils to moisturize, soothe, and allow a close smooth shave. Face Crème is a light, non-greasy aftershave balm and moisturizer. n
Coconut Oil Baking Sticks
Natural Baby Products Pure, natural and organic products perfect for your baby. Bamboo Baby Wipes are soft bamboo wipes that are alcohol free and perfect for sensitive skin. They are an eco-friendly choice – 100% biodegradable! Bath & Body Wash is a gentle soap free cleanser enriched with organic sweet orange and skin-softening oils. Baby Moisturizer keeps baby’s skin soft and smooth with a light blend of organic oils.
Trim TonIQ The natural appetite management supplement.* Low calorie, stevia sweetened, fruit-based beverage with CLA, carnitine, African mango, bitter orange, & more. No caﬀeine.
Pre-measured, spreadable baking sticks. Use to replace butter. Made from 100% organic extra virgin coconut oil. Organic and fair trade certiﬁed.
Lotion Bar Naturally moisturizing, delicately fragrant and richly satisfying to both mind and body. This lotion bar provides deep moisturizing with no greasy residue. Made with fair trade shea butter. Portable & convenient for travel. Available in 4 scents: Ginger Blossom, Lavender, White Lily & Amber, and Pear.
Cold Brew Green Tea Cold brew green tea on the go! Makes cold-brewed tea right in your water bottle – just shake to steep. Natural source of antioxidants. No calories, sugar, or gluten. Available in 4 varieties: Original, Mint, Mango, or Peach.
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Hyaluronic Acid for Skin & Joints
German Bread Mixes Now you can make authentic German bread at home! Bauerenbrot is a traditional farmer's bread mix. Landbrot is a traditional country bread mix. Included easy "no knead" directions.
Organic Maca Blend A great way to boost energy and performance naturally! This high potency blend includes raw yellow, black, and red maca powders. Just add to smoothies, milk, or hot chocolate for an energizing boost. Low glycemic and gluten free.
ThinBerry Satiety Controls appetite and supports fat burning.* With Slendesta®, a proprietary potato extract that aids in suppressing appetite by safely increasing cholecystokinin (CCK), a hormone in the body that aids in increasing satiety resulting in a feeling of fullness.* Enhanced with chromium, green coﬀee extract, & green tea.
Healthy Feet & Nerves Supports healthy nerve function in the feet and throughout the body.* A unique formula that provides nutrient support for activity and comfort.* With bioactive B6, B12, alpha lipoic acid, BosPure boswellia, and chromium.
Hyaluronic Acid is a compound naturally found in every tissue of the body, with the highest concentrations occurring in connective tissues such as skin and cartilage, and in ﬂuids in the joints. With normal aging, hyaluronic acid levels can diminish, aﬀecting both skin and joints. Joint Support. Hyaluronic acid is found in the synovial ﬂuid surrounding the joints. It acts as a shock absorber and lubricant for the joints. Skin Support. One of the primary roles of hyaluronic acid is that it attracts and holds water, acting as a space-ﬁlling substance in the human body. This is necessary to keep collagen hydrated and youthful. The skin contains over 50% of the body’s hyaluronic acid, so it is vital for the skin’s structure and maintenance, helping to maintain youthful smooth, elastic skin. Because oral supplements of hyaluronic acid can help the body retain moisture, it may also help relieve skin conditions such as severe dryness, eczema, or psoriasis.
Paragon Plus™ Hyaluronic Acid Extra™ An important constituent of jjoint ﬂuid and connective tissue.* e.* Hyaluronic Acid acts as a lubricant & plays a role in resisting compressive forces.* With 50mg of MSM for additional joint support.*
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20 Feed Your Head 12 Steps to Sharpen Your Mind Contrary to what you may have heard, Alzheimer’s disease is not a natural part of aging. The right combination of diet, exercise, supplements, and lifestyle changes can help promote brain health and keep you sharp as you get older.
24 Frozen Assets Get Sun-Kissed Summer Flavor All Year Long This time of year, it’s easy to take the abundance of available fresh produce for granted. But what to do in December? Why not store away some of summer’s best for those long winter nights? Here’s how.
DEPARTMENTS NEWS FLASH 6
SUMMER SKIN 18
NATURAL BEAUTY 32
The Latest Research: Eye care basics, natural poison ivy soothers, and more.
Enjoy Your Time in the Sun: How to save your skin from sun exposure, insect bites, and other seasonal stressors.
No Sweat: We love the warm weather, but not the perspiration that comes with it. Luckily, there are safe, natural ways to beat the heat.
HEALING EDGE 12 Under Pressure: The best foods and supplements to combat hypertension.
EXPERT’S CORNER 16 Detox the Easy Way: Integrative physician Jeﬀrey Morrison, MD, oﬀers simple, eﬀective ways to rid your body of toxins.
MASTERING PMS 19 Natural Relief: Nutrients and herbs that can soothe your symptoms without side effects.
STRESS SUPPORT 30 Optimizing Adrenal Health: These tiny glands are the key to dealing with stress.
ANTIOXIDANT HERBS 31 Nature’s Powerful Protectors: Key botanicals that ﬁght free-radical damage.
GO GLUTEN FREE 34 Tropical Treats: If you have additional food allergies on top of gluten sensitivity, coconut products can be a godsend in the kitchen.
NATURAL GOURMET 36 Berried Treasure: Packed with protective nutrients, raspberries, blackberries, and other bramble berries are the perfect healthful summertime refreshments.
PHOTO: PORNCHAI MITTONGTARE
SUPPLEMENT ADVISOR 10 Super Delicious Superfruits: Our top ﬁve nutrient-packed powerhouses.
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LET TER FROM THE EDITOR
Editorial Director Nicole Brechka Art Director Judith Nesnadny
One of the great things about summer is the abundance of delicious, nutritious produce that’s available this time of year. For the health conscious, there’s no better time to take advantage of fresh, locally grown, organic produce than right now. And this issue of The Healthy Edge is designed specifically to help you make the most of these choice summertime treats. For starters, we take a look at the health benefits of berries (p. 36) and coconut (p. 34)—flavorful favorites that can add an antioxidant boost to any meal or even replace many common allergens in your baking. Or, if your tastes run more to the exotic, we have a rundown of the healthiest tropical superfruits known to man (p. 10). From açai to noni, these natural powerhouses are bursting with flavor and packed with essential nutrients. Of course, you want to make sure that your diet is filled with fresh fruits and vegetables all year long—not just during peak summer months. And that’s where our cover feature, “Frozen Assets (p. 24), comes in. Featuring practical tips for preserving summer produce—plus plenty of mouthwatering recipes—it’s got everything to help you take advantage of summer’s bounty throughout the year. Even in the dead of winter. We hope you’ll enjoy this taste of the best the season has to offer! Jerry Shaver Executive Editor Have a question or comment? Email us at email@example.com.
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 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 firstname.lastname@example.org 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 email@example.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. 6. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
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B Y VERA TWEED B Y VERA TWEED
BASIC NUTRIENTS FOR ...
NEWSflash Shopping Guide Look for vision formulas designed for your individual needs, and eat a variety of foods high in key antioxidants. Spinach, kale, Brussels sprouts, collard greens, and eggs are good sources of lutein and zeaxanthin. Brightly colored vegetables and fruits will provide a combination of other antioxidants. And eat cold-water fish such as salmon at least twice a week.
he eyes are exposed to oxidative stress from UV light and radiation, pollution, and the aging process. However, a variety of antioxidants oﬀer protection against the most common eye diseases— age-related macular degeneration (AMD), glaucoma, and cataracts—and help maintain healthy vision.
ANTIOXIDANT COMBINATION A groundbreaking 2001 study—the Age-Related Eye Disease Study (AREDS)—identiﬁed a combination of antioxidants that slowed the progression of AMD, the leading cause of vision loss in the United States, by 25 percent during a 5-year period. The antioxidant combination consists of beta-carotene, vitamins C and E, zinc, and copper, and is available in a variety of eyehealth formulas. Try Source Naturals Visual Eyes.
FISH OIL More recent research at the National Eye Institute, one of the National Institutes of Health, found that ﬁsh oil can delay AMD complications by up to 50 percent and slow progression by up to 30 percent. Other research shows that ﬁ sh oil reduces inﬂammation, thereby protecting the eye against all types of vision problems.
LUTEIN AND ZEAXANTHIN The same National Eye Institute researchers found that the antioxidants lutein and zeaxanthin are especially protective. These two nutrients are building blocks of the eye. They ﬁlter certain wavelengths of light, help maintain the integrity of cells in the eye, and reduce oxidative stress. Nordic Naturals Omega Vision combines ﬁ sh oil with lutein and zeaxanthin.
B VITAMINS Research has also shown that folic acid and vitamins B6 and B12 protect against AMD. Vitamin B12 may also help to protect against glaucoma.
BILBERRY The herb bilberry contains antioxidants that have a particular aﬃnity for the eye, according to a review of research published in Alternative Medicine Review. The supplement may also help stop progression of cataracts.
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Be Age Defiant Choose Life Force
You can’t turn back time, but you can take steps to resist the aging processes that impact vitality. Source Naturals LIFE FORCE , our award winning multi-vitamin, can help you get started. LIFE FORCE achieved the top score of 100% in an independent scientiﬁc study of 528 multiple vitamins. ®
Without you knowing it, your body may silently undergo four aging processes: oxidative stress; metabolic inﬂammation; cellular energy loss and the buildup of excess toxins. LIFE FORCE addresses each with more anti-aging nutrients than many other multiples. LIFE FORCE supports cellular energy with CoQ10 and alpha-lipoic acid; healthy inﬂammation with resveratrol and tumeric; and healthy detox with N-acetyl cysteine and silymarin; while delivering high potencies of vitamins and minerals, along with cutting-edge antioxidants. A complete science-based multi-vitamin, LIFE FORCE supports your body’s energy, heart and brain functions, sugar balance and immune system. So go ahead: Resist aging and live life with vitality.*
DID YOU KNOW
The energy required to carry out all of your body’s functions is generated by mitochondria. Each cell may contain thousands of these small organelles. According to the Mitochondrial Theory of Aging, our mitochondria become less efﬁcient as we age. Our cellular energy may decline, diminishing the body’s ability ©2012 Source Naturals, Inc. to carry out its functions. Product Comparison of Source Naturals Life Force Multiple, by Lyle MacWilliam. 2004.
*These statements have not been evaluated by t he Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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SAVE On Any Life Force Product ®
CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. LIMIT ONE COUPON PER PURCHASE. NOT REDEEMABLE ONLINE. RETAILER: Threshold Enterprises, Ltd. will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to: Threshold, Mandlik & Rhodes, PO Box 490 Dept #1130, Tecate, CA 91980 Cash value: 1/100¢.
MANUFACTURER’S COUPON EXPIRES 04/01/2013
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POISON IVY Take the uncomfortable itch and pain out of poison ivy, oak, or sumac rashes with these natural suggestions— what to drink, what to take, and what to eat for fast relief. What to Drink: Echinacea can help strengthen your immune system and promote faster healing of poison ivy. Try Bija Lemon Ginger Echinacea Tea.
+ What to Take: If needed, use both an internal remedy (we like Hyland’s Poison Ivy/Oak homeopathic formula) and a topical treatment (try All Terrain Ditch the Itch Spray).
+ What to Eat: Foods rich in vitamin C can help lessen inflammation and boost immunity. Spinach, especially when eaten raw or lightly cooked, is an excellent source of C.
PYCNOGENOL for MENOPAUSE Supplementing with Pycnogenol, an extract of French maritime pine bark, helps relieve menopausal symptoms, according to an Italian study of 70 women between the ages of 40 and 50. In the study, published in the journal Panminerva Medica, subjects who took 50 mg of the supplement twice daily for eight weeks saw reductions in hot flashes, night sweats, mood swings, irregular periods, loss of libido, vaginal dryness, bloating, digestive problems, and irregular heart beat.
REFRESH WITH BERRY JUICES Scientists just keep finding more and more reasons to love berry juices. For example, the Mayo Clinic has recently found that cranberry juice—well known as a remedy for urinary tract infections—also protects against hardening of the arteries. And in Finland, an animal study found that lingonberry, cranberry, and black currant juices reduce inflammation and harmful blood clotting. Other demonstrated health benefits of berry juices include improved energy and weight loss with goji berry juice, and less joint pain and atherosclerosis with açai juice. So instead of drinking that sugary soda at backyard barbecues and picnics, try a healthy glass of pomegranate, cranberry, mangosteen, açai, sea buckthorn, lingonberry, black currant, goji, noni, or other exotic juice. When using concentrated juices: with plain or sparkling water. * Mix If you prefer more sweetness, add organic apple juice or a little stevia. * For a more festive drink, add a sprig of mint or some fresh or frozen raspberries * or blueberries in a cocktail glass.
fizzy favorites All you need is water to turn any of these effervescent vitamin formulas into a refreshing, fizzy-style drink. Here are 5 standout selections to try. American Health Ester-C Effervescent. One packet provides a punch of non-acidic, easy-to-digest EsterC—1,000 mg. Electrolytes and B vitamins round out this sparkly supplement, in freshtasting Natural Orange flavor. Nordic Naturals Omega-3 Effervescent. Tasting is believing with this product. One stick supplies 670 mg of omega-3 fats from cod liver oil and 1,200 IU of vitamin D3. It’s sweetened with stevia and comes in a delicious Creamy Orange Flavor—no fishy taste whatsoever! E Boost Pink Lemonade Packets. Support energy and immunity, and give a boost to your day with vitamins C, B6, B12, zinc, & green tea in an effervescent powder. Just add water & drink! Vitalah Oxylent Oxygenating Multivitamin Supplement Drink. One packet of this great-tasting multi provides a comprehensive nutrient blend, including oxygenating enzymes. Ingredients are easy to absorb and of the highest quality.
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SUPPLEMENT ADVISOR | BY VERA TWEED
super delicious SUPERFRUITS Five tropical treasures you need to know about now PARAGON PLUS MANGOSTEEN MAX is a superfruit cocktail that blends Mangosteen with Goji, Pomegranate and other fruits, supplying an array of powerful antioxidants.
FOR CENTURIES, CERTAIN FRUITS have provided residents of their native habitats with high levels of energy, and long, healthy lives. In recent years, scientists have been learning why these fruits seem to have superpowers. Here’s a look at some of the best, which are available fresh, or in juices, powders, capsules, or blends.
Açaí Historians estimate that açaí has been a staple for human beings in Brazil’s Amazon region for at least 9,000 years. In that area, locals climb palm trees that are up to 50-feet tall to pick the fruit, but they are amply rewarded with stamina and good health. Scientific studies have found that açaí is one of the richest sources of antioxidants around. In a study of people with fibromyalgia, açaí juice reduced inflammation and pain, and improved joint mobility. And because açaí provides stable levels of energy, it may also help with weight loss. Cacao Although we don’t think of chocolate as a fruit, it certainly comes from one. The cocoa, or cacao tree bears fruit in the form of pods shaped and often sized much like an American football. Cocoa beans, the source of chocolate, are seeds in the pods. Cocoa is high in both magnesium and antioxidants that help to regulate blood pressure, improve circulation, and protect the heart. Rather than being limited to chocolate and cocoa drinks, we can now buy raw cocoa beans, cocoa nibs, raw powder, and an edible form of cocoa butter, a healthful form of saturated fat in the bean.
Mangosteen Found in tropical regions of Asia, Africa, and the Pacific, the mangosteen fruit contains a unique type of antioxidant known as xanthone. Nutritional analysis and animal research show that these have the power to prevent cancer, reduce inflammation and allergies, boost resistance to infection, and suppress appetite. The fruit also contains a range of key vitamins and minerals. Maqui Maqui comes from Patagonia in South America. In that region, the Mapuche Indians who drink maqui make up the only indigenous tribe that has never been conquered, and they credit the berry for their resilience. Extremely rich in a number of potent antioxidants, maqui also contains plenty of iron, potassium, and vitamin C.
NAVITAS CACAO GOJI SUPERFOOD POWER SNACKS are bite-sized organic snacks rich in ﬁber and vitamin C. These gluten-free, dairy-free snacks are great pick-me-ups in the afternoon.
PARAGON PLUS AÇAI XTRA is a potent superfruit blend made with Açai, blueberry, red sour cherry, and pomegranate that is supercharged with PureTrace trace minerals for enhanced absorption.
Noni It has a shape and color reminiscent of a hand grenade, and nutritionally, noni fruit packs a lot of power. Used as medicine for hundreds of years in Polynesia, noni may help protect against cancer, according to animal studies. Noni is also rich in antioxidants, healthful fats, potassium, vitamins C and E, and other nutrients whose benefits are only beginning to be discovered by scientists. 10
VITAMIN UNIVERSE HAWAIIAN NONI JUICE CONCENTRATE supplies all the vitamins, minerals, phytonutrients, and enzymes naturally found in noni in a concentrate form that allows you to take less.
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HEALING EDGE | BY JONNY BOWDEN, PHD, CNS
Combat hypertension naturally with these helpful foods and supplements
ABOUT ONE OUT OF EVERY three US adults has high blood pressure—and around 25 percent of them don’t even know it. In most cases, the exact cause isn’t known, but it’s generally agreed that dietary sodium is one of the villains. “People concentrate on sodium,” says Mark Houston, MD, director of the Hypertension Institute in Nashville. “But it’s also important to look at the ratio of sodium to potassium. Even if you have a high sodium intake, you could negate some of that by having a high intake of potassium. A diet high in potassium—as well as magnesium, another key nutrient—may improve blood pressure and reduce coronary artery disease and stroke.” And what foods are highest in potassium and magnesium? Fruits and vegetables of course. Here are some of the best: Swiss chard: One of the best-kept secrets in the vegetable world, this nutrient heavyweight delivers 961 mg of potassium and 150 mg of magnesium per cup.
Some foods help lower blood pressure through mechanisms other than their potassium content. Celery has been used for centuries in traditional Chinese medicine to treat high blood pressure. And modern science is conﬁrming its usefulness. In one study at the University of Chicago Medical Center, lab animals injected with an extract equivalent to 4 stalks of celery had a decrease in blood pressure of 12–14 percent.
Garlic also has a positive eﬀect on blood pressure. A number of analyses have concluded that garlic can modestly reduce blood pressure by 2–7 percent after four weeks, and a review article published in The Journal of Clinical Hypertension called garlic “an agent with some evidence of beneﬁt” in helping to reduce high blood pressure. 12
Beet juice contains nitrate, a gas that is converted into nitric oxide in the body. Nitric oxide relaxes muscles in the walls of the blood vessels, which in turn causes the blood vessels to dilate and allows for increased blood ﬂow. Research conducted at Queen Mary University of London found that high blood pressure returned to normal levels when test subjects were given 2 cups of beet juice per day.
Several studies have shown that compounds found in brown rice can help protect the body against hypertension by blocking an enzyme (angiotensin ll) that increases blood pressure. Whey protein powder has also been found to lower blood pressure in those with hypertension (but to have no eﬀect on people with normal blood pressure).
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for more information and a store near you Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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HEALING EDGE | BY JONNY BOWDEN, PHD, CNS, continued
Bananas: One medium banana contains about 422 mg of potassium and 32 mg of magnesium. Added bonus: that same banana has more than 3 g of fiber. Spinach: One cup of this nutrient-rich superfood contains 839 mg of potassium and more than 150 mg of magnesium.
SUPPLEMENT SAFEGUARDS In addition to diet, patients at the Hypertension Institute in Nashville take a range of supplements. Though all are important, Mark Houston, MD, emphasizes three: VITAMIN D: “Vitamin D is very important in blood pressure control due to its eﬀect on renin, a hormone that controls blood pressure. If vitamin D is low, renin is increased and this causes the arteries to constrict and increase the blood pressure.”
Orange juice: One cup of orange juice features 496 mg of potassium (more than a whole banana).
OMEGA-3 FATTY ACIDS: “They increase nitric oxide, a substance that opens up blood vessels—and they improve the elasticity of the arteries.” Take 5 g per day from ﬂax oil or 1,000 mg EPA from ﬁsh oil per day.
Dried apricots: Dried apricots contain 1,100 mg of potassium per half cup. But don’t overdo. They’re high in calories.
RESVERATROL: “Resveratrol also increases nitric oxide. Plus, it lowers arterial stiﬀness and slows vascular aging.” Take 100–200 mg per day. The full supplement program from the Hypertension Institute is outlined in Houston’s excellent book, What Your Doctor May Not Tell You About Hypertension.
Yams: A cup of cubed, cooked yams has 911 mg of potassium, making it one of the best vegetable sources available. Avocados: Don’t avoid these gems because of the fat, most of which is of the same heart-healthy type found in olive oil. A single avocado contains between 690 mg (for the California variety) and 1,067 mg (for the Florida variety) of potassium. Cantaloupe: One quarter of a medium cantaloupe contains 368 mg of potassium, not to mention a significant amount of vitamin A and beta-carotene. Figs: A half-cup of figs delivers 381 mg of potassium. Bonus: they’re also high in fiber (more than 5 g per half cup). Peaches: One large peach contains about 322 mg of potassium.
AKIN’S OR CHAMBERLIN’S TRUE RESVERATROL supplies 150 mg of full-spectrum plant sourced resveratrol and is enhanced with red wine extract for maximum beneﬁts.
Beans: Beans are bursting with potassium, and it almost doesn’t matter which kind you get. Per cup, kidney beans contain 717 mg (with 74 mg of magnesium), black beans have 611 mg (and 120 mg of magnesium), chickpeas have 477 mg (with 79 mg of magnesium), and the less well-known azuki beans top the list with 1,224 mg of potassium (and 120 mg of magnesium). Kale: One cup of chopped raw kale contains only 34 calories, yet it delivers 299 mg of potassium (as well as 80 mg of vitamin C). While this list represents an all-star group of bloodpressure lowering foods, there are plenty of others that can help get you to your ideal goal of 4,700 mg of potassium per day. Three pitted prunes, one kiwi, or a cup of broccoli each deliver about 250 mg of potassium; a medium apple provides 195 mg; and even a small 1.5-ounce box of raisins chips in 322 mg.
PARAGON PLUS VITAMIN D3 1000 IU supplies the active vitamin D3 in convenient capsule form.
WAKUNAGA KYOLIC BLOOD PRESSURE HEALTH FORMULA 109 combines Aged Garlic Extract with the heart-healthy enzyme nattokinase and also Suntheanine (L-theanine), an amino acid known to help promote relaxation.
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EXPERT’S CORNER | BY VERA TWEED
DETOX the easy way “DETOX” USUALLY EVOKES images of deprivation, but that’s not the way to do it, says Jeffrey Morrison, MD, an integrative physician and author of Cleanse Your Body, Clear Your Mind: Eliminate Environmental Toxins to Lose Weight, Increase Energy, and Reverse Illness in 30 Days or Less.
HE: Why do we need to detoxify?
Q. What’s your favorite way to unwind? A: I like to go for a run in Central Park. It’s quiet, peaceful, and the air is so fresh! Q. What speciﬁc supplements are essential to your daily regimen? A: Buffered vitamin C (1,000 mg daily), a multivitamin, and probiotics.
Q. What is your favorite food? A: I love Greek food, especially whole Branzini (Mediterranean sea bass) with a side of broccolini and beets. Q. What about a guilty pleasure food? A: Definitely dark chocolate—the darker the better!
JM: There are more than 20,000 different chemicals in our air, water, and food, and they accumulate in our bodies. At the same time, processed foods have become so pervasive that we’re becoming nutritionally depleted and our detoxifying systems are becoming overloaded. When you eat foods that are high in nutrients, the body is able to detoxify itself the way it was meant to. It’s like tuning up a car. All of a sudden, you get better gas mileage.
HE: Doesn’t detoxiﬁcation mean abstaining from normal food? JM: Juicing or fasting for more than one day is bad for your body because you’re not getting enough protein and other nutrients that you need. The body loves lean proteins such as organic chicken, fish, and grass-feed beef, as well as vegetables. Natural diuretics such as cucumbers, carrots, asparagus, and kale are great for ridding the body of fluid.
HE: Where should we start? JM: I recommend a 30-day program with my detox shake (recipe at right) for breakfast, fruit mid-morning, the shake plus a salad for lunch, vegetables as a snack if needed, and a non-toxic dinner such as roasted fish with kale or Brussels sprouts. You can switch around lunch and dinner. You also need to drink one to two liters of water per day—either plain or with lemon juice. And try to get 8 hours of sleep each
Freeing your body of unwanted toxins doesn’t have to be a chore
DETOX SHAKE SERVES 1 For flavoring, try a “mochaccino” with ½ capfuls of almond and coffee extracts. 1 scoop brown rice, pea, or combination protein powder (15 g protein) 2 Tbs. lecithin granules 1 Tbs. ground ﬂax seed or psyllium husks ¼ tsp. ground cinnamon ½ capful alcohol-free almond, coﬀee, and/or vanilla extract, optional ½ cup fresh or frozen organic berries, optional 1. Place dry ingredients in glass or blender, and combine with 1 cup water and extract, if using, until smooth. Add berries, if using, and blend in blender until smooth. PER SERVING: 245 CAL; 18G PROT; 11G TOTAL FAT (2G SAT FAT); 8G CARB; 0MG CHOL; 16MG SOD; 3G FIBER; 1G SUGARS
night. Your body cannot get rid of toxins when it’s deprived of sleep. It’s very important to choose organic produce and avoid processed foods, bread, pasta, or sugar while you’re on the program. During this time, you’re avoiding major allergens such as gluten, dairy, and soy, but you can reintroduce them afterward and see how your body reacts. The same program, done for 10 days each spring, summer, and fall will keep your body clean. If you eat clean food year-round, you may not need to detox as often. We each have different levels of toxicity, and in my book I developed tests to help you identify your own toxic burden.
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Summer Skin BY MARY ANN O’DELL, MS, RD IT’S SUMMER, and it’s time to get outside! Camping, picnics, water skiing, swimming, gardening, whatever it is, most of us will spend more time outside during the summer months. Here are some tips to keep your skin protected and glowing all summer long.
PREPARING SKIN FOR SUMMER SUN. Get your skin ready for summer by setting up and maintaining healthy skin lifestyle habits. From the inside, be sure to nourish and hydrate the skin. Eat plenty of antioxidant-rich foods like fruits, superfruits, vegetables, and unrefined whole grains. Include good fats such as those found in nuts, avocado, flax, chia, cold-water fish, and olive oil. These healthy fats support moisture balance in the skin. Be sure to drink lots of pure water. A hydrated body helps nourish skin cells and allows water-soluble vitamins to work better. On the outside, be sure to protect your skin with a natural sunscreen or sunblock. Look for a broad-spectrum formula that protects against UVA and UVB rays. And make sure your sunscreen includes nourishing and protecting ingredients such as vitamin E, vitamin C, green tea, and chamomile. Protect your skin from pests with natural insect repellents. Don’t apply chemicals to your skin to keep the bugs away. Look for completely natural insect repellents made with essential oils, not toxic chemicals such as DEET.
RECOVERING AFTER A DAY OUTDOORS Spending more time outside means more sun exposure, insect bites, and other common issues related to the great outdoors. Here is an overview of how to help your skin recover from those common summer problems. Sunburn occurs from overexposure to the sun. Aloe vera gel used topically is cooling, soothing, and speeds healing. Poison ivy, oak, or sumac is a common warm weather malady in many parts of the country. After exposure, use poison ivy soap and an herbal spray made with jewelweed, which helps to naturally relieve itching. Vitamin C is a natural antihistamine that reduces swelling and may help prevent infection and rash from spreading. And for insect bites and stings, always keep tea tree oil on hand as a natural antiseptic and insect bite soother.
OMEGA XTRA-PLEX™ Provides a balanced blend of essential fatty acids.* Combines borage, fish, and flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.*
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JEWELWEED IVY SPRAY Topical spray for poison ivy.* With grindelia, jewelweed, & witch hazel. Convenient spray.
TEA TREE OIL 100% pure and natural antiseptic. Useful for a variety of skin conditions, including blemishes, bug bites, and minor scrapes and cuts.
Supercharged with PureTrace™ trace minerals.
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Natural Relief for PMS Complaints BY SALLY KARLOVITZ, CN
I take Pycnogenol® for its antioxidant benefits, but what else is it used for? Pycnogenol® is a patented extract from French maritime pine tree bark. It is known mainly for its antioxidant properties, but has other benefits in the body as well.
IT IS ESTIMATED that at least 80 percent of women will experience some symptoms of premenstrual syndrome (PMS). Symptoms can include anxiety, irritability, mood swings, weight gain, water retention, cramps, and breast tenderness. Everything just seems out of balance!
Studies have shown that Pycnogenol® supports heart health by strengthening blood vessels and by reducing platelet aggregation, which improves circulation. These characteristics may also explain why Pycnogenol® also benefits the skin. A recent study found that daily supplements of Pycnogenol® resulted in improved skin elasticity and hydration. Pycnogenol has also been found to be protective against substances that cause inflammation and therefore of possible benefit for sufferers of arthritis or allergies. And recent research found that supplementing with Pycnogenol® helped lower blood glucose levels and blood pressure in type 2 diabetics. So the uses of Pycnogenol® are numerous, and research continues into the many benefits of this pine bark extract.
PYCNOGENOL® 50 MG
The common, conventional approach to PMS may include diuretics, antidepressants, and hormones, but the side effects from these treatments can be just as distressing as the PMS itself! The natural approach to PMS works to support overall balance in the female system while providing essential nutrients. DIET. Dietary changes can help alleviate common symptoms of PMS. Eliminate caffeine, even in small amounts, as it can worsen symptoms, especially breast tenderness. Drink plenty of pure water, and eat foods high in complex carbohydrates and low in fat. Include whole grains, legumes, and fresh fruits and vegetables in your diet to support optimum health and wellbeing. NUTRIENTS. All women should be taking a good daily multivitamin to ensure that they are getting essential nutrients on a daily basis. During PMS, females need increased amounts of B vitamins and magnesium. B6, supplemented with a balanced B-complex, is thought to play a key role in the production of serotonin, a neurotransmitter which has a calming effect in the body. B6 also acts as a mild diuretic. Magnesium plays many roles in biochemical functions in the body, and is extremely helpful for muscular relaxation, headaches, and cramps. HERBS. Specific herbs may help balance the female system and reduce some of the uncomfortable symptoms. Dong quai and chasteberry have a long history of use for female complaints. Chasteberry has been shown to increase the amount of progesterone in proportion to estrogen, helping to establish hormonal balance. Essential fatty acids from evening primrose oil have been a popular part of a treatment plan for PMS due to their support of hormonal balance. Studies have shown improved symptoms with use of GLA fatty acids from evening primrose oil. Don’t spend another month dealing with the uncomfortable symptoms of PMS. Take the natural approach to make your monthly experience with PMS a little easier, smoother, and more comfortable.
HP PURE PRIMROSE™ 1300 MG
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Promotes healthy skin and circulation.*
High potency evening primrose oil supplement.
Promotes optimal muscle, nerve, & bone health.*
Helps promote smooth skin and joint health. *
Supplies essential fatty acids, which may support skin & cardiovascular health.*
May help maintain proper cardiovascular health.*
French Maritime pine bark extract.
Supplies 9% GLA.
Combines 3 forms of magnesium for easy digestion & absorption.*
The Healthy Edge
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FEED YOUR HEAD 12
Natural ways to promote brain health and stave off Alzheimer’s disease >>
BY LISA TURNER
steps to sharpen your mind
eeling a little foggy? It may be a normal part of getting older, or it may be something more serious. As we age, it’s typical to lose some mental sharpness as brain cells begin to deteriorate and our bodies deliver essential fuels less eﬃciently. Alzheimer’s disease, on the other hand, is not an inconvenient aspect of getting older—it’s an incurable, degenerative, and ultimately fatal illness. Alzheimer’s disease is the most common form of dementia. It’s characterized by a buildup of amyloid protein plaques, tangled bundles of nerve ﬁbers, and the loss of connections between nerve cells in the brain. Symptoms generally appear around the age of 60, and the disease is usually diagnosed in people over the age of 65, but it can occur earlier. And it’s an enormous and troubling problem: Current estimates show that as many as 5.1 million Americans may have Alzheimer’s disease. The exact cause is unknown, but contributing factors include genetics, lifestyle, and diet. And while there’s no known cure for Alzheimer’s, there are things you can do to help prevent it—especially if you start early enough. “Childhood isn’t too soon to start protecting your brain,” says Daniel Amen, MD, author of Change Your Brain, Change Your Body. “And changing habits in adulthood can delay the onset of Alzheimer’s, and may prevent it entirely.” Here are some simple steps to help you do just that:
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CUT BACK ON SATURATED FAT. Saturated fat appears to increase
the risk for Alzheimer’s, possibly by compromising the blood-brain barrier and allowing harmful substances to enter the brain. In one study, people who ate fewer high-fat dairy products, red meat, organ meat, and butter lowered their chances of developing the disease. GET MOVING. Study after study points to physical exercise
as the single most eﬀective way to prevent Alzheimer’s disease. Increasing your heart rate by exercising for at least 30 minutes a day several times each week appears to inhibit Alzheimer’s-like brain changes. Try riding a bike, swimming, skiing, walking briskly, or playing tennis—anything you enjoy that you can do consistently, day after day.
SAVOR SARDINES. Tiny sardines are high in omega-3 fats
just like salmon and tuna, but because they’re smaller, they’re less likely to be contaminated with brain-draining heavy metals that can accumulate in the tissues of larger ﬁ sh. Buy the boneless, skinless variety packed in water, and use them like tuna: mixed on top of salads, tossed with cooked pasta, or stuﬀed in a yummy wrap.
4 5 6
EAT LIKE A BIRD. Many studies suggest that eating less food
decreases overall inﬂammation in the body. Other studies have found that restricting calories—especially carbohydrates—may help prevent Alzheimer’s disease by triggering activity in the brain associated with longevity. MIX IT UP. Eating a varied diet made up of dark leafy greens,
tomatoes, cruciferous vegetables, nuts, ﬁ sh, poultry, and fruit is the most brain-protective, according to studies. In particular, focus on fresh fruits and vegetables for their antioxidant value and defense against free radical damage, a key in Alzheimer’s prevention. CHECK YOUR B VITAMINS. In one study, people who had
elevated levels of homocysteine—an amino acid that has also been linked to heart disease—had nearly double the risk of developing Alzheimer’s disease. The body naturally takes care of excess homocysteine if it has enough folate and vitamin B12. So if you have a family history of Alzheimer’s or other risk factors, consider taking a folate and B12 supplement to keep your homocysteine levels in check.
LOOK TO LYSINE. New research suggests that the herpes
simplex virus type 1—the same virus that causes cold sores— may be associated with Alzheimer’s disease. Reactivation and growth of the virus inside nerve cells can contribute to cognitive decline, say scientists. If you get cold sores, start taking the amino acid lysine on a daily basis. Lysine helps inhibit the herpes virus naturally.
FLEX YOUR MENTAL MUSCLES. “Being bored is not only boring, it’s also potentially harmful to the long-term well-being of your brain,” says Amen. “In several new studies, people who don’t engage in regular learning activities throughout their lives have a higher incidence of Alzheimer’s disease.” New experiences are always mentally
The Healthy Edge
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FEED YOUR HEAD CONT. stimulating: try traveling to a foreign country, driving a diﬀerent route to work, learning to play chess, or taking up a new sport. Or learn to dance: You’ll get exercise, and memorizing the moves will put your brain to work.
ALZHEIMER’S 10 Warning Signs Forgetfulness or early signs of dementia? If any of these signs sound familiar, it may be time to seek medical care:
SOBER UP. Alcohol may increase the risk of Alzheimer’s disease, and drugs such as marijuana, cocaine, benzodiazepines, and prescription painkillers diminish brain function and damage neurons, says Amen. “Educate kids early about the dangers of drugs and alcohol,” he adds. “Adults should avoid recreational drugs, take prescription medications with caution, and limit alcohol consumption to no more than one to two normal-sized drinks per week.”
PROTECT YOUR HEAD. Brain injuries can cause lasting
damage and lead to Alzheimer’s disease. Helmets only oﬀer partial protection. “If your head hits the ground or a hard surface, it shakes the brain inside the skull, with our without a helmet,” says Amen. “Inside the skull are a whole lot of sharp, bony ridges—and a helmet can’t protect your brain from those.”
CATCH SOME RAYS. Decreased levels of vitamin D can increase Alzheimer’s risk. The best way to get more is sun exposure, but wearing sunscreen inhibits the skin’s production of vitamin D. The American Medical Association recommends 10 minutes of direct sun exposure, without sunscreen, several times each week. Or, consider a vitamin D supplement; the current recommendation is 400 IU per day, but most experts agree that as much as 2,000 IU per day is more appropriate. Ask your health care provider to recommend the best amount for you.
RETHINK YOUR COOKWARE. Although aluminum
cookware hasn’t been deﬁnitively linked to Alzheimer’s, many studies conﬁrm that aluminum concentrations in the brain are associated with increased risk. “Aluminum is toxic to brain function and one would assume less is better,” says Amen. Consider switching to stainless steel cookware and avoiding other sources of aluminum such as tap water and certain drugs.
1 | Memory loss that interferes with daily life, such as forgetting important dates or events, or asking for the same information over and over. 2 | Difficulty solving problems, developing and following a plan, or working with numbers; for example, following a recipe or keeping track of bills. 3 | Challenges in completing familiar tasks such as driving to a usual location or remembering the rules of a game. 4 | Becoming confused about times or locations; losing track of dates or seasons; or forgetting where you are and/or how you got there. 5 | Difficulty understanding visual problems and spatial relationships, such as judging distance or determining color or contrast. 6 | Difficulty following a conversation, repeating things over and over, or calling things by the wrong name. 7 | Misplacing things or putting things in unusual places. 8 | Poor judgment or decreased capacity for decision making; for example, giving large sums of money to telemarketers. 9 | Withdrawing from work or decreased involvement in social activities or hobbies, sometimes due to difficulties remembering how to complete tasks. 10 | Personality changes or changes in mood; for example, becoming anxious, confused, or depressed, or easily upset.
5 FAVORITE BRAIN BOOSTERS
PARAGON PLUS MIND FLEX
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TRUETONIQS BRAIN TONIQ
Try this botanical-based, caﬀeine free think tonic designed for those who need more mental focus and clarity. The refreshing citrus ﬂavor makes it a tasty way to give your brain a boost.
RAINBOW LIGHT OMEGA BRAIN PERFORMANCE
Smartly designed, this formula sharpens memory and aids brain health with puriﬁed deep sea ﬁsh oil (from anchovy, mackerel, and sardines), herbal remedies, and Huperzine A.
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Losing your memory as you age is natural. Improving your memory can be natural too. BrainStrong™ with life’sDHA™, the essential omega-3 nutrient for a healthy brain, is clinically shown to improve memory in adults.*† Including remembering why you walked into the kitchen. Introducing BrainStrong. Nourish Your Brain.
BrainStrongNaturals.com A trademark of DSM. © 2012 i-Health, a division of DSM. All rights reserved. *A recent clinical study showed that adults over 55 with a mild memory complaint who took 900mg/day of life’sDHA for 6 months, improved their short-term memory.
†These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat or cure any disease.
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frozen assets GET SUN-KISSED summer ﬂavor all year long when you preserve the season’s bounty in your freezer Believe it or not, one of the best tools for preserving peak-season fruits and vegetables is already in your kitchen: it’s your freezer. So pile that farmers’ market basket high or plan a trip to the roadside stand. From ripe, ready-to-use produce to frozen dishes you can thaw, heat, and serve, there’s plenty to put in cold storage for a winter day. By Mary Margaret Chappell
VICHYSSOISE (OR CREAMY POTATO-LEEK SOUP) SERVES 8
This classic French soup is great chilled in the summer or hot in the winter. 1 Tbs. butter or margarine 3 medium leeks, white parts sliced (3 cups) 1 medium fennel bulb, coarsely chopped 1 clove garlic, peeled ¼
cup white wine
3 large russet or Yukon gold potatoes, peeled and diced (3 cups)
Follow these steps for perfect results when freezing fresh produce.
1 sprig fresh thyme ½
cup low-fat sour cream, optional
cup chopped fresh chives
WASH AND DRY WELL Pat away excess moisture to prevent ice crystals from forming on fruits and vegetables.
1. Melt butter in large saucepan over medium heat. Add leeks, fennel, and
SPREAD IN A SINGLE LAYER On a baking sheet lined with parchment or wax paper, arrange fruits and vegetables in a single layer so that they are not touching. This cuts down on ice-crystal formation. Individually frozen fruits and vegetables are also easier to thaw and use.
2. Increase heat to medium-high. When leeks begin to sizzle, add wine, and
BAG IT AND TAG IT Label and date resealable plastic bags. Put frozen items in the bags, partially seal, and squeeze out any air to prevent freezer burn, then seal bags completely. (You can also do this with a vacuum sealer.) Lay ﬂat in the freezer to maximize space.
garlic; cover, and reduce heat to medium-low. Cook 20 minutes, or until leeks and fennel are very soft, stirring occasionally. cook 1–2 minutes. Stir in potatoes, thyme, and 5 cups water. Reduce heat to medium-low, cover, and simmer 45 minutes, or until potatoes are very soft. Remove thyme sprig, and purée with immersion blender or food processor until smooth. Stir in sour cream, if using, and cool. Season with salt and pepper, if desired, and garnish with chives. To freeze and enjoy later: Measure cooled soup into two 1-qt. resealable containers; freeze. To eat later: thaw, and serve at room temperature, or heat gently in medium saucepan until hot. PER 1-CUP SERVING: 94 CAL; 2G PROT; 2G TOTAL FAT (<1G SAT FAT); 19G CARB; 4MG CHOL; 36MG SOD; 3G FIBER; 2G SUGARS
PHOTOGRAPHY Pornchai Mittongtare
THE DEEP FREEZE DONE RIGHT
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Freezing tips: Trim tough dark green leaves from leeks, and cut white and pale green parts into Â˝-inch-thick rounds. Wash rounds well in cold water to remove any grit. Drain, and pat dry. Line baking sheet with parchment or wax paper, and arrange leek rounds in single layer on prepared baking sheet. Freeze. When frozen, transfer to resealable plastic bags. Thaw, and use as you would fresh leeks.
This classic French soup is great chilled in the summer or hot in the winter.
Vichyssoise (or Creamy Potato-Leek Soup)
The Healthy Edge
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frozen assets CONT. TOMATOES
Freezing tips: Line baking sheet with parchment or wax paper. Place whole tomatoes on baking sheet, set in freezer, and freeze until solid. Transfer frozen tomatoes to resealable plastic bags.
RICOTTA-BASIL STUFFED TOMATOES
Summer favorites zucchini, corn, and basil get baked in tomato shells for a light-yet-satisfying entrée. 8 large beefsteak tomatoes 2 large eggs
2 Tbs. plus 4 tsp. grated Parmesan cheese, divided
1 cup low-fat ricotta cheese
1 clove garlic, minced (1 tsp.)
Thawing tips: When ready to use,
cup ﬁnely chopped red onion
1 cup corn kernels
thaw in colander set over a large bowl to catch juices. Once thawed, peel, if desired, and use both tomatoes and liquid the way you would whole or chopped canned tomatoes.
cup chopped fresh basil
1 cup diced zucchini plus 24 very thin zucchini slices
1. Preheat oven to 350°F. Slice tops off tomatoes, and scoop pulp out of centers to make stuffable tomato shells; set aside. Discard half of tomato pulp; remove seeds from and finely chop remaining half of pulp.
2. Whisk together eggs and ricotta in medium bowl until smooth. Stir in red onion, basil, 2 Tbs. Parmesan, and garlic. Add corn, diced zucchini, and chopped tomato pulp; stir until combined.
3. Fill tomatoes just to top with ½ cup ricotta mixture. Sprinkle each tomato with ½ tsp. Parmesan, and top each with 3 zucchini slices and tomato top. Place in large baking dish.
4. Bake 45 minutes, or until filling is puffed up and tops are browned. Let stand 10 minutes before serving. To freeze and enjoy later: Cool stuffed tomatoes completely, then place in foil-lined baking pan. Wrap tightly in foil, then in plastic wrap, and freeze. When ready to eat, thaw tomatoes completely. Preheat oven to 350°F. Bake, uncovered, 20–30 minutes, or until filling is hot. PER STUFFED TOMATO: 130 CAL; 9G PROT; 5G TOTAL FAT (2G SAT FAT); 18G CARB; 65MG CHOL; 151MG SOD; 3G FIBER; 10G SUGARS
Cymling is a colonial American name for pattypan squash. In the South, it’s also the name for a squash dish made with pattypan or yellow crookneck squash and bacon drippings—which we’ve replaced with olive oil to create a more healthful option.
Freezing tips: Cut zucchini, yellow
4 lb. pattypan or yellow squash, cut into ½-inch-thick pieces (8 cups)
squash, or pattypan squash into ½-inchthick slices. Bring large pot of salted water to a boil. Drop squash in boiling water, and blanch 3 minutes. Drain, and rinse under cold water to stop cooking. Cool, pat dry with paper towels, and spread on baking sheet lined with parchment or wax paper. Freeze, then transfer squash to ½-gallon resealable plastic bags. The blanching and freezing technique also works for corn and all types of fresh beans.
cup olive oil
2 medium onions, halved and thinly sliced (3 cups)
1. Bring large pot of salted water to a boil. Add squash, and cook 3 minutes, or until just tender. Drain, and cool under cold running water.
2. Heat oil in large skillet over medium-high heat. Add onions and squash, and cook 5–7 minutes, or until onions are soft. Add ½ cup water, cover, and season with salt, if desired. Simmer 5 minutes. Uncover, and cook 5–10 minutes more, or until liquid has evaporated and squash are beginning to brown, stirring occasionally. Season generously with black pepper.
Thawing tips: Thaw in a colander set
To freeze and enjoy later: Allow cymlings to cool completely, then measure into resealable plastic bags. Press out excess air, seal, and freeze flat. Thaw before reheating. For best reheating results: coat skillet with cooking spray, and sauté 3–4 minutes, or until heated through.
over a bowl to catch any liquid. Discard liquid before using.
PER 3/4-CUP SERVING: 100 CAL; 2G PROT; 7G TOTAL FAT (1G SAT FAT); 9G CARB; 0MG CHOL; 2MG SOD; 2G FIBER; 5G SUGARS
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We’re surrounded by toxins. They’re everywhere. In the things we eat and drink, and even the air we breathe. Some toxins are by-products ucts of industrialization, others occur naturally. The good news: our bodies dies have a variety of ways to deal with toxins. The bad news: the current rent one load exceeds our body’s ability to adapt . . . and sooner or later everyone gets stung. That’s where Flor•Essence comes in. It helps your body remove ove toxins more efﬁciently then it can on its own. The question is, does es it ries, really work? Well, we’ve sold millions of bottles in over 25 countries, received countless testimonials from satisﬁed customers worldwide, ide, rica and Flor•Essence has been the top selling detox tea in North America for the past 10 years. Some people call it astonishing; we call it the antidote for modern civilization. ORGANIC + SUSTAINABLE + VEGETARIAN IAN 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *PLEASE NOTE THE ENVIRONMENT IS NOT ACTUALLY A POISONOUS SCORPION, FLOR•ESSENCE IS NOT ACTUALLY A SCORPION STING ANTIDOTE, AND IF YOU GET STUNG BY A POISONOUS SCORPION YOU SHOULD SEE A DOCTOR (FA AST).
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frozen assets CONT. STONE FRUIT, BERRIES, OR FIGS Freezing tips: Line baking sheet with parchment or wax paper. Slice plums, apricots, nectarines, peaches, or ﬁgs in half. Remove all pits, and peel peaches (other stone fruits don’t need peeling). Arrange fruit cut-side up on prepared baking sheet, or arrange berries so they are not touching one another on baking sheet. Freeze. Transfer to resealable plastic bags to store.
Thawing tips: Spread on baking sheet to thaw so that fruit retains its shape.
PLUM, APRICOT, OR FIG COBBLER
Unlike berries, which release a lot of liquid, plums, apricots, and figs thicken into a saucy compote when cooked, which means there’s no need for extra thickeners in this cobbler filling. 2 lb. fresh or frozen, thawed, pitted, and halved plums or apricots, or trimmed, halved ﬁgs 6 oz. ﬁrm silken tofu (½ pkg.), such as Mori-Nu, drained
1½ tsp. vanilla extract ½
tsp. almond extract
1 cup all-purpose ﬂour 2 Tbs. cornstarch
1 Tbs. cider vinegar
1½ tsp. baking powder
1 cup sugar
tsp. baking soda
1. Preheat oven to 350°F. Coat deep-dish glass or ceramic pie dish or 9-inch square glass or enamel baking dish with cooking spray. Arrange fruit in double layer in prepared dish.
2. Blend tofu in blender or food processor 2 minutes, or until smooth, scraping down sides if necessary. Add vinegar and ¼ cup water, and blend until smooth. Add sugar, vanilla, and almond extract; purée 1 minute, or until sugar dissolves. Add flour, cornstarch, baking powder, baking soda, and salt, and blend 2 minutes, or until smooth, thick batter forms.
3. Spread batter over fruit in baking dish. Bake 30–40 minutes, or until top is golden-brown and toothpick inserted in center comes out clean. Let stand 15 minutes before serving. To freeze and enjoy later: Wrap baked, cooled cobbler in foil, then plastic wrap before freezing. Thaw frozen cobbler, then remove plastic wrap and foil, and warm in 350°F oven 20 minutes, or until filling is hot and bubbly. PER 1-CUP SERVING: 230 CAL; 4G PROT; 1G TOTAL FAT (<1G SAT FAT); 52G CARB; 0MG CHOL; 242MG SOD; 2G FIBER; 36G SUGARS
MAKES 2 CUPS
The next time you see perfectly ripe avocados on sale, stock up and make this freezer-ready recipe. Extra lime juice keeps the guacamole smooth, creamy, and delicious even after it’s been frozen. ½
small yellow onion, sliced
cup lime or lemon juice
1 clove garlic, minced 2 avocados, halved and coarsely chopped
Freezing tips: Pulse 6 cups fresh herbs (cilantro, basil, sage, or tarragon) in food processor until ﬁnely chopped, adding ¼ cup water to make herbs easy to spoon out. Spoon 2 Tbs. into ice cube trays. Top with water, and freeze. Unmold, and store herb cubes in resealable plastic bags.
Thawing tips: Thaw, and stir into dips and dressings, or add frozen cubes directly to soups, sauces, or stews.
cup chopped cilantro
1 Tbs. olive oil 3–4 drops hot sauce, or more to taste
1. Place onion, lime juice, and garlic in bowl of food processor; purée until mixture has consistency of paste. Add avocados, cilantro, and oil; process until smooth. Season with hot sauce, and add salt and pepper, if desired. To freeze and enjoy later: Place guacamole in small, resealable plastic bags or containers, and freeze. When ready to eat, thaw to room temperature before serving. PER 1/4-CUP SERVING: 76 CAL; <1G PROT; 7G TOTAL FAT (<1G SAT FAT); 4G CARB; 0MG CHOL; 4MG SOD; 2G FIBER; <1G SUGARS
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1mmune support d1 estive support 2 your better health *
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4/20/12 10:08 AM
Natural Adrenal Support
BY MARY ANN O’DELL, MS, RD
NOT A DAY GOES BY that stress does not affect our lives. Stress in all forms, along with overuse of stimulants such as caffeine, can overwork the adrenal glands, two small glands that we absolutely need in order to help our bodies deal with stress. Our adrenal glands react to stress by releasing cortisol, also known as the stress hormone, into our bloodstream. Cortisol helps regulate blood pressure, cardiovascular functions, and metabolism. Too much cortisol, released when the body and adrenal glands are constantly under stress, has been linked to excessive weight gain. The adrenal glands are also responsible for producing adrenaline, estrogen, and testosterone, and for signaling the pancreas to regulate blood sugar levels. With the essential functions of these glands, it is important to fight adrenal exhaustion and support them nutritionally. Certain nutrients and herbs are known to support adrenal function. Pantothenic acid aids in the production of cortisone, an important hormone of the adrenal glands. Vitamin C is naturally found in the adrenal glands, so a deficiency of vitamin C can weaken their function. Vitamin C supports the immune system, nourishes the adrenal glands, and manufactures nerve-transmitting substances. Eleuthero and ashwagandha are important adaptogenic herbs, meaning
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they help the body “adapt” and better handle stress, and they improve energy levels. Licorice can help reduce the amount of hydrocortisone broken down by the liver, reducing the workload of the adrenal glands. Along with stress reduction, these nutrients and herbs provide a system to replenish and support the health of the adrenal glands, helping you keep your health and energy level at an optimum level.
VITAMIN C 1000 MG WITH ROSE HIPS
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5/31/12 1:02 PM
Nature’s Powerful Protectors
BY MARY ANN O’DELL, MS, RD
ANTIOXIDANTS ARE SUBSTANCES that prevent damage caused by oxidation, which occurs naturally during metabolism. This damage has been linked to cancer, heart disease, cataracts, and accelerated aging. In addition to neutralizing free radical damage, antioxidants stimulate the immune system. While most people know of the antioxidant vitamins A, C, and E, there are a host of herbal antioxidants that also work to protect cells. Here are just a couple of the many herbs with antioxidant activity.
MILK THISTLE. Although similar to other thistles, only milk thistle (Silybum marianum) contains the wellresearched active ingredient silymarin. This compound has been studied for its ability to detoxify and support the liver. It is also useful as a preventive substance, allowing the liver to metabolize and eliminate a variety of toxins, including pollutants, pesticide residues, drugs, and alcohol.
GREEN TEA. The active compounds in green tea, known as polyphenols, act as antioxidants, blocking the formation of cancer-causing compounds. Epidemiological studies have revealed a lower rate of cancer in regions where green tea is regularly consumed. By inhibiting oxidation of LDL cholesterol, green tea may also reduce the risk of heart disease.
TURMERIC. Turmeric is a potent antioxidant that has long been studied for its antiinflammatory properties, as well as its ability to fight cancer, Alzheimer’s disease, and infections. Turmeric is a natural cox-2 inhibitor, which means it inhibits an enzyme that causes inflammation, therefore helping with a variety of joint conditions as well as pain. Current studies show that turmeric may stop the replication of certain cancer cells, therefore stopping the spread of cancer. Turmeric may also prevent and slow the progression of Alzheimer’s disease by removing amyloid plaque buildup in the brain.
This just scratches the surface of the many plant protectors available. Research continues to find many therapeutic benefits from common herbs in nature.
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The Healthy Edge
5/31/12 1:03 PM
NATURAL BEAUTY | BY KIM ERICKSON
Beat the summer heat with all-natural antiperspirants and deodorants
MY GRANDMOTHER used to say that men sweat, women “glow.” But who among us hasn’t taken a surreptitious whiff under the arms on a hot, humid summer’s day? As temperatures soar, so does our tendency to fret about body odor and wetness. It’s no wonder we worry. The skin is home to some two million sweat glands. Under normal circumstances, these glands secrete up to 6 cups of sweat per day. But, when the weather turns toasty that amount can increase to 15 cups! To stem the flow—and the smell—most of us reach for a deodorant or antiperspirant. Although we often use the words interchangeably, deodorants and antiperspirants actually have two entirely different functions. So which should you use? And, more importantly, are they really good for you?
Chemical Stew Both deodorants and antiperspirants fight odor, but they work very differently on the body. Deodorants simply inhibit the growth of bacteria that causes odor, while antiperspirants actually stop perspiration by blocking the pores. The dissimilarity in the two products’ actions is reflected in how the U.S. Food and Drug Administration classifies them: Deodorants are considered cosmetics because they work only on the skin’s surface; antiperspirants are treated as over-the-counter drugs because they change how the body functions. But, whether you opt for a deodorant or an antiperspirant, recent research suggests that some of their ingredients may not pass the sniff test. Among the alphabet soup of chemicals these products contain, parabens have gotten the most press after researchers found these estrogenic preservatives in breast tumors. Phthalates are another concern, mostly due to their potentially harmful affect on developmental and reproductive health. Deodorants are also packed with synthetic fragrances and masking chemicals that are intended to keep you smelling sweet. Unfortunately, these chemicals can cause irritation, especially on freshly shaven armpits. While it’s true that the aluminum compounds in antiperspirants may not contribute to the onset of Alzheimer’s disease as once thought, recent studies have found the presence of this sweat-stemming mineral in human breast tissue—especially in women with gross cystic breast disease, a benign condition that may increase the risk of breast cancer. Other studies suggest that, because antiperspirants block the sweat that would normally carry toxins, excess hormones, and other waste out of the body, their regular use may contribute to breast and prostate cancer.
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Food for Thought Many holistic health practitioners believe that body odor is directly linked to a toxic inner environment. And one way your body stays well is by purging harmful substances via sweat glands. An anthropological study carried out by researchers in the Czech Republic found that meat eaters smell worse than their vegetarian counterparts. Other foods that are perennially linked to an increase in body odor include curries, chilies, onions, and garlic. You may also want to consider getting enough chlorophyll: Nutrients that are rich in chlorophyll, such as alfalfa and spirulina, are thought be especially effective at reducing body odor. The evidence connecting what you eat to how you smell may not be conclusive, but adopting a clean diet can certainly boost your overall health.
PARAGON PLUS CHLOROPHYLL,
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5/31/12 12:25 PM
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1/20/12 11:06 AM
GO GLUTEN FREE | BY MELISSA DIANE SMITH
TROPICAL treats Get baking with coconut products IF YOU EAT GLUTEN FREE and also avoid milk products, refined sugar, and maybe even honey, agave syrup, or all grains, do you sometimes wonder how you can make tasty, good-for-you baked goods? The solution is simple: coconut! For people with gluten sensitivity and other food allergies, the following coconut products can substitute nicely for many common ingredients used in baking.
COCONUT NECTAR AND COCONUT SUGAR. Raw coconut nectar, a nutrient-rich sap from coconut blossoms, is a liquid sweetener that can replace honey or agave syrup in recipes. Unrefined coconut sugar, also known as coconut palm sugar, is made from evaporated coconut nectar, and can be used as a replacement for the same amount of sugar in recipes. Author and TV show host Dr. Mehmet Oz lists it as a way to curb a sugar addiction, because coconut sugar doesn’t cause the same blood sugar spikes. Neither coconut nectar nor coconut sugar taste like coconut but instead have a slight caramel-like flavor. Either sweetener is a good substitute for people who are avoiding fructose, honey, agave syrup, or high-fructose sweeteners. Organic varieties of raw coconut nectar and coconut sugar are available from Coconut Secret and Madhava. COCONUT OIL. Extracted from coconut flesh or meat, coconut oil is very heatstable, which makes it a good dairy-free substitute for butter, lard, or margarine in baking. Coconut oil has numerous health benefits, including antiviral, antibacterial, and antifungal properties. It’s also nature’s richest source of medium-chain fatty acids (MCFAs)—also called medium-chain triglycerides or MCTs—types of fats that are easily digested and quickly burned by the liver for energy. Look for organic, unrefined, extra virgin coconut oil or coconut butter, available from companies such as Paragon Plus or Artisana. COCONUT MILK. Coconut milk is made by extracting the oil-rich liquid from coconut meat. It makes a good non-dairy replacement for full-fat milk in recipes, or you can use lite coconut milk in place of low-fat milk or non-dairy milk alternatives such as soy milk. Look for organic unsweetened coconut milk from SO Delicious, Native Forest, or Thai Kitchen. And remember: When using coconut oil or coconut milk in a recipe, be sure that all ingredients—including eggs—are at room temperature before you start. This will prevent the coconut ingredients from chilling, hardening, and causing lumps in the batter. 34
GRAIN-FREE MORNING GLORY MUFFINS MAKES 6 MUFFINS A great combination of fruit, vegetable, nut, and coconut ingredients, this muffin is a healthy, fiber-rich addition to any breakfast or brunch. Recipe reprinted from the Going Against the Grain Group, 2012. 3
Tbs. organic unreﬁned extra virgin coconut oil, melted
large pastured organic eggs
cup organic unsweetened applesauce
tsp. gluten-free vanilla extract or vanilla ﬂavor
tsp. unreﬁned sea salt
tsp. baking soda
1½ Tbs. organic unreﬁned coconut sugar ¼
cup organic coconut ﬂour
cup shredded organic carrot
cup organic raisins
cup chopped pecans or chopped walnuts
Tbs. organic unsweetened shredded coconut (optional)
1. Preheat oven to 350°F. Grease 6 muffin cups with coconut oil. Mix together eggs, applesauce, vanilla, and remaining coconut oil. Add in salt, baking soda, cinnamon, and coconut sugar. Whisk coconut flour into batter until there are no lumps. Fold in shredded carrot, raisins, and nuts. 2. Fill muffin cups with batter, and sprinkle with shredded coconut. Bake 20 minutes, or until inserted toothpick comes out clean. Cool on wire rack, then refrigerate. PER SERVING: 194 CAL; 5G PRO; 13G TOTAL FAT (8G SAT FAT); 16G CARB; 93MG CHOL; 150MG SOD; 3G FIBER; 10G SUGARS
PHOTO: PORNCHAI MITTONGTARE
COCONUT FLOUR. Made with fiber from the coconut meat after most of the oil has been extracted, coconut flour can be a real boon for people who eat gluten free. Not only is it naturally gluten free, but it’s also grain free and low carb—and it produces baked goods that are light, fluffy, and moist. However, coconut flour contains more fiber than any other flour, and that means that baking with it is a big departure from standard baking. If you haven’t tried it before, it’s best to look for recipes designed specifically for coconut flour until you’ve become accustomed to it. For an egg-free dessert, mix coconut flour with chopped nuts, coconut oil, and coconut sugar to make a topping for fruit crisps or fruit crumbles. Organic coconut flour is available from Bob’s Red Mill and Let’s Do Organic.
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Restore digestive balance. Probiotic Pearlsâ„˘ deliver active cultures of beneficial bacteria straight to your intestine where you need them most to restore digestive balance and relieve occasional gas, bloating & constipation.* t"DUJWFMBDUPCBDJMMVT CJmEPCBDUFSJVN t1BUFOUFE USJQMFMBZFSDBQTVMF t/PSFGSJHFSBUJPOOFDFTTBSZ t4VSWJWFTTUPNBDIBDJE
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4/20/12 10:12 AM
NATURAL GOURMET | BY NEIL ZEVNIK CHICKEN CUTLETS WITH PORT & BERRY SAUCE
BERRIED treasure Packed with antioxidants and bursting with ﬂavor, berries are a wholesome summertime treat
This light and easy dish can be paired with brown rice and grilled asparagus for a hearty, healthy dinner. 2 Tbs. organic canola oil 4 6-oz. organic chicken breast cutlets, pounded thin ½
cup port wine
cup chicken broth
pint olallieberries or blackberries
1 Tbs. cold unsalted organic butter ½
tsp. minced fresh tarragon
1. Heat oil in large skillet over medium-
2. Bring port, broth, and berries to a boil in small saucepan. Reduce heat, and simmer until reduced by half. Remove from heat, swirl in butter and tarragon until butter is just melted and sauce is lightly thickened.
3. Divide chicken among four plates, and spoon sauce over each. Serve immediately.
THEY MAY BE TINY, but bramble berries—raspberries, blackberries, boysenberries, youngberries, olallieberries, and the like—offer a serious dose of nutrients that can help protect against disease. First and foremost is ellagic acid, which is largely exclusive to these berries. Combined with the anthocyanins also found in berries, ellagic acid is a formidable fighter against the formation of cancer cells. These nutrients also have antimicrobial properties, which can help ward off maladies such as yeast infections and irritable bowel syndrome. And it doesn’t stop there. A remarkably high fiber content due to the aggregate structure of the fruit, combined with a massive dose of vitamin C and plenty of manganese and B-vitamins, contributes to placing these berries at the top of the fruit-heap for antioxidant strength. And remember that old adage, “The darker the berry, the sweeter the juice”? Well, it’s “the healthier” too—those deep dark colors indicate the presence of an abundance of anthocyanins in every delectable mouthful.
PER SERVING: 275 CAL; 35G PROT; 11G TOTAL FAT (3G SAT FAT); 8G CARB; 102MG CHOL; 112MG SOD; 2G FIBER; 6G SUGARS
PHOTOGRAPHY BY PORNCHAI MITTONGTARE
high heat. Sauté two chicken cutlets until just cooked through, about 2 minutes per side. Remove from heat, place on sheet pan, cover, and keep warm. Repeat with remaining two cutlets.
Picking & Storing Berries are delicate and difficult to wash, so always try to choose organic to avoid pesticides. They should be dark-hued, firm, and plump-looking. Keep an eye out for mold, and make sure no berries are crushed, especially if you’re buying a container. If you see juice or wetness along the sides or bottom of a container, put it back and grab another. Use your berries quickly as possible, as they will keep in the fridge for only a day or two. If you wish to keep them longer, they can be frozen without loss of nutrients (see “Frozen Assets,” p. 24, for freezing tips). 36
5/31/12 12:26 PM
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5/31/12 1:16 PM
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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.
5/31/12 1:22 PM