FUN IN THE SUN
OUR COMPLETE GUIDE TO SUMMER SKIN CARE, WEIGHT LOSS, AND MORE
STICK TO IT HOT-OFF-THE-GRILL KEBAB RECIPES
gluten-free tips for ямБdo p. 34
B GOOD WHAT YOU NEED TO KNOW ABOUT THIS COMPLEX VITAMIN
BEST MEDICINE THE HEALING POWER OF GINGER & LEMONGRASS
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Broad Spectrum Sunscreens Broad Spectrum protection from UVA & UVB rays using the mineral Zinc Oxide. Formulated without Oxybenzone, Octisalate, Octinoxate, Avobenzone, or added Vitamin A. Aloe Vera Sunscreen Lotion SPF 16 is in a light, base and is formulated for everyday use. Unscented Sport Sunscreen SPF 35 is water resistant, ultra-moisturizing and soothing.
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Vitamin D seems to be in the news almost every week, with new research pointing to numerous roles for this vitamin. Skeletal System. Vitamin MS, RD D helps promote calcium absorption and improves bone health. Studies have demonstrated that vitamin D supports bone strength and may help reduce the number of falls and fractures in adults. A new study found that girls and young women who got lots of vitamin D through their diet and supplements were half as likely to suﬀer a stress fracture as those who didn't get much of the vitamin. Brain Health. Low vitamin D levels have been linked to higher risk of dementia. A study of nearly 2,000 adults over 65 suggested this link and prompted researchers to suggest vitamin D supplementation as a possible means of reducing the risk of dementia. Vitamin D has also been associated with reduced stroke risk. In a recent review of research, women who had the highest vitamin D levels were nearly 60% less likely to suﬀer an ischemic stroke compared to those with the lowest levels of vitamin D.
Paragon Plus™ Vitamin D-3 1000 IU
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t Essential nutrient needed to help maintain bone density.* t Supplies 1000 IU of the bioactive D3 form of vitamin D.
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20 Creative Kebabs Skewers are just the thing for summer grilling Cooking outdoors is one of the highlights of the warm-weather months, and this collection of healthful, mouthwatering skewer recipes will help make your next barbecue a summertime sensation.
24 Fun in the Sun Our complete guide to summer From sun protection to weight loss, and skin care to ﬁrst aid, we spotlight some of the best natural ways to keep looking—and feeling—great while you take advantage of everything summer has to oﬀer.
NEWS FLASH 6
SUPER SEEDS 18
NATURAL BEAUTY 32
The Latest Research: Supplements for sore muscles, multivitamins for memory, the dangers of dehydration, and more.
Big Benefits in Small Packages: They may not look like much, but evening primrose, ﬂax, and hemp seeds pack a health punch.
Happy Hands and Feet: Day-in, day-out, our hands and feet do most of the heavy lifting. So it’s high time to pamper our extraordinary extremities.
SUPPLEMENT ADVISOR 10
FITNESS MATTERS 19
Be Well with Vitamin B: Everything you need to know about this vitamin complex.
Excellence in Exercise: With the weather heating up, it’s time to get moving!
HEALING EDGE 14
GUY STUFF 30
Fight Belly Fat: That “spare tire” may be the prelude to future health problems.
Topics in Men’s Health: Natural solutions for common complaints.
EXPERT’S CORNER 16
STRESS BUSTERS 31
Mister Natural: Holistic health expert Gary Null, PhD, oﬀers his best antiaging tips.
Adapt with Adaptogens: Potent herbs that help your body deal with stress.
GO GLUTEN FREE 34 Creature Comforts: More and more pet owners are abandoning conventional kibble for healthful, gluten-free options.
NATURAL GOURMET 36 Healing Herbs: Those spices in your kitchen—like ginger and lemongrass— can add ﬂavor to your recipes and a real boost to your health.
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3/21/12 11:04 AM
LET TER FROM THE EDITOR
Editorial Director Nicole Brechka Art Director Judith Nesnadny
What could be better than some fun in the summer sun? Well, really, that depends on who you talk to. For years now, we’ve been warned of the dangers of sun exposure, especially as it relates to skin cancer. But just when the experts have convinced us to cake ourselves with SPF 90 and cover up as much as possible, we come to find out that too little sun exposure can be equally dangerous—robbing us of vitamin D, a vital nutrient for optimum health. So what to do? Our cover feature this month, “Fun in the Sun” (p. 24), tackles that question in a practical way, while also providing tips for looking—and feeling— great all summer long. While we’re out in the sun, we just have to fire up the grill, so we’ve also loaded this issue with ideas for outdoor barbecuing, including healthy kebab recipes (p. 20) and a gluten-free burger that’s perfect for you—and your dog (p. 34). Of course, June also means Father’s Day, so we couldn’t let it pass without an update on the best supplements and herbs for guys (p. 30), as well as a chat with wellness expert Gary Null about his specific recommendations for men’s and women’s health (p. 16). Plus, we have the latest on B vitamins (p. 12), fighting stubborn belly fat (p. 14), and more. Just the thing to get your summer off to a safe and healthy start. Enjoy! Jerry Shaver Executive Editor Have a question or comment? Email us at firstname.lastname@example.org.
Executive Editor Jerry Shaver Copy Editor Ayn Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed
Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Oﬃces 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310-356-4100; Fax 310-356-4110 Group Publisher Joanna Shaw 800-443-4974, ext. 708 Associate Publisher Bernadette Higgins 561-362-3955 Midwest Ad Manager Lisa Kurdziolek 812-275-5510 West Coast and Mountain Ad Manager Cindy Schoﬁeld 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 800-443-4974, ext. 703; Fax: 317-536-3708
Director, Retail Development John Potter and Custom Marketing 800-443-4974, ext. 702 email@example.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 firstname.lastname@example.org
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. 5. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
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NEWSflash SUN PROTECTION
BASIC NUTRIENTS FOR ...
B Y VERA TWEED
unscreen isn’t the only thing that can shield you from the sun. Studies show that certain nutrients, while not intended to substitute for sunscreen, are able to reduce UV damage and sunburn from within.
LYC-O-MATO In clinical trials, this proprietary extract from tomatoes reduced sunburn from UV rays up to 35 percent by increasing levels of protective antioxidants in the skin. Lyc-O-Mato contains a combination of nutrients the tomato plant uses to protect itself against sun damage, including lycopene, tocopherols (the vitamin E family), and beta-carotene. It delivers maximum sun protection once antioxidants have built up in the skin, usually after 4–12 weeks of daily use. Take 40 mg daily, preferably with fatty food to ensure best absorption.
after sun tip “There's an 8-hour window after you’ve been out in the sun to minimize damage by applying antioxidants topically,” says Audrey Kunin, MD, author of The Dermadoctor Skinstruction Manual. Look for sunscreens and moisturizers with antioxidants.
This extract from the bark of pine trees that grow only on the southwest coast of France reduces sunburn by inhibiting the inﬂammation that’s triggered by UV rays. It also limits the degradation of collagen and elastin, substances that keep skin ﬁrm and elastic. In studies, women who took Pycnogenol for 4 weeks experienced less sunburn. Researchers have based Pycnogenol dosages on body weight, approximately one-half to three-quarters of a milligram per pound. For example, if you weigh 130 lbs, take 65–100 mg daily.
OTHER ANTIOXIDANTS By boosting the body’s production of free radicals—harmful molecules that cause a process akin to rusting—UV rays not only accelerate skin aging but also increase risk for cancer. Studies have found that speciﬁc antioxidants— beta-carotene, ﬁsh oil, and lutein and zeaxanthin— increase resistance to sunburn and protect against cancer. In animal research, a combination of lutein and zeaxanthin decreased the abnormally rapid cell division induced by UVB rays, a possible precursor of cancer. Take 1 gram of ﬁsh oil daily and look for the other antioxidants in special formulas or multivitamins. For more healthy summertime ideas, see “Fun in the Sun” (p. 24).
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Enjoy natural beauty from the inside out . Collagen. Your body needs it. And not just to look beautiful but to keep your hair, skin, nails, and connective tissues strong and healthy. NeoCell Super Collagen helps you build natural beauty from the inside out.* TM
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NEWSflash QUICK FIX:
SORE MUSCLE MENDERS For sore muscles caused by a strenuous workout, sports, or a long walk, try any (or all!) of these three simple solutions to help naturally ease the pain.
+ Pour a glass of tart cherry juice, an excellent source of anti-inflammatory compounds called anthocyanins. We like Eden Foods Organic Tart Cherry Juice.
Take vitamin E, 400–800 IU, after exercising. Research shows that it helps reduce muscle soreness. We like Carlson Labs E-Gems Elite Natural Vitamin E.
Try fresh GINGER, an herb with anti-inflammatory properties. Stir diced ginger into yogurt or fruit salad; grate ginger into chicken and vegetable stir-fries.
If you’re in a bad mood, get a headache, or feel your energy sagging, you could well be dehydrated, according to research that was published in the British Journal of Nutrition. It found that even mild dehydration can impair memory, concentration, and reaction time. It’s easy to get dehydrated in the summer, even if you don't go outdoors. Coconut water or electrolyte mixes or drinks can solve the problem.
Suppresses Hunger Fiber from any source helps suppress hunger. But it takes less flax fiber to do the job, according to research published in the journal Appetite. In two studies, those who took a flax drink or tablet instead of eating breakfast were 30 percent less hungry 2 hours later, compared to those who received a placebo. The flax supplements contained 2.5 grams of soluble fiber, significantly less than 5–12 grams used in similar studies. To get 2.5 grams of soluble flax fiber, check the Supplement Facts panel on packages of ground flax seed. Some flax products list only total fiber but others, such as Barlean’s Forti-Flax, specify soluble and insoluble fiber content.
MULTIVITAMINS IMPROVE SHORT-TERM
MEMORY People who regularly take multivitamins may have better short-term memory, according to a review of 10 studies following a total of 3,200 people. In the analysis, published in the Journal of Alzheimer's Disease, people took multivitamins for at least one month.
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SUPPLEMENT ADVISOR | BY JACK CHALLEM
be well with VITAMIN B B-complex vitamins are essential for myriad physical and mental functions. Find out just how much you need THE BASICS: The B-complex vitamins consist of 11 related nutrients. They may not have a lot of flash, but they do play fundamental and far-reaching roles in terms of our health. For example, you need vitamin B1 to break down carbohydrates, B3 to maintain normal cholesterol levels, B6 for calm moods, and B12 to stay mentally sharp. And that’s just for starters. Folic acid helps to maintain healthy gene activity, and it also reduces the risk of cardiovascular diseases. ALIAS: The B-complex vitamins include thiamine (B1), riboflavin (B2), niacin and niacinamide (B3), pyridoxine (B6), cyanocobalamin and hydroxocobalamin (B12), biotin, choline, folic acid, pantothenic acid, and para-aminobenzoic acid (PABA). In addition, inositol is often considered a B vitamin. HOW THEY WORK: The B vitamins work in many different ways. Some function at the most basic level of our biology by influencing the activity of our genes. Other B vitamins work at a nongenetic biochemical level, such as by helping to make neurotransmitters, which modulate our moods, or by regulating blood sugar levels or specific risk factors for heart disease. HEALTH BENEFITS: The B vitamins play essential and profound roles in health. Here’s a look: Gene regulation. We need only about 1/70,000 of an ounce of folic acid each day to maintain health. Yet the body uses this tiny amount to synthesize new genes and cells, such as during periods of growth and healing. Folic acid also helps repair damaged genes, which slows the aging process, and is needed to make chemical compounds called methyl groups (CH3), which regulate gene activity, such as by suppressing cancerpromoting genes. Cardiovascular disease. Low levels of folic acid (and sometimes low B6 and B12 levels) lead to increases in blood levels of homocysteine, a chemical that damages blood vessel walls and sets the stage for cholesterol deposits. Recently, researchers at the University of Southern California gave subjects high-dose B-complex vitamins or placebos daily
B-COMPLEX VITAMINS RELIEVE DEPRESSION Shannon, age 55, had suﬀered from chronic depression for years, for which her doctor had prescribed various antidepressant drugs. Most of them had mild beneﬁts, but did not completely resolve her depression, and one of the drugs led to unwanted weight gain. Frustrated, she consulted a clinical nutritionist for advice. The nutritionist made dietary recommendations, but also suggested that Shannon start taking a high-potency B-complex supplement with at least 50 mg of the major B vitamins (i.e., B1, B2, B3, and B6). Within a couple of weeks, Shannon’s depression completely lifted, leading to new creativity and new drive in the business she owned. After she told her physician of her improvement, Shannon was able to stop taking the prescribed medication. She continues taking a B-complex supplement.
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SUPPLEMENT ADVISOR | BY JACK CHALLEM, continued for three years. Those taking the vitamins had significantly less thickening of their blood vessel walls, according to an article in Stroke. Mood. The B-complex vitamins have been known since the 1940s as antistress nutrients. Many of the vitamins can have direct effects on mood and perception. For example, vitamin B1 supplements improve overall mood; high doses of vitamin B3 (in combination with vitamin C) have been used successfully to treat recent-onset schizophrenia. Vitamin B6 is required to make serotonin, a neurotransmitter with antidepressant benefits. Blood sugar. Biotin and vitamin B1 stand out for their roles in maintaining normal blood sugar levels. Your body needs biotin to make insulin, a hormone that controls blood
sugar levels. In addition, biotin regulates the genes involved in the metabolism of glucose, amino acids, and fatty acids. Large amounts of biotin can help lower triglyceride levels, and a combination of biotin and chromium picolinate has been shown to lower blood sugar levels. Vitamin B1 (100 mg, three times daily) has been shown to lower levels of microalbuminuria (protein in urine) in people with type 2 diabetes. BACKGROUND CHECK: Approximately one-third of seniors suffer from atrophic gastritis, a condition that interferes with vitamin B12 absorption. Studies have found that vitamin B12 deficiency can mimic Alzheimer’s disease and other types of dementia. In these cases, taking vitamin B12 can restore cognitive function. Other
B-complex vitamins, including niacin and folic acid, may be helpful in combination with vitamin B12. GLEANINGS: Large amounts of vitamin B2 will turn urine a bright yellow color, but the effect is harmless. Large amounts of vitamin B6, especially if taken late at night, may stimulate vivid dream activity. HEADS UP: Researchers reported in the February 2009 issue of Archives of Internal Medicine that large supplemental amounts of B-complex vitamins led to a 35 percent lower incidence risk of age-related macular degeneration in women over the course of seven years. WHAT YOU SHOULD YOU TAKE: Take a B-complex supplement that contains 20–50 mg of the major B vitamins (B1, B2, B3, B5, B6), and 500 mcg of vitamin B12.
PARAGON PLUS HERBAL FOUNDATION B COMPLEX 50 is an eﬀective B complex with an exclusive herbal foundation base of hops, chamomile, peppermint, and other herbs.
GARDEN OF LIFE VITAMIN CODE RAW B-12 is a raw, vegan formula. Also look for vitamin code Raw B-Complex.
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Green peas, bell peppers, spinach, baked potatoes (skin included), yams, broccoli, asparagus, and turnip greens are all excellent sources of vitamin B6. These vegetables are also, for the most part, low in fat and contain other vitamins and nutrients that are essential for good health.
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HEALING EDGE | BY JONNY BOWDEN, PHD, CNS
ﬁght BELLY FAT IF YOU AND I were in the grocery store, and I said the words “apple” and “pear,” you’d probably think “fruit.” But when it comes to weight loss and health, these words have entirely different meanings. Apple and pear are now common terms for describing patterns of fat accumulation on the body. The “apple-shaped” person stores their fat around the middle, while the “pear-shaped” person is bottom heavy, storing most of their excess weight around the thighs and buttocks. While both types of fat distribution might keep you from feeling comfortable in your jeans, the truth is that they are far from equivalent when it comes to your metabolism and health. Fat that’s stored around the middle is known as VAT—visceral abdominal tissue. You and I may affectionately (or not so affectionately) know that fat as a beer belly or love handles, but it’s anything but benign. A substantial amount of research has shown that VAT significantly increases the risk for all kinds of problems, from high blood pressure to diabetes to metabolic syndrome. A study in the New England Journal of Medicine showed that excess abdominal fat almost doubled the risk of death from a host of diseases, including stroke, heart disease, and cancer. Why is belly fat so much more of a problem than regular, gardenvariety fat? The answer appears to lie mainly in the difference in how abdominal fat actually functions. According to Harvard University endocrinologist JoAnn Manson, MD, abdominal fat cells tend to be more active in producing hormones and chemical messengers that cause inflammation throughout the body. As with real estate, the most important thing about fat is location, location, location. Subcutaneous fat—the kind found in the thighs, buttocks, and upper arms—is the kind you can pinch that’s stored right beneath the skin. It’s unattractive and annoying, but basically harmless. Belly fat—which is stored deep inside the abdominal cavity—is near the liver, and the hormones and chemicals produced by abdominal fat go right to the liver. Increased fat in the liver— called fatty liver syndrome—is a risk factor for insulin resistance, which in turn is linked to type 2 diabetes. “Most of the research suggests that abdominal fat at least triples the risk of cardiovascular disease, diabetes, hypertension, and abnormal cholesterol levels,” says Manson. 14
Find out why your waist-to-hip ratio is more important than you think What to Do? First thing is to measure your waist. The danger point seems to be 35 inches for women, 40 inches for men. If your waist measurement is that high or higher, “you’ve fallen off the edge of the cliff,” says George Blackburn, MD, associate director of the division of nutrition at Harvard Medical School. That’s why a metric called waist-to-hip ratio may turn out to be more important than either your weight or your body mass index (BMI), the standard way of calculating if you are overweight. Here’s how to do it: • Measure the circumference of your waist at its smallest point. • Measure the circumference of your hips at their widest point. • Divide the waist measurement by the hip measurement. A waist-to-hip ratio of 0.9 or greater for men and 0.85 or greater for women indicates increased health risks. However, this is an independent risk assessment and should be taken into consideration along with many other factors, such as weight and body type. For example, athletic women may have a high waistto-hip ratio due to narrower hips but still have a normal weight. Researchers at the University of Heidelberg in Germany found that waist-to-hip ratio predicted the risk of stroke far better than BMI did. In their research, those with the highest waist-to-hip ratio had nearly eight times the risk of stroke compared to those with the lowest waist-to-hip ratios. Here’s an interesting sideline on waist-to-hip ratio: it correlates strongly with general health (and with fertility). Women below the 0.85 range and men below the 0.9 range seem to be less susceptible to all sorts of major diseases, from diabetes to heart disease to cancer. And if obesity is redefined using waist-to-hip measurement instead of the more common BMI, the proportion of people categorized as “at risk” for a heart attack triples! So what to do if your waist-to-hip ratio (or your waist measurement alone) puts you in the danger zone? Generally, if you are overweight, lose weight. If you aren’t overweight and still have a high waist-to-hip ratio, look at other risk factors with your doctor to see where you might improve your health. In my experience—and the experience of hundreds of other health professionals—a low-carb diet is particularly suited to overweight individuals with apple shapes. An expanded waistline almost always indicates insulin resistance, a condition that responds very well to low-carb diets of moderate calories.
5/3/12 10:36 AM
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sports, or physical activity.*1
3/21/12 11:06 AM
EXPERT’S CORNER | BY TRACY RUBERT
mister NATURAL Learn the best health and antiaging tips for both men and women from Gary Null, PhD
Q. What is the No. 1 health concern for men, and what can be done on an individual level to address it? A. Loss of libido and loss of muscle mass. A good supplement combination that addresses these two things would include muira puama, sarsaparilla, maca, ginger root, and ginseng. Other important antiaging nutrients include the following: carnosine, acetyl-L-carnitine, R-lipoic acid, benfotiamine (form of vitamin B1), and pyridoxine (vitamin B6). For heart health, men should consider superoxide dismutase (SOD), pomegranate extract, and cocoa bean extract. For prostate health: beta-sitosterol, saw palmetto, nettle root, pygeum, lycopene, boswellia, and boron.
Q. What are the secrets to healthful aging that everyone should know? A. Doing one hour of aerobic exercise per day is important. For men, increasing one’s testosterone level naturally is also vital for antiaging. The nutrient most important in slowing the aging process is L-carnosine. Taken in 2,000 mg doses per day, it can 16
make all the difference. Also, anything that causes inflammation can upset hormones in the body, which advances premature aging as well as stress. De-stressing, exercising, and foods that keep the body calm all help to slow the aging process.
Q. In Be a Healthy Woman, you outline a home detoxiﬁcation program. Why should we detox, and how often should we do it? A. I believe we should be detoxifying once every three months to get rid of the heavy metals, glutens, pesticides, and the thousands of different chemicals that get into our bodies through the air, water, and food. Detoxification is not a radical process and can be done easily. Emphasize power foods that are known to have natural chelating abilities, such as blueberries, strawberries, pomegranates, tart cherries, broccoli, cauliflower, dandelion greens, radishes, sprouts, and juices. Every three months, take a high-fiber drink at night for a week, preferably 25–50 grams of fiber.
Q. What’s the most important thing to know about dental health? A. Make sure that you’re brushing and flossing. Also, use a nonalcohol mouthwash three times a day and gargle for approximately 60 seconds. Remember to clean the tongue; many people forget to do this. The tongue can hold a lot of the bacteria in the mouth. Vitamin C and quercetin help with dental health the most.
Q. What are the most important items we should have in our home medicine cabinet? A. Wild oregano oil, olive leaf extract, colloidal silver spray, peppermint oil, echinacea, and pau d’arco.
Q How do you start Q. your day? y A. A Generally with an affirmation that this day will never be again and therefore I do not want to waste it. it I want to honor the day by doing the things that are important. In the morning, I make a list of how I’m going to make this day count, so that I can be happy at the end of the day. This ensures that the day was not taken for granted in any way. Q. What’s your favorite way to unwind? A. Gardening. Q. What’s your favorite guilty pleasure? A. I like having a bowl of Rice Dream ice cream and putting fruit concentrates and my own homemade granola on it. Q. If you were stranded on a deserted island, what one food and one supplement would you want to have with you? A. The food would be probably sweet potatoes and the one nutrient would be vitamin C. I could survive indefinitely with both of those.
IF ANYONE IS QUALIFIED to show you the best alternatives to conventional medicine, it’s nutritionist and prolific New York Times best-selling author Gary Null, PhD. Dubbed “the New Mr. Natural” by Time magazine, Null has authored more than 60 books, including Get Healthy Now!, Gary Null’s Power Aging, and Be a Healthy Woman. Considered one of the nation’s foremost advocates of alternative medicine and natural healing, Null spreads the word about natural health through his Progressive Radio Network show, PBS television specials, and award-winning documentary films.
5/2/12 12:04 PM
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BY SALLY KARLOVITZ, CN
IN LIFE, IT IS OFTEN said that bigger is better. However, in nature, that is not always true. Current research is discovering that several very small seeds provide very big benefits. These seeds are packed with nutrients that are hard to come by in the typical diet.
HEMP Hemp is an ancient plant that has been used historically for everything from making cloth and rope to being revered as a medicine. Current research is revealing a multitude of benefits from the hemp seed. Hemp seed is a source of complete protein, containing all essential amino acids. The form of protein in the seed has been shown to have immune benefits in the body and is highly digestible. Hemp also contains more essential fatty acids (EFAs) than any other nut or seed. The EFAs in hemp are a balanced ratio of omega-3 and omega-6, and have been shown to have anti-inflammatory properties. Hemp is also a good source of fiber, vitamin E, and trace minerals.
FLAX Flax is another ancient plant. When used whole, it goes through the body undigested and can be used as an insoluble fiber. However, when ground, important compo-
ORGANIC FLAX SEEDS Rich source of essential fatty acids and fiber. Add to bread or muffin batter, or sprinkle on cereal or salads. Certified organic.
nents, called lignans, are made available. Lignans are estrogenlike substances that have a number of key benefits in the body. Current studies have shown that several tablespoons of ground flax a day can significantly reduce the risk of breast cancer. Lignans also may affect other kinds of cancer as they have been found in some studies to inhibit tumor incidence and growth. A 2007 study found that two tablespoons twice a day cut the occurrence of hot flashes in women in half.
EVENING PRIMROSE Evening primrose seed oil is rich in omega-6 fatty acids, including GLA (gamma-linolenic acid). GLA is a precursor for beneficial prostaglandins (hormone-like substances) and has been found to have numerous benefits in the body. Evening primrose oil intake has been associated with relief of PMS and menopausal complaints, eczema, and dermatitis, as well as reduced joint inflammation in patients with rheumatoid arthritis. Adding these seeds to the diet is simple. Evening primrose and flax seed oils can be
HEMP HEARTS Raw, shelled hemp seeds. Rich in protein, fiber, & omegas.* Sprinkle on salad, cereal, & yogurt.
taken in supplement form. Hemp and flax seeds can be put in smoothies and yogurt, sprinkled on cereal, salad, or other meals, or added to baked goods. Be creative and boost your health today with Super Seeds!
TRUE EVENING PRIMROSE OILâ„˘ 500 MG Plays a major role in maintaining heart, skin, and nerve health.* Provides GLA essential fatty acids. Cold pressed and hexane free.
5/2/12 3:28 PM
What are some natural products that support healthy weight loss, preferably without stimulants?
While healthy weight loss comes in conjunction with a proper diet and exercise program, there are some natural ingredients that can enhance those efforts. Kelp supplies iodine, an ingredient that supports healthy thyroid function and is a key ingredient in production of thyroid hormones. Lecithin is a fat emulsifier, which enables fats, such as cholesterol, to be dispersed in water and removed from the body. Vitamin B6 naturally supports water balance in the body, and is one of several nutrients often lacking when a person is on a diet. Apple cider vinegar is believed to support fat burning, and research suggests this may be true. A 2009 study found that acetic acid from vinegar may help avoid weight gain and also manage blood sugar levels. Formulas with these ingredients are popular, not only because of the action of the ingredients, but also because they are non-stimulating.
KVLB KELP VINEGAR LECITHIN B6
BY MARY ANN O’DELL, MS, RD
WE ALL HEAR IT…the call to exercise more. But why is it so important, and how can you make it work in your busy lifestyle?
BENEFITS OF STAYING ACTIVE: Heart Health: Regular exercise can help you control your blood pressure and cholesterol levels. It improves circulation and reduces your risk for heart disease. Bone Health: Weight bearing exercise can slow down bone loss and may help reduce risk for osteoporosis. Weight Control: Exercise is a critical component of any weight control program, helping improve muscle tone and increase fat loss. Overall Health: Exercise just makes you feel better! You really can have more energy, and it helps your body handle stress more efficiently.
MAKING EXERCISE WORK FOR YOU Remember that exercise is any activity in which you are moving. This can include walking, grocery shopping, gardening, or other everyday activities. Weight training is good at any age, as it helps to build and maintain lean muscle mass. Aerobic activity
is good because it improves heart and lung health. *Consult your health care provider before starting any exercise program.
BOOSTING YOUR EXERCISE REGIMEN Nourishing your body before and after exercise is important. Nutrition bars and protein shakes offer convenient ways to get the extra protein and nutrients needed. Protein is an important factor for gaining lean mass and losing weight. It has a variety of functions in the body including muscle repair, hormone regulation, and fighting infection. Whatever exercise you choose to do, find something you enjoy and get started on the road to feeling great!
CHROMIUM PICOLINATE 200 MCG
Supports weight loss & metabolism.*
Supports muscle development & repair.*
Supports glucose metabolism.*
Supplies ingredients that help support the thyroid, fat burning & water balance*.
Provides antioxidant protection.*
Plays a role in regulating metabolism.*
Assists the body when dieting.*
Micro-filtered & ion-exhanged whey protein.
Premium source of chromium.
Naturally flavored, no added sugar.
The Healthy Edge
5/2/12 3:29 PM
Grilled Panzanella Sticks
SKEWERS ARE JUST THE THING FOR SUMMER GRILLING
KEBABS by victoria abbott riccardi
photography by beatriz da costa
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THAI LEMONGRASS TOFU SKEWERS SERVES 4
Pressing and draining tofu before marinating it gives it a chewy, satisfying texture that goes well with barbecue flavors. 16 oz. extra-ﬁrm tofu 1 stalk lemongrass, peeled and chopped 1 shallot, ﬁnely chopped 2 tsp. minced fresh ginger
Thai dishes are often served with dip-friendly lettuce “cups” that make it easy to eat with your hands.
1 _ 3
cup low-sodium soy sauce
1 _ 3
cup fresh lime juice
¼ cup light brown sugar 1 Tbs. toasted sesame oil 5 green onions, trimmed, each cut into 4 batons 20 snap peas 16 Boston lettuce leaf cups ½ cup loosely packed mint leaves ¼ cup dry-roasted peanuts, chopped
1. Drain tofu between 2 cutting boards set on angle over sink, 1 hour. Cut into 16 cubes. 2. Purée lemongrass, shallot, and ginger to paste in food processor. Whisk together soy sauce, lime juice, brown sugar, sesame oil, and 2 Tbs. water in bowl. Transfer half of soy sauce mixture to bowl for dipping sauce. Add lemongrass mixture to remaining soy sauce mixture.
Next time you crank up the grill, kick up your outdoor cooking options with a kaleidoscope of colorful skewers. Kebabs, sticks, brochettes—whatever you call them, skewered tidbits sizzled over ﬁre is one of the world’s most beloved cooking methods. In fact, the technique is so eﬃcient, versatile, and tasty, that it dates back to early man (try as long as 300,000 years ago). With nothing more than a few skewers and a hot grill, you can mix and match ingredients to create mouthwatering ﬂavor and texture combinations. Marinades and dipping sauces add moistness and zest, while easy accompaniments such as salad greens and toasted bread round out the oﬀerings for a full meal.
3. Toss together tofu, green onions, snap peas, and lemongrass–soy sauce mixture, and marinate at least 30 minutes. 4. Oil grill grates, and preheat grill to medium. Thread 4 tofu cubes, 5 green onion batons, and 5 snap peas onto each of 4 skewers. Place on grill, close hood, and cook 4 minutes. Turn skewers, close hood, and cook 4 minutes more. Transfer to platter. Slide skewer ingredients off with lettuce; garnish with mint, peanuts, and sauce. PER SERVING: 281 CAL; 16 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 26 G CARB; 0 MG CHOL; 603 MG SOD; 4 G FIBER; 16 G SUGARS
The Healthy Edge
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CREATIVE KEBABS CONT. HOISIN SAUSAGE AND PLUM KEBABS
plums are tender. Transfer to platter; brush with half of hoisin mixture.
4. Divide spinach among 4 serving plates. Top with kebabs, and drizzle with remaining hoisin mixture.
Placing hot kebabs on a bed of spinach, then topping with warm sauce wilts the spinach, adding a tender texture. 1 _ 3
2 1 2½ 1 3 5 4 8
cup hoisin sauce Tbs. rice wine vinegar Tbs. low-sodium soy sauce tsp. toasted sesame oil tsp. chile paste, such as sambal oelek ripe plums, pitted and cut into 8 slices green onions, each cut into 4 batons 4-oz. pork or turkey sausages, each cut into 4 chunks cups baby spinach leaves
1. Whisk together hoisin sauce, vinegar, soy sauce, sesame oil, and chile paste in saucepan; bring to a boil. Remove from heat, and transfer to small bowl. 2. Thread each of 4 skewers with 6 plum slices, 5 green onion batons, and 4 sausage chunks. 3. Oil grill, and preheat to medium. Put kebabs on grill, close hood, and cook 4 minutes. Turn, close hood, and cook 4 minutes more, until sausage is cooked and
PER SERVING: 472 CAL; 22 G PROT; 31 G TOTAL FAT (10 G SAT FAT); 28 G CARB; 57 MG CHOL; 1,072 MG SOD; 4 G FIBER; 13 G SUGARS
TERIYAKI CHICKEN SKEWERS SERVES 4 If using wood skewers, soak in water 30 minutes before using to prevent burning. 3 Tbs. wheat-free tamari sauce or Bragg Liquid Aminos 3 Tbs. honey or agave nectar 2 Tbs. white wine or rice vinegar 1 clove garlic, minced (1 tsp.) 1 tsp. minced fresh ginger ¼ tsp. onion powder 1 lb. boneless, skinless chicken breast, cut into 1-inch cubes 1 medium red bell pepper, seeded and cut into 8 slices 1 medium green bell pepper, seeded and cut into 8 slices 1 medium onion, quartered
1. Combine tamari, honey, vinegar, garlic, ginger, and onion powder in bowl. Add chicken, cover, and refrigerate 2 hours. 2. Preheat grill to medium-high. Thread chicken onto skewers, alternating with bell peppers and onion. Grill 4 minutes, then turn. Grill 4 minutes more on other side. Make sure chicken is cooked through before removing from skewers. PER SERVING: 210 CAL; 28 G PROT; 2 G TOTAL FAT (0.5 G SAT FAT); 21 G CARB; 66 MG CHOL; 527 MG SOD; 2 G FIBER; 7 G SUGARS
GRILLED PANZANELLA STICKS SERVES 4
Try mini rosemary skewers: strip all but the top leaves of rosemary branches and thread ingredients onto each one. 16 16 12 12
cherry tomatoes bite-size squares focaccia large basil leaves 0.33-oz. bocconcini (small mozzarella balls), or 6 oz. fresh mozzarella cut into 12 bite-size chunks 12 radicchio leaves (from 2 small heads) 4 Tbs. garlic oil 1 ½ Tbs. balsamic vinegar 8 cups baby arugula
1. Thread each of 4 skewers with 1 tomato and 1 focaccia square. Wrap 1 basil leaf around 1 mozzarella ball, then wrap in radicchio. Thread onto skewer, sliding through center of mozzarella and seam of radicchio leaf to “seal” shut. Repeat until each skewer holds 4 tomatoes, 4 focaccia squares, and 3 radicchio-cheese bundles. 2. Whisk together oil and vinegar in bowl. Season with salt and pepper. Brush half of vinaigrette over skewers. 3. Oil grill; preheat to medium. Grill skewers 6 minutes, turning several times. 4. Divide arugula among 4 plates. Top each plate with skewer, and drizzle with remaining vinaigrette. PER SERVING: 382 CAL; 11 G PROT; 22.5 G TOTAL FAT (6 G SAT FAT); 37 G CARB; 23 MG CHOL; 501 MG SOD; 3 G FIBER; 6 G SUGARS
5/2/12 12:09 PM
Why Calcium Alone Does Not Build Bone Today, women take more calcium than ever before. But is it enough? Discover what you should be doing - starting now. Collagen plus Calcium: The Ideal Bone Condition†
Collagen Gives Your Bones Vital Flexibility†
Your bones are approximately 60% calcium and 30% collagen. Yet it is the collagen portion of your bones that directly controls bone mineral density and gives your bones the † ﬂexibility to withstand stress.
Collagen-deﬁcient bone is brittle. Brittle bone is vulnerable to fracture. But with optimal collagen content, your bones have the ability to withstand physical stress, as from † sudden impact.
Collagen, Your Bones’ “Calcium Binding Sites”†
How You Can Increase Bone Collagen Formation
What happens to all the calcium you take? Does it automatically become bone? In a word, no. You see, calcium must “bind to” bone collagen.
Unlike calcium that you ingest and receive the beneﬁts, you cannot eat collagen and expect to add bone collagen. The key is activating the cells in your body that naturally generate bone collagen, called osteoblasts. Today, there’s only one compound that’s been clinically proven to increase bone collagen formation. It’s named ch-OSA®, or † choline-stabilized orthosilicic acid. How do you ﬁnd it?
“Bone ... is made mostly of collagen, a protein that provides a soft framework, and calcium phosphate, a mineral that adds strength and hardens the framework. This combination of collagen and calcium makes bone both ﬂexible and strong, which in turn helps bone to withstand stress” NAIMS Division of the National Institutes of Health
That’s why insufﬁcient collagen directly leads to diminished bone mineral density. And it’s easy to see why simply ingesting more and more calcium does little or nothing.
Increase Collagen plus Calcium with † New Healthy Bones Plus™
Brittle Bones Weak Collagen Matrix Insufficient Calcium Binding Sites Low BMD
BioSil® Generated Bone
Strong and Flexible Bones† Strong Collagen Matrix† Increased Calcium Binding Sites† Increased BMD†
A new product called Healthy Bones Plus™, with ch-OSA®, has been clinically proven to increase bone collagen formation by 22.20% and increase bone mineral density by 200% over the † mark of clinical relevance.
Visit www.HealthyBonesPlus.com †
This statement has 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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3/21/12 2:48 PM
YOUR GUIDE TO SUN PROTECTION, FIRST AID, BEACH BEAUTY, AND MORE
SUN IN THE BY LISA TURNER
Summer’s here, with its carefree
afternoons and long, leisurely evenings. These days, however, between skin cancer fears and the various bites and bruises that you get from outdoor activity, summer fun may seem a little less jolly. But don’t despair. Just check out our total guide to preparing for the great outdoors—and enjoy
more fun in the sun. 24
5/2/12 3:20 PM
7 WAYS TO STAY SUN-SAFE A sunburn will ruin your summer fun and set you up for wrinkles, premature aging, and skin cancer. What’s the best way to stay protected? Try these seven safety measures:
cover up According to the
SLIP ON SHADES Protect your eyes from UV damage, which can cause cataracts. Look for sunglasses that block 99 percent of UVB rays and at least 95 percent of UVA rays, and choose shades with side panels. But note that polarized and mirror-coated lenses don’t offer any UV protection, and lenses that block blue light may not offer protection either.
International Agency for Research on Cancer (IARC), sunscreens aren’t the best way to prevent skin cancer; the agency recommends clothing, hats, and shade as primary barriers against UV radiation.
Wear a big brimmed hat; don a lightweight, long-sleeved shirt and thin cotton pants; and lounge under a shady tree. Avoid outside activities while the sun is directly overhead and UV radiation is at its strongest. And invest in sun-protective swimwear, especially for kids; visit SunSationalStyle.com for more info.
Dozens of recent studies have linked vitamin D intake with increased immunity and reduced risk of osteoporosis, cancer, heart disease, diabetes, and high blood pressure. Unfortunately, the body’s main source of vitamin D is sunshine, and wearing sunscreen inhibits the skin’s production of this crucial compound. Meanwhile, vitamin D levels in Americans have been decreasing steadily over the past two decades; a 2008 report in the American Journal of Clinical Nutrition found that as many as half of all adults and children have less than optimum levels, and as many as 10 percent of children are highly deﬁcient. What’s the solution? Even the experts disagree. According to the American Academy of Dermatology, there’s no safe exposure to the sun and the risks of any sun exposure outweigh the beneﬁts. But the American Medical Association recommends 10 minutes of direct sun exposure—without sunscreen—several times a week. It’s hard to get adequate vitamin D from diet alone, so supplements are one answer, but there’s some controversy about the proper amount. Currently, the recommended dose of vitamin D from food and supplements is 400 IU per day, but most experts think that’s too low. The Institute of Medicine has launched new research to reassess the current guidelines, and it’s expected to raise the recommended levels—perhaps to as high as 2,000 IU per day. Get your vitamin D levels tested to determine if you’re low or deﬁcient. Consider spending 15 minutes per day in the sun without sunscreen; better yet, take a brisk walk. Increase your intake of food sources of vitamin D, especially ﬁsh: a 3-ounce serving of wild salmon has 500–1,000 IUs of D. Consult a skilled nutritionist or medical provider for advice on the best vitamin D supplements.
The Healthy Edge
5/2/12 3:21 PM
FUN IN THE SUN CONT.
drink green tea
It’s rich in polyphenols that prevent skin cancers and reduce photoaging (the damage to skin caused by sun exposure). Other sun-protective antioxidants have similar effects, including vitamins C, E, and A; zinc and beta-carotene; curcumin (in turmeric); resveratrol (in grape skins and red wine); and quercetin (in apples and onions). And lignans in soy and flaxseed help prevent the spread of melanoma from one part of the body to another.
Burn It Oﬀ Consider these high-level sports for fat burning during steamy summer months:* Canoeing..................................................................................256 Walking (about 3.5 mph).............................................277 Water aerobics ....................................................................292 Leisurely bicycling.............................................................292 Playing volleyball................................................................292 Golﬁng (including carrying clubs).........................329
5 Fast Steps to Sleek and Smooth You’ve shed your winter gear for skimpier garb. That means more skin is exposed. Get beach-ready fast, with these five steps:
Make skin glow. Invest in natural bronzers and lotions for an instant sun-kissed look without the burns. Try EGYPTIAN EARTH Bronzer Powder or KISS MY FACE Tinted Moisturizer.
Exfoliate rough skin and add extra smoothing with a nourishing mask treatment. Try DEVITA Gentle
Aloe Facial Scrub, SUKI Exfoliating Face Cleanser, and AROMATHERAPEUTICS Vital Energy Body Scrub.
Remove body hair with PARISSA Wax Strips (pre-cut for easy application). Or try AUBREY ORGANICS
Crème de la Shave White Tea and Citrus Shaving Cream for a smooth shave.
Prep your feet for bare toes and strappy sandals. Start with MASADA Foot Therapy Scrub, and follow with DESERT ESSENCE Pistachio Foot
Smooth and soften hands with heavy-duty cream; try SHIKAI Borage Therapy Hand Cream, then shine with a chemical-free nail polish such as KEEKI.
SLATHER ON SUNSCREEN
Put it on 15–30 minutes before going outside. Pay special attention to vulnerable areas such as face, ears, hands, and arms. Choose a waterproof brand, use it liberally, and reapply after swimming. And keep reapplying every 2–3 hours, even if you don’t hit the water: studies suggest that if you apply too little sunscreen or reapply infrequently, the sunscreen itself can harm skin by causing the body to create more damaging molecules.
Playing softball ....................................................................365 Hiking..........................................................................................438 Water skiing...........................................................................438 Swimming laps .....................................................................511 Backpacking ..........................................................................511 Playing singles tennis .....................................................584 Jogging (about 5 mph) .................................................584 Rollerblading .........................................................................913 Running (about 8 mph) ................................................986 *Calories burned per hour, based on a 160-pound person; adapted from Ainsworth, BE, et al. “Compendium of physical activities: An update of activity codes and MET intensities.” Medicine & Science in Sports & Exercise.
NATURAL FIRST AID KIT: 8 essentials Summer activities mean more chance of scrapes, burns, and bruises. Prepare yourself by ﬁlling a small nylon hip sack with natural ﬁrst-aid supplies. Include adhesive bandages, alcohol, instant cold packs, tweezers, and these eight essentials: 1. BACH ORIGINAL FLOWER ESSENCES RESCUE REMEDY can center and calm emotions after a trauma; a small bottle of drops is easiest to carry, or choose pastilles, spray, or the new gum. 2. HEEL TRAUMEEL PAIN RELIEF GEL is good for muscle and joint pain, sports injuries, bruising, and strains; or look for a straight arnica gel. 3. MILL CREEK BOTANICALS ALOE VERA GEL helps relieve minor sunburns, redness, and chapped, irritated skin; or use a cream with St. John’s wort, calendula, and/or comfrey. 4. BOERICKE & TAFEL SSSSTINGSTOP GEL reduces itching, pain, and redness from bites. 5. BOERICKE & TAFEL FLORASONE CREAM, a homeopathic alternative to cortisone, soothes itches and rashes—including poison ivy and poison oak. 6. QUANTUM HEALTH BUZZ AWAY wards oﬀ mosquitoes, ﬂies, ticks, ﬂeas, and gnats. 7. DR. NORDYKE’S FIRST AID HONEY helps protect and heal wounds. 8. DESERT ESSENCE 100% AUSTRALIAN TEA TREE OIL has antiseptic, antibacterial, antifungal, and antiviral properties, and can be used on bites, stings, and scrapes.
5/2/12 3:21 PM
ik es it.
ow it. n L k u h t y o r Y You o od w B s k r ’ n ow You it
You know you want to.
Yet, you just can’t seem to ﬁnd the right way to go about it.
What’s it going to take to get you to go No matter how healthy our diet, there comes a time when our food choices begin to feel mundane. As creatures of habit—even a healthy habit—we tend to fall into easy patterns. The same foods ﬁll our pantries and refrigerators week in and week out. They may be healthy, but they soon become boring. More healthy diets have been destroyed by boredom than by perhaps any other single factor.
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Everyone has done it. You stand in front of your refrigerator, doors open, staring mindlessly inside trying to ﬁnd something to eat. You close the doors and walk away, only to ﬁnd yourself in the exact same place ﬁve minutes later, as if some new food item will have magically appeared that will satiate your hunger. Maybe it’s time to do something different. Maybe it’s time to “Shake it Up and Go RAW.”
3/21/12 2:37 PM
FUN IN THE SUN CONT.
DON’T RELY ON SPF ALONE SPF (sun protection factor) measures a sunscreen’s ability to protect against UVB radiation and sunburns. It doesn’t measure protection from UVA radiation, which penetrates deep into the skin, accelerates skin aging, and causes skin cancer—so even a high-SPF product may leave you vulnerable. In fact, the best possible UVA protection from any sunscreen is only about 20. And because they suppress burns (a sign of skin damage) high-SPF products may tempt you to stay in the sun longer than you should.
safe sunscreen selections ALL TERRAIN AQUASPORT Sunscreen BADGER Sunscreen Face Stick AUBREY ORGANICS Natural Sun Green Tea Sunscreen
be a daily user
A recent study found that using sunscreen on a daily basis reduced the risk of melanoma, the most dangerous kind of skin cancer. If you’re gardening, hiking, or even just sightseeing, slather on sunscreen, and look for lotion, lip balm, and makeup with added sun protection.
KISS MY FACE Face Factor NATURE’S GATE Mineral Kids’ Block
AUBREY ORGANICS GREEN TEA & GINKGO MOISTURIZER SPF 10
combines organic green tea to prevent free radical damage with ginkgo to invigorate skin for a rosy glow. Jojoba oil soothes and moisturizes.
BACH ORIGINAL FLOWER ESSENCES RESCUE CREAM soothes
dry, damaged, or irritated skin safely and naturally. Flower essences, including crab apple, help speed skin’s healing.
HYLAND’S ARNICA SPRAY is a conve-
nient product to have on hand this summer. Simply spray on the healing powers of arnica—great for bruises, sprains, strains, and other mild injuries.
CALIFORNIA BABY Sunblock Stick Everyday/Year-Round
DESERT ESSENCE Age Reversal Mineral Sunscreen
JASON Sunbrellas Mineral Based Physical Sunblock GREEN SCREEN Organic Sunscreen, Skin Tone Tinted L’UVALLA Certiﬁed Organic Sunscreen Face/Body MYCHELLE Sun Shield SOLEO ORGANICS All Natural Sunscreen
USE SAFE SUNSCREENS
Some sunscreens may do more harm than good. For example, Food and Drug Administration (FDA) research suggests that retinyl palmitate, used in sunscreens, may increase the rate of skin tumors. Other ingredients, such as oxybenzone or octyl methoxycinnamate (OMC), may disrupt the endocrine system. Make sure that your sunscreen is doing more good than harm; choose safe brands from our list (at left).
DESERT ESSENCE AGE REVERSAL MINERAL SUNSCREEN
is a chemical-free sunscreen for daily protection, rich in antioxidant ingredients like pomegranate and grape seed extracts.
QUANTUM HEALTH DEET-FREE BUZZ AWAY EXTREME
keeps annoying insects away without DEET or other harmful chemicals. This convenient spray is sweat-proof, waterproof, and has a pleasant aroma. Take with you on vacations to avoid being eaten alive by mosquitoes!
5/2/12 3:22 PM
Offering a Full Line of Bone-Building Vitamin D3 Building strong bones and teeth require the effort of more than just calcium. In fact, vitamin D3, a fat-soluble nutrient sourced from the sun and from dietary sources like fish oil or lanolin, helps facilitate calcium absorption in the body. D3 also works in concert with a number of other vitamins, minerals and hormones to harden bones. So don’t sell your bones short by supplementing with just calcium. If you are among those who run the risk of vitamin D deficiency (e.g., live in regions with restricted sunlight,
wear sunscreen with SPF 8 or greater, have dark skin, are a senior or a strict vegetarian, etc.), make Bluebonnet’s Vitamin D3 products from fish oil or lanolin*– available in several potencies and dosage forms – an important part of your daily nutritional regimen for maintaining healthy bones and teeth.
NUTRITION TO THE FIFTH POWER
Available in Vcaps, softgels, chewables and liquid drops, as well as in 400, 1,000, 2,000 and 5,000 IU potencies. *Bluebonnet’s lanolin-sourced vitamin D3 is KOF-K
Available exclusively at natural food stores
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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NATURE · SCIENCE · QUALITY · TRUTH · KNOWLEDGE
For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478
3/26/12 2:27 PM
Topics in Men’s Health BY MARY ANN O’DELL, MS, RD the effectiveness of natural remedies in supporting a healthy prostate. Saw palmetto can help reduce symptoms associated with enlarged prostate. Zinc is a mineral that has been shown to exert a normalizing effect on the prostate and support development of all reproductive organs.
IT’S TIME FOR MEN to take a look at their health and do something about it! Prostate cancer and sexual dysfunction have become common, but several nutritional factors can help fight this trend. A nutrient-rich, high-fiber diet along with a consistent exercise program, a high potency daily multivitamin, and specific natural supplements can reduce the chances of heart disease, prostate problems, impotence, and other health issues in men.
PROSTATE HEALTH Prostate enlargement afflicts over 6 million men over the age of 50. Studies have shown
HIS DAILY™ MULTIVITAMIN High potency daily multivitamin designed for the specific needs of men.* Iron-free formula that supplies essential vitamins & minerals, plus male support herbs.*
Beyond prostate enlargement is prostate cancer. About 1 in every 6 men will develop prostate cancer. Lycopene, a carotene found in tomatoes and watermelon, has surfaced as one of the most valuable nutrients for preserving prostate health. Studies have found that high consumption of tomato products may reduce the risk of developing prostate cancer. It is thought that lycopene is responsible for this protective effect.
SEXUAL HEALTH Sexual energy can be supported in the body through natural products that support sexual performance and desire. Maca, an Incan superfood, enhances strength and endurance, heightens libido, and improves semen
MALE MAX™ A complete herbal formula for men.* With Yohimbe, Tribulus, Maca, Horny Goat Weed, and more.
quality. Tribulus terrestris and yohimbe can help with natural testosterone. With a combination of healthy eating, exercise, and specific supplements, men can face common health issues head on and improve their overall health and well-being.
SAW PALMETTO 160 MG May support healthy prostate function.* High quality standardized extract of saw palmetto. Standardized to 90% fatty acids & sterols.
LYCOPENE PURE™ 20 MG Powerful antioxidant carotenoid found in tomatoes.* Provides cellular protection.* Contains LYC-O-MATO® natural tomato extract.
5/2/12 3:32 PM
Adapt with Herbal Adaptogens IN HEALTH, as in life, things are better when they are in balance. When trying to achieve balance in your body, you need to know about adaptogens. The term “adaptogen” was first introduced in 1947 by a Russian scientist who defined them as “substances that demonstrate a nonspecific enhancement of the body’s ability to resist a stressor.” Modern herbalists say adaptogenic herbs are plants with properties that exert a normalizing effect on the body, neither overstimulating nor inhibiting body function, but rather giving a generalized tonic effect. Basically, they help your body adapt to stress. Here are some of the most powerful adaptogens: GINSENG: Ginsengs are often at the top of the list for adaptogens. Asian Ginseng, frequently found as Korean or Chinese ginseng, is considered the most powerful. Numerous studies show its effectiveness at improving a person’s ability to withstand stress, improve work performance, and enhance mental function. It also directly supports the adrenal glands and has been found to be an anti-depressant and antihypertensive agent. Siberian ginseng, or eleuthero, is not a true ginseng, but is called one because it has
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RHODIOLA: Rhodiola is a plant that grows in high altitudes in the arctic areas of Europe and Asia. Its root has been used in traditional medicine in Russia and Scandinavia for centuries. Today in Russia, it is revered as a tonic and remedy for fatigue, poor attention span, decreased memory, and depression. In 2002, a review of studies on rhodiola showed that it helped with fatigue, stress, low immunity, and sexual energy. More current studies confirm its mood benefits as well as benefits for the heart, anxiety, and for cancer prevention. ASHWAGANDHA: This plant from India is often called Indian ginseng because it shares the properties of ginseng. It has been commonly used in Ayurvedic medicine for more than 2,500 years and is extremely well-researched. In more than 200 studies to date, ashwagandha has been shown to benefit immunity, stress, memory, anxiety, and depression, and to normalize blood sugar.
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The Healthy Edge
5/2/12 3:33 PM
NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL
Happy HANDS and FEET Give your digits the pampering they deserve with special care and soothing natural products YOUR HANDS AND FEET are the most overworked and overlooked parts of your body. Because you expose your hands to the elements and you constantly use them, they show wear and age sooner than other parts of your body. Your feet are your foundation, providing stability and balance. But, if you’re like most people, you forget about caring for these extremities until they hurt. There are more nerves per square inch in your hands and feet than in many other parts of your body. When your feet ache, your entire body feels fatigued. When your hands hurt, it inhibits your dexterity. Scruffy-looking cuticles and peeling, splitting, cracking, and breaking nails may betray your dietary choices because these conditions can indicate certain vitamin and mineral deficiencies. A balanced diet that is high in lean protein and fresh fruits and vegetables is recommended for healthy nails. Seeds, nuts, and grains that are rich in B vitamins, as well as calcium and antioxidant vitamins A, C, and E, are also exceptionally good for strong nails. According to the American Podiatric Medical Association, the human foot contains 26 bones (the two feet contain a quarter of all the bones in the body), 33 joints, 107 ligaments, and a network of more than 100 muscles, tendons, and ligaments to allow for movement and agility. And since the average pair of feet take 10,000 steps a day, it’s no wonder that
TheraNeem Nail & Cuticle Pen is an antioxidantrich formula for cuticles and nails with nourishing botanicals including neem and sea buckthorn.
they evidence the strain with calluses, swelling, dryness, and even infections such as athlete’s foot. Hands and feet need special treatment. Look for products that feature the same nurturing ingredients as your skin care to pamper those appendages.
Tips for Healthy Hands 1. Wear rubber gloves whenever you come into contact with harsh detergents and cleaning chemicals or while gardening to prevent injury and moisture loss. 2. Apply hand cream or sunscreen with SPF 15 or higher before leaving the house to prevent sun damage to your hands. 3. Keep your nails in shape by maintaining an appropriate nail length and style based on the natural shape of your cuticle and the length of your fingers. 4. File your nails in one direction, not back-and-forth, which causes nails to break and split.
2. Inspect your feet daily for blisters, scrapes, or cuts, any of which you can treat with tea tree oil to prevent infection.
5. Moisturize your hands before going to bed.
3. Moisturize feet after every shower or bath.
Tips for Healthy Feet 1. Wash feet daily with warm water and mild soap. Dry feet well, especially between toes.
For rough, dry feet try Natralia Heel Balm with Australian Centipeda cunninghamii; soothing aloe vera and shea butter; and invigorating rosemary.
ShiKai Borage Therapy Hand Cream is a highperformance hand cream with borage oil that restores healthy skin at the cellular level, keeping skin healthy and supple.
4. Wear protective footwear both indoors and outdoors. 5. Improve flexibility and stimulate blood flow by walking; when seated, spell out the alphabet in the air with your foot.
Desert Essence Pistachio Foot Repair Cream revives dry, rough heels and soles with organic pistachio extract and moisturizing almond and macadamia seed oils.
5/2/12 11:58 AM
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GO GLUTEN FREE | BY MELISSA DIANE SMITH
creature COMFORTS More dog and cat owners are tossing out conventional kibble and feeding their pets against the grain A FEW YEARS AGO, Melissa McLean Jory’s dog Fairbanks was so sick that he couldn’t even lift his head off the ground. After he was diagnosed with autoimmune conditions and severe intestinal problems, Melissa, a nutritionist who has celiac disease, became convinced that Fairbanks had gluten intolerance as well. She shifted him to a completely grainfree diet, and Fairbanks regained his weight and health fairly quickly. Now, if Melissa gives him a dog biscuit that contains gluten, her dog immediately experiences problems such as gastrointestinal issues, skin rashes, and reduced energy. “I believe without the dietary changes, Fairbanks wouldn’t be here today,” she says. When Destiny Stone, a former writer for Celiac.com, went gluten free in 2009, she realized that she didn’t want to accidentally be exposed to gluten by her pets—or from washing their food dishes. After thinking about a series of pet-related articles she read in the Journal of Gluten Sensitivity, she switched her animals to gluten-free, grain-free pet food. Since then, her dog that suffered from recurring eye infections hasn’t had a single one, and all of her pets have experienced improved health. Melissa and Destiny are just two of the many people who are trying gluten-free diets for their pets. Some people purchase gluten-free pet food because they worry about cross-contamination that could potentially compromise their own immune systems. Others avoid gluten to play it safe: Tainted gluten was implicated in the sickness and deaths of thousands of pets in 2007. Many other animal lovers are looking for solutions to their pets’ health problems and figure that a diet change is the most basic place to start. Celiac disease has been definitively diagnosed in one breed of dog, the Irish setter. Gluten sensitivity that isn’t celiac 34
disease is prevalent in other breeds, as evidenced by gastrointestinal problems, rashes, lack of energy, and other symptoms that often disappear when dogs and cats are placed on gluten-free diets.
GRASS-FED BURGERS WITH SAVORY PARSLEY SAUCE MAKES 4 BURGERS
If most of the food you make for yourself is too spicy for your pets, try these simple burgers.
Thought for Food
Tbs. organic extra virgin olive oil
Gluten is only one of many foods that can provoke health problems in cats and dogs, says John Symes, DVM, known as “Dogtor J.” After researching the subject for more than a decade, Symes has concluded that both dogs and cats can benefit from a diet that is free of gluten, cow’s milk, soy, and corn—filler ingredients found in many commercial pet foods. According to Symes, these sticky substances act like glue in the intestine, causing malabsorption of nutrients, which leads to countless health problems. When these ingredients are eliminated from pets’ diets, “medical miracles” can often occur. Allergies abate, intestinal problems clear up, older pets become more active, and epileptic seizures often completely stop. Symes recommends pet foods that are free of gluten, milk, soy, and corn, including AvoDerm Natural dog and cat formulas. Be aware, however, that different formulas contain different ingredients—and formulas and ingredients sometimes change—so read labels carefully and make sure that any food you buy is free of those “big 4” allergens.
Tbs. red wine vinegar
Tbs. + 5 tsp. ﬁnely chopped fresh organic parsley
large garlic clove, ﬁnely chopped
tsp. herbes de Provence
12 oz. organic, grass-fed ground beef or buﬀalo
1. Mix olive oil, vinegar, 3 Tbs. parsley, garlic, and herbs in medium bowl. Salt to taste, and set aside.
2. Combine meat and remaining parsley in medium bowl, shape into four patties, and place on lightly oiled broiling pan. Broil burgers to desired doneness, medium-rare to medium preferred, being careful not to overcook. 3. For pets: Cut plain burger into scraps, and serve. For you and your family: Spoon sauce over each burger, and serve with or without gluten-free buns. PER SERVING: 181 CAL; 16 G PROT; 13 G TOTAL FAT (3 G SAT FAT); 1 G CARB; 45 MG CHOL; 51 MG SOD; >1 G FIBER; >1 G SUGARS * Recipe reprinted from the Going Against the Grain Group, 2011.
5/2/12 12:17 PM
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3/21/12 11:07 AM
NATURAL GOURMET | BY NEIL ZEVNIK
healing HERBS FEELING A LITTLE SHORT ON CASH THESE DAYS? Plant some ginger in your yard and it will guarantee prosperity. Or maybe you’re apprehensive about dragons and serpents? A few stands of lemongrass around your home should effectively repel them. Looking to attract and hold onto a lover? A bath perfumed with lemongrass should do the trick. Or so certain bits of folklore from around the world would have us believe. Whether or not these tales are true (and I must confess to a slight skepticism), there are other benefits to be derived from these aromatic plants. And rather than nutritional, the benefits to be found here are largely medicinal, with ginger proving itself to be a serious aid in combating an array of ailments, and lemongrass (also known as “fever grass”) being helpful with several common maladies. Ginger’s most prominent effect is gastrointestinal. Got an upset stomach? Get ginger. Suffering nausea from chemotherapy? Get ginger. Prone to motion sickness? Get ginger. Studies have proven that the ingestion of small amounts of ginger can eliminate intestinal gas and alleviate multiple symptoms of motion sickness; and because it has no known side effects, ginger is especially useful for morning sickness in pregnant women, as it poses none of the risks that nausea medicines might create. And its usefulness doesn’t stop there. Ginger contains powerful anti-inflammatory compounds called gingerols; in numerous studies, consumption of ginger has been linked to relief from arthritis symptoms. Some in-vitro studies have also suggested that gingerols may inhibit the growth of colorectal cancer cells and cause the death of ovarian cancer cells. Lemongrass is a bit more mundane in its benefits, but that doesn’t make it any less desirable. In Ayurvedic medicine, it’s used to treat coughs and nasal congestion. The essential oil derived from lemongrass is used to repel insects, employed in soaps as an antiseptic, and applied to the skin to combat fungal infections. And a friend of mine who grew up in the South informed me that whenever she had a fever as a child, her grandmother invariably brewed a posset of “fever grass” to fight it. Also, some research suggests that lemongrass may share one of the properties of ginger: research at Ben-Gurion University in Israel indicated that in test tubes, the active ingredient in lemongrass, citral, caused the death of cancer cells while leaving normal cells untouched. So whether you use them to treat an existing condition, or ward off a potential one, ginger and lemongrass are excellent additions to your culinary health arsenal. Maybe you won’t get rich, or find a paramour, or even escape from dragons; but your body will thank you anyway.
Ginger and lemongrass add zest to your meals and a boost to your health
5/2/12 12:18 PM
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INTERDENTAL CLEANERS VARIETY PACK Flexible brushes that remove food & plaque between teeth. Convenient portable travel box. Sized from X Small to Large.
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NETI WASH SINUS CLEANSING SYSTEM Soothes dry nasal passage. Washes away dust, pollen irritants & mucus. Starter kit with Neti pot, Neti Wash Plus & Neti Wash Salt.
L-TRYPTOPHAN 500 MG Pharmaceutical grade free form amino acid. Amino acid involved in synthesis of serotonin in the brain.* Easy to swallow vegicaps for maximum assimilation and absorption.
SMALL HEATING & COOLING PACK 100% natural heating/cooling pack filled with specially milled, de-germinated corn. Relieves deep muscle pain. Freeze or Microwave.
HAIR COLOR 5N-LIGHT CHESTNUT Permanent hair colorant. Healthy, gentle hair care. With active vegetable ingredients.
5/2/12 3:41 PM
Where to find all of the great products seen in this magazine:
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
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5/2/12 3:43 PM
Published on May 30, 2012