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$3 free

May 2013

! h s e r f

HOW TO PICK THE BEST SPRING PRODUCE

Grilled Nectarines w/Honey & Greek Yogurt, p. 30

SHELF SMARTS the keys to gluten-savvy shopping p. 28

LADIES FIRST

our complete guide to women’s health

STAY CALM

natural anxiety relief

plus

NATURE’S SLEEP SECRETS

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SPICE OF LIFE

healing herbs straight from your pantry

3/27/13 3:58 PM


Olivita

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Olivita introduces a line of 100% virgin olive oil based soaps, handcrafted in the Mediterranean. All formulas offer the emollient and antioxidant properties of olive oil. Try the Sweet Aegean Citrus Liquid Soap as a luxuriously rich daily cleanser, or the Olive Oil Bar Soaps that nurture beautiful skin.

This new line of natural deodorants is aluminum and chemical free, and is perfect for both teens and adults. pHresh contains soothing organic aloe, along with a powerful antimicrobial ingredient that helps stop odor causing bacteria. pHresh glides on smooth & clean. Available in Barely Sweet and Tropical Blossom scents.

Olive Oil Soap

Nourish

pHresh Deodorant

Lavender Mint Skin Care

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Nourish is the first USDA organic skincare collection, meaning these products are good for you and good for the earth. With a variety of chemical free, gluten free, vegan and cruelty free products, there are formulas perfect for everyone. Relaxing lavender meets refreshing mint in n their Lavender Mint scented line. Choose from Body Wash, Hand Wash, Lotion and Deodorant.

Oral Care Products Cinnamon Ayurvedic Oral Pulling Rinse is an antibacterial and antiseptic oral rinse. It deodorizes, refreshes & moisturizes the mouth, and helps oral irritations. White2Nite Tooth Whitener is an all-natural tooth whitening pen with antioxidants. It is a non-toxic formula that whitens teeth without tooth or gum sensitivity.

Suavva

Qrunch

A delicious healthy superfood smoothie made with cacao. Provides antioxidants and mood-lifting theobromine. No cholesterol or high fructose corn syrup. Gluten free.

A new twist on the veggie burger! This veggie burger has delicious flavor and distinctive crunch, powered by superfood Quinoa. Low sodium and gluten free.

Cacao Juice Original Smoothie

Westminister Bakers

Soup & Snack Crackers

Try these tasty light and crispy original oyster crackers. These natural crackers are made with soft winter wheat and no preservatives. Try them in soup, or right out of the box!

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Quinoa Burgers

Victoria

Artichoke Vegan Alfredo Sauce A rich and velvety vegan alfredo sauce with artichoke hearts and extra garlic. Made with vegan cashew cream. Gluten and dairy free.

3/27/13 4:12 PM


Vitamin D

UAS Labs

DDS Plus 3 A premium probiotic for adults. This high potency formula aids in maintaining a healthy balance of intestinal flora. It combines 6 probiotic strains. Vegan, gluten and dairy free.

Redd Remedies

120/80 Care

A natural formula that helps maintain healthy blood pressure already within normal levels. Helps support the body's natural defenses against cardiovascular stress. Vegetarian and gluten free.

Herbal Nutrition

Black Bean Extract C3G Burn

Vitamin D has become the superstar nutrient of the past few years. Research continues to demonstrate areas where vitamin D plays a role in overall health. It is most well-known for its function in bones where it helps promote calcium absorption and improves bone health. A large women’s health study showed that supplements of calcium and vitamin D may reduce the rate of hip fracture by almost 40%. But research demonstrates vitamin D is used other ways in the body as well. Vitamin D deficiency has been linked to an increased risk of diabetes. A recent study also found that 1000 IU supplements of vitamin D improved cardiovascular health for those with diabetes. Insufficient levels of vitamin D have been associated with higher levels of cognitive impairment, more rapid weight gain, and increased incidence of depression. Higher vitamin D levels have been associated with reduced risk of colon cancer and even a reduction in development of multiple sclerosis (MS).

A safe & effective way to help control weight. This natural extract contains C3G, an antioxidant & appetite suppressant. Supplies 30 mg per serving.

Vitamin D-3 1000 IU Terry Naturally

Acid-A-Med

This effective formula provides calcium and magnesium plus ingredients that help the body support calcium metabolism. It combines nutrients that support proper acid-alkaline (pH) balance and optimizes delivery of calcium systemically.

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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.

3/28/13 9:24 AM


May 2013

features 18 5 Favorite Foods Want more bang for your buck when you sit down at the table? These nutritional all-stars are bursting with vitamins, minerals, antioxidants, and other disease-fighting, health-promoting compounds. And did we mention that they taste great, too?

20 For Women Only

From PMS and menopause to cancer prevention, UTIs, and yeast infections, we offer a complete look at natural ways to treat many of your most common health concerns.

departments NEWS FLASH

6

SPICES

The Latest Research. Magnesium and heart health, pycnogenol for menopause, and more.

SUPPLEMENT ADVISOR

8

Unique Ubiquinol. This easily absorbed form of CoQ10 can help boost energy and ward off disease.

HERBAL ADVISOR

10

Skin Soothers. The best botanicals for acne, eczema, rosacea, and other issues.

HEALING EDGE

Get a Grip on Anxiety. Supplements that can help restore your calm.

24

Keeping your mouth clean is a key to good health.

WOMEN’S HEALTH: PART 1

NATURAL SLEEP AIDS Rest easy without the side effects.

16

25

This first installment of our new series takes a look at buidling a healthy foundation through diet and supplements.

26

Bathing Beauty. Natural bath salts and soaks offer more than just relaxation.

GLUTEN FREE

14

From the Heart. What women need to know about heart disease.

2

ORAL CARE

NATURAL BEAUTY

12

EXPERT’S CORNER

17

Healing herbs you can find in your kitchen.

28

Gluten-Savvy Shopping. How to spot hidden sources of gluten at the store.

NATURAL GOURMET

30

Fresh Picked. Tips, tricks, and recipes to help you get the most from seasonal produce.

May 2013

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2/20/13 1:39 PM


letter from the editor

May Days Editorial Director Nicole Brechka

May is a great time of year. The weather’s finally warm; flowers are blooming; and we celebrate the special women in our lives with Mother’s Day. So it’s with our mothers, wives, sisters, and daughters in mind that we bring you this issue of The Healthy Edge, which is packed with information about women’s health. For starters, naturopath Emily Kane examines the topic of heart disease and women, including gender-specific warning signs (p. 14). Then there’s “For Women Only” (p. 20), featuring natural therapies for PMS, UTIs, yeast infections, menopause, and more. This issue also kicks off our new multipart series on Women’s Health (p. 25) with a look at foundational foods and supplements that should form the basis of every health regimen. Plus we have the latest on natural anxiety treatments (p. 12), skin-soothing herbs (p. 10), and healing bath salts (p. 26). Of course, there’s more to May than just Mother’s Day. It’s also the month when spring gets into full gear and farm-fresh produce starts making its way to stores. That’s why this issue also includes our “5 Favorite Foods” (p. 18)—nutritional powerhouses that also pack a lot of flavor—and “Fresh Picked” (p. 30), our expert’s top tips for finding and buying the healthiest, most delicious produce available. Now who could say no to that? Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

Production Director Cynthia Lyons Production Manager Mark Stokes

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

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

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox THE HEALTHY EDGE. Vol. 3, No.4. 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.

May 2013

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3/28/13 9:10 AM


Calm Yourself. Naturally.

Feel more relaxed and stay productive with CalmAidÂŽ, the new advanced lavender oil supplement clinically proven to help you reduce feelings of tension & stress.* Once daily softgel t Easy to swallow t Non-habit forming Non-drowsy t Safe for daily use t Use any time of day Now available at ďŹ ner health & nutrition stores

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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2/20/13 1:32 PM


newsflash

By Vera Tweed

PYCNOGENOL: REAL RELIEF FOR MENOPAUSE A study of 156 menopausal women found that 30 mg of Pycnogenol (a patented extract of French maritime pine bark), taken twice daily, reduced symptoms by 56 percent in as little as four weeks. The research, published in The Journal of Reproductive Medicine, is the third study to show such benefits for the supplement. Symptoms reduced included: abdominal cramps anxiety bloating breast tenderness dizziness feeling tired

Report:

MAGNESIUM STOPS HEART ATTACKS A report by Andrea Rosanoff, PhD, co-author of The Magnesium Factor, shows that lack of magnesium is a more critical trigger of heart attacks than high cholesterol or blood pressure. Magnesium deficiency, she says, set off an epidemic of heart attacks in the 1950s, when depleted soils and processed food started reducing levels of the mineral in our diets. Studies show that it may take several months or more to restore healthy magnesium levels by taking daily supplements. Find out more at nutritionalmagnesium.org.

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6

Wondering if your sunscreen is safe? Or which household cleaners or cosmetics are least toxic? Check out the new web site from the Environmental Working Group: ewg.org.

Scientists have long understood the importance of folic acid. It’s essential for heart health and may help ward off cancer. And in pregnant women, adequate folic acid intake significantly lowers the chances of birth defects and reduces the risk of autism by 40 percent. Some people, however, have difficulty absorbing the regular folic acid in supplements. That’s why many holistic doctors now recommend taking a special form of folic acid, 5-methyltetrahydrofolate (5-MTHF), which is more easily absorbed and used in the human body. The 5-MTHF form is sometimes described as “active” or “optimized” folic acid. Products made with 5-MTHF include Life Extension Optimized Folate and Jarrow Formulas Methyl Folate.

May 2013

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3/28/13 9:28 AM


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2/20/13 1:35 PM


supplement advisor

By Robert J. Barry, PhD

unique ubiquinol

This active antioxidant form of CoQ1 0 is easier for your body to absorb and utilize

U

biquinol is a reduced, more bioavailable form of coenzyme Q10 (CoQ10), a substance produced by the human body that’s necessary for the basic functioning of cells.

HEALTH BENEFITS: When we’re young, ubiquinol is the predominant form of CoQ10 that’s found in nearly every cell in our bodies. As we get older, our ability to efficiently produce both CoQ10 and its electron-rich ubiquinol form naturally declines. This results in less cellular energy and diminished protection against oxidation—which can lead to cellular damage and contribute to various health issues. CoQ10 levels tend to be low in patients with certain chronic conditions, including heart disease, cancer, Parkinson’s disease, and diabetes. Statin drugs may also lower CoQ10 levels. Ubiquinol has been known to science since in the late 1950s. Research on the potent antioxidant appeared in journals throughout the ’70s, ’80s, and ’90s, even though large quantities of ubiquinol weren’t commercially available. These early studies provided evidence of the critical roles that it plays in the production of cellular energy and protection against oxidative damage to DNA. Newer studies show that ubiquinol may also benefit cardiovascular, neurodegenerative, and mitochondrial disorders; diabetes; periodontal disease; and hypertension.

Paragon Plus Ubiquinol CoQH Ideal for older adults who are concerned with optimal nutrient absorption, this ubiquinol features Kaneka QH ubiquinol.

8

WHAT YOU SHOULD TAKE: A review of the evidence published to date consistently shows that, in comparison to conventional CoQ10, supplementation with ubiquinol results in increased bioavailability and higher cellular ubiquinol levels. Ubiquinol has only recently become available in large quantities in supplement form. The recommended dosage is typically 50–100 mg daily, taken with food, preferably with fat.

ReserveAge Active Ubiquinol CoQ10, ubiquinol, and resveratrol are combined for a potent antioxidant formula in a patented liquid Licap enhanced delivery system.

Jarrow Ubiquinol QH-Absorb Each softgel supplies a good dose of pure ubiquinol for enhanced absorption. Available in 100 mg or 200 mg doses.

May 2013

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1-866-646-8576 • www.AmericanHealthUS.com ©2013 American Health Inc. | 13-AH-1032

2/20/13 1:29 PM


herbal advisor

skin soothers

H

erbs can be used topically or internally to ease skin problems. I recommend both ways, as well as combining herbs with other nutrients in an overall skin-health regimen.

From the Inside According to traditional Chinese medicine, unhealthy digestion is an underlying cause of chronic skin problems. This is especially true with psoriasis, where the immune system attacks the skin. Oregon grape is a great basic herb for cleansing and restoring healthy digestion. It can be taken on an ongoing basis in supplements or tea. I also recommend flax seed for regularity and detoxification, and probiotics for a healthy digestive tract. Impurities in the blood are another underlying factor of many skin issues, especially rosacea, which is triggered by inflamed blood vessels in the skin. A tea made with red clover and burdock root can help cleanse the blood. How to make herbal tea: Steep one teaspoon of dried herb per one cup of boiling water, 5–10 minutes for dried leaf and 10–20 minutes for a root.

From the Outside There are two classic types of topical herbal remedies: Tea wash: Make a tea, as if you were going to drink it. Once it cools, gently use it to wash the affected area. Try chamomile to soothe, comfrey to reduce itching and inflammation, or goldenseal for infection.

Futurebiotics AcneAdvance blends cleansing herbs (including red clover and burdock) and natural anti-inflammatories shown to reduce blemishes.

10

By Steven Rosenblatt, MD, PhD

Herbal relief for acne, eczema, psoriasis, rosacea, and more

Poultice: Mix a dried herb with either vitamin E oil (soothing) or tea tree oil (antibacterial), and add a little honey to make it sticky. To soothe inflammation, use vitamin E oil and goldenseal. If the skin is infected, use tea tree oil and comfrey. The quantity you need depends upon the size of the affected area. Apply the poultice like a face mask. Leave it on until it dries (about 15–20 minutes) and then gently wash it off.

Simple Home Remedies Many helpful ointments contain aloe, vitamin E, comfrey, and soothing herbs such as calendula. Drinking chamomile tea supports healthy digestion and cleanses blood, and used as a tea wash, it soothes irritation. Other skin conditions with natural solutions include: Acne: Caused by bacteria that infect oil glands in the skin. Use tea tree oil topically, and take garlic supplements to fight the infection from within. Eczema: Also called dermatitis, eczema is a rash or inflammation of the skin. If skin is itchy, use a burdock root tea wash. Herbs that can help heal from within include dandelion, goldenseal, myrrh, pau d’arco, and red clover. Psoriasis: Use a cream that contains vitamins D and E, and take vitamin D and MSM supplements to restore healthy skin. Rosacea: To soothe, use a chamomile tea wash and routinely drink tea made with red clover and burdock root.

Paragon Plus Tea Tree Oil is an essential pure antiseptic oil to keep on hand for a variety of skin conditions, from bug bites to blemishes.

Symptom Relief If you experience a sudden rash or redness, contact with an irritant is one common culprit. Food intolerance is another. In either case, a chamomile tea wash—or an aloe vera or vitamin E gel—can help soothe skin. Other symptom solutions: For cuts and abrasions: Aloe vera and vitamin E gel soothe pain and irritation and improve healing. For bruising or soreness: Arnica gel can help speed healing. For infected skin: Try a colloidal silver wash, which is a natural antibiotic. For itching: Comfrey is a traditional itch remedy. For fungal infections: Tea tree oil can help eliminate both fungus and bacteria.

Health King ItchEase Herb Tea is based on a proven ancient Chinese formula of herbs with microbial inhibiting and irritability relieving properties to maintain healthy skin from the inside.

May 2013

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3/28/13 3:35 PM


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2/20/13 1:28 PM


healing edge

get a grip on anxiety If you think prescription medications are the only option for anxiety and panic attacks, you’ll be happy to know about these very effective natural solutions

I

f you’ve never experienced anxiety or panic attacks, it’s hard to imagine just how uncomfortable they can be. More than 20 million Americans suffer from anxiety—medically defined as ”an unpleasant emotional state ranging from mild unease to intense fear.” While fear is a rational response to danger, anxiety usually lacks a clear or realistic cause. Severe anxiety will often produce panic attacks— intense feelings of fear. These attacks are most often associated with agoraphobia, an intense fear of being alone or being in public places.

The Cause Most Doctors Ignore Both psychological stress and biochemical factors—such as caff eine and drug use—can trigger anxiety. Elevated levels of lactic acid in the blood is also one of the most significant biochemical factors. When the body lacks oxygen, lactate is the final product in the breakdown of blood sugar. In fact, injecting anxiety sufferers with lactate can produce severe panic attacks. In normal individuals, however, nothing happens. So it appears that individuals with anxiety may be sensitive to lactate. It stands to reason, then, that reducing lactate levels should be a priority, yet most conventional physicians ignore this goal.

Reducing Lactate Levels There are six nutritional factors that may be responsible for elevated lactate levels in individuals with anxiety: 1. Alcohol 2. Caffeine 3. Sugar 4. Deficiency of the B vitamins niacin, vitamin B6, and thiamin (B1) 5. Deficiency of calcium and/or magnesium 6. Food allergies

Avoiding alcohol, caff eine, sugar, and common allergens goes a long way toward relieving anxiety. In fact, eliminating coffee can sometimes relieve symptoms completely. In one study of four men and two women with generalized anxiety who drank 1.5–3.5 cups of coffee per day, avoiding caff eine for one week brought about significant relief. The degree of improvement was so noticeable that the patients volunteered to continue abstaining from caff eine after the study.

Magnesium: The Calming Mineral Magnesium is essential in more than 300 biochemical reactions in the human body, and a deficiency has been reported to lead to symptoms of anxiety, depression,

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May 2013

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3/28/13 9:06 AM


By Michael T. Murray, ND, and Emily Kane, ND, LAc

irritability, fear, insomnia, confusion, and memory loss. In one double-blind study, 264 people diagnosed with generalized anxiety disorder were given either a placebo or 300 mg of magnesium. The magnesium group had a statistically significant reduction in symptoms. For best results, use a highly absorbable form of magnesium, such as magnesium citrate and magnesium glycinate.

Omega-3 Fats Anxiety also appears to be linked to low levels of omega-3 fatty acids. Studies that use omega-3-rich fish oils to treat anxiety have shown impressive results. In one trial, fish oil was shown to decrease anger and anxiety in substance abusers. In another, 2.5 grams daily of omega-3 fats produced a 20 percent reduction in anxiety symptoms. Flaxseed oil, a vegetarian source of omega-3 fats, is also effective. In one study, three out of four patients with a history of agoraphobia improved within two to three months of taking flaxseed (2–6 Tbs. daily, in divided doses).

Gamma-aminobutyric acid (GABA) This neurotransmitter is found throughout the central nervous system. Low levels or decreased GABA function in the brain is associated with anxiety, depression, insomnia, and epilepsy. In fact, many popular anti-anxiety drugs interact primarily with GABA receptors. In clinical studies, significant anti-stress effects have been shown with PharmaGABA, a proprietary form of GABA. Patients given PharmaGABA reported feeling relaxed and experienced changes in their brain wave patterns that are consistent with a state of relaxation. The Source Naturals GABA Calm Promote relaxation with this powerful supplement that combines GABA with 3 amino acids in a sublingual tablet that gets into the bloodstream easily.

typical dosage used in studies is 100—200 mg up to three times daily

Ashwagandha In clinical trials, Sensoril, a proprietary extract of the herb ashwagandha, has been shown to produce considerable anti-stress effects. In one double-blind human study, chronically stressed subjects taking Sensoril had significant reductions in anxiety along with positive changes in blood chemistry, adrenal hormone levels, energy levels, and feelings of wellness. A typical dosage is 125–250 mg daily.

5-HTP & Tyrosine Deficiencies or imbalances in the essential brain chemicals serotonin and dopamine are a major cause of many psychological and neurological diseases (including migraines, depression, eating disorders, and attention deficit disorders). But you can’t just eat serotonin or dopamine. You have to synthesize them in your brain. And the only way to promote the production of these brain chemicals is by ingesting their precursors such as 5-HTP (5-hydroxytryptophan) and tyrosine. People suffering from neurological disorders, including anxiety, are almost invariably helped by supplementing with these precursors (about 100 mg of 5-HTP and 500 mg of tyrosine 2–3 times daily), as well as other basic nerve nutrients. If you’re interested in learning more, NeuroResearch Clinics has a very good Web site (neuroassist.com) that’s packed with information about the use of amino acids to treat neurological challenges.

B Vitamins It almost goes without saying, since the Bs are known as the “anti-stress” vitamins. Akin’s & Chamberlin’s Magnesi-Max Magnesium delivers 400 mg of magnesium from 3 sources, making it highly absorbable and easy to take.

But these basic supplements can be a key to treating anxiety. A strong overthe-counter “stress B” blend will contain 50—100 mg of B1, B2, B3, B5, and B6, with 1,000—2,000 mcg of B12, and usually 400—1,000 mcg of folic acid. Take one or two per day in the morning or during periods of high stress. Don’t take B vitamins at night because they can be mildly stimulating for some. All of these Bs are water soluble— you’ll eliminate what your body can’t absorb. And be aware that some people do have difficulty with absorption—if you’ve been taking a good B multi for a while and don’t notice any improvement with your anxiety, your body may not be properly absorbing your vitamins. The lower part of the small intestine (the ileum) is where B vitamins are absorbed into the bloodstream, and any irritation to the lush “brush-border” of millions of microvilli in the ileum can compromise absorption. By far, the most common cause of this abrasion is gluten. Dairy, corn, soy, coffee, peanuts, tomatoes, and shellfish are other culprits. Work with a naturopathic physician in your area (fi nd one at naturopathic.org) to sort out food irritants or “leaky gut” issues. Along with the B vitamins mentioned above, there are the fat soluble Bs, including phosphatidylcholine, lecithin, and inositol. These “other” B vitamins are the building blocks for the calming neurotransmitter acetylcholine, which promotes sleep and digestion, as well as feelings of love and nurturing, and relaxation. Adding 1 Tbs. of lecithin daily to your smoothie, yogurt, or oatmeal is an easy way to increase your intake—unless you’re allergic to soy, which is the source of most over-the-counter lecithin. Natural Factors Stress-Relax Sensoril Clinically proven to help inhibit fatigue, tension, and exhaustion associated with stress, Sensoril is produced using a patented process for guaranteed ratios and concentrations of key constituents.

The Healthy Edge

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3/28/13 3:36 PM


expert’s corner

By Emily A. Kane, ND, LAc

from the heart Optimal cardiovascular health for women

Heart disease runs in my family. As a 51 -year-old woman, what can I do to protect my heart and prevent cardiovascular disease? —Judy K., Lansing, MI

W

hether you have a genetic predisposition or not, heart disease is a very serious issue for women. According to the December 2011 Harvard Women’s Health Watch, nearly 43 million women in the United States have some form of cardiovascular disease (CVD). Heart disease is the leading cause of death among women, killing nearly 422,000 each year—six times more than breast cancer.

Gender Differences and Why They Matter Women’s hearts—like their livers and kidneys—tend to be smaller than men’s, even if their total body weight is the same. Daily aspirin doesn’t seem to prevent a fi rst heart attack in healthy women, as it may in men. (For more information, see hearthealthywomen.org.) Women are also more likely to die from a fi rst heart attack than men. And the impact of alcohol consumption is worse for women: Men have a higher water-to-fat ratio, which helps dilute the effects of alcohol. Further, women are more likely than men to binge drink, which is the most dangerous way to consume this pickling poison. Women tend to develop heart disease 10–15 years later than men, probably because of the protective effect of estrogen. Giving estrogen to postmenopausal women, however, doesn’t seem to improve cardiovascular disease risk, except in cases of arrhythmias. Smoking lowers estrogen levels, which is why women smokers don’t have that 10–15 year delay compared to men in developing cardiovascular disease. Men’s cardiovascular disease is much more likely to be cased by atherosclerotic plaque, which narrows arteries and raises blood pressure. Women are more prone to peripheral (rather than central) artery disease, and women’s “heart attacks” are often due to muscle spasms, possibly due to loss of magnesium over years of menstrual bleeding.

Risk Management Because women are less likely to develop atherosclerosis, the cholesterol issue is less pertinent for them, and the number 200 is not a magical guarantee for heart health. More than half of women who experience a fi rst heart attack have “normal” cholesterol levels. Younger women with high cholesterol may be more at risk 14

for CVD, but after age 65, low cholesterol confers increased mortality risk for all diseases, including heart diseases. Women also have other risk factors that differ from men, and heart disease doesn’t present identically for them. The following symptoms do not necessary predict an impending heart attack, but they can be an indication that something is wrong. So get your heart checked out by a holistically oriented MD or ND if you experience an uptick in any of the following: Unexplained fatigue or weakness Sleep disturbances Shortness of breath Swelling of ankles or feet Clammy sweats Heart flutters Stomach or abdominal pain Dizziness or nausea Right-side arm or shoulder pain, with tingling and numbness Fainting Belching or hiccups Neck pain Headaches The good news is that the risk factors are almost all improved by healthy lifestyle choices. Smoking, poor diet, physical inactivity, excess cholesterol consumption, obesity, high blood pressure, and diabetes are the major risk factors. Although progress may be slow, all of us can eat more veggies; quit the junk food and cigarettes; drink less coffee and booze; walk, swim, do yoga, or lift weights six days a week; and stop eating sugar. Simply losing 10 percent of your body weight can drop your blood pressure enough to make the pump last an extra 5–10 years. So make a commitment to treat yourself right each morning when you wake up, and you can go a long way toward mitigating your risk for a heart attack.

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Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

So, c’mon life, bring it on. We’re ready for you.

Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998

for a FREE SAMPLE 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. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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Get a Good Night’s Sleep Naturally

MARY ANN O’DELL, MS, RD

HAVING TROUBLE GETTING a good night’s sleep? You’re not alone. Getting a good night’s sleep is a problem for millions of Americans. Older adults and women have the most frequent difficulty, but anyone at any age can experience sleeplessness due to stress and anxiety, shifting work schedules, and life changes. Getting adequate sleep is extremely important for physical and mental restoration each day. Lack of sufficient sleep can result in fatigue, mood swings, stress, and a higher probability of getting sick. Fortunately, nature provides effective nutrients and herbs that support relaxation and sleep. These can be used without the side effects commonly associated with prescription sleep medications. Probably the most well-known herb that promotes sleep is valerian. Studies show that valerian may help improve quality of sleep, reduce the length of time it takes to fall asleep, and reduce the number of awakenings throughout the night. Valerian can be used by itself or in conjunction with herbal nervines that nourish and calm the nerves such as hops, passionflower, and chamomile.

Herbal E-Z Rest™

body’s circadian rhythm—its sleep and wake cycles. Melatonin levels decline significantly after the age of 40, which scientists believe may be responsible for sleep problems that increase with age.

Melatonin is a hormone that is naturally produced in the body that regulates the

When deciding the best approach to getting a good night’s sleep, consider one of these alternatives. Try something natural for sleep tonight, and wake up refreshed tomorrow.

Tea Pure™ L-Theanine 200 mg

Melatonin Dots 1 mg

Natural herbal relaxant.*

Promotes relaxation.*

May support rest & relaxation.*

With a blend of valerian, hops, passionflower, chamomile, & skullcap.

May play a role in neurotransmitter function & cognition.*

Melatonin is a hormone naturally produced by the body.*

Naturally derived from green tea leaves.

1 mg per sublingual tablet.

Enhanced with calcium & magnesium.

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L-theanine, an amino acid found in green tea, is used in the body to form GABA in the brain. Research shows that theanine can cross into the brain efficiently. Theanine helps maintain a calm alertness during the day, but can also promote a deeper sleep at night.

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From the Spice Cabinet to the Medicine Cabinet BY MARY ANN O’DELL, MS, RD DID YOU REALIZE that when you add cinnamon to your pancake batter or chopped garlic to your favorite recipe that you’re practicing herbal medicine? While we may not think about it, common herbs and spices stocked in the spice cabinet can have a therapeutic action in the body. Concentrated doses of these and other spices truly can be natural medicine.

CINNAMON This sweet spice is rich in polyphenols—antioxidant substances that appear to help regulate blood sugar levels. Results of one study found that those subjects with type-2 diabetes taking a daily 2g dose of cinnamon had decreased blood pressure and decreased glycated hemoglobin (a marker of blood sugar levels).

GARLIC Garlic is a potent antioxidant that may help lower cholesterol and is antithrombotic. One study found that aged garlic extract can slow, and might even help reverse, atherosclerosis. It may also help inhibit yeasts, fungi, viruses, and bacteria.

GINGER Ginger has been shown to improve digestion and was found to be more effective than medications for any form of nausea, from motion sickness to morning sickness. Ginger has also been used to improve circulation, reduce inflammation, and help with pain relief. One study found that women taking 1,000 mg of ginger root in capsule form three days prior to menstruation virtually eliminated menstrual cramps.

TURMERIC Turmeric is best known as the main ingredient of curry powder, a common Indian spice combination. Curcumin, responsible for the yellow color of turmeric, is the active compound that has been the object of research in numerous studies. Research has found that turmeric helps reduce joint inflammation by acting as a natural COX-2 enzyme inhibitor. Curcumin is also a potent antioxidant, protecting cells from free radical damage.

Garlic HA™ High Allicin Garlic

Opti-Extract™ Turmeric

IntegriHerb™ Cinnamon Supports healthy blood sugar control.* Made with certified organic cinnamon. Premium quality full-spectrum whole herb capsules

Ginger 250 mg

Cholesterol support.*

Powerful herbal antioxidant.*

Soothing stomach support.*

High potency odor-free formula.

Supports healthy liver function & balances inflammation.*

Supports normal inflammation response.*

Supplies 5,000 mcg allicin per tablet.

Potent herbal extract, standardized for 95% curcuminoids.

Supplies standardized ginger root.

The Healthy Edge

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5

FAVORITE 3. SPINACH

As the years go

by, you may find yourself becoming more concerned with the ability of foods to provide more than basic nutrition and oral gratification. Studies show that certain foods can make significant contributions to improving health. Here are five allstar foods that not only taste great but also help ward off disease. 18

1. STRAWBERRIES The rich array of phenols in strawberries makes them a triple-threat protector—antiinflammatory, anticancer, and heart-helpful. They guard against rheumatoid arthritis, liver cancer, atherosclerosis, and other maladies. Delicious medicine indeed!

hot tip: They’re very perishable, so try

This leafy green vegetable is low in calories but high in vitamin K, which strengthens bone mass and limits damage to neurons in the brain—yes, more protection against cognitive decline! And there are 13 flavonoid compounds that provide antioxidant power and protection against cancers, especially prostate and ovarian. Iron to provide increased energy and folate to guard against heart attack also help to make this veggie a can’t-lose proposition.

hot tip: The leaves should be bright green and crisp, with no yellowing, bruising, wilting, or slimy coating. Store loosely packed in a plastic bag in the veggie drawer of the fridge for up to four days. Rinse well just before cooking (even the prewashed, bagged kind). Cook quickly, no more than a minute or two; blanch, steam, or sauté.

to buy them the day you’ll use them. And organic is infinitely preferable—conventionally grown berries get a lot of pesticides. They should be firm, plump, and dark red, with a sweet, strawberry scent. Rinse well, pat dry, and store loosely in an airtight container in the fridge for up to four days.

2. SALMON Utterly delicious, and oh-so-good for you, salmon supplies a massive helping of protein, to be sure; however, it’s the omega-3 fats that are its main attraction. The benefits to improved heart health are nearly endless; its anti-inflammatory effects contribute to reduced risk of fatal arrhythmia, lowered triglyceride levels, and increased protection against high blood pressure, heart attack, and stroke. And this cold-water fatty fi sh also provides protection against cognitive decline.

hot tip: Buy wild-caught, not farmed, whenever you can. Wild salmon is freshest April through September. Smell it to make sure it’s fresh—it should seem faintly briny, but not fi shy. Ask your fishmonger for a bag of ice, or bring your own cold bag; it’s best to keep it chilled at all times, especially in the summer months. Store it in the bottom back of the fridge, and use within 24 hours. Grill, broil, roast, poach—it’s all good!

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FOODS

BY NEIL ZEVNIK

4. POMEGRANATE JUICE This gorgeously colored fruit has been prominent in Ayurvedic medicine for centuries, but is only now coming into its own in Western culture. The most convenient and readily available form is the juice, and though lacking the fiber of the whole fruit, it is rich in a unique polyphenol called punicalagin. This element causes the pomegranate to be one of the highest-rated fruits for antioxidant activity, and provides protection against atherosclerosis and prostate cancer, as well as numerous other contributions to improved health.

hot tip: Try to find a brand with as little added sugar as possible. Use for sauces, salad dressings, smoothies.

5. GREEN TEA Endless studies have shown that this mild-mannered beverage is actually an aggressive warrior against numerous potentially fatal conditions. Cardiovascular maladies of all sorts are blocked, including heart attack, stroke, and hypertension, and there are multiple compounds that fight a wide array of cancers. Green tea has been shown to promote fat loss, increase exercise endurance, and even fight the flu. The list goes on and on. This is one beverage you want to keep on your daily menu without fail.

hot tip: It should be as fresh as possible. For loose-leaf tea, pinch a small amount and smell it—it should seem sweet and grassy; for bagged tea, check the expiration date. Buy in small amounts, and store in an opaque container with a good seal—dark glass or ceramic is best. Keep the container in a cool, dark cupboard. Brew a pot and serve it hot for breakfast, cold for lunch, and freeze it for a granita for dinner.

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FOR

Natural remedies for whatever ails you

WOMEN BY VERA TWEED

ONLY

Uniquely female conditions can strike a woman at any age, in any walk of life—but they’re not inevitable. The right nutrients, a healthy lifestyle, and targeted natural remedies can prevent or relieve many common ailments. Nutrients are the raw materials for hormone balance, and a diet low in refined sugars and rich in lean proteins, fruits, vegetables, and unrefined carbs is a good start. Unfortunately, today’s depleted soils and processed foods are unlikely to deliver optimum nutrition even with the best diets. But these basic supplements can help fill in the gaps: MULTIVITAMIN: Look for a daily dose of 50–100 mg of the main B vitamins; 500–1,000 mg of vitamin C ; and a variety of minerals for overall health. FISH OIL: Aim for 1,000–3,000 mg of fish oil daily for a stable mood and fewer wrinkles; to reduce inflammation; and to support the heart. For vegetarians, flaxseed oil or DHA from algae are plant sources of these healthy fats. VITAMIN D: Aim for at least 1,000 IU daily to support

immunity and bone health. CALCIUM AND MAGNESIUM: Try to get equal

amounts of both. CoQ10: After age 40, take 50–100 mg daily for

a healthy heart.

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FOR WOMEN ONLY, cont. HORMONE REMEDIES Uncomfortable symptoms of PMS, perimenopause, and menopause all share a common cause: shifts in hormone levels. But these symptoms can be avoided with targeted natural remedies.

For PMS CHASTEBERRY (VITEX): A study of more than 1,600 women

that was published in the Journal of Women's Health & Gender-Based Medicine, found that chasteberry reduced PMS-related depression, cravings, bloating, and anxiety in 93 percent of women. The typical daily dose is 200–400 mg of a standardized extract. OTHER REMEDIES: The herb black cohosh and the healthy

fats found in fish, flax seed, and evening primrose oils can also help minimize PMS symptoms.

For Perimenopause PUERARIA MIRIFICA (PM): PM works on estrogen receptors to balance the hormone. If levels of estrogen are too low, it intensifies its effect, and if levels are too high, it reduces its effect. Multiple studies, such as one published in the Archives of Gynecology and Obstetrics, show that PM can relieve hot

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flashes, night sweats, mood swings, and other symptoms, and is just as effective as—but safer than—conventional estrogen replacement therapy. According to Gary Gordon, MD, an integrative physician, the optimum daily dosage is 2 mg per kg of body weight. Divide your weight in pounds by 2.2, and then multiply that number by 2. For example: a 150-pound woman would need 136 mg of PM daily. Try Solgar Platinum Edition PM PhytoGen Complex. BLACK COHOSH: In one study, published in Advances in Therapy,

black cohosh was more effective than Prozac in relieving hot flashes. And a combination of black cohosh and St. John’s wort proved effective for depression in a study of 301 women. In another study, published in the journal Maturitas , black cohosh was as eff ective as prescription estrogen, but safer— because, unlike prescription estrogen, the herb doesn’t appear to raise estrogen levels in the breasts or uterus, but only in the brain and vagina. Black cohosh has not been shown to increase risk for female cancers. A usual dosage is 20 mg of standardized extract, once or twice daily. PROGESTERONE CREAM: Low progesterone levels can cause many of the same types of symptoms as low estrogen. The most common dosage is 20 mg daily, but follow label instructions

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WOMEN'S HEALTH SHOPPING GUIDE In addition to products mentioned in this article, we recommend the following high-quality formulas to support overall female health. Paragon Plus Hers Daily Multivitamin This complete multi for the active woman features essential vitamins, easily absorbed chelated minerals plus antioxidants, black cohosh and cranberry.

Wakunaga Kyo-Dophilus Probiotics plus Cranberry Extract This is an excellent choice for women prone to UTIs, or anyone who wants to support urinary tract health.

and/or directions from a healthcare practitioner when using progesterone cream. An excellent resource for learning more about progesterone, as well as bioidentical hormones, is available online at womeninbalance.org.

Vitanica Yeast Arrest Suppositories These natural homeopathic suppositories are designed to help relieve the burning, itching and discharge associated with yeast vaginitis.

Life-Flo Progesta-Care Cream Balance things out with this natural progesterone cream in a convenient measured dosage pump top that eliminates guessing how much to apply.

In addition to helping decrease cancer risk, I3C and DIM have also been shown to help with hormonal balance, including PMS and menopause symptom relief. CALCIUM D-GLUCARATE: Different from the mineral calcium,

After Menopause PM: A study published in Menopause found that PM improves bone health in post-menopausal women, and other research has found that it raises “good” cholesterol levels and lowers “bad” cholesterol levels.

calcium d-glucarate helps eliminate toxins, especially the carcinogenic forms of estrogen present in environmental pollutants. It’s found in oranges, apples, and cruciferous vegetables, in calcium d-glucarate supplements, and in detox formulas.

OTHER REMEDIES: Black cohosh and vitamin D can help protect

URINARY TRACT INFECTIONS (UTIS)

bones, and vitamin C supports adrenal health. Many remedies recommended for perimenopause also provide relief for post-menopausal symptoms.

CRANBERRY: As a juice or supplement, cranberry helps prevent UTIs by stopping harmful bacteria from attaching to the walls of the bladder and urinary tract. For prevention, drink at least 3 oz. of pure cranberry juice daily, or take an extract.

DRYNESS AND PAIN Low estrogen levels can lead to vaginal atrophy, most common during and/or after menopause. Symptoms include vaginal dryness, burning, and intercourse-related pain or bleeding. Vitamin D and herbal estrogen balancers (such as black cohosh) may help. And in a study of 71 post-menopausal women, published in Menopause, PM relieved vaginal dryness after 12 weeks, and after 24 weeks, it relieved pain during sex and helped to restore the vaginal lining. Vitamin E is also thought to help when used topically—squeeze out the oil from a vitamin E capsule and apply the area to relieve dryness.

CANCER PREVENTION The following supplements can play an important role in warding off cancer.

OTHER REMEDY: D-mannose helps prevent bacteria from sticking

to the bladder wall for UTI prevention and treatment.

YEAST INFECTIONS PROBIOTICS: Yeast infections occur when your body doesn’t

have enough friendly bacteria, or probiotics. Probiotic supplements help prevent and treat these infections by keeping vaginal bacteria in balance. OTHER REMEDIES: As a treatment for yeast infections, vaginal

suppositories of tea tree oil fight harmful bacteria without destroying beneficial ones. Also consider a combination formula for yeast.

INCONTINENCE

CRUCIFEROUS EXTRACTS: Cruciferous vegetables contain indole-

PUMPKIN SEED OIL: A proprietary form of pumpkin seed oil

3-carbinol (I3C), which may help prevent breast, cervical, and uterine cancers. In our bodies, I3C is converted into DIM (diindolylmethane). Both forms are available in supplements.

from Austria, Cucurbita pepo, calms bladder irritation and helps strengthen bladder muscles. A typical dose is 1,000 mg, three to four times daily. The Healthy Edge

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Your Mouth—The Gateway to your Body BY COLIN DAVIS WITH BACTERIA thriving in our mouths, good oral care becomes essential. Research shows that bacteria which flourish in our mouths can adversely affect our health and contribute to ailments such as respiratory infection, stroke, and heart issues. Prevention and proper home care are vital components to good oral health, and a typical daily hygiene regimen should include: After waking up—and before eating or drinking anything: 1. Clean the tongue with an anti-bacterial, stainless steel tongue cleaner. Lightly guide the metal edge over the tongue surface, then rinse debris into the sink. 2. Floss between each tooth and behind the last teeth, taking care not to snap the floss into the gum tissue. Use a comfort floss than can expand into interdental spaces. 3. Brush using a toothbrush that removes plaque using ionic action. Such toothbrushes remove up to 48 percent more plaque than a regular toothbrush. Use small circular motions on all tooth surfaces. 4. Massage your gums with organic sesame oil or a gum formula with a sesame oil base to condition the gums. Repeat these steps in the evening just before bed. During the day, or when on-the-go, at the very least use a tapered dental stick to discreetly remove plaque and debris after a meal. To further enhance your oral hygiene: • Consider sanitizing your toothbrush head. Handy, easy-to-use sanitizers are available that use safe and effective essential oils to keep your tooth bush hygienic & clean. • Consider supplementing with CoQ10, an antioxidant that supports gum and oral health. • Visit your dentist regularly for professional care and cleanings. Good oral health is a pivotal step toward ensuring that we protect ourselves from larger diseases that can impact our health and shorten our lives. Committing to a regular hygiene routine is a key to success—and to a bright, healthy smile!

CoQ10 50 mg May support vitality and energy.* Potent antioxidant.* With lecithin & alpha lipoic acid.

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Oral Care Products Toothbrush Sanitizer naturally sanitizes between brushings. Stainless steel Tongue Cleaner helps remove bacteria & freshen breath.

Q& A

Q:

Is there anything I can take that will naturally combat the effects of H. pylori?

A:

Helicobacter pylori (H. pylori) is a type of bacteria that has been linked to the development of ulcers. H. pylori infection is prevalent in the US, affecting about 50 percent of those over age 60, although not all will develop ulcers. Weaknesses in the stomach’s mucosal lining can increase the chance that one will develop ulcers related to H. pylori infection. Supporting the lining of the stomach is one way to reduce chances that this will happen, and nature provides some things that can help. An ingredient made from a patented form of zinc-carnosine shows great promise in supporting stomach health and helping enhance normal digestive function. This zinc-carnosine blend may provide protection against damage to the stomach’s mucosal cells. Mastic gum also supports stomach health and has been specifically studied for its effects related to H. pylori. Research suggests mastic gum may help curb the effects of H. pylori and support the overall health of the mucosal wall cells.

Ulcease™ Supports the health & comfort of stomach lining cells.* Contains PepZin GI®, a patented zinc-carnosine blend. With soothing mastic gum.*

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WOMEN’S HEALTH SERIES Part 1:

Women’s Health Basics

BY SALLY KARLOVITZ, CN

JOIN ME OVER the next few months as we cover a variety of topics in our Women’s Health series. This month you will learn about building a strong foundation for optimal health no matter what your age. The saying goes that “a building is only as strong as its foundation.” For women’s health, what is a firm foundation? Diet, exercise, lifestyle and basic essential supplements. What we choose to put in our bodies is extremely important. Making good food choices can help improve overall health and vitality. The more natural a food, the better it is for you, whereas the more processed a food, the less nutrients and fiber it provides. Include more whole grains, essential fats, fruits, and vegetables in your diet, and drink plenty of pure water. There are many important dietary supplements, but the top two for women include a high-potency multivitamin and a calcium/ bone-building supplement. In multivitamins, look for potencies that have enough B vitamins to help with stress; antioxidants, that protect cells from damage; and foundational minerals in chelated forms that your body will easily absorb. Women who are still menstruating need to take a multivitamin with extra iron; those not menstruating should take a multivitamin with low or no

Hers Daily™ Multivitamin vitamin

iron. A multivitamin designed specifically for women would be a good choice. Bone strength is important for women of all ages, but becomes an even greater issue as women move into and beyond menopause. Younger women should take easily absorbed forms of calcium, such as

Osteo Defense™

The complete multi for the active woman.*

Calcium complex with hydroxyapatite.

Features essential vitamins & easily absorbed chelated minerals

Supports development of bones and teeth.*

With soy, lutein, black cohosh, & cranberry.

Complete formula with calcium, magnesium, zinc, boron, and other support nutrients.

calcium citrate, and should always couple that with magnesium and vitamin D for optimal utilization of calcium. Women who have had hysterectomies and those in menopause should look for bone-building formulas that also include other ingredients shown to help improve bone density.

Age-Less Skin Formula Potent antioxidant complex to fight aging from the inside.* With vitamin C ester (ascorbyl palmitate), DMAE, & alpha lipoic acid.

The Healthy Edge

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pure beauty

bathing beauty

By Kim Erickson

Natural bath salts and soaks offer more than just relaxation

S

oaking in a warm bath is a delightful and therapeutic way to relax your body and your mind. Toss in a few handfuls of mineral salts infused with aromatic essential oils, and your simple bath can also provide a host of health benefits: If you lead an active lifestyle—and particularly if you work out regularly—then you’re no stranger to tired, aching muscles. A good, long soak in a tub infused with mineral-rich bath salts can help reduce muscle soreness and joint pain. If you’re stressed out and exhausted, a warm bath can help you unwind. Bathing in warm water with natural mineral salts has been shown to lower blood pressure. If you suffer from insomnia, or have a difficult time getting to sleep, choose bath salts with relaxing lavender or chamomile essential oils. A good soak also opens up your pores, allowing minerals in the bath salts to cleanse, hydrate, and detoxify your skin. Bathing with mineral salts stimulates circulation and cellular regeneration, leaving skin soft and smooth. The health benefits of a warm bath are due partly to the natural salts’ ability to restore mineral balance via the skin. They contain magnesium, which helps the nervous system, eases stress, and can relieve water retention; calcium, which strengthens bones and nails; and potassium, which plays a role in nerve function, muscle control, and blood pressure. Bromides in the salts help heal and relax muscles. And you need the sodium for a healthy immune system. What more reason could you want to indulge yourself in a nice, long, luxurious soak? Turn an ordinary tub into an at-home spa treatment with Aura Cacia Aromatherapy Mineral Bath. Mineral-rich sea salt, mild cleansing sodium borate, skin-softening sodium bicarbonate, and attitude-altering pure essential oils smell delightful and are good for your skin and your mood. Get relief from seasonal sniffles plus a tonic for your skin with Aubrey Eucalyptus Bath Soak. Herbal emollients soften and smooth your skin, and refreshing eucalyptus and menthol invigorate body and spirit and help clear your head. Relax, detox, and revitalize with Masada is My Time 100% Natural Dead Sea Mineral Bath Salts. These fragrant (also available in unscented) therapeutic mineral salts from Israel’s Southern Dead Sea ease muscle aches and pains, stimulate circulation, draw out toxins, reduce itching and redness, and soften skin. Submerge your stress with Evolution Himalayan Crystal Bath Salts. Mineral-rich pink Himalayan salts detoxify, tone, and soften your skin while calming your nerves and easing muscle soreness. Add some lavender essential oil for a fragrant, soothing soak.

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Sip ‘n Soak Complete your soak with a hot mug of healing tea. We like Terravita Young Pu-erh (poo-air) Tea. Pu-erh goes through a 60-day fermentation process, which lends a bold flavor with a hint of malt. Rich in antioxidants (more than green tea), Pu-erh has been shown in studies to help reduce cholesterol, improve metabolism and digestion, and even support healthy weight loss. A splash of milk and natural sweetener turn this brew into a coffeehousestyle treat.

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gluten free

By Melissa Diane Smith

gluten-savvy shopping How to avoid unwanted gluten in the foods you purchase

Sidestep the Pitfalls For starters, look for foods that have been certified by the Celiac Sprue Association (csaceliacs.info), the National Foundation for Celiac Awareness and Quality Assurance International (celiaccentral.org), or the Gluten Intolerance Group (which runs the Gluten-Free Certification Organization or GFCO program, gfco.org). These programs certify foods that test below 5 or 10 ppm gluten. By studying the lists, you can find 28

new and different foods you probably weren’t aware of and haven’t tried before. World Peas savory snacks, XO Baking mixes with coconut flour, and 22 Days vegan protein bars are just a few examples. Also avoid purchasing food from bulk bins or deli counters—two areas of a store that are ripe for cross-contamination from gluten-containing items. Opt instead for sealed, pre-packaged gluten-free foods, but be sure to choose them carefully. Finally, check out The Essential Gluten-Free Grocery Guide by Triumph Dining. It provides information on more than 44,000 products from hundreds of different brands, including:

Broiled Lemon-Garlic Halibut* 1. Names of companies that have tested their ingredients, finished products, and equipment for gluten, such as Dowd & Rogers almond flour; Go Raw food bars; Kaia Foods kale chips; and Let’s Do… Organic cornstarch. 2. Names of food items that are produced in dedicated gluten-free facilities, or do not have cross-contamination issues, such as Ancient Harvest quinoa; Lundberg Family Farms risotto; Glutenfreeda’s hot cereal; and Crown Prince canned seafood. 3. Companies that have processes in place to help overcome possible gluten contamination, such as Coconut Secret flours; Pacific Natural Foods soups; and Simply Organic spices.

SERVES: 2

When in doubt about what to make for dinner, go with the safest bet: meals that include only naturally gluten-free foods, like this delicious recipe. 2 6-oz. Wild Alaskan halibut fillets 2 Tbs. organic pasture-raised butter 2 garlic cloves, minced ¼ tsp. dried basil leaves Unrefined sea salt and pepper to taste 1½ tsp. fresh minced parsley, optional 2 tsp. lemon juice, optional

PHOTO: PORNCHAI MITTONGTARE

T

here are two big issues facing consumers who want to cut gluten from their diets. First off, in the United States, there’s no official definition of what “gluten free” means. In January 2007, the US Food and Drug Administration (FDA) proposed that foods could be marketed as gluten free if they contain less than 20 parts per million (ppm) gluten, but that rule has never been finalized. Even though the rule isn’t offic ial, most manufacturers of gluten free products adhere to the FDA’s guidelines. However, gluten sensitivity experts—as well as one of the FDA’s own reports—warn that some people have adverse effects and uncomfortable symptoms from ingesting considerably lower amounts of gluten than the proposed 20 ppm. The other issue facing consumers is contamination. Gluten-free grains, seeds, and flours are often at risk, because they can be processed and stored in the same facilities as gluten grains such as wheat, rye, and barley. The safest way to avoid accidental contamination is to avoid these foods altogether, and eat only unprocessed beef, poultry, fi sh, fruits, and vegetables that are naturally gluten free and not processed in the same facilities as grains, But if you don’t want to go quite that far, there are other ways to make sure that you’re getting the least amount of gluten as possible in your diet.

1. Place halibut, skin-side down, on greased rack of broiler pan or in baking dish. 2. Combine butter, garlic, and basil in small saucepan. Heat over low heat, 1–2 minutes, until butter is melted and garlic is softened and fragrant. Spoon melted butter mixture over filets.

4. Companies that employ two or more of these gluten-avoidance techniques, including Enjoy Life Foods and Rudi’s Gluten-Free Bakery.

3. Broil halibut about 10 minutes, or until it flakes easily when tested with a fork. Season with salt and pepper to taste, and sprinkle with parsley and lemon juice, if desired.

When in doubt, call or email the company and ask questions. That’s the best way to get information. And by doing so, you also let companies know what consumers are looking for when they choose gluten free.

*Recipe reprinted from the Going Against the Grain Group, 2013. PER SERVING: 307 cal; 39 g pro; 14g total fat (8g sat fat); 1g carb; 98mg chol; 102mg sod; <1g fiber; <1g sugars

May 2013

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sports, or physical activity.1*

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natural gourmet

fresh picked

By Neil Zevnik

Top tips for finding the best-tasting produce possible

I

t’s almost summer, so many gorgeous offerings from the garden are about to become available—the perfect time to think about how to get the best of nature’s bounty at mealtimes. Here are just a few tips, gleaned from years of dedicated shopping, on how to pick the best fresh produce at market.

Choose Your Venue

PORNCHAI MITTONGTARE

The farmers’ market can be a great source. There you’ll find fresh produce that will make a healthful contribution to any meal. But what happens when you want to make a perfect peach pie on Friday, and the market was last Sunday? Or perhaps the nearest farmers’ market is too far away? That’s when your health food store is indispensable. It may not have the selection of a supermarket, but chances are very good that it will have something to suit your needs— and it will likely be fresh, local, and organic. Problem solved!

Grilled Nectarines w/Honey & Greek Yogurt SERVES 4

A simple, healthy, delicious dessert! 4 ripe nectarines 1 Tbs. grapeseed oil 8 oz. vanilla Greek yogurt 2 Tbs. local organic honey 1. Pre-heat grill to medium. Cut nectarines in half, and remove pits. Moisten both sides with grapeseed oil, and grill 4 minutes each side, or until marked and slightly softened. Remove from grill, let sit for a few minutes, and remove skins. 2. Place two nectarine halves on each of four plates. Top each half with dollop of yogurt, and drizzle with honey. PER SERVING: 164 cal; 7g pro; 4g total fat (<1g sat fat); 28g carb; 0mg chol; 22mg sod; 2g fiber; 23g sugars

30

May 2013

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natural gourmet, cont. Here we move into an arena that’s more art than science. Obviously, each fruit or vegetable has its own criteria for selection, and overall rules for assessment vary. That said, a few basic approaches can be helpful. Your first experience of that bundle of asparagus or that mound of plums is sight; the colors should be pleasing and suggest ripeness, the surfaces should be free of punctures and discoloration, and the textures should appear fresh and unwrinkled.

Riff on a Greek Salad

SERVES 6–8

This tasty re-imagining of the Greek classic is perfect for a light buffet. ¼ cup red wine vinegar 1 Tbs. lemon juice 1 Tbs. Dijon mustard 2 tsp. dried oregano ¼ cup Greek olive oil 3 Tbs. safflower oil salt and pepper 8 cups hearts of romaine, torn into pieces

6 Persian cucumbers, cut into ⅓- inch slices 6 large heirloom tomatoes, cut into wedges ¾ cup pitted kalamata olives 1 medium sweet onion (Maui, Vidalia, or Walla Walla), quartered and thinly sliced 2 7-oz. packages feta, crumbled into big pieces

1. In large jar, combine vinegar, lemon juice, mustard, and oregano. Shake vigorously to combine. Add olive oil, safflower oil, pinch salt, and quick grind of pepper; shake again to combine. Taste, and adjust vinegar or oils as desired. Set aside. 2. Layer romaine in bottom of large shallow bowl, then layer cucumbers, tomatoes, olives, onions, and feta. Add salt and pepper, to taste. Drizzle dressing over entire salad, and serve immediately PER SERVING: 36 8 cal; 11g pro; 30 g total fat (10g sat fat); 17g carb; 50mg chol; 951mg sod; 3g fiber; 11g sugars

PORNCHAI MITTONGTARE

Use Your Senses

Next, pick it up. Again, individual items will have their own special requirements, but you want each to conform to a standard: stone fruits should yield slightly to pressure, carrots should be crisp, and tomatoes should be moderately firm (not mushy). Corn should be unwithered, melons should be heavy for their size, cucumbers should be smooth and dry. Finally, inhale. Does that nectarine smell rosy and sweet? Grab it. Do those raspberries give off a heavenly perfume? Yes, please. But do those potatoes smell musty? Move along. 32

May 2013

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