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$3 free

May 2017

GET GLOWING The best natural strategies for

radiant skin! STOP THE SNEEZING

Our favorite remedies for

seasonal allergies

NATURE’S SUPERGREEN

The concentrated nutritional goodness of chlorella SATISFY YOUR SWEET TOOTH WITH

plus! The Telomere Treatment How to feed your cells to slow the aging process

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LOCAL HONEY P. 30

3/24/17 12:53 PM


Santa Cruz Organic

Element Snacks

Carbonated Lemonade

Sweet Mint Dipped Corn Cakes

The perfect refreshment for summer! Santa Cruz Organic introduces new carbonated lemonade and tea lemonades made with real organic lemon MXLFH1RDUWLČ´FLDOFRORUVQR DUWLČ´FLDOČľDYRUVMXVWUHDOOHPRQ tartness with a touch of cane sugar sweetness. All favors are non-GMO and organic. Choose from Lemonade, Mint Green Tea Lemonade, or Rose Hip Earl Grey Tea Lemonade.

Yorba Organics

Natural Hair Care Yorba Organics provides a line of hair care products formulated with Marula Oil that has been ethically sourced and sustainably wildharvested. Marula Oil is renowned for its cleansing, hydrating and refreshing properties. The Nourishing Shampoo is a foaming shampoo with antioxidant rooibos for normal or oily hair. The Repairing Conditioner has a wonderful light texture that won’t leave your hair feeling greasy. Both formulas are perfect for everyday use.

SEA-el

Ocean Infused Facial Care Nourish your skin with help from the ocean. Avocado Kelp Facial Cleanser is a creamy, non-foaming facial cleanser that cleanses and moisturizes at the same time. Gentle, cleansing, hydrating and refreshing, Aqua Elixir Micellar Toner is the perfect make-up remover and is ideal for any skin type. Lamina Day Cream contains a fermented kelp and brown algae combination full of vitamins, amino acids and mineral salts that balance pH. It evens out skin tone and provides all day hydration.

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(OHPHQWLQWURGXFHVDQHZČľDYRUWR their wildly popular dipped rice and corn cakes. These popped corn cakes, blended with chia seeds, are dipped in a sweet mint coating. They make a perfect, sensible treat, with just FDORULHVSHUFDNHDQGQRDUWLČ´FLDO ingredients. Gluten free.

White Egret

Personal Care Pamper your face with these formulas that contain a unique, naturally occurring and balanced blend of over 72 ionic minerals. Gently exfoliate skin with the Charcoal Mask, perfect for oily VNLQΖWGHWR[LȴHVZLWKDFWLYDWHGFKDUFRDODQGEHQWRQLWHFOD\ Firm and brighten skin with the Vitamin C Hyaluronic Acid Serum, perfect for daytime use. Finish the day with Retinyl Night Crème to nourish and hydrate skin.

Earth Therapeutics

Charcoal Collection Medicinal charcoal has been used and trusted for centuries to draw out and cleanse away toxins and impurities. For an exhilarating, detoxifying experience, utilize these face and body sponges infused with bamboo charcoal. Purifying Mesh Exfoliator or Purifying Body Exfoliator help cleanse and draw out impurities, perfect for arms and legs. Purifying Vegetable Facial Sponge is gentle for facial skin.

EO

Organic Deodorant Spray Tea Tree This new scent is clean, crisp and lends a bright scent that keeps you fresh and cool. As with the other EO Deodorant sprays, it contains organic ethanol to eliminate odor at its source. Contains no aluminum salts, propylene glycol or zinc salts that can clog pores and toxify the system.

3/22/17 2:41 PM


Mary Ann O’Dell MS,RD

Procera

Advanced Brain Procera introduces Advanced Brain for advanced memory support.* This fast-acting, natural formula supports memory, energy and mood balance with a synergistic blend of JLQNJRELOREDSDQD[JLQVHQJUKRGLRODDQG ashwagandha. It also supplies foundational needs of your brain with phosphatidylserine, coenzyme B vitamins and zinc.

Napz

Napz Short Term Sleep Aid If you wake up in the middle of the night and have trouble falling back asleep, Napz may be a solution. Napz is an all-natural, fast-acting, short-term sleep aid designed for middle of the night awakenings or for afternoon SRZHUQDSV7KHVSHFLČ´FEOHQGRIKHUEVLQ this natural formula helps you fall asleep quick, but wake up refreshed. It is available in FDSVXOHRUGULQNPL[IRUP

Hager Pharma

Dry Mouth Drops These sugarless drops help reduce oral dryness that can occur due to stress or PHGLFDWLRQV7KH\DUH[\OLWROVZHHWHQHGVR they also help reduce plaque formation and help clean teeth between brushings. Diabetic friendly. Available in Cherry or Mint.

Vitamin B12

Vitamin B12 is an essential vitamin needed for normal red blood cell formation, formation of DNA, and for healthy nerve function. Because of the body’s need and dependence on this vitamin, it is important to maintain a good level of B12 in the body. 'HȴFLHQF\RIWKH%FDQUHVXOWLQ symptoms similar to other conditions, such as chronic fatigue, Parkinson’s and Alzheimer’s disease, which is why B12 GHȴFLHQF\LVRIWHQRYHUORRNHG9HJDQV older adults, people with stomach or intestinal disorders, such as Celiac disease or Crohn’s disease, and those who have had weight loss surgery, are PRUHDWULVNIRU%GHȴFLHQF\ According to Sally Pacholok, author of Could it be B12? An Epidemic of Misdiagnoses, people over forty are at an elevated risk for dangerous B12 GHȴFLHQF\DQGSHRSOHRYHUVL[W\KDYH up to a 40 percent chance of having dangerously low B12 levels. With the need for this vitamin in the body, and its use for nerve and energy function, it’s a good idea to make sure it is taken on a daily basis. Taking a sublingual form of B12 is an optimum way to take B12 in supplement form since it is readily absorbed by the blood vessels in the mouth.

Dr. Mercola

Kinetic Culture Fermentation Products :LWKWKHEHQHČ´WVRIIHUPHQWHG foods in mind, Dr. Mercola introduces a convenient way to make your own fermented veggies at home. Using wide-mouth Mason canning jars, add your vegetables and the Kinetic Culture Starter, which helps save time, yield consistent results, and even increases the OHYHOVRIFHUWDLQQXWULHQWVDQGYLWDPLQV7RSRÎ?ZLWKWKH Kinetic Culture Jar LidsZLWKFDUERQČ´OWHUWHFKQRORJ\WRKHOSHOLPLQDWH odors while fermenting.

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Paragon PlusTM Triple B-12 DotsTM • Supplies 3 forms of vitamin B12 for greater absorption & even releasVe.* • 1000 mcg per sublingual tablet.

3/24/17 1:11 PM


May 2017

features 18 The Telomere Treatment These tiny lengths of genetic material may hold the keys to slowing the aging process and avoiding disease. Here’s a look at what telomeres are, how they work, and—most importantly—what you can do to keep them healthy.

22 Get Glowing Who doesn’t want gorgeous, radiant skin? And it’s not just a matter of vanity—healthy skin is one of the most obvious signs of overall good health. With that in mind, we put together a skin-nourishing diet and supplement regimen that can help you get that glow this summer and beyond.

departments NEWS FLASH

6

AUTISM & NUTRITION PART 2

Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR

8

Nature’s Supergreen. What you need to know about chlorella, a concentrated source of nutritional goodness.

HERBAL ADVISOR

HEALING EDGE

12 14

Tips to Help You Eat GMO-free. Simple ways to remove these troublesome foods from your diet.

GET SOME SLEEP!

16

Safe, natural ways to get the rest you need without the side effects of over-the-counter sleep aids.

2

26

Tips for maintaining optimal bone health from adolescence through menopause and beyond.

HERBS FOR WEIGHT LOSS

27

How to shed those winter pounds the natural way.

PURE BEAUTY

Allergy Rx. If conventional antihistamines leave you sluggish and foggy, these homeopathic remedies can help.

EXPERT’S CORNER

HEALTHY BONES FOR LIFE

10

Our Favorite Adaptogens. Go beyond the vitamin bottle with these potent botanicals.

17

Gastrointestinal issues are an often-overlooked symptom of autism, but these diet strategies can help.

28

Skin-Saving Calendula. From healing cuts to erasing signs of premature aging, this herb can be skin’s best friend.

CLEAN EATING

30

A Taste of Honey. Satisfy your sweet tooth—and help save the bees—by enjoying locally made honey.

NATURAL GOURMET

32

Seasonal Spring Artichokes. Snack your way to better liver health with this delicious dip.

May 2017

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3/24/17 12:55 PM


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AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Bio-tract® is a registered trademark of Probi USA, Inc. in the United States (reg. in the name of Probi USA, Inc.). ^ At time of manufacture.

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©2017 American Health, Inc. | 16-AH-1299

2/23/17 3:16 PM


editor’s letter Fountain of Youth For centuries, explorers scoured the globe for the legendary “fountain of youth.” But what if that elusive secret has been inside us the whole time? The secret to slowing the aging process and avoiding age-related diseases might be found in our telomeres—tiny lengths of genetic material found in every cell of our bodies. “Telomeres shorten each time a cell divides to make another cell...” writes nutrition reporter Jack Challem, “[and] the length of a person’s telomeres correlates with biological (not chronological) age and risk of developing disease.” Isolating and understanding this factor in the aging process has been a significant breakthrough in our understanding of the human body and overall health, but the news gets even better. As Challem continues, “research indicates that certain eating habits, lifestyles, and supplements can help people maintain the longer telomeres associated with being younger.” Perhaps not surprisingly, many of the strategies that preserve telomeres have long been recommended for maintaining optimum health, including eating a Mediterranean-style diet, managing stress, and enjoying a good cup of tea. But beyond these basics, there is mounting evidence that targeted supplementation can positively affect telomere length and help keep us “younger” longer. Interested? Check out Challem’s “The Telomere Treatment,” (p. 18), for more. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa 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 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz

THE HEALTHY EDGE. Vol. 7, 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 2017

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3/24/17 12:56 PM


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4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help.

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2/23/17 3:21 PM


newsflash Plant Concentrate LOWERS CHOLESTEROL Capsules containing concentrated fruit and vegetable juices can help reduce cholesterol and unhealthy levels of chronic inflammation, according to a study of 56 overweight people age 40 and older. Researchers at the University of Newcastle in Australia noted that phytochemicals in plants are known to counteract inflammation and can reduce health risks for chronic diseases among older adults who are overweight or obese. The study was published in the journal Nutrition. Many green powders and some multivitamins contain concentrated fruits and vegetables or juices.

Healthiest Cities It’s easier to make healthy choices in some cities than in others. WalletHub, a personal finance site, compared 34 characteristics of 150 U.S. cities, and ranked these as the 10 healthiest:

1

San Francisco

2

Salt Lake City

3

Scottsdale, Ariz.

4

Seattle

5

Portland, Ore.

6

Irvine, Calif.

7

Huntington Beach, Calif.

8

Honolulu

9

Washington, D.C.

10 Santa Clarita, Calif.

WEIGHT-LOSS BETS PAY OFF Once considered a long shot, a bet that you will achieve a weight-loss goal has become such a successful strategy that in the United Kingdom, a leading bookie has stopped accepting such bets. William Hill, a British company that takes sports bets, learned that putting real money at stake is a strong motivator for people to stick with weight-loss strategies. On this side of the pond, you can bet on your own weight loss through HealthyWage.com—not a bookie, but a site that enables dieters to win up to $10,000, depending on the size of the bet and amount of weight lost. 6

Ranking factors included per capita number of fitness clubs, nutritionists, walking and running trails, and healthy restaurants; fruit and veggie consumption; and health care access and costs. Here are some of the winners in individual categories (based on per-capita numbers): Most healthy restaurants: Portland, Ore. Most nutritionists: Durham, N.C. Lowest fitness club costs: El Paso, Tex. Most running trails: Washington, D.C. Most walking trails: Lincoln, Neb. Three cities in California—San Francisco, Oakland, and Fremont—tied for the No. 1 spot in lowest percentage of adults eating less than 1 serving of fruits and vegetables per day.

May 2017

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3/28/17 11:13 AM


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2/23/17 3:26 PM


supplement advisor

By Vera Tweed

nature’s supergreen Trying to eat more greens? Check out chlorella, a bright green algae that’s a concentrated source of nutritional goodness

W

ant to take advantage of the health benefits of green foods that we hear so much about? Chlorella just might be the answer. Its name comes the Latin “chlor,” meaning green, and “ella,” meaning tiny. The exact composition of chlorella varies depending upon the supplement brand, but it’s generally made up of about 60 percent protein, plus vitamins and minerals, healthy fats, fiber, and chlorophyll.

What Is Chlorella? A single-cell form of algae that grows in fresh water, chlorella has a rich emerald color that comes from its high levels of chlorophyll, a natural detoxifier. Although dense in nutrients, chlorella’s cell walls are tough, making it difficult for our digestive systems to handle. To solve the problem, supplement manufacturers break down the cell walls to make it more bioavailable. (Look for products described as “broken cell wall,” or “pulverized.”) Chlorella is used to enhance overall health and for a variety of other benefits, including improving immune health; detoxifying and preventing metal toxicity; reducing immune suppression from cancer chemotherapy; improving digestion and relieving inflammatory bowel diseases; relieving PMS symptoms, bad breath, and constipation; lowering blood pressure and cholesterol levels; improving skin health; and relieving asthma symptoms.

Less Lifestyle Disease Diabetes and heart disease are considered “lifestyle diseases,” because they’re largely driven by unhealthy habits. In Japan, researchers tested the effects of chlorella supplements on 17 people who were at high risk for such diseases. Published in the Journal of Medicinal Food, the study found that chlorella supplements 8

decreased risk by reducing body fat, lowering cholesterol, and lowering levels of blood sugar. Researchers observed that chlorella improved the way genes are activated, leading to healthier metabolism.

Immune Enhancement To investigate chlorella’s ability to protect and enhance the immune system, researchers in Virginia tested it on 21 patients undergoing treatment for brain tumors. The therapy is known to suppress immune function and, as a result, increase respiratory infections. The study, published in Phytotherapy Research, lasted two years and found that taking chlorella supplements kept immune function at near-normal levels and reduced respiratory and flu-like infections. In another study, researchers in Korea compared chlorella and a placebo on the immunity of 51 healthy people during an 8-week period of supplementation. They found that taking 5 grams of chlorella per day enhanced natural killer cells and other markers of improved immune function.

Energy Improvement People who take chlorella often report increased energy. In studies, day-to-day energy levels in healthy people are difficult to measure, but researchers have tested the effects of chlorella on fibromyalgia, where symptoms include extreme fatigue. Although there is no cure, chlorella has relieved symptoms for some people. At Virginia Commonwealth University in Richmond, researchers gave chlorella to 18 people with fibromyalgia for two months. Tests showed an average pain reduction of 22 percent, although individual responses varied. Seven people in the study experienced improvement in multiple symptoms, six experienced no change, and five felt that their symptoms worsened.

Researchers concluded: “The results of this pilot study suggest that dietary chlorella supplementation may help relieve the symptoms of fibromyalgia in some patients.” Those in the study received daily supplements of 10 grams of Sun Chlorella tablets and 100 mL of a more concentrated liquid chlorella supplement, Wakasa Gold.

Reduced Blood Pressure Another study at Virginia Commonwealth University tested the same supplement regimen in a group of 24 people with moderately elevated blood pressure. Before taking the supplements, those in the study stopped taking blood pressure medications for four weeks. After two months of chlorella supplementation, 25 percent of participants reduced their blood pressure to healthy levels without medication. Among the others, blood pressure did not increase beyond their non-medicated levels. All of the participants felt that their overall health improved while taking chlorella. Amazing Grass Green Superfood The Original

The Healthy Edge Broken Cell Wall Chlorella

Dr. Mercola Fermented Chlorella

May 2017

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3/24/17 12:57 PM


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2/23/17 3:23 PM


herbal advisor

By Agatha Noveille

our favorite adaptogens Are you looking for ways to be healthy that go beyond the vitamin bottle? It’s time to discover the far-reaching benefits of adaptogenic herbs

M

any of the herbs that we call adaptogens—substances that can help the body adapt to stress and bring it back into balance— were first used many generations ago in Ayurveda and traditional Chinese medicine. Here are a few of our favorites: Amla. Also known as amalaki or Indian gooseberry, amla is a popular Ayurvedic tonic believed to prolong youthfulness, life, and memory. It also has a reputation for increasing resistance to disease and nourishing the blood, and is considered especially effective for restoring the appetite, supporting liver health, and supporting bones, teeth, and hair. Amla is rich in vitamin C and other antioxidants. PROPERTIES: Anti-inflammatory, antioxidant, antiviral, mild laxative Ashwagandha. This adaptogen has a reputation as a soothing nervine that can help anxiety, fatigue, and insomnia from stress. It is also used to support immune system health. Ashwagandha appears to enhance endocrine function, and can help support underactive thyroid and balanced functioning of the testes and adrenal glands. It is often used in Ayurvedic formulas to support fertility in men. Ashwagandha can also be supportive during heavy periods because it is rich in iron, and has been used in Africa as a uterine tonic for women who miscarry. PROPERTIES: Immune tonic, fertility tonic, nervine relaxant, antispasmodic Cordyceps. Cordyceps is a type of fungus that colonizes on caterpillars. It has been used in TCM to support kidney heath and treat infertility, sexual dysfunction, dizziness, and fatigue.

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Today, it’s used mainly to boost athletic performance and immunity, and as a kidney and lung tonic. PROPERTIES: Kidney protectant, immune aid, fertility tonic, fatigue remedy Eleuthero. Suitable for men and women, and especially beneficial for the elderly, eleuthero is gentle, supportive, and good for long-term use. It has nervine actions and offers cognitive support, aids the health of the immune system, and can support healthy cholesterol levels and heart health during stressful times. In addition to being a good everyday adaptogen, eleuthero offers support for those in stressful jobs, or who work long hours or have erratic schedules. It often appears to support the quality of sleep while reducing nighttime waking, but doesn’t cause drowsiness during the day. It may also help lower blood sugar levels. Eleuthero also supports the immune system, helping reduce incidence of colds, and is equally beneficial during recovery from chronic illnesses and surgery. PROPERTIES: Immune tonic, nervine, hypoglycemic, endurance booster Holy Basil. Holy basil, or tulsi, is considered one of India’s most powerful herbs, and has been used in Ayurvedic medicine for more than 3,000 years. In addition to its traditional use as a tonic, Indian folk medicine recommends tulsi tea as an expectorant for bronchitis and to ease upset stomach and vomiting. Modern herbalists mostly employ tulsi for issues related to the nervous system, including to support memory, recovery from head trauma, and as a treatment for depression. Tulsi’s immunestimulating properties also make it helpful for environmental allergies.

PROPERTIES: Nervine, immune system tonic, antioxidant, antiviral, carminative (gas reliever), diuretic, expectorant Rhodiola. Native to Canada, Russia, and Scandinavian countries, rhodiola was used to increase mental stamina and physical endurance, boost the immune system during winter, and support fertility and endocrine health in men and women. Like eleuthero, rhodiola can help support the immune system in athletes, when hard training can cause a decline in immune function. Rhodiola may also help balance blood sugar levels, improve fertility and reproductive health in both sexes, strengthen the heart, and protect the heart from stress-related damage. PROPERTIES: Antiviral, nervine, immune stimulant, heart tonic, neuroprotectant Paragon Plus Opti-ExtractTM Holy Basil

Natural Factors Stress-Relax Ashwagandha

Host Defense Cordyceps

May 2017

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3/24/17 12:58 PM


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2/23/17 3:24 PM


healing edge

By Kim Erickson

allergy rx Do conventional antihistamines leave you feeling sluggish and muddled? This allergy season, give these homeopathic remedies a try

H

ay fever, allergies, rhinitis. Whatever you call it, seasonal allergies can make you miserable. The sneezing; the itchy, watery eyes; the congestion—it can leave you positively exhausted! And, depending on where you live, symptoms can begin in March and last all the way through November. The problem is that over-the-counter and prescription antihistamines and decongestants offer only temporary relief at best. At worst, they can trigger worrisome side effects such as drowsiness, dry mouth, and headache. For true relief, it’s important to work with the body’s own healing capacity. Homeopathy is a safe, effective system of natural healing that is based on the principal that “like cures like.” This means that if a substance can cause symptoms of a disease in a healthy person, then miniscule amounts of that substance can cure a sick person suffering from similar symptoms. When it comes to allergic rhinitis, “homeopathic treatment boosts a person’s immune system and eliminates their propensity for hay fever and allergies,” says homeopath Nancy Gahles, DC, CCH, RSHom (NA). Gahles often helps patients suffering from seasonal allergies either in her New York-based office or via TeleHouseCalls, a phone-based and online consultation program that is part of Health and Harmony Wellness Education. “Spring brings a steady stream of patients into my office complaining of ‘hay fever,’” she says. “While it may take several seasons to achieve, I have seen many patients whose lifelong hay fever tendencies have been greatly reduced or eliminated (with homeopathy).” Her favorite homeopathic remedies for seasonal allergies include:

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Allium cepa is a homeopathic “Homeopathic treatment boosts a person’s medicine prepared from red immune system and onion. It may be the one most eliminates their used for springtime allergies. propensity for hay Indications include watery fever and allergies,” eyes, a runny nose, and says homeopath sneezing. Nasal discharge may Nancy Gahles. burn, causing a raw redness under the nose and above the upper lip. Hoarseness and tickling of the throat may be present with a hacking cough. Euphrasia has an affinity for the mucous membranes of the eyes, and hay fever sufferers who need this remedy have prominent eye symptoms. Their tears and eye discharges are burning, but that Wyethia , which is a prophylactic any nasal discharge is bland (which for hay fever—especially in those with a is the opposite of Allium cepa). predisposition for congestion that moves into the chest—is indicated more often for Sabadilla is prescribed for people with allergies that occur in autumn. hay fever, especially if they have violent Homeopathic remedies come in sneezing episodes with a runny, stuff y, a variety of forms including pellets, itchy, and/or tingly nose. Those needing tablets, liquid, ointments, and suppositoSabadilla often have severe headaches ries. Pellets are the most popular form with cold sweat on the forehead, bursting and are taken sublingually (under the pain above the eyes, and watering, tongue) because the large number of tearing, red, or burning eyes. capillaries in the mouth allow for faster Wyethia is called for when the roof of absorption into the bloodstream. Since the mouth and throat (soft palate) itch these remedies are highly diluted, they intensely. A constant need to clear the are extremely safe. throat is also common. Gahles points out

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May 2017

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3/24/17 12:59 PM


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2/23/17 3:25 PM


expert’s corner

tips to help you eat GMO-free Want to avoid laboratory-created, genetically modified organisms? Here’s how to remove GMOs from your diet

Q:

I want to avoid genetically modified foods, and I’ve seen lots of general guidelines to follow, but it’s not always easy because GMOs aren’t required to be labeled. Is there any way to know which foods contain GMOs so I can be more —Matt B., Venice, Calif. effective at staying away from them?

A:

A few years ago, I realized that general GMO avoidance guidelines just aren’t enough for many people. This is why I created the Eat GMO-Free Challenge—a series of tips to follow each day for 31 days to help people remove or avoid all sources of GMOs in their diets. Below you’ll find a few common sense suggestions to help get you started. You can find the complete Challenge in my book Going Against GMOs or at my website Eatgmofreechallenge.com.

Tip #1 Freely eat all types of vegetables except zucchini and yellow squash, a small amount of which is genetically modified; GM sweet corn, which started to appear in grocery stores in the autumn of 2011; and GM potatoes, which arrived on some grocery shelves this past summer. Seek out organic versions of these veggies.

Tip #2 Enjoy all types of fruit except papaya, especially papaya grown in Hawaii or China, most of which is genetically modified. Look for organic papaya, or choose non-GMO varieties such as Mexican red or Singapore pink, as well as varieties grown in Brazil, Belize, or Mexico. (Also, beware of GM apples, which are just beginning to hit store shelves this year. See p. 15 for more on GM apples.)

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Tip #3

Tip #5

Remember the 3 Cs (corn, canola, and cottonseed) and 2 Ss (soybeans, and sugar from sugar beets). These are the most common genetically modified crops.

To avoid GM canola, look for canola oil in lists of ingredients and avoid products that contain it unless they’re labeled USDA Organic or Non-GMO Project Verified. Canola oil is found in a wide range of products, including pasta sauces, salad dressings, mayonnaise, snack foods, prepared foods, and frozen entrées.

Tip #4 To avoid GM corn, read product labels and avoid those with obvious corn-based ingredients. Examples include corn oil, corn syrup, high-fructose corn syrup, corn starch, corn meal, corn masa (as in tamales), and maize starch. Steer clear of sweet corn and all foods that contain corn-based ingredients (including corn tortillas, corn chips, polenta, and corn grits) unless they’re labeled USDA Organic or Non-GMO Project Verified.

Tip #6 To avoid GM cottonseed, look for cottonseed oil in product ingredients and avoid those that contain it. Cottonseed oil is sometimes found in roasted nuts, snack foods, bread, and certain canned fi sh items.

Most of the papaya grown in Hawaii or China is genetically modified.

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By Melissa Diane Smith

DID YOU KNOW … ? You can now choose from 1,733 Non-GMO Project Verified brands and more than 30,000 Non-GMO Project Verified products, in categories ranging from groceries to supplements to pet food. Watch for non-GMO featured products and specials at natural food stores that are participating in Non-GMO Month in October. In order to earn the Non-GMO Project Verified label, a product must undergo a rigorous review process by the Non-GMO Project, which operates North America’s only third party verification program for non-GMO food and products. The program includes testing of at-risk ingredients.

Tip #7 To avoid GM soy, look for food products that say: Contains Soy (it should be listed because soy is a common allergen); or check the ingredients. Common examples of soy-based ingredients include soy protein, soy flour, soy sauce, soybean oil, soy milk, and soy lecithin. Tofu, tempeh, and miso are other sources of soy. Steer clear of foods with these ingredients unless they’re labeled USDA Organic or Non-GMO Project Verified.

Tip #8 Be careful about what you drink. Most conventionally sweetened beverages contain GMOs, including soft drinks, iced tea, and coffee drinks such as lattes. Look for naturally sweetened alternatives.

genetically modified and subsidized by our government, they’re inexpensive and end up in about 75–80 percent of processed foods in different forms.

Tip #11 Cook with unrefined extra virgin olive oil or coconut oil instead of conventional butter, canola oil, vegetable oil, corn oil, or soybean oil. Conventional butter can contain GMOs, and the latter four oils almost always contain GMOs. If you want to cook with butter, buy organic butter, preferably organic pasture-raised butter.

Tip #12 Purchase Non-GMO Project Verified eggs or organic pastured eggs (from chickens that are not fed corn or soy that has been genetically engineered).

Tip #13 Switch to organic, grass-fed meats and wild-caught fi sh and seafood. Conventionally raised animals are usually fed GMO corn and GMO soy-based diets, and farm-raised fi sh are typically fed GMO feed, as well.

Tip #9 To avoid sugar from GM sugar beets, read product labels and don’t buy foods that contain “sugar” or “beet sugar” in their ingredients. When not specified as sugar from sugar cane, “sugar” in a list of ingredients almost always means a combination of sugar from sugar cane (which isn’t genetically modified) and sugar from sugar beets (which are genetically modified).

Tip #10 Avoid processed foods and convenience foods as much as possible. Because almost all conventional corn, soy, and sugar beets grown in this county are

UPSETTING THE APPLE (OR POTATO) CART Despite widespread—and growing—public distrust of genetically modified (GM) foods, the U.S. Food and Drug Administration has approved six varieties of a GM potato (engineered by the J.R. Simplot Company to have reduced bruising and fewer black spots) and two varieties of a GM apple (engineered by Okanagan Specialty Fruits, Inc., to resist browning when cut or bruised) in the past two years. One variety of the GM potato was already being sold in some supermarkets, and GM apples started appearing in test markets in the U.S. in February of this year. To steer clear of apples and potatoes that are genetically modified, seek out those that are labeled USDA Organic. Even if potatoes and apples are not genetically modified, it’s a good idea to buy organic: Apples and potatoes are listed on the Environmental Working Group’s Dirty Dozen list of produce items that have the highest amounts of pesticide residues.

The Healthy Edge

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Get Some Sleep! BY SALLY KARLOVITZ, CN REST—most of us don’t get enough of it, and yet we all need it. Getting adequate sleep is important for physical and mental restoration each day, but getting a good night’s sleep is a problem for millions of Americans. Anyone at any age can experience sleeplessness due to stress and anxiety, shifting work schedules, and life changes. According to the American Sleep Association, 50–70 million Americans suffer from sleeping disorders, making us a very tired group of people! Research shows that some of the most effective treatments for sleeprelated disorders come from nature. Here are a few of the best natural solutions for achieving better sleep:

Nutrients The amino acid L-tryptophan is a precursor to the neurotransmitter, serotonin. Serotonin produces a sedative effect, calming the body. L-tryptophan is often used to help bring on a natural calming effect and to enhance sleep. Magnesium is a mineral that can support sleep. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Taking extra magnesium in the evening can help you relax and improve your quality of sleep. Melatonin This hormone is naturally secreted in the brain and controls the circadian clock that signals the body that it’s time to sleep. Melatonin levels decline significantly after the age of 40, which experts believe may be responsible for sleep problems that increase with age. Melatonin can be taken in pill form, or try tart cherry extract, which has been found to be a natural source of melatonin. Homeopathy This gentle, yet effective, approach to sleep offers remedies that can be used in conjunction with other natural sleep aids. Homeopathic and flower essence ingredients are formulated to gradually release stress and anxiety that can prevent you from falling asleep. Homeopathic formulas are safe for the whole family. Aromatherapy Essential oils of lavender, bergamot, and ylang-ylang can help promote relaxation and produce a calming effect on the body. Just place a few drops on your pillow, or use a diffuser next to your bed, to help create a calming, soothing environment for sleep.

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Autism & Nutrition, Part 2: Food Sensitivities & GI Health BY SALLY KARLOVITZ, CN WHEN PARENTS are given a diagnosis of autism for their child, it’s like stepping into a new world and having to relearn everything they know. With all the options and therapies offered for autism, one that was overlooked for a long time was nutrition and the role it plays in behavior and brain function. In part 1 of this series, we explored some basic nutritional support for autism. In part 2, we will look specifically at diet and gastrointestinal (GI) problems in autism. Since the GI tract is involved in digestion and absorption of nutrients, immunity, and elimination of waste, this becomes very important. One interesting finding is that many children with autism benefit from removing gluten and casein from their diets. Gluten is a protein found in grains such as wheat, barley, and rye. Casein is a protein in cow’s milk. Many children who are put on a gluten-free/casein-free (GFCF) diet respond favorably, showing improvements in behavior, mood, and GI health. Why is there such a negative response to gluten and casein? Studies have shown that when these proteins do not break down completely, they form neurotransmitters that act like opiates (narcotic-like substances) in the brain. The other aspect of the GFCF diet is that some children may have sensitivities to these food substances. Ingesting the offending foods can cause inflammation of intestinal lining, hindering proper functioning of the GI tract and causing symptoms such as abdominal pain, gas, constipation, and diarrhea. In one study on GI abnormalities in autistic children, over 50 percent of the children had upper and lower GI issues. Many parents find that eliminating the offending foods from their children’s diets while also adding supportive nutritional supplements, such as dairy-free probiotics and digestive enzymes, can help alleviate GI complaints as well as improve the absorption of nutrients that are crucial for brain function.

Q&A Q: A:

Can you tell me about lecithin?

Lecithin is a mixture of phospholipids, usually derived from soy or sunflower seeds. Phospholipids are essential components of every cell in your body, making up the structure of cell membranes. Phospholipids from lecithin help with transmission of messages between cells and other molecules, especially in the brain, which is one reason they are used to support brain function. Lecithin supplies choline, a building block for acetylcholine, the single most important neurotransmitter (chemical messenger) for optimum memory function. Lecithin is also lipotropic, helping the liver metabolize cholesterol and fats. Lecithin works by allowing fats to be dispersed in water so they are more efficiently utilized or eliminated by the body, thus protecting arteries from fatty buildup. This may explain why lecithin is often used for both cholesterol and weight control. Soy lecithin granules or powders have a slight nutty flavor and can be added to your favorite smoothie or protein shake. Sunflower lecithin granules offer the same benefits of soy lecithin for those who cannot tolerate soy.

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The Healthy Edge

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The

Feed your cells to slow the aging process and resist disease BY JACK CHALLEM

P

eople have sought the fountain of youth for millennia, trying everything from ancient potions to vitamin supplements. In recent years, scientists have zeroed in on the actual causes of cellular aging. After all, the body consists of an estimated 37 trillion cells, and as these cells collectively age, so does the rest of the body. But one detail might just influence the aging process more than others. It’s a tiny length of genetic material called a telomere. And it’s one aspect of our genes that we can change.

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To explain, each cell of our bodies contains a suite of genes, our hereditary information and instructions for how those cells function. The genes are organized into 46 groups called chromosomes. Telomeres wrap around the tips of these chromosomes, sort of how you might wrap a ribbon around a fingertip. The telomeres shorten each time a cell divides to make another cell, which happens during normal growth and healing throughout our lives. It turns out that the length of a person’s telomeres correlates with her

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biological (not chronological) age and risk of developing disease. That means telomeres don’t shorten at the same rate in all people. And considerable research indicates that certain eating habits, lifestyles, and supplements can help people maintain the longer telomeres associated with being younger.

Genetic Instability Unravels Our Health Although “telomere” is far from being a household word, the science has garnered true respect. In 2009 researchers were awarded the Nobel Prize for discovering how telomeres protected chromosomes and our genetic material. Telomere research is serious science.

Consider the lives of two people. One is a 58-year-old man who works long hours, eats poorly, and lives a stressfilled life. Tests showed that he had the telomeres of an 80-year-old man—and the health of one as well, including a recent stroke. The other person is an energetic 60-year-old woman who relishes her life and family, enjoys creative pursuits, and maintains a healthy diet. Her telomeres were those of someone 50 years old. The difference between these two comes down to what scientists call genetic stability or, conversely, genetic instability. When our genes and chromosomes are relatively stable, they do their jobs. When they show a higher level of instability—think of the genes as unraveling threads—genetic instructions are more likely to get garbled. When that happens, the aging process accelerates, and people have a greater risk of developing serious diseases such as heart disease and cancer. Longer telomeres protect genes, whereas shorter telomeres increase genetic instability.

Dietary Influences on Telomeres We know that hazardous molecules called free radicals can damage our cells. They also damage telomeres. Because antioxidants such as vitamins C and E neutralize free radicals, they can also slow damage to telomeres. But there’s

In one study, people taking 2,000 IU of vitamin D had almost a 20 percent increase in the activity of telomerase, the enzyme that lengthens telomeres. more to the story. Recent research has highlighted how particular eating habits and individual nutrients can help preserve telomeres and increase the activity of telomerase, the enzyme that lengthens telomeres. In fact, several recent studies have noted a strong relationship between eating a Mediterranean-style diet—high in olive oil, vegetables, and fish—and longer telomeres. Researchers at the Harvard Medical School studied 4,676 nurses who completed dietary questionnaires and had laboratory tests to measure the telomere length in chromosomes obtained from their white blood cells. Using a nine-point scale to reflect more or less adherence to the Mediterranean diet, the researchers calculated that each point on the scale correlated with 1.5 years of faster or slower telomere aging. Women who most consistently ate a Mediterranean diet earned nine points, and they had telomeres 13.5 years younger than women who did not eat a Mediterranean diet at all. In a similar study, Italian doctors reported that people who consistently ate a Mediterranean diet had longer telomeres and higher telomerase activity. Furthermore, shorter telomeres were associated with more inflammation and free-radical activity. Meanwhile, a study of 2,006 men and women in Hong Kong found that drinking at least three cups of either green or oolong tea daily was associated with longer telomeres. In fact, those longer telomeres were equivalent to being biologically five years younger. Green tea is rich in epigallocatechin gallate (EGCG), a powerful antioxidant with established health benefits. No other foods, at least in this particular study, were linked to longer telomeres.

Supplements that Enhance Telomeres In addition to a healthy diet and lifestyle, certain nutrients appear to protect telomeres. Omega-3s. These healthy fats are an important part of the traditional Mediterranean diet, and they may be one of the reasons why this diet is associated with longer telomeres. Australian researchers studied 33 men and women 65 years of age and older. All had been diagnosed with mild cognitive impairment, a prelude to Alzheimer’s disease. The subjects were given one of three different supplements each day for six months: 1,670 mg of eicosapentaenoic acid (EPA) and 160 mg of docosahexaenoic acid (DHA); 1,550 mg of DHA and 400 mg of EPA; or 2,200 mg of linoleic acid, an omega-6 fat found in corn and soybean oils. The researchers reported a trend toward telomere shortening in all three groups, probably because all of the subjects were older. However, high blood levels of omega-3 DHA were associated with the least telomere shortening. In contrast, telomere shortening was greatest in people receiving omega-6 linoleic acid. In fact, the ratio of omega-3 to omega-6 fats could be a major influence on telomere length. Researchers from The Ohio State University College of Medicine, Columbus, asked 106 subjects to take one of three supplements daily for four months. Some received either 2,500 mg or 1,250 mg of omega-3s, while others got placebos containing the proportion of fats found in the typical American diet. In people taking omega-3 supplements, The Healthy Edge

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The Telomere Treatment

Vitamin D. This vitamin, which is actually a prehormone, appears to protect telomeres. Researchers at Georgia Regents University, Augusta, asked 37 overweight African-Americans to take the equivalent of 2,000 IU of vitamin D or placebos daily for 16 weeks. People taking the vitamin D had almost a 20 percent increase in the activity of telomerase, the enzyme that lengthens telomeres. B Vitamins. This family of vitamins has diverse roles in health, including a biochemical process called methylation, which helps regulate gene activity. Telomeres appear to be regulated in part by methylation. In a one-year study, doctors at the Saarland University Hospital, Germany, gave 60 seniors supplements containing folate and vitamins B6 and B12 (all of which are involved in methylation) or vitamins not involved in methylation. By the end of the study, people with low levels of B vitamins were more likely to have reduced methylation and shorter telomere length. Magnesium. Studies using human cells have found that low levels of magnesium shorten telomeres and accelerate aging. The consequences may be significant because twothirds of Americans lack sufficient magnesium, perhaps speeding the aging process of millions of people. 20

MEDITERRANEAN SEAFOOD SAUTÉ WITH GARLIC COUSCOUS Serves 6

Inspired by classic Mediterranean cuisine, this light dish features an irresistible combination of fresh fish and seafood, adapted from The Complete Mediterranean Diet by Michael Ozner, MD. 1 lb. codfish, cut into 1-inch pieces ½ lb. raw shrimp, peeled, deveined, and coarsely chopped ½ lb. bay scallops 4 scallions, sliced ½ cup chopped fresh chives

½ cup chopped fresh parsley Salt and freshly ground pepper to taste 2 Tbs. olive oil Hot sauce to taste (optional) 2 (5.4-oz.) boxes garlic-flavored couscous

1. In large bowl, combine codfish, shrimp, scallops, scallions, chives, parsley, and salt and pepper to taste. Mix ingredients using large spoon. 2. Heat olive oil in large skillet over medium heat. Add fish mixture, and cook, stirring often, until fish is cooked through and lightly browned. Sprinkle with hot sauce, if desired. Reduce heat to very low, and cover to keep warm. 3. Prepare couscous according to package instructions. Divide fish into 6 portions, and serve over couscous. per serving: 370 cal; 30g prot; 10g total fat (1g sat fat); 43g carbs; 90mg chol; 1150mg sod; 3g fiber; 1g sugars

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK

the relative proportion of omega6s decreased, and their telomeres increased in length. Another study, published in the Journal of the American Medical Association, examined telomere shortening in 608 people with stable heart disease. After five years, people with the highest levels of EPA and DHA had the slowest rate of telomere shortening, whereas those with low levels of EPA and DHA experienced the most rapid rate of telomere shortening.

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Natural remedies for radiant and clear skin BY MICHELE BURKLUND, ND

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W

ho doesn’t want gorgeous, glowing skin? Many people associate a radiant complexion with good overall health, and they’re right. The skin is the largest organ in the body, covering 22 square feet, on average. In addition to providing the body external protection, skin has a variety of functions, including removing waste through the pores, supporting vitamin D production, and giving the sense of touch.

The skin also acts as a mirror for overall health. Have you ever noticed dark circles under your eyes when you don’t get enough sleep, blemishes cropping up when you’re stressed, or dull, dry skin when you aren’t eating right? That’s the skin providing a physical manifestation of what’s happening within your body. In fact, a study published in DermatoEndocrinology found a link between nutrition and the skin’s condition, which demonstrates the direct impact of diet and supplementation on the health and appearance of the skin. Here’s your guide to get glowing by nourishing the skin from the inside and out.

The Seed Rotation Diet Think that your hormones might be out of harmony? A hormone imbalance can cause a variety of symptoms, including dry or oily skin along with acne. Here’s a little-known approach that can gently, but effectively, help balance hormones: Focus on seeds that promote, support, and metabolize estrogen and progesterone during specific days of your menstrual cycle.

On days 1–14 of the cycle (or from the new moon to the full moon), focus on flax and pumpkin seeds for an optimal estrogen balance. Flax seeds pack a double punch because they’re rich in omega-3 fatty acids that provide the building blocks for hormones, and also contain lignans, which help the body bind excess estrogen. Pumpkin seeds are high in zinc, which supports the pathways of progesterone production. From day 15 until menstruation (or from the full moon to the new moon), integrate ground sunflower and sesame seeds for optimal progesterone balance. This wonderful combination contains lignans, zinc, essential fatty acids, and selenium, which balances the hormones while supporting liver detoxification. Take one or two tablespoons of ground seeds daily (grinding helps increase their bioavailability), mix them into a salad, add seeds to a smoothie, or sprinkle them over veggies. Product Recommendations: Arrowhead Mills Organic Flax Seeds; The Healthy Edge Raw Pumpkin Seeds; Better than Roasted Sprouted Sesame Seeds; Akin’s and Chamberlin’s Raw, Unsalted Sunflower Seeds

study published in the International Journal of Dermatology found that virgin coconut oil can be an effective treatment for atopic dermatitis. Coconut oil is unique compared to other oils because it contains a medium-chain fatty acid called lauric acid, which—when converted into monolaurin within the body—exhibits antimicrobial, antibacterial, and antifungal properties. A 2009 study published in the Journal of Investigative Dermatology concluded that lauric acid could be used as an effective alternative to antibiotic therapy for acne vulgaris. Want to really kick up your skincare regimen? Add 1–2 tablespoons of coconut oil to your diet, and also apply it to your face each evening to maximize the benefits of this unparalleled superfood. Raw, organic, virgin coconut oil is best. Product Recommendation: Paragon Plus Organic Virgin Coconut Oil

Coconut Oil

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Looking for the perfect moisturizer that also has the potential to fight acne? Coconut oil penetrates deep into the skin while also providing antibacterial actions to battle blemishes. In fact, a recent

Want to look younger without resorting to harsh chemicals or invasive techniques? Gotu kola has been used for more than 3,000 years in China, India, and Africa, but it never quite gained notoriety in America. It’s considered one of the best-kept secrets in the beauty industry, a holy grail of antiaging herbs that can help rebuild collagen and decrease the appearance of stretch marks.

Gotu kola contains a group of unique active compounds including pentacyclic The Healthy Edge

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triterpenes, asiaticosides, madecassosides, and asiatic acid that, together, promote fibroblast proliferation and encourage the synthesis of collagen. This helps to improve the strength of new skin while also preventing formation of scar tissue. A 2013 study published in the Advances in Dermatology and Allergology Journal showed that gotu kola could be effective in the treatment of photoaging skin, cellulite, and stretch marks. It can be applied topically, infused in a tea, or taken internally as a tincture or capsule. Product Recommendation: Solaray Gotu Kola

Rose Hip Seed Oil Are you looking for a gentle and natural approach to fighting wrinkles? Rose hip seed oil is nature’s secret ingredient for a youthful glow. This unique oil is rich in vitamin A and retinoic acid, which has been proven to regenerate new skin cells, reduce fine wrinkles, and improve pigmentation and the texture of skin. Often regarded as the natural alternative to Retin-A, rose hip seeds nourish the skin with essential fatty acids, vitamins, and minerals. This amazing oil acts on the cell membranes and supports the keratin migration cycle to enable a faster rate of skin cell regeneration. Apply to your face before bed and wake up feeling rejuvenated. Product Recommendation: Aura Cacia Rose Hip Oil

Chaste Tree Berry Do you tend to break out right before menstruation? Low progesterone could be the culprit. Chaste tree berry is a popular herb used for hormonal imbalances and premenstrual acne. It works by normalizing progesterone levels in the body through the endocrine system. Also known as vitex, chaste tree berry has been shown to benefit many common conditions for women, including PMS, irregular menstrual cycles, and menopause symptoms. It can be taken in a tincture or capsule, or even sprinkled on food to add a hint of a peppery taste. Product Recommendation: Gaia Herbs Vitex Berry Extract

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Burdock root has long been used in traditional medicine to treat eczema, dryness, psoriasis, and acne. This root supports the detoxification process, increases circulation to the epidermal tissues, and destroys harmful bacteria and fungi. Burdock root is highly regarded as a “blood purifier” in Chinese medicine for its ability to remove toxins from the bloodstream while increasing the output of urine. It can be applied topically to problem areas, taken in capsule or tincture form, and infused in a tea. You can also juice the fresh root with an apple. Product Recommendation: Paragon Plus PurExtract Burdock Root

Does your skin need a little pick-meup? Try blending honey and pumpkin together for a refreshing mask. Pumpkins are loaded with exfoliating acids, antioxidants, vitamin C, and zinc, all of which translate to smoother and brighter skin. Honey contains antibacterial properties that help fight acne along with soothing and moisturizing skin and decreasing inflammation. Simply mix ¼ cup of pumpkin (canned, unsweetened) with ½ teaspoon of honey and a hint of coconut milk. Apply this luscious mask for 20 minutes and rinse. Product Recommendation: Desert Essence Pumpkin Spice Hand Repair Cream

Have you ever woken up with a blemish on a very stressful day? It’s not a coincidence, but a sign that your body is reacting to the stress. Like physical health, emotional well-being is essential and can affect the body in much the same way. A study published in the Archives of Dermatology evaluated the relationship between acne and stress among university students. The study found that acne considerably worsened during exam time, verifying that emotional stress from external sources has a significant effect on skin health. Find ways to decompress through activities such as exercise, meditation, or yoga. Indulge with a cup of chamomile tea, and relax while its anti-inflammatory properties soothe your skin.

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Healthy Bones for Life

BY SALLY KARLOVITZ, CN

BY 2020, it is expected that approximately 14 million people in the U.S. will have osteoporosis, at least 80 percent of them women. This brittle-bone disease is common in older adults, but is now being seen in younger women more frequently than ever before. With that in mind, here are some tips for achieving optimal bone health throughout your life.

has an affinity for being absorbed into bone, has been shown to increase bone density. Research suggests that taking strontium apart from calcium may help improve bone health. Start now and incorporate some of these changes that can help you have healthy bones for life.

Lifestyle Support. At any age, simple lifestyle changes can support bone health. A diet full of fresh fruits and vegetables, nuts, seeds, and soyfoods provides a foundation for overall good health, including healthy bones. Weightbearing exercise has also been shown to help maintain bone health and reduce risk for osteoporosis. Adolescent Years. Bone density is built during the teen years. Unfortunately, because many adolescents seem to exist on a diet of soda and processed foods, they don’t get the nutrients needed to build strong bones. Make sure teen diets include calcium-rich foods such as almonds, seeds, dairy products, and beans. As an insurance policy, teenage girls may want to take a calcium supplement. Good tasting liquid calcium formulas are available that may be more appealing than a tablet. During Pregnancy. Calcium needs increase during each trimester of pregnancy, and if you don’t get enough, your body will actually pull calcium from your own system to give the baby what it needs for bone formation. For that reason, taking a high quality prenatal with extra calcium is beneficial to both mother and baby. During Menopause. Estrogen plays an important role in pulling calcium into the bones. As estrogen levels decrease, it’s vital to support bone health. Taking a bone-building formula with calcium, magnesium, boron, and vitamins D and K is essential during this time. Strontium, a mineral that

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May 2017

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3/22/17 2:32 PM


Herbs for Weight Control IN THE BATTLE OF THE BULGE, the basic foundation for success is still to eat smaller portions, make healthy food choices, and exercise. But certain herbs can give a natural boost to your weight-loss regimen, helping you lose weight faster. Here are just a few that target specific problem areas when it comes to weight loss.

BY SALLY KARLOVITZ, CN

want it, green tea does contain some naturally occurring caffeine that can help give you a boost. As a bonus, green tea is a potent antioxidant. Whatever the problem area, specific herbs can help boost your sensible weight-loss program.

For the Snacker: Caralluma, from the succulent Caralluma fimbriata plant, has been utilized traditionally by the indigenous people of India to reduce appetite and cravings, and to enhance stamina. Today, extracts of caralluma may offer a solution to help reduce hunger and appetite. It is also used to quench thirst and increase endurance. For the Carb Lover: Garcinia cambogia is a fruit extract rich in hydroxycitric acid (HCA). HCA blocks the action of an enzyme that the body needs to make fat from carbohydrates, so it helps inhibit new fat production and works to suppress appetite without stimulating the central nervous system. Garcinia works best for those who tend to consume more carbohydrates, like breads and pasta. For the Sluggish Metabolizer: For those who want to boost metabolism, green tea can help. Research suggests that antioxidant compounds in green tea, specifically epigallocatechin gallate (EGCG), can increase fat oxidation and raise metabolism, helping with weight loss. For those who

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The Healthy Edge

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3/22/17 2:33 PM


pure beauty

By Sherrie Strausfogel

skin-saving calendula Have a cut that won’t heal? Dry, flaky skin? Minor burn? Calendula can come to the rescue

C

alendula (Calendula officinalis) is one of the most versatile natural skin remedies around. It has been used since at least the 12th century to heal wounds and skin irritations, including dry or chapped skin, minor burns, cuts and scrapes, rashes, acne, eczema, athlete’s foot, and insect bites. Calendula, also known as pot marigold, contains high amounts of flavonoids, plant-based antioxidants that protect cells from free-radical damage. Calendula fights inflammation, viruses, bacteria, and fungal infections. Scientific studies have shown that extracts of calendula can speed the healing of wounds and burns by increasing blood flow to the affected area and promoting the production of collagen, which helps the body replace damaged tissue. Calendula’s soothing and moisturizing properties help protect skin from premature aging and thinning and even blemishes. It also improves hydration and firmness, and is gentle enough to use on delicate skin and babies.

Soothe and moisturize your entire body with Boiron Calendula Lotion. Homeopathic calendula works naturally with the body to heal skin irritations. Use it as first aid for sunburn and rashes, or as an everyday hand and body lotion to moisturize dry or sensitive skin.

Repel lice and smooth hair with Babo Botanicals Lice Repel Conditioning Spray. The powerful blend of rosemary, mint and tea tree oils helps prevent and repel head lice, while soothing botanicals chamomile and calendula help detangle, smooth and condition hair. Great for the entire family!

Cleanse sensitive and dehydrated skin with Badger Unscented Face Cleansing Oil. Organic calendula extract reduces irritation and redness; while castor and apricot fruit oils lift dirt and impurities; and olive and sunflower seed oils replenish essential vitamins, fatty acids, and natural oils. This gentle formula dissolves makeup, cleans without stripping or drying skin, and leaves skin feeling balanced and glowing.

Nurture sensitive skin with Four Elements Calendula Neroli Moisture Cream. Let your inner beauty shine with noble neroli and rejuvenating calendula. This gentle, moisture-rich cream is perfect for mature and sensitive skin.

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May 2017

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Beauty Strength AND

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2/23/17 3:20 PM


clean eating

a taste of honey Bee populations are disappearing at an alarming rate— enjoying locally made honey is one of the ways you can help

Small but Mighty “About one mouthful in three in our diet directly or indirectly benefits from honeybee pollinations,” estimates the USDA.

H

oneybees have been working their alchemical magic for more than 8,000 years, transforming flower nectar into the sweetness that is honey. Since ancient times, that syrupy goodness has been used for culinary, medicinal, and spiritual purposes across a broad swath of cultures worldwide. But there is another aspect to the bee’s industrious existence that is less well-known to most of us and far more important—the pollination of fruits and vegetables that occurs as they wend their way from blossom to bloom across the landscape. The USDA estimates that

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“about one mouthful in three in our diet directly or indirectly benefits from honey bee pollination.” That’s a staggering figure. It is also noted that “higher fruit set, larger fruit, uniformly shaped fruit, and better taste are all indications of successful pollination.” Some crops, such as almonds, are wholly dependent upon honeybees, and there is a long list of everyday produce that is reliant upon honeybee hives, which are trucked from orchard to field in every corner of the land to provide pollination services worth many millions of dollars.

Bee Colony Concerns Enter the villain: CCD, or Colony Collapse Disorder. As delineated by the EPA, this is “the phenomenon that occurs when the majority of worker bees in a colony disappear and leave behind a queen, plenty of food, and a few nurse bees to care for the remaining immature bees and the queen,” resulting in the death of the colony. Since CCD was first described in 2006, beekeepers have reported an alarming rate of attrition throughout North America, and globally as well. In some seasons and in certain areas, losses have reached up to 90 percent within a matter of weeks.

May 2017

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By Neil Zevnik

PHOTO: (TOP RIGHT) PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK

Research is ongoing, and at this point seems to indicate that there is no one cause, but rather an accumulation of factors that interact. Currently, the principal culprits are thought to be: pathogens such as viruses and bacteria; parasites, particularly varroa mites; management stressors, including overcrowding and migratory stress; and environmental stressors, especially exposure to neonicotinoid pesticides.

Saving Bees: How to Help It’s hard to predict long-term consequences of a reduction in the bee population, but certainly higher food costs resulting from reduced harvests is a possibility. Beyond that, there are larger environmental concerns: honeybees are “biological indicators,” one of many barometers of a healthy environment. So any disturbance in their life cycle may be a symptom of a larger issue. As with all such indicators, vigilance is crucial. So what can we do? Be aware, be concerned, and educate yourself. Buy organic, to help reduce pesticide use. If you have a yard, eschew pesticides and plant pollinator-friendly plants such as red clover and bee balm. Buy local and single-producer honey to support small-scale beekeepers in your own community and elsewhere. And don‘t forget to enjoy the golden sweetness that millions of worker bees toiled to create from their travels.

caviar of the bee world

Royal jelly is created by nurse bees to turn an ordinary bee into a queen. Available in small quantities and at great expense, this rare substance is loaded with B vitamins and is used as an ultimate dietary supplement.

Spicy Lemon-Honey Chicken SERVES 4

4 6-oz. boneless, skinless organic chicken breasts, pounded to ¼-inch thickness 1 Tbs. olive oil 1 tsp. ground cumin 1 tsp. smoky paprika

½ tsp. ground coriander 2 Tbs. grapeseed oil 2 Tbs. hot honey (try Bee Local Hot Honey) 1 Tbs. fresh lemon juice Pinch cayenne pepper

1. Moisten chicken cutlets with olive oil, and sprinkle with cumin, paprika, and coriander. 2. Heat grapeseed oil in a large skillet over medium-high heat. Add chicken cutlets, and cook about 2 minutes per side, until just cooked through. Allow to rest on warm platter. 3. Add honey, lemon juice, and cayenne to small pot, warm slightly, and stir to combine. Drizzle over chicken and serve immediately. PER SERVING: 320 cal; 36g pro; 15g total fat (2g sat fat); 9g carb; 110mg chol; 200mg sod; 0g fiber; 8g sugars

The Healthy Edge

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natural gourmet

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

seasonal spring artichokes Snack (and crunch) your way to better liver health with this delicious dip

Fresh & Lively Artichoke Spinach Dip SERVES 4

This delicious dip is perfect as an appetizer or healthy snack. Serve it up with assorted raw or blanched vegetables such as grape tomatoes, celery sticks, baby carrots, bell pepper strips, zucchini rounds, broccoli or cauliflower florets, and endive spears.

Milk Thistle

I

n the human body, the liver is ground zero for detoxification. You know all those fancy “detox” drinks and diets? Basically, they’re all designed to improve liver function. Every foreign chemical we’re exposed to has to be processed through two phases of a complex system of enzymes in the liver in order to be “neutralized” and prepared for excretion. It pretty much goes without saying that a healthy, working liver is essential for a healthy body. And the poor organ is overworked, burdened by the typical American diet combined with chemical overload. Between toxins in our environment, chemicals in our food, pollutants in our air, and medicines in our bathroom cabinets, our livers never seem to catch a break. Artichokes can help. They’re one of the most “liver-friendly” foods on the planet. Artichoke heart extract is included in dozens of liver-support formulas, largely because it contains a powerful antioxidant and liver-helper that is the active ingredient in milk thistle, the No. 1 herb for liver support (see right) —Dr. Jonny

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Milk thistle has been traditionally used as a liver tonic for more than 2,000 years. Its active ingredient is a group of flavonoids collectively known as silymarin. Research shows that silymarin helps protect the liver from toxins including acetaminophen (Tylenol), the leading cause of acute liver failure in the U.S. Silymarin helps repair damaged liver cells, and also protects new liver cells from toxins. Research shows that it can even improve liver function in patients with hepatitis C. Note that the actual silymarin content of any milk thistle supplement will vary, depending on how the supplement has been “standardized.” For example, a 300 mg capsule of milk thistle standardized for 80 percent silymarin will provide 240 mg of silymarin (300 x .80). Doses of 160–800 mg a day of silymarin have been used for treating liver problems and toxicity.

1. Add spinach to food processor, and pulse until finely chopped, scraping down sides as necessary. 2. Add artichoke hearts, and pulse several times until chopped. 3. Add yogurt, garlic, lemon juice, olive oil, salt, pepper, and hot sauce, if using, and process until well incorporated. 4. Taste and adjust seasonings for salt, tartness, and heat, as desired. Serve at room temperature. PER SERVING: 100 cal; 9g pro; 3g total fat (0g sat fat); 10g carb; 5mg chol; 370mg sod; 4g fiber; 3g sugars

NOTES FROM CHEF JEANNETTE You can play with the basic ingredient combination to give this light, fresh dip your own special flare. Try adding more or less lemon and garlic, or adding fresh herbs or spices, (such as a tablespoon of fresh chopped dill, chives, or parsley), as well as chopped green onions, Sriracha, Parmesan cheese, pesto, sundried tomatoes, or other favorite ingredients.

PHOTO (TOP LEFT): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK

FEATURED NUTRIENT:

1 bunch fresh spinach, coarsely chopped 1 6-oz. jar artichoke hearts, well drained and coarsely chopped 1¼ cups plain Greek yogurt 3 cloves garlic, minced, or to taste Juice of ½ large lemon 2 tsp. olive oil ½ tsp. salt Fresh ground pepper, to taste Few shots hot pepper sauce, to taste, optional

May 2017

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3/24/17 12:54 PM


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

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3/22/17 2:14 PM

Chamberlin's Healthy Edge May 2017  

Chamberlin's Healthy Edge May 2017

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