AKiN'S Healthy Edge August 2015

$3 free

August 2015

DETOX DIET clean out, rev up, & FEEL GREAT

SUMMER Weight-Loss Secrets P. 18

REST EASY SOOTHING STRATEGIES TO HELP YOU SLEEP

SEEING IS BELIEVING THE BEST HERBS FOR EYE HEALTH AKINSCover_AUG15_JS.indd 1

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NATURAL ALTERNATIVES TO STATIN DRUGS 6/26/15 3:20 PM

Peaceful Mountain

Hot Flash Rescue Lotion

An effective, natural, fast-acting hot flash remedy. Hot Flash Rescue contains homeopathic pulsatilla, which is specifically indicated for hot flashes and may provide instant relief.

Available as a topical lotion, Hot Flash Rescue Lotion is paraben-free, non-greasy, and won’t stain clothing.

Grab Green

Room & Fabric Freshener Eliminate odors with a bright burst of refreshing, naturally-derived ingredients. This room and fabric freshener is formulated with essential oils, and works in air and on fabrics.

No harsh chemicals, phosphates or dyes.

Choose from Immortelle with Jasmine, Thyme with Fig Leaf, or Vetiver.

Natural Tone

Naturals Sun Care

Nourish Organic

Rejuvenating Argan Butter

A fast-absorbing, deeply nourishing formula packed with nutrient rich ingredients, including precious Moroccan Argan Oil and Fair Trade Certified™ Shea Butter.

Helps replenish and restore, leaving skin remarkably smooth.

Made with organic and fair trade ingredients. Vegan & gluten free.

Protect and condition your skin naturally with these safe and effective, 100% natural, reef friendly and biodegradable formulas. SPF 30 Broad Spectrum Sunscreen offers safe and effective protection without harsh chemicals. Aloe Recovery Gel is hydrating, soothing and cooling with tea tree and eucalyptus. It is perfect for overexposure and sunburn. After a day in the sun, apply Aloe After Sun Lotion, a nourishing skin conditioner and hydrator.

Nuco

Balsamic Style Coconut Vinegar Sharp, tart taste. Combines coconut vinegar with dark coconut nectar and tarragon.

Naturally aged & fermented. Rich in naturally occurring minerals. Use in salad dressing, marinades or bread dips. Organic & fair trade. Vegan & gluten free.

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Bakol

Jel Dessert Fast setting dessert. Add your own fruit for a fast, convenient way to enjoy the classic dessert without the animal-based or artificial ingredients. Vegan - no gelatin.

100% natural, made without artificial colors or flavors. Gluten free. GMO free. Choose from Cherry, Orange, or Unsweetened Unflavored Diet.

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Mary Ann O’Dell MS,RD

TruDerma

GastrobiPlex A complete weight control system offering a safe and effective alternative to bariatric surgery.* This kit Includes: gastric filling Satiety Shake; appetite control Corleptin capsules to restore your body’s release of satiety hormones; comprehensive exercise, recipe and lifestyle guide.

Evalar

FemiWell Express Relax Designed by women, for women, Express Relax helps naturally ease stress and tension.* This unique blend of passion flower and amino acids helps your body deal with everyday stress, promotes calmness, and helps improve sleep quality.* Available in gluten free, cocoa flavored lozenges.

NeoCell

Biotin Bursts Acai Berry Having beautiful and radiant skin has never been so easy- or so delicious! These delectable gourmet biotin soft chews supply high potency biotin for hair, skin & nail health.* With super antioxidant Brazilian Acai berry.* Gluten free.

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Holy Basil

Holy Basil, or Tulsi, is one of the most important plants used in Ayurvedic medicine. Hindus have used Holy Basil for thousands of years for mind, body, and spirit benefits, believing that it balances and tones the energy chakras of the body. Current research on Holy Basil shows a variety of reasons why this plant is valuable.

Stress Support: Holy Basil is an adaptogen, a plant that helps your body adapt to stress, usually through support of adrenal gland function. Holy Basil has been shown to help the body handle stress by supporting normal cortisol levels (an adrenal hormone).

Antioxidant: Studies show Holy Basil protects cells against low level radiation.

Blood Sugar Control: Research suggests that compounds in holy basil may improve pancreatic beta cell function, enhancing insulin production, which helps lower blood sugar.

Other studies show Holy Basil may reduce blood pressure and support mental clarity.

Opti-Extract™ Holy Basil • Natural adaptogenic herb.* • Supports healthy adrenal function.* • Standardized liquid extract in convenient capsule form.

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August 2015

features 18 Weight-Loss Roundup Supplements work in a variety of ways to enhance the benefits of diet and exercise. Here’s an in-depth look at some of today’s most popular nutrients and herbs for shedding pounds so you can find the ones that best suit your individual needs.

22 From Dusk ’Til Dawn Artificial light is everywhere—from billboards and streetlights outside to those electronic gadgets on your bedside table. And it can really wreak havoc with natural sleep rhythms, leaving you tossing and turning all night. Luckily, there are simple, practical ways to dim the glow and get the rest you need.

departments NEWS FLASH

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THYROID HEALTH

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

SUPPLEMENT ADVISOR

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Magnesium: Why You Need More. A deficiency of this key mineral can cause a host of health issues.

HERBAL ADVISOR

HEALING EDGE

CONSTIPATION

PURE BEAUTY

EXPERT’S CORNER

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Beauty Nectar. Fresh from the hive, honey is nature’s key ingredient for healthy skin and hair.

12

Statin Alternatives. Lower cholesterol the natural way.

25

Wholesome supplements that support regularity and bowel health.

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Herbs for Eye Health. Protect your vision as you age with beneficial botanicals.

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Natural ways to balance thyroid hormones and alleviate uncomfortable symptoms.

CLEAN EATING

28

Meat-Free Kids. Healthy tips for young vegetarians, plus a delicious “burger” recipe.

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“C” For Yourself. The secrets of this multitasking vitamin.

NATURAL GOURMET MIGHTY MINERALS

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Health-boosting nutrients straight from Mother Earth.

KEEPING KIDS HEALTHY

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Back-to-school foods and supplements for optimum health and achievement.

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30

Detox-Style Diet. Boost your energy and ditch the toxins with nutrient-packed summer produce.

FAVORITE THINGS

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Chia. They say big things come in small packages, and that’s certainly the case for this tiny seed.

August 2015

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When it comes to the power of pure protein, Bluebonnet’s kosher- certified Super Earth® Organic VeggieProtein surpasses all others.† It draws its strength from four of the Earth’s most potent plant proteins – brown rice, yellow pea, chia, and quinoa – to provide 18 grams of complete and balanced protein containing all nine essential amino acids.

TM

In fact, the amino acid profile is comparable to that of top - quality animal proteins like whey. Plus, its unrivaled purity is rooted in the fact that these proteins are derived exclusively from sustainable, organic and non-GMO, dairy/lactose -free vegetable sources that do not contain soy or gluten.

So, stay ahead of the pack with this pure and complete vegetarian/vegan protein that will take you as far as you want to go on just 110-125 calories!Ƈ

Available in five delicious natural flavors (original, vanilla, vanilla chai, chocolate mocha and chocolate) and in both 1lb canisters and convenient, single serving packets

Available in specialty kosher and natural food stores statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

X These

†Only those Bluebonnet products bearing the KOF-K emblem label panel are kosher certified.

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on the front

For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com or write: Bluebonnet Nutrition Corporation 12915 Dairy Ashford, Sugar Land, TX 77478 USA

5/26/15 11:24 AM

letter from the editor

Proactivity You don’t know what you’ve got ’til it’s gone. I was reminded of this line from a Joni Mitchell song when my computer died while we were putting together this issue. I never thought about just how much of my life is tied to that machine until it stopped working. Not just stories for the magazine, but everything from our dog’s shot records to reminders for family birthdays are on there. Of course, it’s just a computer, so there’s nothing that can’t be recovered or rebuilt, but it made me realize how much I depend on it for 100 different things every day.

Unfortunately, many people treat their health the same way—they don’t think about how important it is until something happens. And unlike my computer, health isn’t something that’s always easy to recover. That’s really what the natural/organics movement is all about—taking a proactive approach that fends off issues before they happen.

One of the best things that many of us could do to avoid potential health problems is to lose weight. And there are plenty of supplements on the market that can help. I’m not talking about “miracle” products hawked by email hucksters, but targeted nutrients that help enhance the benefits of a sensible diet and exercise plan. Our cover story (“Weight-Loss Roundup,” p. 18) takes a look at a few of the best, including how they work, the science behind them, and how much to take. Everything you need to know to start taking a proactive approach to your own health.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, 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 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

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 Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator John Potter 800.443.4974, ext. 702 jpotter@aimmedia.com Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 5, No. 7. 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.

August 2015

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newsflash High Heels Hurting Your Ankles?

TRY THESE EXERCISES A study of college students found that women who wear high-heeled shoes to classes more than three times a week develop an imbalance in four ankle muscles, which predisposes them to injury. Although high heels seem to strengthen ankle muscles at first, they cause damage over time. The researchers, whose findings were published in the International Journal of Clinical Practice, recommend strengthening ankles with these exercises: Walking on your heels Tapping your toes Doing heel raises, by raising yourself onto tip toes and lowering back down

BEST BELLY FAT BUSTER

Art Makes Kids Smart

Belly fat isn’t just a cosmetic issue, as it raises levels of chronic inflammation and risk for diabetes, atherosclerosis, and heart attacks. What’s the best way to get rid of it? Moving. Workouts that raise heart rate and challenge muscles are definitely beneficial and recommended. However, simply moving more and sitting less also reduces fat and improves health, according to research published in the journal Medicine & Science in Sports & Exercise. The study, which looked at 1,134 people, found that replacing an hour of sitting time with light activity, such as doing housework, or moderate activity, such as a brisk walk, significantly reduced belly fat and related health risks.

After being the victim of many budget cuts in recent years, art is starting to be seen as a vital part of education. A study of Turnaround Arts, a program to improve struggling schools, found many benefits of providing classes in various art forms and incorporating art into the teaching of other subjects.

The program, spearheaded by the President’s Committee on the Arts and the Humanities, includes visual arts, music, dance, and theater. Between 2011 and 2014, it was tested in eight elementary and middle schools that were among the lowest achievers in their states. It raised math, reading, and other academic scores, improved attendance, and reduced discipline problems, with suspensions dropping by up to 89 percent. Turnaround Arts is now in 49 schools around the country.

Many other studies have found similar benefits. And in high school, the longer students take fine arts classes, the less likely they are to drop out, according to a study for The Center for Fine Arts Education. For more information about Turnaround Arts, visit turnaroundarts.pcah.gov.

VITAMIN E BUILDS MUSCLE Research at Georgia Regents University in Augusta has discovered how vitamin E helps to build muscle, supporting a belief long held by body builders. Weight lifting and resistance exercise works through a two-step process: Muscles are somewhat damaged during the exercise and then, as they repair themselves, they get a little bigger and stronger. The new research, published in the journal Free Radical Biology and Medicine, found that vitamin E enhances the repair step, because it is essential for membranes of muscle cells to recover from the damage that occurs when muscles are challenged.

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August 2015

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Calmf ne

Stress less with the best-selling, multi-award-winning anti-stress drink

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5/26/15 11:26 AM

supplement advisor

By Vera Tweed

magnesium: why you need more Most of us don’t get enough of this mineral from food, and a deficiency can lead to numerous health issues, from anxiety to diabetes. Here’s the scoop

M

agnesium doesn’t get as much attention as calcium, which is added to many foods, but according to the National Institutes of Health, most Americans lack sufficient amounts of this key mineral. And that’s not good, because magnesium is required for more than 300 different ongoing processes in the human body.

Some of the mineral’s most important functions include promoting bone, nerve, and muscle health; helping regulate blood pressure and blood sugar; enabling energy production; and ensuring normal heart rhythm. Lack of magnesium can be an underlying factor in anxiety, sleeplessness, osteoporosis, muscle cramps, PMS, headaches (including migraines), fibromyalgia, asthma, and heart disease.

Among the many studies showing the value of magnesium, a recent one, published in the journal Nutrients, found that getting the daily recommended amount of magnesium reduced the odds of insulin resistance—a precursor to diabetes and heart disease—by a whopping 71 percent.

diets. For example, common food sources of magnesium, include: 1 oz dark chocolate: 95 mg 1 oz. roasted pumpkin seeds: 81 mg 1 oz. dry roasted almonds: 80 mg ½ cup cooked spinach: 78 mg ½ cup brown rice, cooked: 42 mg ½ cup Swiss chard, boiled: 75 mg ½ cup cooked black beans: 60 mg 1 cup cubed avocado: 44 mg 1 medium banana: 32 mg 3 oz. salmon: 26 mg 3 oz. chicken breast, roasted: 24 mg 3 oz. lean ground beef: 20 mg ½ cup broccoli, cooked: 12 mg 1 medium apple: 9 mg 1 medium raw carrot: 7 mg Some common drugs deplete magnesium. These include birth control pills, heartburn drugs (proton pump inhibitors), chemotherapy drugs, corticosteroids, diuretics for high blood pressure, insulin for diabetes, asthma drugs, digitalis for the heart, and some antibiotics.

How to Get Enough Why We Run Short The government recommends that women get 310 mg of magnesium daily up to age 30, and then 320 mg afterwards; it’s suggested that men consume 400 mg daily up to age 30, and then 420 mg afterwards. Unfortunately, the mineral typically isn’t abundant in our

In addition to making sure you get the daily requirement of approximately 400 mg, there is another point to consider. Magnesium and calcium work together, so we need a balance of the two, optimally a 2:1 or 1:1 ratio of calcium to magnesium. Most multis contain a 2:1 ratio of these minerals, but

Akin’s or Chamberlin’s Tranqui-Mag supplies easy-toabsorb magnesium—just mix with water to make ionically charged magnesium citrate.

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Life-flo Pure Magnesium Flakes are magnesium chloride crystals from the Netherlands; add to a bath or foot soak.

not a full day’s serving.

For your personal needs, take dietary sources into account, and aim to get at least 320–400 mg of magnesium daily— or more to maintain a healthy magnesium/ calcium ratio (especially if you take extra calcium), or if you have symptoms of a shortage.

Understanding Food Labels Food labels usually list magnesium content as “%DV,” meaning “percent of Daily Value.” The FDA has set 400 mg daily as the DV, so if a food contains 10% DV, it provides 40 mg of magnesium.

Supplement Shopping Tips Supplements contain magnesium bound to another substance, because it’s impossible to package pure magnesium.

Amino acid chelates (magnesium bound to amino acids such as magnesium glycinate), and magnesium citrate, lactate, and chloride are considered well absorbed forms of the mineral. If you take more than your body can absorb at one time, loose stools are a symptom.

You can also absorb magnesium through the skin by adding magnesium salts, flakes, or powder to your bath— a relaxing antidote to stress.

Source Naturals Magtein provides magnesium L-threonate, shown to deliver more magnesium to the brain.

August 2015

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For occasional sleeplessness, let Source Naturals Melatonin help you sleep better and wake up ready for a great day.* The #1 melatonin brand 1

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© 2015 Source Naturals, Inc. sleepsourcenaturals.com

5/26/15 11:26 AM

herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

herbs for eye health

See more clearly with these vision-boosting botanicals

H

ave you ever met anyone who had sharp, clear eyesight well into their older years? Why not you? Gradually losing your vision might not be inevitable.

Eyeglasses, contact lenses, and laser surgery are all tremendous technological advances, but they don’t heal the eyes and vision. In fact, the health of your eyes, like the fitness of any other part of the body, is closely associated with total-body wellness. It’s easy to treat the eyes as separate “parts,” propping them up with helpful devices. But the eyes are connected to the circulatory system, an extension of the nervous system, and are made of membrane tissue linked to the entire body.

Herbalists talk about a liver/skin/eye connection. The eyes, liver, and skin share similar nutritional requirements, and they all are prone to damage from inflammation. The holistic view is that eye disease is caused, at least in part, by oxidative damage, toxic buildup, and decreased circulation to the eyes. Remedies with antioxidant, circulation, or detoxification properties will directly or indirectly benefit the eyes.

Triphala, a combination of the fruits amla, bibitaki, and haritaki, is the premier general tonic of Ayurveda.

Bilberry Bilberry, a blue-black berry from Europe, is a cousin of the American blueberry. Its extract contains potent antioxidants that prevent free-radical damage to cells and capillaries that can weaken their membranes. The result is stronger, more flexible capillary and cell walls. It strengthens retinal connective tissue and reduces both the leakiness and fragility of the ocular blood vessels, making it ideal for treating macular degeneration.

Bilberry is noted for improving night vision. It also helps to prevent degenerative eye disease and increase function of the color-sensing cones of the eye, improving the brightness of the image being viewed and increasing visual acuity. In 2013, a study of 30 middle-aged volunteers with nearsightedness showed bilberry extract produced significant improvement.

Many people take bilberry extract standardized to contain 25% anthocyanosides, at doses of 60–120 mg daily, or up to 240–480 mg per day, to manage active eye conditions. Bilberry is a species of European blueberry, though, so its constituents are similar to blueberry. The consensus among modern holistic practitioners is that blueberries—and the entire blueberry family, which includes cranberry—work just as well as bilberry.

Calendula Tea and Leafy Greens Lutein and zeaxanthin, key nutrients for eye health, are found in calendula tea (made from pot marigold petals). Lutein is also found in dark-green leafy vegetables (think spinach). Blind spots, the ability to see contrast, and acuity may be improved by eating portions of dark leafy greens daily. Numerous studies show that 10

lutein prevents glaucoma and optic nerve disease. And a 2014 review by the International Life Sciences Institute found that cataract risk was lowered by lutein.

Eat a diet rich in fruits and vegetables, especially those containing carotenoids such as lutein and zeaxanthin, which help protect the retina from oxidative damage and guard against age-related macular degeneration. Additionally, take a lutein supplement, or enjoy a few cups of calendula tea daily.

Triphala & Mahasudarshan Triphala, a combination of amla, bibitaki, and haritaki fruits (pictured above), is the premier general tonic of Ayurveda.

According to Ayurveda, triphala nourishes the eyes, and strengthens the nerves of the eyes and other eye tissues. Take 500 mg to 2 gm per day in capsules.

Triphala may also be administered as eyedrops, which are commercially available but somewhat difficult to find in the U.S. Fortunately, you can make your own. Start by making triphala water: Add 1 Tbs. triphala powder to 10 oz. water. Cover and let sit for 12 hours; filter the water and then apply with an eyedropper or eye cup. (Amla powder only may be substituted for triphala.) A recent report concluded that a combination of triphala eyedrops and an oral triphala formula produced marked improvement in “computer vision syndrome.”

Mahasudarshan, which means “the great formula for good vision” in Sanskrit, combines triphala and bitter herbs that cool and cleanse the eyes. Follow product instructions for dosages.

August 2015

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healing edge

By by Vera Tweed

statin alternatives

CoQ10

More and more people are taking cholesterol-lowering drugs, but are the benefits worth the risks?

R

evised guidelines for the use of cholesterol-lowering statins could result in nearly 13 million more Americans taking the drugs, according to a study published in the New England Journal of Medicine. The sharpest increases would be among people between the ages of 60 and 75 who do not have heart disease, rising from 30.4 to 87.4 percent of men and from 21.2 to 53.6 percent of women.

But for years, many integrative physicians have been pointing out that the underlying rationale for statin therapy—that cholesterol causes heart disease—is faulty. Among these, integrative cardiologist Stephen Sinatra, MD, co-author of The Great Cholesterol Myth , has been a pioneer. He points out that research simply doesn’t support the cholesterol theory. For example, a study of nearly 140,000 people admitted to hospitals for heart disease revealed they had cholesterol levels below the recommended levels.

“You would think such a result would cause some reflection,” says Sinatra. “It didn’t.” Instead, researchers concluded that target cholesterol levels should be even lower, ignoring the fact that driving cholesterol too low is linked to depression, aggression, cerebral hemorrhage, and loss of sex drive.

Known statin drug side effects can include muscle weakness and pain, neuropathy, memory loss, irritability, insomnia, nightmares, and liver damage.

After the cholesterol guidelines were revised, Sinatra was the lead author of an article in the Journal of the American College of Nutrition , which noted: “There have been no studies that prove dietary cholesterol levels directly cause atherosclerosis.”

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The Real Statin Story Statins have been shown to be beneficial, and sometimes life-saving, for some, such as men under the age of 75 with coronary artery disease. However, studies have also found that statins increase risk for cataracts and may increase risk for developing diabetes; and among men with diabetes, may accelerate calcification of arteries.

The benefits of the drugs, says Sinatra, actually have nothing to do with lowering cholesterol. Rather it’s their anti-inflammatory and anti-clotting properties that produce results. Potential benefits have to be evaluated against potential risks for each individual patient.

Natural Remedies Beating more than 100,000 times a day, without a break, the heart needs fuel to generate a lot of energy. To feed and enhance its function, Sinatra recommends this combination of nutrients: CoQ10: Works like spark plugs in every cell, is a powerful antioxidant, and helps to lower blood pressure.

Statins deplete CoQ10, and this is partially why they cause side effects.

D-ribose: Provides the building materials for energy.

L-carnitine: The heart gets 60 percent of its energy from fat, and L-carnitine transports fatty acids into cells.

Magnesium: Relaxes the walls of arteries, making it easier for blood to flow, helps to lower high blood sugar; and helps to lower blood pressure.

Fish oil: Lowers the death rate from heart disease and heart attacks.

If needed for your personal situation, add one or more of these: Nattokinase: A natural blood thinner and clot buster.

Pantethine (vitamin B5) or niacin: Both reduce harmful forms of cholesterol and triglycerides.

Paragon Plus Ubiquinol CoQH contains 50 mg of easier-to-absorb CoQ10 in an easy-to-swallow softgel.

Michael’s Cholesterol Metabolism Factors is a comprehensive formula with magnesium, sterols, DHA, pantethine, and other ingredients that support normal cholesterol metabolism in the body.

Healthy Origins Nattokinase 2,000 FU’S is a nattokinase supplement designed to support normal circulatory health. It has had the vitamin K removed, and is soy free.

August 2015

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expert’s corner

“C” for yourself

Q:

For immunity, tissue repair, and more, this basic building block is the foundation for optimum health

If you were stranded on a desert island and could have only one supplement with you, what would you choose? — Jade L., Bakersfield, Calif.

A:

I have no doubt about what I’d choose. It is essential to immune function. Humans don’t produce it, and our adrenal glands require massive amounts when under stress. We can get enough from our diet to prevent scurvy, but we need to ingest much more for optimal tissue repair and graceful aging.

Of course, it’s vitamin C, or ascorbic acid.

Vital Nutrient Most mammals, when stressed, injured, or diseased, convert glucose to vitamin C for the purposes of adrenal support, tissue repair, and white blood cell (phagocyte) effectiveness. But because the human body can’t process this conversion, we need plenty of C in our diets. Relatively small doses are required for our day-today needs—maybe as low as the RDA of 65 mg—so that we don’t get scurvy.

But higher doses are required to ward off or fight other ailments.

Many modern diseases fulminate under the ravages of inflammation, where damage is happening too fast for our natural repair mechanisms to handle. Vitamin C works to hasten the resolution of many such conditions— from colds to cancers to burns—by donating high-energy electrons to neutralize the free radicals that are the harbingers of inflammation.

Vitamin C is also essential for the production of collagen, a substance found in all tissues in the body, and norepinephrine, which can be thought of as a souped-up version of epinephrine, the neurohormone that triggers the fight-orflight response to danger. Vitamin C is also found in the body in high concentrations in white blood cells and the adrenal glands.

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by Emily A. Kane, ND, LAc

Getting Enough Vitamin C requirements increase significantly under all forms of physical, mental, and emotional stress. Reams of published research attest to the healing properties of vitamin C in human diseases, including asthma, atherosclerosis, cancer, diabetes, high triglycerides, Parkinson’s disease, pre-eclampsia, and ulcers. Most research concurs that vitamin C significantly reduces death rates from all causes.

When you’re healthy, eating a high-fiber, high-veggie diet, your body is less stressed, and your vitamin C requirements relax. High doses (above 4–5 grams daily) given to a healthy person typically produce looser stools.

But researcher Robert Cathcart, MD, provides good evidence that the sicker or more toxic people are, the more vitamin C they can absorb without diarrhea. When a person is ill, or requires additional nutrition for tissue repair, amounts up to 100 grams of vitamin C can be absorbed within a 24-hour period.

Contrary to popular belief, vitamin C does not cause kidney stones, unless you are a dialysis patient, in which case the possibility of kidney stones with high levels of any nutrient will increase. There are no known adverse interactions with vitamin C and any drug or supplement.

mg of vitamin C. Vegetables relatively high in vitamin C include broccoli, peppers, potatoes, and Brussels sprouts.

When taken from food sources, fresh is best because vitamin C levels in fruits and veggies diminish within a few hours of being exposed to the air.

In supplements, most available vitamin C is derived from corn (no DNA is involved, so GMO is not an issue). Supplements of C can also be sourced from sago palm or tapioca (cassava). Many brands add bioflavonoids, which increase the absorption of ascorbic acid. I prefer powders made in a lab under controlled methodology because they are much more stable—with a nearly indefinite shelf life.

I have worked up to taking about 5 grams of vitamin C daily, and if I were to fall ill, I would take more until my stools become loose. I advise using a buffered product that contains added alkalinizing minerals, which is easier on the stomach, and absorbs better when taken orally.

For those who are really ill and require massive doses, the intravenous method is more effective.

The Best Sources Vitamin C can be found in citrus fruits and berries. The highest berry source is the acerola cherry. It takes about 25 cherries to get 2,000 mg (2 grams) of vitamin C. A 6-ounce glass of orange juice contains less than 100

August 2015

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Mighty Minerals

BY MARY ANN O’DELL, MS, RD

MINERALS ARE ELEMENTS found in the earth’s crust. We get minerals primarily through a diet of plants that extract minerals from the soil as they grow. Unfortunately, wind, water erosion, poor farming methods, and heavy pesticide use have depleted the mineral content of our soil over time. Because food sources of minerals are declining, experts in nutrition recommend supplementing the diet with minerals.

Minerals are used in our bodies to form bones, teeth, soft tissue, muscles, blood, nerve cells, and enzymes. Minerals assist in producing vitamins, hormones, and antibodies. They are essential in maintaining proper fluid balances and are catalysts for many reactions in the body such as digestion and muscle response. So minerals are very essential to overall health.

Here is a list of just a few key minerals and their functions: Calcium is essential for healthy bone structure. Calcium also works in regulating heartbeat, blood clotting, and muscle relaxation and contraction.

Magnesium is involved in numerous enzyme reactions in the body.

Magnesium plays a role in healing wounds, fighting infection, muscle relaxation, nerve health, and calcium absorption.

Chromium is a trace mineral that improves the function of insulin.

Studies have shown chromium may help stabilize blood sugar levels.

Iron is a part of hemoglobin that carries oxygen throughout the body. It is also important for energy production and metabolism. Iron deficiency is one of the most common deficiencies in this country, seen most often in teenage girls, pregnant women and the elderly.

Zinc is a trace mineral that plays a role in normal growth, sexual maturation, wound healing, the ability to smell and taste, and immunity.

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August 2015

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Keeping the Kids Healthy

BY MARY ANN O’DELL, MS, RD

THE KIDS ARE HEADING back in school.

As you buy your back-to-school supplies, make sure you include the following items to maintain your kids’ good health.

✔ ■ Healthy Foods. Make sure your kids eat a healthy breakfast every day. If time is an issue, mix up a shake with fruit, yogurt, and a green foods powder, or choose a nutritious fruit and nut bar to eat on the go. Make sure plenty of healthy snacks are available at home, including fresh fruits and vegetables. And watch out if kids eat a lot of sugary foods! Excess sugar can weaken the immune system, making a child more susceptible to infection. Offer a variety of fresh foods and move away from highsugar, high-fat foods.

✔ ■ Healthy Supplements. Add a daily high-quality multivitamin. This ensures that kids receive the basic nutrients their growing bodies need. Be sure to look for natural supplements that do not contain the artificial colors, flavors, or sweeteners found in many conventional cartoon vitamins. Add extra vitamin C each day to enhance the immune system and protect cells from damage. Probiotics, such as acidophilus and bifidus found in yogurt and cultured food, are another good way to boost immunity. If your child is frequently sick or if you want to give your child additional protection during cold and flu season, using natural immune-supporting herbs and nutrients

RealKID Juicy C 100 mg

found in formulations made specifically for children can also be very effective.

Keep your kids healthy with food choices and supplements that give them the best chance to experience optimal health now and throughout the entire school year.

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The Healthy Edge

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WEIGHT-LOSS Supplements work in many different ways to enhance the benefits of a healthy weight-loss diet and exercise.

Try one or more that match your needs, or look for a formula that combines complementary ingredients

BY VERA TWEED

A

trip down the weight-loss aisle at your favorite health food store uncovers a bewildering variety of pills, powders, and potions that are designed to help you shed pounds and keep them off. Celebrities from Dr. Oz to Dr. Phil tout their favorite formulas. But which one is really the best? Here’s a look at some of today’s most popular ingredients—how they work, how much to take—to help you fi nd the right supplement for your particular situation and weight-loss goals.

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ROUNDUP Meratrim Blocks Fat Storage A proprietary combination of nutrients from an Asian medicinal flower (Sphaeranthus indicus or East Indian globe thistle) and the rind of the mangosteen fruit, Meratrim blocks fat storage. It increases levels of the hormone adiponectin, which encourages food to be burned as energy rather than stored as fat. Studies with a total of 100 people, published in the journal Obesity and the Journal of Medicinal Food, found that weight loss averaged 1.5 pounds per week, and waist and hip size decreased within two weeks, when the supplement was used in conjunction with a 2,000 calorie per day diet and exercise program. How to Use: Take 400 mg twice daily. Try: ReBody Meratrim.

Protein Powders Make You Leaner An analysis of 14 clinical trials, with a total of more than 600 people, found that eating whey protein in place of other foods produced weight loss and an improved ratio of muscle to fat. “The results indicate that there is something unique about whey protein, compared to other protein sources and carbohydrates, when it comes to building lean body mass and maintaining or losing weight,” said Dominik D. Alexander, PhD, lead author of the study, which was published in the Journal of the American College of Nutrition . How to Use: In place of carbohydrate-rich snacks or some of the starch in meals, have a scoop of whey protein in water or a half-and-half mixture of juice and water. Look for a whey powder with 15+ grams of protein and less than 5 grams of carbohydrates per serving. Try: Akin’s or Chamberlin’s Organic Opti-Whey Protein.

Meal replacement shakes, often rich in protein, are a popular way to cut calories, but do they work? A meta-analysis of dieters found that people who replaced one to two meals each day with a meal replacement product lost significantly more weight than people on traditional lowcalorie plans. Plus, they are easy to stick with, especially if you are on the go. How to Use: Opt for a product made from whole foods free of GMOs, sugars, additives, preservatives, artificial flavors, or fillers. Try: Plant Head Raw Meal.

The Healthy Edge

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Weight loss,

cont.

Neutralizing Calories 7-keto Boosts Calories Burned In studies published in Nutrition and other journals, 7-keto tripled weight loss when taken with a somewhat caloriereduced diet and a moderate exercise program. Daily calories totaled 9 calories per pound of body weight (1,800 calories for a 200-lb person, for example). The research shows that although 7-keto is not a stimulant, it increases basal metabolism—calories burned just to stay alive—which account for 60–70 percent of total calories for most people. 7-keto is made by our bodies but levels decline with age. How to Use: Take 100 mg twice daily, morning and evening. Try: Paragon Plus 7-Keto Boost.

Special Fibers Reduce Appetite These become gel-like once mixed with moisture in the digestive tract, creating a feeling of fullness that makes it easier to eat less food. They also slow digestion, reducing swings in blood sugar and helping to diminish cravings.

In studies, each of these has been shown to increase weight loss, compared with a placebo. How to Use: To avoid gas or bloating, it may be best to start with smaller amounts and gradually increase the dosage. Use only one fiber supplement at a time, unless a formula contains a combination, and drink plenty of water—at least 8 ounces with each dose. k Glucomannan: 2 grams before a

meal. Try: Natural Max Glucomannan k PGX: 2.5–5 grams,

once or twice daily, 30 minutes before a meal, or per product 20

When we eat food, different enzymes break it down to enable digestion.

Certain supplements aid in weight loss by blocking the enzymes that digest starches, which are typically overabundant in our diets. As a result, some of those calories are neutralized, because they’re eliminated rather than being absorbed.

PHASE 2: This proprietary white bean extract (which doesn’t cause gas) blocks starch breakdown. Studies published in Obesity and other journals show that it can double weight loss with a slightly calorie-reduced diet, and helps to maintain a lower weight. Take 1,000 mg before each meal, three times daily Try: Akin’s or Chamberlin’s Calorie-Q with Phase 2 white kidney bean extract for starches, and LipoSan Ultra to bind to dietary fat

directions. PGX comes in granules and pills, and can be found in some meal replacement powders and bars. Try: Natural Factors PGX Daily Ultra Matrix Softgels.

More Weight-Loss Aids Other popular weight-loss supplements include: k Garcinia cambogia contains the active ingredient hydroxycitric

acid, or HCA (Super Citrimax is a patented form). It reduces appetite and helps to burn fat. Take 500–1,000 mg of HCA, three times daily, 30–60 minutes before each meal. Try: TerraVita Garcinia Cambogia. k Green tea extracts may or may not be caffeinated but always contain epigallocat-

echin gallate (EGCG), which increases the burning of fat for energy. Take 300 mg of EGCG daily. Try: Irwin Naturals Green Tea Fat Metabolizer. k Chromium, a trace mineral found in many multivitamins and some weight-loss

formulas, helps to keep blood-sugar levels stable and ward off cravings, generally with 200–400 mcg daily. Try: Paragon Plus Chromium Picolinate. k Tonalin CLA is a proprietary form of conjugated linoleic acid, a fat found in meat and dairy, that has been shown to reduce body fat in overweight people at doses ranging from 1.7 to 3 grams daily. Try: Bluebonnet CLA. k Moringa, from the leaves of the moringa plant, is a concen-

trated source of protein, vitamins, and minerals that support energy production. It’s also a good source of detoxifying chlorophyll. Moringa is available in powders, pills, and teas. Try: Only Natural Moringa Pure. k Apple cider vinegar contains acetic acid, considered to be a fat burner, and is an overall tonic. Two teaspoons are often mixed in a glass of water, or it can be taken in pill form. Try: Bragg Organic Apple Cider Vinegar.

August 2015

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Sometimes pain is inevitable, but suffering can be optional.

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Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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From billboards to freeway lights to computers to bedside clocks, artificial lighting bombards our nights.

But is this overabundance of illumination wreaking havoc with our natural circadian rhythms—and our health?

BY TINA RUBIN

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RHYTHM. It‘s the basis of life. The earth rotates on its axis and revolves around the sun, bringing us the progression of days and seasons. The tides ebb and flow, crocuses open to the light, a caterpillar becomes a butterfly. Here on Earth, plants, animals, and even some types of fungi attune to a 24-hour (circadian) rhythm. Our bodies are cued to awaken when the sun comes up and wind down as the sky darkens.

But what about people who live it up when the sun goes down? Or those who work the night shift?

These questions have been the subject of studies over the past decade as an increase in melanoma has led to suggestions that the cause might be our increased use of artificial light at night.

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Seeing the Light Electric lighting proved to be a huge boon to industry when it came on the scene early in the 20th century, extending productivity by up to seven hours. But it’s now been shown to have a profound effect on our circadian rhythm and a wide variety of physiological processes.

One of the early definitive studies, appearing in 2006 in the Indian Journal of Medical Sciences, demonstrated that light at night (LAN) can suppress production of melatonin, a hormone that regulates the body’s biological clock.

When the process works properly, the absence of light triggers melatonin production, which down-regulates the body so that sleep and repair can begin.

“During sleep, our tissues are repaired,” says Emily Kane, ND, LAc. “Sleep is the most important thing. The inner lining of our arteries, for example, requires daily repair. Nature lays down a light layer of cholesterol in our arteries as a sort of Band-Aid. The nucleus of the cell has a double layer of cholesterol as protection.

During sleep, the lining of the blood vessels gets smoothed out. But if we keep irritating it and not getting enough sleep to repair it, the cholesterol builds up.”

From the standpoint of Chinese medicine, life energy moves through a cycle of 14 different energy and organ pathways. Each pathway functions in two-hour blocks as the energy reaches and moves through it. Kristen Bobik, DC, LAc, explains that the stomach, for example, is most active form 7–9 a.m., so that’s the best time for breakfast. The heart is strongest between 11 a.m.–1 p.m., so that’s good for exercise. And the liver, the body’s detoxifier, is most active form 1–3 a.m. “We need to rest then,” says Bobik, “so the liver can do its job.”

the darkness. So we need to ask what type of illumination is less harmful.”

As Haim implies, not all lighting is created equal.

Cells in the retina that project to the circadian clock in the brain are most responsive to white LED light, which is emitted at short wavelengths of 440–500 nanometers. A 2011 study showed that this type of light suppresses the body’s production of melatonin five times more than the orange-yellow light from high-pressure sodium (HPS) bulbs, used for street lamps and security lighting.

BETTER BULBS? Recent sleep studies in Israel and Switzerland compared the effects of incandescent light bulbs (the old-fashioned kind that are being phased out for more energy-efficient varieties) with short-wavelength LED lighting. Subjects in each group were exposed to one type of lighting or the other for two hours in the early evening. Those exposed to the incandescent bulbs, which emit at wavelengths of 550 nanometers or greater, experienced no reduction in normal nighttime drowsiness or melatonin production.

Back on the Cycle So should we all adopt a wilderness routine, rising with the sun and retiring with the moon? Should we turn off the lights and relax by candlelight? Experts agree that it’s wise to minimize our exposure to artificial light at night— within reason. “Melatonin begins production generally around 9 p.m.,” says Bobik. “It’s not logical to think we can shift entirely to a dawn-to-dusk rhythm, although that would be ideal, but we definitely can go to bed earlier.”

This is a notion that Kane, and many others, second. “Sleep architecture is such that it’s ideal to get your first two hours of sleep before midnight,” Kane says.

“Sleeping from 10 p.m. until 2 a.m. will enable you to do okay the next day. Add the period from 3–6 a.m. to be healthier, more pleasant, and more productive. And then sleep one more hour, until 7, for optimum health.”

Flip the Switch The Dark Side “We should live in darkness at night,” says Abraham Haim, PhD, head of the Center for Interdisciplinary Chronobiological Research at the University of Haifa, Israel, in an article in Israeli Innovation News. “But since early evolution, humans wanted to change

Experts agree that use of the computer should be limited to 15 minutes maximum during the three-hour period before bed.

But the jury is still out on TV. It may be acceptable, say researchers at the Lighting Research Center at Rensselaer Polytechnic Institute in New York, because the amount of light exposure is

minimal unless you crowd the screen.

Experts also advise keeping a nightlight in the bathroom unless it’s easy to get to in the dark. Flipping on the main bathroom light for even a few minutes can disrupt melatonin production. And eliminate or minimize artificial light in the bedroom, including alarm clocks, cable TV indicators, and surge protectors.

There’s one more tip as well, according to the experts at Rensselaer: Get some sunlight. Daylight is as important to a normal circadian rhythm as darkness.

Rather than sitting in an office all day and eating at your desk, go outside for 15 minutes, preferably at the same time each day. That kind of regular exposure gives the body a clear signal that it’s daytime.

And then, when sky darkens and your eyes begin to droop, you’ll be in perfect rhythm—and optimum health.

The Healthy Edge

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Optimal Thyroid Health FEELING SLUGGISH? Cold? Are your hair and fingernails dry and brittle? These are some of the symptoms of hypothyroidism or “low” thyroid. The thyroid is a gland located in the front of the neck just below the voice box or larynx. It releases hormones that control metabolism. Sometimes the gland can become overly active, a condition known as hyperthyroidism. Much more common is the other end of the spectrum, hypothyroidism.

With hypothyroidism, the gland doesn’t make enough thyroid hormone. It is an inflammatory condition of the thyroid that damages cells. This condition is most commonly found in women over 50.

Symptoms of hypothyroidism can include sensitivity to cold, constipation, depression, fatigue or a “slow” feeling, heavier menstrual periods, joint or muscle pain, paleness or dry skin, thin and brittle hair or fingernails, weakness, and weight gain.

The best diet for a hypothyroid condition is one low in fat and high in fiber, with increased water intake and regular exercise.

Some of beneficial supplements include: Iodine: Iodine is an element that enables the thyroid to produce thyroid hormone.

Three iodine molecules are added to make T3 and four for T4—the two key hormones produced by the thyroid. If iodine is deficient in the diet, it can create a hypothyroid

Thyroid Advantage Supports healthy thyroid function.* Supports healthy metabolism.* With iodine, L-tyrosine, guggul, and ashwagandha.

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BY SALLY KARLOVITZ, CN

Q&A Q:

Someone suggested that I try noni juice, but I don’t know much about it. What is the benefit of taking it?

The fruit of the noni plant is rich in a variety of beneficial plant chemicals, including vitamins, minerals, trace elements, plant sterols, bioflavonoids, and enzymes.

Traditional uses of noni include:

A:

condition. Some of the best natural sources of iodine are seaweeds, particularly kelp, which contains natural iodine that seems to have a normalizing effect on the thyroid.

L-Tyrosine: Tyrosine is an amino acid that is a precursor to thyroxine (a thyroid hormone). Tyrosine converts thyroid hormone to adrenaline during stress, thus making it a crucial component of a healthy gland.

Guggul: Guggul is known as a rejuvenating and stimulant herb in ayurvedic medicine.

It has been shown to cause the thyroid to increase iodine uptake and increase the production of thyroid hormone.

Zinc and Selenium: The deficiency of either one of these minerals can negatively affect thyroid functioning.

Iodine with Kelp Potassium iodide with kelp.

Made with ethically wild-harvested kelp.

Supplies 150 mcg of iodine per drop.

ADAPTOGEN. Noni is considered to be an adaptogen that normalizes and balances body functions in the presence of stress.

ANTI-INFLAMMATORY/ANALGESIC. Natives who used noni referred to is as the “headache tree.” This is because it produces unique anti-pain and anti-inflammatory effects in the body. One possible explanation is the level of enzymes found in noni.

WOUND HEALING. Traditional use of noni includes its use for ulcers and even topically for wounds. This again may be due to its level of enzymes, as well as antioxidant compounds.

Hawaiian Noni Juice Concentrate Contains the nutrients and enzymes naturally found in noni.

Combines pure noni concentrate with whole noni.

Concentrate form allows you to take less.

August 2015

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5 Steps to Fight Constipation

BY MARY ANN O’DELL, MS, RD

OUR BODIES ARE BOMBARDED with toxins daily, and in order to stay healthy, we must be able to efficiently eliminate these harmful substances on a regular basis.

The problem is that many of us aren’t “regular,” and we struggle with constipation, which can lead to bloating, cramping, and other uncomfortable symptoms.

Constipation is one of the most common digestive problems in America, affecting about 42 million people. If you suffer from constipation, here are some steps you can take to help facilitate elimination and get back to being regular.

1. Increase fiber intake. To get extra fiber, include more green leafy vegetables, fruits, and unrefined whole grains in your diet. Shoot for a goal of 30 grams of fiber per day. If necessary, supplement your diet with a fiber supplement.

2. Drink more water. Inadequate fluid consumption is one of the main causes of constipation.

Water helps soften the stool and helps flush toxins from the body. It is extremely important to drink a large glass of water when you take fiber supplements to help the movement of fiber through the colon.

3. Add intestinal support. Probiotics are friendly bacteria that live in the intestinal tract, where they serve various important purposes, including helping with the absorption of nutrients and elimination.

4. Try a natural laxative. Rather than artificial chemicals, natural laxatives use herbs. They tend to be gentler on the body, but as with all laxatives, they should be used only occasionally to get the bowel moving.

5. Move your body. Exercise increases the burning of food and the need for digestion. Plus it improves circulation and helps you feel great!

Don’t spend another day feeling uncomfortable.

With these additions to your daily routine, constipation can become a thing of the past.

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The Healthy Edge

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pure beauty

By Sherrie Strausfogel

beauty nectar Honey—nature’s wonder ingredient for skin and hair —is finding its way into everything from cleansers and creams to shampoos and hair conditioners

T

he abundance of sugars, trace enzymes, minerals, vitamins, and amino acids found naturally in honey provide powerful moisturizing and anti-aging benefits for hair and skin. Honey contains anti-inflammatory and antimicrobial properties, as well as natural antioxidants that help to protect against bacteria and sun damage. Because it’s a natural antiseptic that soothes and heals skin, honey is also an ideal acne treatment. Acne is caused by the buildup of oil and dirt, and honey can absorb these impurities from the pores on the skin.

Honey’s stickiness allows it to attract and retain moisture, and this helps keep skin and hair hydrated. Honey helps retain

Bee Well in Napa

Nourish as you clean with Alabu Oat & Honey Cleansing Bar. This handcrafted soap soothes skin with goat milk, cacao seed butter, oat flour, and honey. It is perfect for combination skin.

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Pure Life Soap Co. Coconut Milk & Honey Conditioner offers delicious softening and moisturizing with coconut milk, sesame oil, honey, and oat protein.

This hair conditioner is made without artificial dyes or fragrances.

moisture in your hair, turning dry, damaged, dull-looking hair lustrous and shiny. It can also rid your scalp of dry, itchy flakes.

But not all honey is the same. The antibacterial quality of honey depends on the flower nectar the bees feed on and where the honey is harvested. For example, manuka honey, which is harvested in New Zealand, is packed with the tough antibacterial component methylglyoxal (MG), which is found in high concentration in the nectar of manuka flowers.

The Auberge Spa at Calistoga Ranch in California’s Napa Valley knows all about the power of local honey, as well as bee propolis (the “glue” bees make to seal their hives) and royal jelly (the substance drones make to feed the queen bee). Not only does the spa offer a 90-minute Honey Dream Bee Well detoxifying and hydrating therapy, it also uses honey harvested from beehives in its own garden. The spa’s combination of honey and massage techniques gently lift the skin from the muscles, allowing increased circulation to flush out toxins. A warm wrap seals in the immuneboosting, anti-inflammatory benefits of honey and bee propolis, while a royal jelly face mask softens and nourishes skin.

Rejuvenate and soften skin naturally with Savannah Bee Company Wild Blackberry Honey Body Lotion. This luxurious formula nourishes, heals, and protects your skin with aloe vera, coconut oil, and honey.

Get 24 hour protection with Nubian Heritage Honey & Black Seed Deodorant.

Black seed and Arabian honey extract help soothe skin while offering antibacterial, aluminum-free protection.

August 2015

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BE A GLOW GETTER. Go beyond the cosmetic counter to have healthy, glowing beauty from within. At NeoCell, we have always known that healthy hair, skin, and nails on the inside equals natural beauty on the outside.*

#GLOWGETTER †Based on 2014 NeoCell Collagen study.

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© 2015 NeoCell corp

IN A NEOCELL CLINICAL STUDY:

5/26/15 11:28 AM

clean eating

meat-free kids Many teens seem to think that “vegetarian” means a steady diet of fries, chips, and soda.

Here are easy ways to avoid that unhealthful trap

I

f your kids don’t eat meat, they’re not alone. In a recent Harris Poll, seven percent of 8- to 18-year-olds said they never eat meat, and 12 percent of boys 10–12 said they don’t eat meat. Some

surveys suggest those numbers may be 4–6 times higher among older teens who have more freedom to select what they eat.

Vegetarianism a good choice for many kids. A recent study found that vegetarian teens show better scores on cardiovascular health, including cholesterol, HDL, and LDL ratios, as well as waist circumference.

But a vegetarian diet that’s composed of sodas, bagels, and pasta isn’t healthy.

If your kid wants to cut out meat, make sure she’s not filling up on fries and fast food. Emphasize a diet that’s rich in vegetables, with plant-based proteins, healthy fats, and important nutrients, including:

Calcium. While milk and cheese are concentrated sources, kids shouldn’t rely on dairy for all their calcium needs. Milk is a common allergen, and studies suggest that high dairy consumption leads to hormonal fluctuations and increased risk of acne in adolescents.

In addition, insulin-dependent (Type 1) diabetes has been linked to consumption of dairy products in infancy. Focus instead on plant-based sources of calcium such as kale, collard greens, broccoli, almonds, sesame seeds, and fortified nut or soy milks. If your child does eat dairy, aim for one to two servings per day, and buy only organic milk, preferably from grass-fed cows—it’s richer in omega-3 fats, vitamin E, and CLA, a beneficial fatty acid that’s linked with reduced risk of cancer.

Kids need: 1,000 mg per day for 4–8 year olds, 1,300 mg for 9–18 year olds.

Find it: 1 cup of yogurt (200 mg), 1 cup of cooked collard greens (270 mg), 1 cup of navy beans (130 mg).

Iron deficiencies can lead to mood swings, memory problems, and changes in behavior. Even moderately low levels can leave 28

kids feeling tired or weak. Teenage girls are especially susceptible to iron deficiency when menstruation begins. Because red meat is the primary source of this critical nutrient, vegetarian kids are also at risk. But you can find iron on a meat-free diet.

The best sources include dried apricots, pumpkin seeds, quinoa, lentils, white beans, tomato paste, and blackstrap molasses.

Kids need: between 8 and 15 mg a day.

Find it: 1 cup of beans (10 mg), two ounces of pumpkin seeds (5 mg), 1 cup of tomato sauce (5 mg).

Protein. It’s easy to get if you eat meat, a little more challenging on a plant-based diet. Eggs, if your kids eat them, are a complete protein. Buy organic, pastured varieties—like milk from grass-fed cows, they’re higher in nutrients. If your kids are vegan, focus on beans. They’re loaded with protein, rich in fiber, and high in cancer-preventive nutrients. Nuts, seeds, and high-protein grains such as quinoa can fill in the gaps. Be careful with soy. It’s linked with increased levels of

August 2015

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By Lisa Turner

Black Bean and Sweet Potato Burgers with Garlicky Chipotle Mayo Makes 6 burgers These protein-rich burgers definitely have a “wow” factor thanks to the hearty bean-sweet potato-and-quinoa base 1 can black beans, rinsed and drained well 1 medium baked or roasted sweet potato, peeled and mashed ½ cup cooked quinoa or brown rice ¼ cup ground flax ¼ cup finely chopped red onion ¼ cup finely chopped cilantro ¼ tsp. cumin ½ tsp. salt ¼ tsp. black pepper Olive oil ½ cup vegan mayonnaise ½ tsp. chipotle powder 1 large garlic clove, pressed in a garlic press or very finely minced Burger buns, avocado slices, and arugula, optional

Grill Talk

PHOTO THIS PAGE: PORNCHAI MITTONGTARE

The hardest part of being vegan? Lacking burgers of substance to throw on the grill. But that's about to change! This all-star recipe is packed with protein, loaded with fiber, and easy to grill. Using a grill basket not only keeps burgers from falling apart during turning, but segregates your vegan offerings from the rest of the crew. Rainy days? Bake these in a 350°F oven for 30 minutes, turning once.

1. Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl. Mash beans with a potato masher into an even consistency. Let stand 5 minutes.

2. Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.

3. While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns. Arrange avocado slices and arugula on bottom halves, if using. Top with burgers and top halves of buns, and serve immediately.

PER SERVING (WITHOUT BUNS): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars

estrogen and possible hormone-related cancers. Use it sparingly, mainly in its whole or fermented forms: edamame and tempeh.

Kids need: 30–50 grams daily.

Find it: 1 cup kidney beans (18 grams), 2 eggs (12 grams), 1 cup tempeh (31 grams).

(Saccharomyces cerevisiae), which is grown on molasses.

It comes in yellow flakes and tastes a little like Parmesan cheese. A daily dose of 1–2 tablespoons will meet your kids’ needs.

Kids need: between 1 mcg and 2.4 mcg.

Find it: 1 egg (.6 mcg), 2 tablespoons nutritional yeast (1.8 mcg).

Vitamin D. It’s difficult to get from dietary sources. Vegan and vegetarian kids should spend at least 20 minutes a day outside without sunscreen, and in winter, supplement with 400 IUs a day.

Kids need: 600 IUs per day.

Find it: 1 cup shiitake mushrooms (41 IUs), 1 boiled egg (40 IUs), fortified almond milk (115 IUs).

Omega-3 fats. If your kids eat fish, the best sources are wild Alaskan salmon, sardines, and mackerel. Otherwise, it’s trickier to find in a vegetarian diet. While some plant foods contain omega-3s, they’re in the form of ALA versus EPA and DHA, the forms found in fish. The body converts ALA to EPA and DHA before using it, and only 8–20 percent is converted. Because it’s so critical, consider a supplement—you can find algae-based sources of omega-3s.

Kids need: 250–1,000 mg per day.

Find it: 1 ounce flax seeds (6300 mg), 1 ounce chia seeds (4900 mg).

Vitamin B 12 . Because it occurs only in animal products, vitamin B 12 is hard to get on a vegan diet that excludes dairy and eggs. The most reliable plant source is nutritional yeast

The Healthy Edge

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natural gourmet

detoxstyle diet Clean out, rev up, and feel great with these simple eating tips

D

did you know?

etox and cleanse diets are all the rage these Strawberries are a days, with every source of ellagic acid, celebrity and her sister which has been shown espousing their favorite to neutralize toxins from regimen and practitioner. cigarette smoke and With names like “Master” and polluted air.

“Supercharged” and “Clean,” they evoke the heights of wellness, and choosing among them can be confusing.

But what if you’re not quite ready for a lengthy fast and a seriously regimented diet? What if you’re just looking to bolster and improve your body’s functions, and you’d like to employ Red Fruit Salad serves 4 a few of the basic concepts of these popular programs to enhance your This versatile salad can be used as the base of well-being? Then try these helpful everything from a light lunch to a refreshing suggestions: smoothie.

Liquids Many of the detox and cleanse diets involve liquids, either exclusively or in combination. The most important?

Water, plain and simple. Drink it all day long, and lots of it. It will help your body’s natural detoxification systems—liver, kidneys, and skin—to function more efficiently and carry out their cleansing tasks. And you can enjoy it in the form of herbal teas, which are recommended in several cleansing diets, and get the benefits of the herbs as well as the water.

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1 ½ cups organic strawberries, halved 1 ½ cups watermelon, cut into one-inch chunks 2 Tbs. cherry balsamic vinegar 2 Tbs. organic extra-virgin olive oil 1 Tbs. Meyer lemon juice 1 Tbs. shredded fresh mint leaves Grind of fresh black pepper 1. Combine all ingredients in glass bowl, and gently toss to combine. Refrigerate for at least one hour.

+ recipe tips k Serve over mesclun

greens for a refreshing lunch. k Purée 1 cup fruit salad

with ½ cup non-fat plain Greek yogurt and 1 Tbs. local honey for a revivifying smoothie. k Coarsely chop ½ cup

fruit salad and add ½ tsp. minced fresh jalapeño. Serve as a relish for grilled fish or chicken.

PER SERVING: 105 cal; 1g pro; 7g total fat (1g sat fat); 11g carb; 0mg chol; 5mg sod; 2g fiber; 9g sugars

August 2015

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6/26/15 3:31 PM

By Neil Zevnik

Fiber Most of the diets involve some sort of fiber, which is nature’s own scouring pad. Be sure to include whole grains, especially high-protein sources such as lentils and quinoa. Healthy carbs such as these are especially necessary for maintaining your body’s store of energy.

Fruits and Vegetables In terms of cleansing, fruits and veggies are particularly effective when consumed raw to retain all their natural fiber (yes, more fiber) and nutrients. The vitamins, minerals, and antioxidants can only do you good, and the natural sugars in the fruit will help reduce cravings for things you shouldn’t have. Salads Research shows and smoothies are an that cooking may destroy especially enjoyable way the carotenoids and to get your daily doses. vitamin C in spinach—

PHOTOS: PORNCHAI MITTONGTARE

did you know?

Healthy Oils

try eating it raw or lightly cooked.

Enjoy not only the “good” oils (such as olive oil), but also the foods that contain them, such as avocados, nuts, and wild-caught salmon. You’ll derive all sorts of benefits from the oils as well as from the protein and nutrients found in these foods.

Things To Avoid Processed and packaged foods are out, of course—organic, fresh foods are optimal. No red meat, please; get your proteins from sustainable fi sh, pastured white-meat chicken, beans and lentils, and organic tofu. And keep the sugar to a bare minimum; for sweetening, use local honey—or better yet, eat a helping of naturally sweet fresh fruit.

Instead of plunging into a short-term and intense detox regimen, why not incorporate these related ideas into your daily diet for a long-term feeling of well-being and a healthy glow.

Shredded Greens Salad

Serves 4 as a side dish

+ recipe tips

A bevy of naturally detoxifying greens forms the basis of this simple-yet-nutritious salad.

k Add orange segments

and chopped walnuts for a satisfying vegan lunch.

1 cup shredded black Tuscan kale 1 cup shredded baby spinach leaves ⅓ cup shredded Brussels sprouts ⅔ cup shredded baby bok choi leaves 1 green onion, thinly sliced 2 Tbs. Meyer lemon juice 2 Tbs. fresh-squeezed orange juice 2 Tbs. avocado oil 1 tsp. microplaned orange zest 1 tsp. green peppercorn mustard

k Purée 1 cup salad with

¼ cup cooked edamame, a couple of apple slices, and 1 cup kombucha tea for a cleansing smoothie. k Combine 1 cup salad

1. Combine all shredded greens in large bowl. Whisk together remaining ingredients and drizzle over greens. Toss to moisten, and serve immediately.

PER SERVING: 87 cal; 1g pro; 7g total fat (1g sat fat); 5g carb; 0mg chol; 59mg sod; 1g fiber; 1g sugars

with ½ cup cooked green lentils and serve with grilled turkey sausages for a hearty dinner.

The Healthy Edge

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favorite things

By Nicole Brechka

chia A tiny seed with big health benefits

W

hat is it? Chia is a tiny seed from the Salvia hispanica L. plant, which is related to the mint family. According to some evidence, Aztecs consumed the seeds as early as 3,500 B.C. What they lack in size, they make up for in nutritional content: healthy, plant-based omega-3 fatty acids, vitamins, minerals, amino acids, and fiber.

Chia and Weight Loss: “Chia is an easy-to-take product that encourages you to eat less,” says Wayne Coates, PhD, author of CHIA: The Complete Guide to the Ultimate Superfood (Sterling, 2012). As Coates explains, chia expands to 12 times its original size in the stomach, thereby helping you feel full. Some research has shown that chia also helps reduce blood sugar levels, which can tame food cravings. Start with ½ Tbs. with meals and slowly build up to 1 Tbs. with meals (and if needed, ½ Tbs. with snacks).

Health Benefits: Chia has been promoted for numerous uses, many of which are associated with the seeds’ high omega-3 content. Here are some of the top reasons to start getting a daily dose of chia: Better mood, memory, and brain function Enhanced athletic performance Joint health (works by lubricating joints) Disease prevention, including cancer, heart disease, and diabetes Colon and digestive health (great for promoting regularity) Boosted energy Reduced Inflammation Balanced immune system function Healthier hair, skin, and nails 32

In Small Packages

Chia seeds have been called the world’s healthiest whole food for good reason. “Chia contains the highest amount of omega-3 fatty acids of any plant known, and also contains significant protein, fiber, and antioxidants,” says Wayne Coates, PhD.

Digestive danger? If you have diverticulitis and were told to avoid seeds of all kinds, grinding chia seeds (for instance, in a coffee grinder) is a good option. Characterized by small, inflamed pouches within the lining of the intestines, diverticulitis is a common condition that may be helped by chia. “In general, the fiber in chia protects the intestinal wall and improves the process of digestion,” says Coats. Grinding the seeds is key for anyone with diverticulitis. Also, check with your doctor before using chia if you have any specific digestive issues.

Tidbit: Chia seeds come in two colors—black and white. What’s the difference? “Color,” says Coats. “They taste the same, behave the same, and are equally nutritious.”

Cooking with Chia: These non-GMO and essentially non-allergenic seeds are a cook’s dream. “Chia is versatile: it can be used at any temperature; it has a neutral taste; and the seeds possess a pleasant, almost nutty texture,” says Coats, who showcases chia’s adaptability with recipes such as Chia Ice Pops and Chia Meatloaf.

3 WAYS TO ENJOY CHIA 1. THE CHIA CO. Chia Shots 2. XIOMEGA Chia Water 3. HEALTH WARRIOR Coconut Chia Bar

August 2015

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6/26/15 3:33 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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6/25/15 1:44 PM