Chamberlin's Healthy Edge April 2018

$3 free

APRIL 2018

DYNAMIC DUO

TURN BACK THE CLOCK WITH

COLLAGEN P. 22

The Antioxidant Power of CHOCOLATE

& ORANGE

plus

SWEET STUFF

9 potent foods for blood-sugar control

Spring Allergy Guide

7 super supplements to stop the sneezing

DRINK UP!

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2/21/18 10:16 AM

Inner-Eco

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Paragon PlusTM

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2/21/18 10:21 AM

Salmon with Red Wine & Tarragon Sauce

p. 31 April 2018

features 18 Allergy Survival Guide When the weather turns warm and the flowers start to bloom, seasonal allergies are at their worst. This year, stop the sneezing with these seven natural supplements that can help you breathe easy.

22 Crazy About Collagen The search for the Fountain of Youth may have led Ponce de León all over the New World, but as it turns out, he was carrying the answer with him the whole time. Here’s everything you need to know about collagen, a key weapon in any antiaging arsenal.

departments NEWS FLASH

6

SUPPLEMENT ADVISOR

HERBAL ADVISOR

THE POWER OF RED

WOMEN’S HEALTH

EXPERT’S CORNER

14

Making Sense of Food Allergies. How to resolve issues by recognizing the symptoms and getting the right tests.

SLEEP SOLUTIONS

16

Four simple steps to help reduce the effects of stress and get a good night’s rest.

27

A firm foundation for optimal wellness includes the right diet, exercise, and supplement choices.

12

How Sweet it Is. Nine superstar foods for healthy blood-sugar control.

26

These crimson-hued vegetables pack a considerable health punch.

10

Boswellia Basics. For easing pain, reducing inflammation, and more, nothing beats this time-tested herb.

2

Boost your energy, immunity, and more with these potent fungi.

8

Calcium Myths and Facts. The plain truth about this essential mineral.

HEALING EDGE

17

MIGHTY MUSHROOMS

Hot Off the Press. The latest natural health news.

PURE BEAUTY

28

Stop Wrestling with Your Razor. A guy’s guide to shaving.

NATURAL GOURMET

30

A Toast to Organic Wines. What to look for when buying these increasingly popular beverages.

CLEAN EATING

32

Orange Crush. The antioxidant-packed combo of orange and chocolate has never tasted better.

April 2018

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2/21/18 10:22 AM

Pure Food Supplements from our certified organic farms to YOU. BIOAVAILABLE VITAMINS & MINERALS • NON-GMO • SUSTAINABLE NOW LE! AVAILAB 0 60 & 1s2 size

wholeearthsea.com

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editor’s letter Spring Sneezing When I was a kid, I suffered from horrible seasonal allergies. Spring and fall, it never failed. Sniffling, sneezing, itchy, watery eyes—the works. Once, after a particularly violent sneezing attack at school, I let go with some language that was ... inappropriate for a classroom setting. The teacher whipped around to stare at me, and luckily, one of my buddies helpfully interjected, “I think he said, ‘gol durn allergies.’” The teacher paused a moment, then gave me a little nod and went back to the chalkboard. She kept an extra box of Kleenex in her desk during allergy season, too. While I still get the occasional bout of seasonal sniffles, I no longer go through weeks of misery when the weather changes. Whether it’s because I’ve moved to a drier climate, or my body has simply changed over time, I can’t say. But regardless of the reason, it’s a simple joy to make it through the spring without being hampered by allergy symptoms—or slogging through the haze of antihistamines. If you dread the coming of spring as much as I used to, be assured that there are natural remedies that can help— without the brain fog associated with conventional “medicines.” Check out our “Allergy Survival Guide” (p. 18) for seven superstar supplements that can stifle the sneezing, boost your immunity, and help you breathe easier. 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 Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designer Mark Stokes Cover Design Rachel Joyosa Production Manager Mark Stokes

Business & Editorial Offices 512 Main Street, Suite El Segundo, CA 90245 310.873.6952 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 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III THE HEALTHY EDGE. Vol. 8, No. 3 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.

April 2018

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2/22/18 10:15 AM

Breathe Again

SEASONAL SUPPORT

WITHOUT CAUSING DROWSINESS

Allurtica is a targeted blend of flavonoids, antioxidants, amino acids and botanicals designed to provide comprehensive support for seasonal challenges. Now found in Health Food Stores across the United States. If you don’t see us, ask your favorite store to stock Utzy!

UTZY.COM (877) 307-6142 These statements have not been evaluatedby the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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1/17/18 9:02 AM

newsflash

3

Surprising Uses for BAKING SODA

You may know that baking soda can freshen your breath, act as a natural deodorant, and relieve heartburn, but it can do a lot more, according to Britt Brandon, author of Baking Soda for Health: 100 Amazing and Unexpected Uses for Sodium Bicarbonate. Here are three uses that surprised us:

* Remove a splinter: Soak in a solution of ¼ cup * *

baking soda and 1 cup water to help your body naturally eject the splinter. Relieve migraines: Drink 1 tsp. baking soda dissolved in 8 oz. of water, or add baking soda to a bath and have a relaxing soak. Tenderize tough meat: Soak meat for 15–20 minutes in a 4:1 ratio of water to baking soda, such as 1 cup water with ¼ cup baking soda. Make enough solution to cover meat, and add a marinade if desired. After soaking, don’t rinse meat before cooking.

plogging: SWEDISH FITNESS CRAZE A combination of “plucking,” and “jogging,” plogging is going for a run while picking up litter along the way. It’s a Swedish fitness craze that’s growing in popularity around the world. In addition to cleaning up the environment, plogging follows the principle of intermittent training: spurts of higher-intensity exercise interspersed with slower movement. And eliminating litter may be motivation to get going. To start, just take a trash bag with you on your run—and wear gloves when picking up trash.

+

101,000 times Your heart beats 101,000 times a day, which adds up to about 3 billion beats in a lifetime. So, perhaps it isn’t surprising that it needs some support to stay in shape. Experts recommend spending 150 minutes per week doing some type of moderate activity such as brisk walking, or about 75 minutes per week doing more vigorous exercise. Two weekly strength training sessions are also recommended.

best MOOD FOODS at different life stages Meat, be it red or white, is the best food to boost mood among adults under age 30, according to a study of more than 500 people at Binghamton University, State University of New York. But after age 30, fruit ranks higher, along with eating breakfast, skipping coffee, and avoiding sugary and starchy foods. “With aging, there is an increase in free radical formation (oxidants), so our need for antioxidants increases,” said lead researcher Lina Begdache, PhD. “Also, our ability to regulate stress decreases, so if we consume food that activates the stress response, such as coffee and too many carbohydrates, we are more likely to experience mental distress.”

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April 2018

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2/22/18 10:15 AM

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1/26/18 3:44 PM

supplement advisor

By Vera Tweed

calcium myths and facts We tend to think of calcium as a crucial nutrient for bone health, but that’s just the tip of the iceberg for this essential mineral

A

s you probably know, calcium is an important nutrient for bone health, but it’s also essential for the heart, nerves, hormones, arteries, and even muscles to work properly. Unfortunately, it’s estimated that only three in every 10 Americans consume the recommended 1,000–1,300 mg of calcium daily, and myths and confusion about this key mineral persist.

Myth #1: Taking extra calcium will ensure strong bones Calcium is certainly essential for bone health, but by itself, it doesn’t guarantee that bones will stay strong throughout life. A British Medical Journal analysis of 59 studies that followed more than 13,000 people over age 50 found that adequate calcium, from either food or supplements, increased bone mineral density by up to 1.8 percent in a year; however, that wasn’t enough to prevent fractures. Strong bones also require a

whole-foods diet, regular exercise, and supporting nutrients. When elderly people are deficient in calcium and vitamin D, taking both supplements can significantly improve the condition of their bones. A study that followed 3,800 women with an average age of 84 found that daily supplements providing 1,200 mg of calcium and 800 IU of vitamin D reduced the risk of hip fractures by 23 percent. These are key nutrients that enable calcium to fully do its job:

* Vitamin D is required to enable proper * * *

calcium absorption. Magnesium helps prevent bones from becoming brittle and fragile. Vitamin K2 helps ensure that calcium is utilized in bones rather than deposited in arteries or kidneys. Potassium from fruits and vegetables— at least as much as the daily sodium intake—prevents excess sodium buildup, which leads to calcium excretion.

COMMON CALCIUM QUESTIONS Is calcium best absorbed when taken with other minerals? The answer isn’t clear. Although one study of postmenopausal women found that trace minerals (5 mg copper, 2.5 mg manganese, and 15 mg zinc) with calcium citrate malate improved bone density more than the calcium alone, it’s also known that large amounts of calcium or magnesium compete for absorption with each other and with other minerals. Smaller amounts of minerals, such as those found in multivitamins, aren’t problematic. How should calcium be taken? For best absorption, and to prevent calcification of your arteries, take no more than 500 mg of calcium at one time from food and supplements combined. Calcium citrate can be taken with or without food, but other forms should be taken with a meal, as they need stomach acid to be broken down. Which form is best? Calcium citrate and calcium citrate malate are regarded as the most absorbable. Calcium carbonate, the least expensive form, is also the least absorbable, and the most likely to cause gas, bloating, and constipation in high doses. Other forms vary in absorption, and may be bulkier, requiring more pills for a higher dose.

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Myth #2: All adults should take 1,000–1,200 mg of daily calcium supplements These amounts are recommended daily calcium totals from both food and supplements: 1,000 up to age 50 and 1,200 mg after that. Supplements should be used to make up shortfalls from your diet. Calcium is listed on food labels as a percent of daily value (%DV), meaning a percent of 1,000 mg. Add up the calcium in your staples and, depending on your age, subtract from 1,000 or 1,200 to determine a general supplement dose, also factoring in any calcium-rich whole foods, such as broccoli, that you eat. Some studies have found that excess calcium from supplements may be bad for the heart or contribute to kidney stones, so more isn’t always better.

Myth #3: Calcium must be taken at the same time as vitamin D Although vitamin D is essential for calcium to be used effectively, it doesn’t matter whether it’s taken at the same or another time of day. Your body will release an active form of vitamin D when needed, as long as you have adequate stores of the vitamin.

Nature’s Answer Plant Based Cal-Mag

Bluebonnet Liquid Calcium Magnesium Citrate Raspberry Flavor

Natural Vitality Calm Plus Calcium

April 2018

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2/21/18 10:27 AM

Now, Solgar unlocks the power of curcumin like never before.

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©2018 Solgar, Inc.

More active. 185 times better bioavailability. Faster absorbed.

*

That’s the difference with Solgar ® Full Spectrum Curcumin. For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. 9 Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours. 9 Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. 9*

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 9

Compared to native curcumin extract.

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11/16/17 1:13 PM

herbal advisor

By Lisa Turner

boswellia basics For easing pain, reducing inflammation, protecting against cancer, and more, nothing beats this time-tested herb

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oswellia, also known as Indian frankincense, comes from the Boswellia serrata tree native to India. It has been used for thousands of years in Ayurveda to treat conditions including arthritis, pain, fever, and heart disease. Other types of boswellia, such as Boswellia sacra and Boswellia carteri , have similar effects. It’s similar to turmeric in mechanisms of action and conditions treated, and together, curcumin and boswellia may have synergistic effects that make them more powerful than using each alone. In one study, a combination of boswellia and turmeric was more effective in reducing pain than prescription celecoxib. Boswellia’s anti-inflammatory benefits come mainly from boswellic acids and terpenes, antioxidant compounds that are also found in citrus fruits, eucalyptus, and other plants. Studies suggest that boswellic acids work by inhibiting the synthesis of a specific proinflammatory enzyme, 5-lipoxygenase (5-LO). Boswellia has numerous reported benefits. Some of the main applications:

Arthritis The anti-inflammatory actions of boswellia have been shown in several studies to ease pain, reduce swelling, and improve mobility in patients with rheumatoid arthritis or osteoarthritis. Research shows a profound effect, including a reduction in symptoms by 45–67 percent, which is comparable to prescription medications, and a 35 percent reduction in inflammation. It appears to be especially helpful in osteoarthritis of the knee, and several studies have found reductions in knee pain, knee jerking, swelling, and pain while walking in test subjects who took boswellia. Unlike some herbs, which may 10

take weeks to be effective, boswellia works quickly—in one study, boswellia extract reduced pain and improved knee-joint functions within seven days.

induce apoptosis (cell death) of cancer cells. Other boswellia compounds, called triterpenoids, have demonstrated antitumor properties. A number of cell culture studies show boswellia can:

Inflammatory Bowel Disease Because of its anti-inflammatory action, boswellia may be effective in treating inflammatory bowel diseases, including Crohn’s disease and ulcerative colitis. Studies also suggest that boswellia can improve gastrointestinal health by maintaining immune activity in the lining of the digestive tract and offering antioxidant protection. In a study that compared boswellia with an anti-inflammatory prescription drug, the herb performed as well as the drug in managing Crohn’s disease. In other studies, up to 82 percent of ulcerative colitis patients who took boswellia went into remission.

Asthma Frankincense, derived from boswellia, has traditionally been used to treat respiratory system ailments. And modern studies show that the boswellic acids in frankincense can modulate the inflammatory process that drives asthma, dramatically improving symptoms. In one study of patients with asthma, 70 percent of those who took 300 mg of boswellia three times daily showed significant improvements in breathing and number of attacks. In another study, asthma patients who took a combination of boswellia, curcumin, and licorice root showed a significant decline in levels of inflammatory compounds and markers of oxidative stress.

Cancer Boswellic acids appear to act in several ways that can inhibit cancer growth. They may prevent changes to DNA and

* Slow aggressive tumor growth * * *

in breast cancer cells Suppress pancreatic cancer progression and metastasis Inhibit prostate tumor growth Stop cancer cell viability and induce bladder cancer cell death

You can find boswellia extract as a single supplement in capsules, powders, and tinctures. It may also be included in formulas with turmeric (and/or curcumin) and other anti-inflammatory herbs. Though recommendations vary, a typical dose is 300 mg, three times per day, or follow the directions on the package. Check with your doctor before giving boswellia to children, or if you’re pregnant or taking other medications. Side effects noted in clinical trials did not occur more commonly than placebo, but did include diarrhea, nausea, abdominal pain, and heartburn.

Solgar No. 7

Terry Naturally BosMed+

Solaray Boswellia Extract

April 2018

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2/21/18 8:44 AM

RESULTS HAPPEN

When You Take the Most Advanced Boswellia on the Market Today! BosMed 500 Extra Strength: ®

· Features clinically studied, uniquely standardized boswellia · Up to 10 times more AKBA than unstandardized boswellia · Safe and effective · Overall cellular protection from oxidative stress* The AKBA in BosMed 500 supports pathways in the body that even other strong botanicals can’t match. This clinically studied extract has the power you need to take control of your health.

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healing edge

By Lisa Turner

how sweet it is Feast on these nine foods for healthy blood sugar control

H

igh blood sugar and insulin resistance have been linked with inflammation, heart disease, kidney disease, and diabetes. Protect yourself with these nine blood-sugarbalancing foods:

➊ Cinnamon contains compounds that reduce blood sugar and improve insulin sensitivity, and cinnamon may also lower cholesterol and triglyceride levels—risk factors in diabetes. Don’t overdo it: Studies have found results with only ¼–½ teaspoon per day, and cinnamon contains coumarin, which may cause problems at higher doses. Try this: Stir cinnamon and currants into your morning oatmeal, or toss steamed sweet potatoes with cinnamon, nutmeg, cloves, and coconut oil.

➋ Vinegar contains acetic acid, which improves insulin sensitivity and can lower blood sugar by as much as 20 percent when consumed before or with meals containing carbs. Try this: Simmer balsamic vinegar until reduced to a thick, syrupy glaze, and drizzle on strawberries; combine apple cider vinegar with honey, lemon juice, and cayenne pepper for a breakfast tonic; whisk together red wine vinegar, shallots, mustard, thyme, and olive oil for an easy vinaigrette.

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protect against diabetes. Broccoli sprouts can also help lower LDL cholesterol, triglyceride levels, and inflammation in people with diabetes. Try this: Combine broccoli sprouts, grated carrot, and thinly sliced red onion in a pita; toss broccoli sprouts with shredded spinach, grated beets, and avocado, and drizzle with olive oil and vinegar; add broccoli sprout powder to pasta sauce.

➍ Flax and chia are high in insoluble fibers that control the rate at which sugar is released into the bloodstream, and eating ground flax can decrease blood sugar levels by as much as 20 percent. Flax must be ground to be fully digested, but chia seeds don’t need to be ground. Try this: Combine chia seeds, coconut milk, and raspberries, and let stand till thick for a creamy pudding; toss cooked broccoli florets with lightly ground flax, chopped pecans, and olive oil.

➎ Pistachios, improve glycemic control and reduce insulin levels, and may also lower blood pressure, inflammation, and heart disease risk in people with diabetes. Try this: Toss toasted pistachios with blackberries, mangos, and arugula for a fresh and fruity salad, or add pistachios and minced bell peppers to cooked quinoa.

➌ Broccoli

❻ Kale, spinach,

sprouts are high in a compound called sulforaphane that can improve insulin resistance and

chard, and other leafy greens are high in antioxidants and magnesium, and eating one and a half extra

servings a day can reduce the risk of diabetes by as much as 14 percent. Try this: Sauté chard and spinach with garlic and olive oil, then purée with coconut milk for a creamy soup; finely chop kale, olives, and tomatoes, and use as an omelet filling.

➐ Garlic and onions contain sulfur compounds that lower blood sugar and reduce the risk of diabetes. Garlic can also lower blood pressure, LDL cholesterol, and triglycerides in people with diabetes. Try this: Mash minced garlic, minced parsley, and coarse salt into a paste, and use it as a condiment for bread or vegetables.

➑ Lentils are loaded with fiber and protein, which digest slowly and help balance blood sugar, and frequent consumption of lentils protects against diabetes. Try this: Cook red lentils and onions in coconut milk and red curry paste, then stir in frozen peas; toss chickpeas, shredded spinach, cherry tomatoes, Kalamata olives, and feta cheese with olive oil.

❾ Red grapes contain resveratrol, quercetin, and other compounds that reduce blood sugar, and consumption of red grapes is linked with a reduced risk of diabetes. Try this: Roast grapes with rosemary sprigs and serve on goat cheese crostini; combine chopped red grapes with minced green jalapeños, minced red peppers, minced onions, and lime juice for a simple, zesty salsa.

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expert’s corner

making sense of food allergies Resolve food allergy issues by recognizing symptoms and getting the right tests

Q:

I can tell that some foods make me feel bad, but I can’t tell if this is an “allergy.” —Suzie P., Fort Collins, Colo. Can I never eat these foods again?

Strictly speaking, the term “allergy” is used medically to indicate a serious (lifethreatening) anaphylactic response that is triggered in some people by foods such as strawberries, peanuts, shellfi sh, or dairy products. The vast majority of cases where food irritates a person’s gut, skin, or mood in a non-life-threatening way are known as “sensitivities.” These adverse responses to food can be very unpleasant, causing symptoms such as extreme bloating, major stool changes, and dramatic and sudden mood changes. The protein in wheat (gliadin) is the best-known common food with psychotropic potential that can cause some people to feel deeply depressed— even suicidal. This kind of extreme sensitivity to gliadin tends to run in families, but it can come on later in life, around age 50.

A:

How to Start an Elimination Diet Food sensitivities can be notoriously difficult to pinpoint. Blood tests can be helpful, but an elimination diet is ultimately the best method of diagnosis. Simply stop eating any suspect foods for at least two weeks (six weeks is optimal), then reintroduce them to your diet, one at a time, in three-day increments while paying careful attention to any symptoms you experience. Let’s break this down a bit more. The “big 4” of food irritants remain wheat, dairy, corn, and soy. Products made from these troublesome foods are ubiquitous in the standard American diet, and mass-produced, which generally means poor quality. Additionally, all non-organic 14

wheat, corn, and soy in the U.S. are genetically modified. Begin your elimination diet by completely avoiding wheat, corn, soy, and dairy for about three weeks. If you feel better, you may be onto something. When you’re ready to figure out which of the big 4 is causing your symptoms, introduce one of these foods back into your diet up to three times daily for three days in a row, while continuing to avoid the others. If you don’t experience any adverse effects, you can keep that food in your diet, in moderation. If, on the other hand, reintroducing the food immediately makes you feel wretched, that’s a problem, and you should assiduously avoid it for 6–12 months. If you only start to feel yucky or weirdly sad, or get a pimple after your fourth or fifth dose of the problem food, then you need to avoid it for a “clean-out” period of 3–6 months, after which you will likely be able to enjoy it twice a week with impunity. After you’ve determined whether the first of the big 4 causes you problems, simply repeat the process with the remaining three. And if you want to expand this concept a bit, you can do the same exercise with the “big 9,” which includes the four common food irritants above, plus caffeine, peanuts, tomatoes, shellfi sh, and eggs. I recommend working with an ND or a prodid you gressively trained know... nutritionist for help Dairy, along with with this somewhat wheat, corn, and soy, is considered one of the complex project. I’ve “big 4” food irritants. been impressed by the training received by

Certified Nutritional Therapy Practitioners. They receive comprehensive, innovative training that equips them to make sensible nutritional recommendations for balancing the body and promoting optimal wellness. For more information, go to nutritionaltherapy.com.

The Two Best Blood Tests If micromanaging your food sounds too difficult for now, I understand. It’s nearly a full-time job. The nextbest bet is a blood test that assesses whether

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By Emily A. Kane, ND, Lac

or not you’re having an immune response (producing antibodies) to certain foods. Ideally, when you eat, your digestive system handles the whole process: saliva digests starch, teeth grind up chunks into soup, stomach acid breaks down protein into amino acids, bile emulsifies fat. Nutrients are then absorbed into the bloodstream through microvilli in the small intestine, while waste gets shunted to the colon for compaction and elimination. The immune system shouldn’t get involved in the process. When it does, it can cause untold—and completely avoidable—misery. US BioTek of Seattle (usbiotek.com) offers a relatively inexpensive fingerprick test that can help diagnose the problem. For about $140, you can test 96 common foods and get quantified information about how much these foods irritate your immune system on a scale of zero to six. This information isn’t perfect, because the immune response is quite dynamic. But it can be a good start for determining which foods could be the problem. When I see more than 20 or so foods with a high (4–6) response on this test, I know the patient has a “leaky gut,” and lots of undigested food proteins are getting into the bloodstream. The first order of business in these cases is to “heal and seal” the gut with demulcents such as aloe juice taken before meals, as well as gut-repairing agents such as the supplement L-glutamine. The US BioTek method looks for antibodies in the class IgG and IgA, but the immune system has many other ways to respond to an irritant besides IgG and IgA (antibodies secreted from B cells). If your food sensitivity causes an IgG or IgA reaction, this will be picked up by a test looking for those reactions. However, your immune system could also respond by producing, for example, extra

histamine, leukotrienes, or interferon. A newer test, called MRT for mediator response test, measures a variety of ways in which foods could be irritating your immune system. It’s a bit more expensive at $295, but tests for 205 foods and provides a comprehensive, personalized program for organizing menus to avoid problematic foods. I have enjoyed the extra information available with MRT testing for a few years now and recommend it to patients who are having difficulty with the elimination protocol on their own.

How NAET Can Help So, what can you do other than avoid foods that cause discomfort or even illness? Especially if they are foods you love and just can’t live without? Desensitization can sometimes help. There are various methods of desensitization (sort of like homeopathic vaccination), but most involve exposure to a tiny amount of the offending food substance and “hardening” your immune system so that it is less reactive. One such method is called “NAET,” which stands for Nambudripad Allergy Elimination Technique. NAET is a natural, noninvasive treatment used to identify and eliminate food and environmental allergies. It involves a combination of kinesiology (muscle testing), acupressure,

In addition to the “big 4” food irritants, tomatoes, caffeine, shellfish, peanuts, and eggs are problematic for many people. and nutritional management. Dr. Nambudripad is an East Indian physician who developed this experimental method. While the practice hasn’t been substantiated by research, anecdotal evidence suggests that it can be effective. Visit naet.com to learn more. I also find the Blood Type approach to designing your optimal diet a very good starting point. For basic and likely helpful information for getting started, visit ER4YT.com.

did you know... 25–40 percent of people who have a peanut allergy are also allergic to tree nuts.

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Stress & Sleep Solutions BY MARY ANN O’DELL, MS, RDN STRESS AFFECTS US ALL . . . EVERY DAY! And the stress of the day can carry over into the night, also affecting our sleep. Natural remedies and lifestyle changes can help. Here are four steps to help you reduce the effects of stress: Breathe. No matter where you are or what time of day, take a short break and take some deep breaths. This simple act can truly make a difference in an otherwise stressful day.

during the day, or place a few drops on your pillow before bed to help create a calming, soothing environment. Get Some Sleep. Rest is critical for recuperation between busy days. If you have trouble sleeping, make sure your sleeping area is dark and cool. Try a natural sleep aid with gentle, effective herbal ingredients such as hops and passionflower. These herbs nourish the nerves while helping to calm and quiet the mind and body. Magnesium oil applied topically can also help calm and soothe muscles for a good night’s rest.

Nourish your Nerves. During stressful situations, the body depletes itself of several important nutrients, including B vitamins and vitamin C. Maintain the health and functioning of your nerves by taking daily B complex and vitamin C supplements. Create a Calm Environment. Whether it’s your office, study, or bedroom, aromatherapy can help create an environment of peace and calm. Oils of lavender, chamomile, patchouli, and ylangylang help promote peace and relaxation. Utilize in a diffuser

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Mighty Medicinal Mushrooms BY MARY ANN O’DELL, MS, RDN MUSHROOMS HAVE BEEN A STAPLE IN THE CULINARY WORLD FOR CENTURIES, but now they’re taking a bigger role in the world of medicine. Most mushrooms have documented therapeutic benefits in the body, primarily related to the immune system. They are rich in beta glucans that have the ability to enhance natural killer (NK) cell activity. NK cells are part of the immune system that provide deep immune health and may have an anticancer benefit. In addition to their immune benefits, mushrooms provide a host of nutrients, including protein, vitamin C, B vitamins, calcium, fiber, and more. Here are just a few of the many medicinal mushrooms and their benefits. Cordyceps is the world’s most researched mushroom for increasing stamina and endurance. It is classified as an adaptogen, which is a substance that normalizes the stress response in the body. Reishi promotes respiratory health, with research showing it has anti-inflammatory activity that may play a beneficial role in allergies and bronchitis. Shiitake is actually a popular anti-cancer medicine in Japan, containing a polysaccharide called lentinan that has anti-tumor properties. Ongoing research has shown anti-viral properties in shiitake, as well as benefits for allergies and arthritis.

Q&A Q: A:

Can you tell me more about the spice turmeric?

Turmeric is a spice from the ginger family. Most people know it as the main ingredient of curry powder, used to flavor traditional Indian dishes. Curcumin, which is responsible for the spice’s yellow color, is the active compound in turmeric that has become the object of herbal research because of its potent antioxidant and antiinflammatory activity. Supplemental turmeric is most often taken for the pain and inflammation associated with arthritis, since it can effectively reduce the inflammatory COX-2 enzyme in the body.

Maitake is particularly rich in beta-D-glucan, also called D-fraction, which has antiviral, antimicrobial, and immune stimulating activity. Research also suggests maitake plays a role in healthy blood sugar control and insulin function.

This anti-inflammatory action extends to the liver, where research shows that curcumin may delay liver damage that can eventually cause cirrhosis. It does this by reducing the inflammation that causes liver damage.

Lion’s Mane is being studied for its brain-nourishing and protective effects. Two groups of nerve growth factors (NGFs), compounds that stimulate regeneration of neurons, have been discovered in this mushroom.

Research has also shown that curcumin may help slow the progression of Alzheimer’s by reducing the buildup of amyloid plaques in the brain that is a hallmark of the disease.

Turkey Tail has been shown in research to improve immune reactions in breast cancer patients, suggesting that it may be an effective adjunct to conventional chemotherapy and radiation therapy.

Add to that its antioxidant protection benefits, and this is one powerful spice!

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The Healthy Edge

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allergy

SURVIVAL ➐ GUIDE natural supplements to let you breathe easier BY LISA TURNER

A

h, the sunny days, chirping birds, blooming flowers, and budding trees of spring: it’s magical to many of us. But for the 26 million Americans who suffer from seasonal allergies, the stirrings of spring and summer signal weeks of sneezing, wheezing, itchy eyes, and runny nose. You could stay inside and just skip the whole thing. But if you’re susceptible to airborne allergies, indoor irritants such as pet dander, mold, dust mites, and even cleaning products can also trigger some nasty symptoms. What happens when you're exposed to pollen, grass, or other seasonal allergens? The bronchial and nasal passageways in the body are lined with mucous membranes that are rich in mast cells, a type of immune cell that contains histamine, a chemical responsible for most allergy symptoms. Mast cells are lined with receptors, and if a receptor encounters an airborne allergen, such as pollen, it alerts the mast cell to release histamine, which causes a chain reaction of events designed to expel the foreign invader from the body, including sneezing, coughing, runny nose, and watery eyes. All in all, it’s pretty miserable. But if you suffer from seasonal allergies, you don’t have to sit out spring. Many herbs, vitamins, and other natural substances have been shown to reduce or even eliminate allergy symptoms. Arm yourself with these seven supplements, and start taking them before allergy season begins. You may even be able to stop and smell the roses.

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The Healthy Edge

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THE TOP 7 SUPPLEMENTS FOR SEASONAL ALLERGIES

➊

Astragalus is known as an adaptogen—an herb that protects the body from physical and emotional stress. It's traditionally used in Chinese medicine to treat allergies by supporting the immune system. In one study, an astragalus supplement significantly decreased the intensity of allergy symptoms, especially in weed pollen allergy. Other studies found that astragalus appears to work by modulating the immune response to allergens, and by reducing airway inflammation. Product

pick: The Healthy Edge Astragalus

➋

Butterbur has been used traditionally to treat migraines, general pain, cough, colds, and fever. It’s also very effective in treating allergies. In one study, butterbur was just as effective as an over-the-counter antihistamine for reducing allergy symptoms. Butterbur is especially helpful in improving airflow through the nose by inhibiting the activity of leukotriene, which causes constriction of the airways. Choose “PA-free” butterbur supplements. They’re free of compounds called pyrrolizidine alkaloids, which can damage the liver. Product pick: Solaray

Butterbur Extract

➌

Probiotics, also called beneficial bacteria, are a safe, effective way to ward off airborne allergies. They work by

fighting harmful pathogens in the gut and supporting the immune system. Studies show probiotics improve nasal symptoms and overall quality of life in people with allergies, and some research suggests that women should take probiotics during pregnancy and breastfeeding if the child is at high risk of developing allergies (based on hereditary factors). Product pick: Jarrow Formulas Jarro-Dophilus EPS

➍

Stinging nettle, especially its roots and leaves has been used for thousands of years to treat symptoms of allergies and various other ailments. Modern studies have found that extracts of stinging nettle can reduce sneezing, itching, and watery eyes in people with hay fever, and can be more effective than over-the-counter allergy medications. Nettles work in much the same way as over-the-counter antihistamines, by blocking the body’s natural ability to produce histamine. Product pick: Redd Remedies Adult Sinus Support

➎

Vitamin C is an immune-boosting antioxidant with antihistamine properties that can reduce the symptoms of seasonal allergies. In one study, children with increased vitamin C consumption had fewer symptoms of allergic rhinitis. Other studies have suggested that vitamin

C supplements actually work by blocking the body’s production of histamine, the compound that triggers allergic reactions. Product pick: American Health Ester-C with Bioflavonoids

➏

Quercetin is an antioxidant found in apples, tea, onions, red wine, and grapefruit that helps prevent mast cells from releasing histamines and reduces the body’s inflammatory response. In one study, people who took a combination supplement containing quercetin showed a 70 percent reduction in sneezing, stuffy nose, itchy eyes, and other allergy symptoms. Other studies have noted that quercetin has significant anti-inflammatory effects. Product pick: Paragon Plus Quercetin Aller-Plex

➐

Spirulina, a freshwater bluegreen alga, is well known for its immune-supportive actions, and recent studies show that it can be highly effective in lessening allergy symptoms. In one study of people with airborne allergies, spirulina significantly reduced runny nose, sneezing, nasal congestion, and itching. Additionally, spirulina seems to reduce levels of histamines and cytokines, small proteins involved in the immune response.

Product pick: Nutrex Hawaii Pure Hawaiian Spirulina Pacifica

EATING FOR ALLERGIES In the grips of hay fever and other airborne allergies? Changing your diet can help. Some tips: YOUR DAY WITH * START YOGURT. The probiotics in

yogurt can support your immune system to minimize allergic flare-ups; if you’re sensitive to dairy, try other fermented foods such as sauerkraut or tempeh. FEAST ON FISH. Salmon, sar-

* dines, herring, and mackerel are loaded with omega-3 fatty acids that reduce inflammation and support immunity. In one study, people with diets high in omega-3 fats had

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fewer symptoms of itching, sneezing, and runny nose. In another study, children who ate fish regularly had lower incidence of allergies by age four. And children born to mothers who took omega-3 supplements during pregnancy had fewer allergies in infancy. CLEAR OF TRIGGERS. * STEER Avoid any foods that you’re

sensitive to, to avoid taxing your immune system. Even if you don’t suffer from food

allergies, certain foods— including wheat, dairy, corn, soy, peanuts, tomatoes, shellfish, eggs, and caffeine— may trigger a reaction. EAT CURRY. It’s high in * turmeric, an antioxidant

that has measurable antiinflammatory actions. Add onions and ginger for their immune-enhancing effects. MAKE IT HOT. Chili peppers, * hot mustard and horserad-

ish help keep airways open

during hay fever season; they also thin mucous secretions to make breathing easier. DRINK GREEN TEA. Rich in the * antioxidant epigallocatechin

gallate (EGCG), green tea can help relieve allergy symptoms by reducing inflammation and blocking production of histamines and IgE, which are linked to allergy symptoms. Studies have also found that green tea can reduce mucus production, throat pain, noseblowing, and watery eyes.

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CRAZY

ABOUT COLLAGEN What you need to know about this key weapon in any antiaging arsenal BY JONNY BOWDEN, PHD, CNS

I

have a vested interest in the field of antiaging. For one thing, I do a lot of media, and, as everyone on earth knows, the media put an enormous value on youthful appearance, energy, and vigor. (Nobody really wants to take advice from someone who looks like they just want to take a nap.) But the truth is, I’ve been paying attention to the phenomenon we call “aging” for many years. When I became a nutritionist 26 years ago, I was particularly interested in food and supplements that would keep me feeling my best—and keep me looking as young as I was feeling. Which brings me to collagen supplements. Now let’s be clear. I do a lot of things to keep myself in shape and to keep my vitality high. I take close to 50 supplements a day—powders, liquids, and pills. I drink lots of water. I exercise at least, six days a week. I monitor my hormones. I eat a really good diet (at least most of the time). I go for relaxing walks in the hills where I live. I have nourishing friendships and a passionate relationship with my significant other. I love what I do. I am surrounded by animal companions. Plus, courtesy of Southern California, I’m exposed to a whole lot of greenery and sunshine. So it’s kind of impossible to say what precisely is responsible for the fact that practically no one believes me when I tell them I’m 70. And while I can’t say this with any scientific certainty, I strongly believe that the collagen supplements I’ve been taking for more than 13 years now deserve at least part of the credit for the way I look and feel. Collagen is the most abundant protein in the body, making up approximately 30 percent of our whole-body protein content. The word comes from the Greek word kolla, which means glue—and indeed, in a very real sense, collagen is the glue that holds us together—tendons, joints, bones, muscles, and especially skin are all dependent on collagen. Without collagen, you’d pretty much fall apart. Collagen is produced in the layer of the skin known as the dermis. Health writer Vera Tweed likens the dermis to a mattress and the outer skin layer—the epidermis—to bedsheets. “When collagen starts to break down,” she says, “we end up with an old, saggy ‘mattress’ that wrinkles the sheets.” There are actually more than 16 types of collagen, but three of them—type 1, type 2, and type 3— account for up to 90 percent of the collagen in the body. But they're concentrated in different places in the body. Types 1 and 3 are found in the skin, tendons, and bones. Type 2 is found mainly in cartilage, one reason it has come to be known as “good for the joints.” (More on that in a moment.)

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Collagen vs. Gelatin

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says Michael Murray, ND, “the bone becomes more brittle, and fracture risk increases dramatically.” An article in Men’s Journal profiled a new, high-tech way of monitoring your biological age, system by system (e.g., cardiovascular, neurological, pulmonary). It turns out that the deterioration of connective tissue such as collagen ages not only the arteries, but the lungs as well, reducing the amount of air we can take in and blow out.

Collagen and gelatin have an interesting relationship and are frequently spoken of as equivalent, though technically they’re not. All collagen comes from animal products, and is found in the toughest, most gristly pieces of meat—cuts of meat that contain the most connective tissue and aren’t exactly the most popular on anyone’s menu. When you cook those tough cuts of meats, or simmer beef bones in a Crock-Pot (bone broth, anyone?), you’re essentially cooking the collagen, which produces gelatin. So a fast way to remember the distinction is that gelatin is basically cooked collagen. (Gelatin, by the way, is one of the main reasons bone broth is so nutritious!) Once collagen is extracted from its sources (such as grass-fed beef hides), it can be processed in either of two ways. The first way produces gelatin, which is basically cooked collagen. The second— slightly different—way produces what is known as collagen hydrolysate, or hydrolyzed collagen. Hydrolyzed collagen is collagen in which the protein molecules have been broken down into smaller and smaller “pieces”—small-chain peptides and amino acids—that are much easier for the body to assimilate and use. (Undenatured collagen, on the other hand, hasn’t been broken down this way, and is thought to be less absorbable than the hydrolyzed collagen.)

Two of the most studied ingredients in the world of collagen are Verisol (a proprietary blend of collagen 1 and 3) and BioCell Collagen, the industry standard for collagen 2, with naturally occurring hyaluronic acid. One notable study, published in Skin Pharmacology and Physiology, demonstrated that Verisol had significant benefits to skin “as indicated by increased skin elasticity after eight weeks of daily consumption.” And BioCell Collagen has been shown to produce enhanced blood microcirculation and reduced facial aging signs. Another study, published in the Journal of Agriculture and Food Chemistry, found that people taking BioCell Collagen experienced significant improvement in joint discomfort levels and reported a greater ability to participate in everyday activities.

When You Don’t Have Enough

What About Creams?

Remember, collagen is the connective tissue for just about everything—the heart, skin, muscles, hair, arteries, disks, cartilage, nails, liver—you name it. And, as is so often the case, nature plays a little trick on us by slowing down the production of collagen as we get older. The activity of the cells (known as fibroblasts) that actually make collagen, elastin, and hyaluronic acid slows down. And that’s where things get hairy. When you don’t have enough collagen, your muscles and skin start to sag. Cartilage starts to thin out and becomes weaker. The skin thins and becomes wrinkled. Your bones can lose density. Decreased amounts of collagen in the bones are an underlying cause of bone problems. “If the collagen content is low,”

Topicals containing collagen can soften lines and wrinkles and moisturize skin. But I’ve always believed that aging starts at the cellular level, as we make less of the compounds we need, and things start to break down and slow down. We supplement precisely because we’re not getting (or making) enough of these critical compounds. As I mentioned earlier, I started taking collagen about 13 years ago for vanity reasons. But I can’t help but wonder if collagen is also one of the main reasons I’ve been free of joint pain and back pain and all kinds of other “creaky” pains that folks my age get all the time. I guess I’ll never find out, because I’m going to keep taking my collagen supplements just as long as they keep making them!

TOP 3 HERBS

FOR ARTHRITIS In addition to collagen supplements, several herbs can help decrease inflammation and joint pain for those with osteoarthritis (OA). Karta Purkh Singh Khalsa, RH, is an Oregonbased herbalist with more than 40 years of experience (kpkhalsa.com). He has treated hundreds of patients with arthritis, and he’s found the following herbs to be the most effective at resolving, or at least greatly diminishing, symptoms:

What to Take 1. Turmeric Turmeric inhibits what’s known as COX-2. This enzyme helps the body produce inflammatory compounds necessary for healing. But when the body overproduces COX-2, the result is chronic inflammation and pain. Turmeric is a staple in Ayurvedic arthritis treatment. A recent study in Inflammopharmacology tested turmeric extract for knee arthritis. Turmeric showed significant improvement in symptoms compared to a placebo. Use up to 10 grams of powdered turmeric, in capsules, per day. Use it liberally in cooking too. For turmeric tea, make a paste of turmeric (use about 1 tsp.) and honey, and add hot water. 2. Ginger In a study published in Arthritis & Rheumatology, ginger was tested in people who suffered with OA of the knee. In the study, 261 patients with moderate-to-severe knee pain received ginger extract or a placebo twice daily for six weeks. The ginger group experienced less pain overall, and reported reduced knee pain when standing and after walking. In capsules, take 250 mg per day. 3. Boswellia Boswellia gum contains boswellic acids, compounds that inhibit inflammation-producing substances and prevent inflammation in several different ways. A 2013 study compared several herbal remedies, including boswellia, to the popular supplement glucosamine and the arthritis drug celecoxib. The herbs reduced knee pain and improved knee function as well as the drug and glucosamine. Take 500 mg per day of boswellia extract standardized to 30 percent boswellic acid.

April 2018

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2/22/18 11:13 AM

COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.

peanut butter GLUTEN FREE

CHOCOLATE TRUFFLE

(Gluten-free, Grain-free, Egg-free, Soy-free, optionally Dairy-free and Nut-free) Makes 24 INGREDIENTS: ¾ cup sifted powdered sugar ½ cup creamy peanut butter or seed butter 3 tablespoons unsalted butter or dairy-free butter, melted 4 tablespoons NeoCell Super Collagen 1¼ cups semisweet chocolate chips or dairy-free chocolate chips 1 tablespoon vegetable shortening Flaky sea salt

Recipe by Carol Kicinski

HOW TO MAKE IT: Line a baking sheet with parchment or waxed paper. Combine the powdered sugar, peanut butter, butter, and collagen together in a mixing bowl and mix until fully combined. Divide the mixture into 24 equal-sized balls. Place on the prepared baking sheet and refrigerate for 30 minutes. Combine the chocolate chips and shortening in a microwave-safe bowl and microwave on high power for 60-90 seconds or until most of the chocolate chips are melted. Stir until smooth and glossy. Dip the truffles into the chocolate to coat and place back on the baking sheet. Sprinkle the top with a small pinch of sea salt and refrigerate for another 15-30 minutes.

For more Collagen infused recipes visit neocell.com/recipes

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1/23/18 8:49 AM

The Power of Red

BY SALLY KARLOVITZ, CN

WHEN YOU THINK OF THE COLOR RED, WHAT COMES TO MIND? Love? Anger? No color is more emotionally intense than red. Studies on color have shown that when people see the color red, their blood pressure elevates and their breathing becomes more rapid. In foods found in their natural state, the color red can also have a powerful physical effect because fruit and vegetable colors come from the presence of antioxidants, which have the crucial job of protecting the cells in our bodies. One of the most important goals of good nutrition is to get a broad spectrum of antioxidants in our diets, and one of the best ways to do that is to eat a broad spectrum of colors of fresh foods.

Beets. This red root vegetable is the newest friend to athletes because it may help improve vascular function and delay the onset of fatigue in healthy adults. But this benefit seems to extend beyond athletes, as nitrate-rich beet juice may help lower blood pressure and improve vascular function in adults with high cholesterol. Tomatoes. Tomatoes are naturally rich in the antioxidant carotene lycopene, which gives them their bright red color. Studies have found that increased levels of lycopene may decrease risk of certain cancers, especially prostate cancer. Studies have also shown that lycopene benefits heart health.

Here are some of the best red superfoods that you may want to include in your diet: Cranberries. These small red berries, from the blueberry family, contain powerful compounds that have been shown to help keep bacteria from adhering to the bladder wall, thus supporting healthy urinary tract function. Cranberries are rich in vitamin C, antioxidants, and flavonoids, and these compounds all play a role in heart health. Recent studies have shown that cranberry juice concentrate may help protect against heart disease, improving good HDL cholesterol levels and reducing blood pressure.

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April 2018

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2/21/18 11:05 AM

Women’s Health Basics

BY SALLY KARLOVITZ, CN

THE SAYING GOES THAT “A BUILDING IS ONLY AS STRONG AS ITS FOUNDATION.” When it comes to women’s health, a firm foundation includes proper diet, exercise, and lifestyle choices, as well as basic essential supplements. Diet. What we choose to put in our bodies is extremely important. Making good food choices can help improve overall health and vitality. Choose to include colorful fruits and vegetables, healthy fats from nuts and seeds, and fiber from whole grains. And drink plenty of pure water to keep your body hydrated.

Exercise. Our bones benefit from weight-bearing exercise, so get up and move. Walking, jogging, yoga, and weight training are all great options. Just find something you like, and do it consistently. Lifestyle Choices. Choose to cut back on sugary sweets, reduce alcohol consumption, and quit smoking. In addition to diet and exercise, your daily choices can truly make a difference in your health and well-being. Basic Supplements. There are many important dietary supplements, but the top three for women include a high-potency multivitamin, a bone support supplement, and an EFA supplement. In multivitamins, look for potencies that have enough B vitamins to help with stress, antioxidants to help protect cells in the body, and foundational minerals, such as iron and magnesium, in chelated forms that your body will easily absorb. Women who are still menstruating need to take a multivitamin with iron; those not menstruating should take a multivitamin with low or no iron. Bone strength is important for all ages, but becomes a greater issue as women move into and beyond menopause. Women who have had hysterectomies and women in menopause should look for bonebuilding formulas that include ingredients beyond calcium, including magnesium and vitamins D and K, which may help support bone density. And finally, to keep your hair and skin looking their best, consider incorporating a daily essential fatty acid (EFA) that provides both omega-3 and omega-6 fatty acids. As a bonus, these EFAs also play a role in fighting inflammation and supporting the heart.

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The Healthy Edge

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2/22/18 10:12 AM

pure beauty

By Sherrie Strausfogel

stop wrestling with your razor If you take a few extra steps each morning, shaving will be a lot less irritating

R

ed bumps, raw skin, and rashes can be the result of wrestling with your razor in the daily fight of man against beard. Here are 6 ways to achieve the perfect shave:

❶ Ditch your bar soap if it contains synthetic detergents and fragrances. Detergents strip away the skin’s mantle and loosen its keratin proteins, making it vulnerable to irritation and infection. Not only are fragrances totally unnecessary, they cause dry skin, redness, and rashes. Switch to a cleanser with a base of coconut oil that breaks down oils from the sebaceous glands, lathers easily, and helps retain moisture. ❷ On tough beard days, or at least twice a week, work a granular facial scrub into the skin in circular motions for a few minutes to prevent ingrown hairs. Scrubs lift the hair shaft and exfoliate the dead skin that blocks the hair follicles. Scrubs also gently buff away dead skin cells, pollutants, and other buildup that causes razor drag. ❸ While skin is still wet, apply a gentle shaving cream or oil that moisturizes the skin while helping the razor glide. Again, use small circular motions. Hair grows cross-directionally, and this motion will ensure complete coverage while lifting the whiskers. Beware of shaving foams from aerosol cans—they’re propelled by chemicals that dry your skin. ❹ Look for a pH-balanced shaving cream or oil. Skin is naturally acidic, with a pH in the range of 4.2–5.6. Conventional shaving creams can be very alkaline, with a pH level of 10 or 11, which can inhibit the skin’s natural acid protection. ❺ Splash on a skin toner as an after-shave to help restore pH balance and invigorate your skin. Look for a toner that contains witch hazel rather than alcohol, which is drying. The toner may also contain lavender or tea tree essential oils, both natural antiseptics. ❻ Hydrate your skin with a moisturizer and protect it with a sunscreeen. The thin layer of skin you scraped off during shaving tends to leave your face particularly vulnerable to the sun and wind. Beware moisturizing creams that rely on skin barriers, such as mineral oil and lanolin, which are harsh and known to cause swelling and itching. Instead, look for any

combination of soothing aloe vera, chamomile, calendula, and comfrey with healing vitamin E on the ingredients label. 28

Lather up with Nubian Heritage African Black Bar Soap. Soothing and hydrating aloe vera, oats, vitamin E, and shea butter are added to a base of palm ash, plantain peel, tar, and tamarind extract to deep clean, detoxify, and balance skin as you shave.

G a comfy close shave with Kiss My Face Natural Get Man Shave Sport. This 4-in-1 shave cream combines M nourishing antioxidants like sea buckthorn, skin softening n vvitamin E, soothing aloe vera, plus lubricant olive oil aand coconut oil for great glide and a comfy close shave. FFormulated with an energizing sport scent.

For a smoother, closer shave, try Bull Dog Original Shave Oil. A lightweight shaving oil with aloe vera, camelina oil and green tea that is used as a base layer to soften stubble before shaving. Combine it with Bull Dog Original Shave Gel for a super smooth shave experience. Scented naturally with a clean, refreshing blend of essential oils.

P your face with Every Prep Man Jack Fragrance Free M FFace Scrub and Pre-Shave. Coconut-derived cleansers C aand jojoba beads remove dry and dead skin. Marine d eextracts and vitamin E ssoothe and moisturize. TThis fragrance-free formula is perfect for sensitive skin. Use two or three times per U week to unclog pores. w

April 2018

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2/22/18 11:19 AM

It’s Time to

Personalize Your Enzymes!

Are You a Keto Person? Pritikin? Atkins? Your Digestive Enzyme Supplement Should Reflect the Foods You Actually Eat.

WHAT MAKES REAL-ZYMES SO SPECIAL?

T

he United States Department of Health and Human Services reported, in 2014, that over 40% of adult Americans experience frequent digestive complaints. Because of this, millions now use digestive enzyme supplements. For over 50 years, however, enzyme supplements have been “one size fits all.” Because we eat in many different ways, this makes little sense. Enzymes digest foods by breaking macronutrients—proteins, carbohydrates and fats—down into their constituent parts. However, they are not interchangeable. Protease digests only proteins, lipase breaks down only fats, and carbohydrase reduces only carbs. People following an Atkins plan eat twice as much protein and 6 times more fat than those on a Pritikin type regimen. Obviously, this means they need twice the protein digesting activity and 6 times more fat digesting power. Pritikin devotees, meanwhile, need far more carbohydrase enzymes. There is simply no way that the same supplement can serve both plans equally well. Although Americans follow countless dietary programs, each fits into one of eight major, macronutrient profiles. By applying proprietary enzyme activity algorithms to these profiles, we’ve developed the world’s only line of personalized digestive enzyme supplements. We call them REAL-ZYMES, and no matter what you eat, one is perfect for you.

Having enzymes customized for your personal dietary plan will make a vast difference in your supplement’s performance. Personalization, however, is only the beginning of the REAL-ZYME story. REAL-ZYMES are also state of the art in every other way, providing:

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3. Activ8 trace mineral complex, because trace minerals may increase enzyme activity.

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probiotic that can fully survive the digestive process.

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Put simply, REAL-ZYMES are the most advanced digestive supplements ever offered. They are the world’s only enzyme supplements customized to fit your own, personal needs, and stand alone in providing all these other factors. They reduce proteins, carbohydrates and fats in every way that digestive enzymes can, and thus assure the quickest, most complete and most efficient digestion possible. They are the best possible replacement for the lack of enzymes in foods and for those we might no longer make enough of for ourselves.

REAL-ZYMES are so remarkable that we guarantee them to outperform any other enzyme supplement you have ever used. ADVERTORIAL

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1/31/18 8:59 AM

natural gourmet

a toast to organic wines Organic wines have become increasingly popular over the past few years. But how do they differ from conventional wines?

Y

ou have special house guests arriving, so you scour the farmers market for organic fruits and veggies, you head straight for the organic cereals at your local grocer, and you insist that your organic eggs originate with happily pastured birds. Even your bathroom soap is derived from organic plant sources. Great! But now you’re looking for something to dazzle and delight. Can you do that with an organic wine? And what exactly is organic wine? There’s only one ingredient in wine—grapes. So if the grapes are organic, the wine must be, right? In truth, it’s not that simple, and it all has to do with sulfites. Sulfites, or sulfur dioxide, are naturally occurring chemicals with antimicrobial and antioxidant properties that allow them to function as a preservative. In winemaking, sulfites are traditionally added to allow wines to age without becoming tainted. So the question is: Even if you have organic grapes, does adding sulfites make wine nonorganic? Different countries have answered this question in different ways, and therein lies the confusion.

In Canada and Europe, and most winemaking countries around the world, the “organic” designation may be used for wines that are made with certifiably organic grapes with added sulfites, but there are modest restrictions on the amount of sulfites allowed. When these wines are imported here, however, their labels must adhere to U.S. regulations for organic wine.

The Taste Test In terms of body, finish, and other tasting notes, organic wines have received mixed reviews. There is much discussion and dissension among winemakers and wine lovers as to the quality of organic versus traditional wines. You be the judge. Here are some examples of wineries producing top-rated organic wines and/or wines made with organic grapes:

* * * * * *

Pacific Redwood, California Chateau Laubarit, France LaRocca Vineyards, Washington Frey Vineyards, California Robert Sinskey, California Badger Mountain Vineyards, California

The Great Sulfite Debate In order for a wine to bear the “organic” imprint in the U.S., it must be free of added sulfites and contain no more than 20 ppm of naturally occurring sulfites. In addition to organic wines, you can also find wines with the designation “made from organic grapes,” which means the wine contains up to 100 ppm of sulfites; labels for these wines must say “contains sulfites.”

Ultimately, buying organic wine ensures that the farming methods used to grow the grapes are in accordance with certified organic standards. It’s the amount of sulfites that affects the labeling. Check the bottle for the USDA seal for strictly “organic,” or any one of several certifying agencies for the “made with organic grapes” designation (see “Decoding the Label,” right).

DECODING THE LABEL A few designations that you are most likely to see on natural wine labels: “Organic” These wines contain no added sulfites and have no more than 20 ppm of naturally occurring sulfites. “Made with Organic Grapes” The label must say “contains sulfites” and the wine may contain up to 100 ppm of sulfites. “SIP Certification” Going a step beyond organic certification, a Sustainability In Practice (SIP) Certification seal guarantees that growers implement a strict set of practices to enhance the environmental and social elements of their business. “Biodynamic” This term refers to a specific method of farming and philosophical approach to grape growing developed by Austrian philosopher Rudolf Steiner in the 1920s. Wines that say “biodynamic” on the label must meet strict standards of the Demeter Association, an internationally recognized certification organization.

BEST ORGANIC WINE RESOURCE To learn more about organic wines, discover new wines and wineries, and get food-wine pairing suggestions, visit The Organic Wine Journal online at organicwinejournal.com.

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April 2018

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2/21/18 11:08 AM

By Neil Zevnik

Salmon with Red Wine & Tarragon Sauce

Lentil Risotto with Leeks

SERVES 4

SERVES 4

Use a medium-bodied wine such as a pinot. We like Frey Vineyard Organic Pinot Noir from Mendocino, Calif., and Robert Sinskey Los Carneros Pinot Noir from Napa, Calif.

Lentils pair beautifully with salmon and make the perfect side dish for our Salmon with Red Wine & Tarragon Sauce. These lentils also make a great lunch with salad and crusty bread. For organic sake wine, we like SakeOne Momokawa Junmai Ginjo of Oregon.

4 6-oz. slices salmon filet, roughly ¼-inch thick* 2 Tbs. olive oil, divided 1 tsp. minced shallot ½ cup organic red wine ½ cup organic vegetable stock 1 Tbs. cold organic unsalted butter 1 tsp. minced fresh tarragon leaves 1. Preheat oven to broil. Place salmon pieces on baking sheet, and coat evenly with 1½ Tbs. of oil.

2 Tbs. olive oil 1 thick leek, white part only, halved, thinly sliced, and rinsed 1 cup black Beluga lentils, rinsed ½ cup organic sake wine 1⅔ cups organic chicken broth (or more if needed), heated 1 Tbs. grated Pecorino Romano cheese ¼ cup chopped fresh Italian flat-leaf parsley

2. In shallow saucepan, cook shallot in remaining ½ Tbs. oil until translucent, about 2 minutes. Add wine, and bring to a boil. Add vegetable stock, return to boil, reduce heat slightly, and reduce liquid by half. Turn off heat, add butter and tarragon, and swirl pan until butter is just melted. Keep warm.

1. In medium saucepan, heat oil over medium-high heat. Add leeks, and cook, stirring often, until translucent and slightly charred, about 3 minutes. Add lentils and cook, stirring constantly, about 1 minute. Add sake, bring to a boil, and cook until reduced by half.

3. Place fish in broiler, about 5–6 inches from heat. Broil, watching carefully, until just cooked through, about 3–4 minutes. Remove to platter, drizzle with wine sauce, and serve immediately.

2. Add hot broth ⅓ cup at a time, boiling and stirring each time until liquid is almost completely absorbed. Check lentils from time to time for doneness; once they are cooked through, but still firm, turn off heat, stir in cheese and parsley, and serve.

PER SERVING: 420 cal; 34g pro; 27g total fat (8g sat fat); 1gm carb; 95mg chol; 150mg sod; 0g fiber; 0g sugars

PER SERVING: 160 cal; 4g pro; 9g total fat (1.5g sat fat); 9gm carb; 5mg chol; 180mg sod; 1g fiber; 2g sugars

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK

*The salmon should be sliced horizontally to make wide thin slices. Ask your fish guy to do this for you if you’re not familiar with cutting fish.

The Healthy Edge

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2/21/18 11:09 AM

clean eating

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

orange crush Enjoy the classic combo of chocolate and orange in a whole new, super-healthy way

L

ast December, I was on a morning television show talking about holiday eating. What’s better, the host asked, eggnog or hot chocolate? I immediately went on a roll about cocoa’s benefits for blood pressure, circulation, longevity, and even fat loss. Real cocoa is a health food. This special smoothie combines all of cocoa’s benefits with protein, a host of antioxidants (including vitamin C, see “Featured Nutrient,” below), and healthy fats from avocados. And did I mention that the chocolate-orange taste of this smoothie is out of this world? Enjoy! —Dr. Jonny

Vitamin C

This powerhouse vitamin is required for at least 300 metabolic functions in the body. Without vitamin C, you can’t form new collagen, the main structural protein in connective tissue, including the layer of skin known as the dermis. The body not only requires vitamin C, it demands it for proper functioning of virtually every organ system. Many studies suggest strongly that vitamin C benefits the body in numerous ways, including providing protection from cancer, cardiovascular disease, and (maybe) the common cold. It also helps fight environmental stressors such as pesticides and toxins. And its immune-enhancing properties make vitamin C one of the most useful nutrients for maintaining good health. Can you get enough from food? That’s the eternal question. You can certainly get enough to ward off scurvy, the disease caused by a vitamin C deficiency. But that’s a pretty low bar. I supplement with vitamin C every day and recommend it as good “health insurance.” Experts disagree on the optimum dose, but most health professionals recommend between 500 mg and 2,000 mg per day.

Creamy Choc-Orange Smoothie SERVES 1

It might come as a surprise, but the avocado also adds a generous dose of fiber—about 2.5 grams—to this nutrientpacked smoothie. 1 cup unsweetened chocolate almond milk (or milk of choice) Zest and fruit of ½ medium naval orange (about 2 tsp. zest) 1 scoop chocolate protein powder 1–2 Tbs. organic cacao or cocoa powder ½–1 frozen banana or a few drops of liquid stevia for extra sweetness, optional ½ cup ice cubes Pinch sea salt ¼ medium ripe Hass avocado, peeled Combine all ingredients except avocado in high-speed blender, and blend until smooth. Add avocado, and blend just until smooth and creamy. Serve immediately. PER SERVING: 420 cal; 24g pro; 18g total fat (5g sat fat); 46gm carb; 40mg chol; 460mg sod; 16g fiber; 15g sugars

NOTES FROM THE CLEAN FOOD COACH You can find cacao powder in most natural food stores. You can also substitute cacao nibs (pieces of whole, peeled cacao beans) for a little texture. Cacao powder is made by grinding the nibs into a paste and removing the waxy cocoa butter, leaving you with the most concentrated chocolate flavor. For this recipe, start with 1 tablespoon of cacao powder, and add more to taste for a richer flavor (up to 2 tablespoons).

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

FEATURED NUTRIENT:

April 2018

HE_Apr18_CleanEating_JS.indd 32

2/21/18 11:09 AM

On sale exclusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market Irwin Naturals

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Supports digestion.* Complete vegetarian plant-enzyme formula. With protease, amylase, lipase, and cellulase.

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Strengthens and nourishes hair and nails.*

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2/22/18 10:14 AM

Ageless Beauty Begins on the Inside CHAMBERLIN’S

Colla-Regen™ Collagen Complex • Supports skin LSHZ[PJP[` ÄYTULZZ • -PNO[Z MYLL YHKPJHS KHTHNL • Supplies collagen peptides, chondroitin sulfate & O`HS\YVUPJ HJPK • With health & beauty ISLUK HU[PV_PKHU[Z

Ginger Xtra-Plex™ Where to find all of the great products seen in this magazine:

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

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Full-spectrum formula. Standardized ginger extract and whole ginger root powder.

2/21/18 11:14 AM