Chamberlin's Healthy Edge December 2015

$3 free

December 2015

CUPOF HEALTH

Healthy

HOLIDAY Baking P. 18

The best teas for wintertime woes

GLUTEN-FREE

HOLIDAY CHEAT SHEET ChamberlinsCover_Dec15_JS.indd 1

plus VITAMIN K

WHAT YOU NEED TO KNOW

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Aroma Naturals Mancave Detox-It Candle For your man’s room, rebalance room odors naturally with negative ions from beeswax & essential oils.

Eco-Vessel Mug with Cocoa or Tea

DIY Aromatherapy Supplies Everything for the aromatherapy enthusiast, including high quality essential oils, containers and diffusers.

For the hot drink lover, give a double-barrel mug to keep hot drinks hot, or cold drinks cold. Add an assortment of hot tea, cocoa or organic coffee.

:HVW 3DZ =RJRÁH[ +XUOH\ 7R\ Don’t forget man’s best friend! Get the perfect chew bone - guaranteed against dog damage.

Eco-Vessel Glass Bottle with Water Enhancers Ancient Secrets Himalayan Rock Salt Lamp A thoughtful gift, each handcrafted salt lamp provides a natural ambiance that enhances home or office.

For the active person, give a recycled glass bottle in silicone sleeve plus some steviasweetened water enhancers.

Ice Chips – A refreshing xylitol-sweetened peppermint candy that’s perfect for stockings.

Lip Balm – From fair trade to gluten free, funflavored to therapeutic, glossy to tinted, there is a balm for everyone.

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TruJoy Peppermint Choco Chews Portable Aromatherapy Balms Easy to carry, easy to use for stress relief or cheerful mind.

Toss these tootsielike treats into each stocking for a sweet chewy treat.

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Mary Ann O’Dell MS,RD

Dr. Mercola Premium Supplements

Black Garlic

Aged, fermented black garlic is rich in S-allylcysteine (SAC). This important compound enhances antioxidant protection and immune system support.* Black Garlic may also help maintain blood pressure & cholesterol already in normal range.* Soy & gluten free.

Intox-Detox Take it tonight for a better tomorrow. This unique detoxification and recovery formula helps with detox, recovery and protection. With Japanese Raisin, which has been clinically shown to break down the alcohol metabolite that causes the negative effects of alcohol consumption.* Setria L-Glutathione helps increase glutathione levels in the body for detoxification.* Green tea & ginseng support energy and help detoxify the liver.*

Scimera BioScience

Asprega ProPac

A convenient 10-day course of Scimera BioScience’s powerful, broad-spectrum probiotic, Asprega, developed specifically to support gastrointestinal health when taking antibiotics.* Clinical research suggests the use of probiotics may reduce the onset of antibiotic associated diarrhea.* Formulated with S. boulardii + 11 probiotic strains.

Intelligence Tree

NuroFocus Liquid Herbal support for calm & focus in kids.* Improves concentration & memory.* Contains Bacopa to help calm the mind & body.* With Celastrus, known in India as the tree of intelligence, & rosemary for remembrance.* Plus omegas from flax seed. Natural pineapple flavor.

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Stomach Distress & Ulcers

Tis the season to be eatin’! It’s the holidays and we’re surrounded by food, sweets and alcoholic beverages. For someone with ulcers, it can be a fire waiting to be ignited. Along with stress and antiinflammatory drugs, one cause for ulcer flare-ups is bacteria called Helicobacter pylori (H. pylori).

H. pylori infection is prevalent in the US and worldwide, although not all infections lead to an ulcer. It can cause a peptic ulcer by damaging the lining that protects the stomach. Supporting the lining of the stomach is one way to reduce chances that this will happen, and nature provides some things that can help.

An ingredient made from a patented complex of zinc and L-carnosine shows great promise in improving the integrity of the stomach lining. This zinc-carnosine blend may provide protection against and healing of damage to the stomach’s mucosal cells. Mastic Gum also supports stomach health and has been specifically shown in studies to help curb the effects of H. pylori and support the overall health of the mucosal wall cells.

Ulcease™ • Supports the health & comfort of stomach lining cells.* • Contains PepZin GI®, which may provide defense against damage to the stomach lining.* • With soothing Mastic Gum.*

10/30/15 9:47 AM

December 2015

features 18 Holiday Baking Goes Allergy-Free No wheat? No dairy? No problem. These tempting treats are good enough to serve to guests—and safe enough to savor if you or someone you love has a food allergy or dietary restriction.

22 Angels Among Us When we think of vitamins, we usually think in terms of filling in the nutritional gaps in our diets.

But for many mothers and children around the world, they can literally mean the difference between life and death. And that’s where U.S.based non-profit Vitamin Angels comes in.

departments NEWS FLASH

6

SUPPLEMENT ADVISOR

8

Immune to it All. How Epicor helps balance the immune system and fight off colds and flu.

A 3-step plan for staying well this winter.

CHASE THE BLUES AWAY

10

12

CLEAN EATING

Happy, Healthy Kids. Six natural ways to boost mood, ease anxiety, and soothe the symptoms of ADHD.

14

17

Our handy guide to probiotics and prebiotics.

2

30

Get Your Holiday Game On. Cornish game hens offer a delicious twist on the traditional feast.

16

How to enjoy the celebration without the regret.

GI FRIENDS

28

Holiday Cheat Sheet. How to avoid gluten and celebrate safely.

NATURAL GOURMET

Special K. The facts about this often-overlooked nutrient.

GOOD HOLIDAY HEALTH

26

Skin-Saving EFAs. For fuller, plumper, more radiant skin, healthy fats are the secret ingredient.

Tea Rx. The best brews for ails you.

EXPERT’S CORNER

25

Beat back mild depression the natural way.

PURE BEAUTY HERBAL ADVISOR HEALING EDGE

24

SEASONAL SURVIVAL KIT

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

FAVORITE THINGS

32

75-Minute Holiday Meal. Spend less time in the kitchen—and more with your guests—with this speedy meal plan.

December 2015

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letter from the editor

‘Tis the Season Editorial Director Nicole Brechka

It hardly seems possible, but the holiday season is upon us again. Every year, it seems, no matter how hard I try or how early I start, I’m still left scrambling at the last minute to make sure that everything’s ready.

And it’s exhausting! Fun, but exhausting.

Between marathon shopping trips and overindulgent holiday parties, it’s really easy to get worn down this time of year—and that’s when bad bugs strike.

But it doesn’t have to be that way. By planning ahead and side-stepping some common pitfalls, you can have a happy, healthy holiday season. And that’s what this issue of The Healthy Edge is all about.

For starters, check out our selection of tips for avoiding overindulgence (p. 16), boosting immunity (p. 24), and beating the winter blues (p. 25). Follow that up with our in-depth looks at the best teas for soothing common seasonal complaints (p. 10) and a super supplement that can help keep you well all year round (p. 8).

For those with food allergies or other dietary restrictions, the holidays can pose a special challenge, but our guide to allergy-free baking (p. 18) and our gluten-free cheat sheet (p. 28) can help.

And if you’re really in a hurry, turn right to p. 32 for our “75-Minute Holiday Meal.” In a little more than an hour, you can put together a feast with (almost) all the trimmings—and leave yourself more time to enjoy the celebration with family and friends.

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

4

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. 11. 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.

December 2015

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My Heart’s Best Friend.

Neprinol AFD (Advanced Fibrin Defense) is one of the only clinically studied natural supplements capable of supporting normal cardiovascular health and a normal PUÃ…HTTH[VY` YLZWVUZL 0U H YLJLU[ Z[\K` NLHYLK [V^HYK KL[LYTPUPUN P[Z HIPSP[` [V PTWHJ[ ZL]LYHS JHYKPV]HZJ\SHY M\UJ[PVU THYRLYZ 5LWYPUVS ^HZ JHWHISL VM PTWYV]PUN ISVVK JVTWVZP[PVU ISVVK ]LZZLS M\UJ[PVU HZ ^LSS HZ Z\WWVY[PUN UVYTHS SPWPK SL]LSZ I` KPNLZ[PUN [OL ^HZ[L HUK KLIYPZ [OH[ UVYTHSS` HJJ\T\SH[LZ ^P[OPU [OL ISVVKZ[YLHT

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To learn more about keeping your blood clean, visit ^^^ ULWYPUVS JVT VY JHSS *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.

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newsflash

be kind to your kidneys The kidneys work with the liver to remove waste from the body. Chronic kidney disease reduces kidney function over many years and has a poor longterm prognosis. A recent study, by researchers at the Karolinska Institute in Sweden, looked at people who ate a pro-inflammatory diet—think junk foods and other types of processed foods. Such a diet was associated with higher blood levels of C-reactive protein (an indicator of inflammation) and reduced kidney function. In addition to diet choices, some evidence indicates that Nacetylcysteine and vitamin C might help protect the kidneys.

HEAVY MENSTRUAL BLEEDING? Consider adding ginger capsules to your daily supplement regimen.

A new study published in Phytotherapy Research showed that 250 mg of dried ginger capsules, taken three times daily, reduced heavy menstrual bleeding among girls ages 15–18.

CoQ10 & Chronic Heart Failure The body naturally produces this vitaminlike nutrient, but levels decline with age. Numerous studies have shown that CoQ10 supports heart health, including patients with chronic heart failure (CHF). Results from a new, more detailed study, conducted at research centers throughout Europe and Asia, reveals that a higher dosage CoQ10 offers hope for those with CHF. In the two-year study, 420 patients with moderate to severe CHF were given either 100 mg of CoQ10 three times daily or a placebo. Results showed that there was significant improvement in CHF among subjects taking CoQ10—only 15 percent of patients in the CoQ10 group suffered a major cardiovascular event, compared to 26 percent in the placebo group. A typical dosage of CoQ10 is 100–200 mg daily. If you have any form of heart disease, consider increasing

What Are the Other Benefits of CoQ10?

your dose to 300 mg daily,

According to Michael A. Smith, MD, author of The Supplement Pyramid, CoQ10 has been clinically shown to help:

in divided doses.

> Support healthy blood sugar levels in diabetics > Increase energy > Reduce high blood pressure > Improve recovery from heart attacks > Boost vitality in seniors > Offset certain side effects from cholesterollowering drugs, particularly statins

> Promote fat burning during low-intensity exercise

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December 2015

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When others are counting on you...

Trust the number one immune formula.

1

When others depend on you, it’s doubly important to take care of yourself. That’s where our Wellness Formula® can help. Combining over 30 vitamins and time-tested herbs, this powerhouse formula goes beyond single-action products to provide comprehensive support to the multiple systems important to immune health.

Wellness gives your body antioxidant defense, respiratory, stress response and immune system support. That’s why Wellness continues to win awards year after year. Millions of people trust Wellness Formula. When others are counting on you, you can depend on Wellness.*

For Wellness on the Go®, try our Wellness Shot® and Wellness Fizz.® 1

Source: SPINSscan Natural Channel total US $ sales, 52 weeks ending 11/26/2011. *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.

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wellnessformula.com ©2015 Source Naturals, Inc.

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supplement advisor

immune to it all

W

hen winter winds start to blow and holiday stress ramps up, sniffles, sneezes, and coughs often make their annual appearance. But if the immune system gets ongoing nutritional support, those pesky bouts of colds and flu are less likely to strike—and if they do, will produce milder symptoms that resolve in a shorter time.

The City of Ankeny, Iowa, proved that point when it tested an immune-balancing dietary supplement called Epicor during the 2010–2011 cold and flu season. Winter weather in the area is harsh, with extended periods of freezing temperatures. And many city employees work outdoors.

During the test, a group of 100 volunteers—city employees and their families— took Epicor for six months. Compared to the same season in the previous year, they made 28 percent fewer doctor visits for colds, flu, and upper respiratory infections, significantly helping the city to reduce health care costs. And, those in the study also reported other benefits, including fewer allergies and less back pain.

Ankeny has since made Epicor available to all its employees as part of a wellness program. And the costs of its health insurance plan have been lower than projected.

How Epicor Works Found in many brands of dietary supplements, Epicor is a proprietary ingredient derived from baker’s yeast processed by a patented fermentation process, during which nutrients are added. The supplement contains a variety of vitamins, minerals, antioxidants, amino acids, and special nutrients found in cell walls.

Epicor balances the immune system, enabling it to work more accurately and efficiently. Such immune balance produces several benefits: It protects our bodies from invaders, including bacteria, viruses, and parasites,

8

By Vera Tweed

How Epicor helps balance the immune system and fight off colds and flu

producing more natural killer cells when there is a threat of potential infection.

It prevents the immune system from mistaking harmless particles, such as pollen, for pathogens, as happens when allergies flare up.

It helps to prevent or resolve an overactive immune system that underlies autoimmune conditions—when the immune system attacks the body’s own cells because it erroneously thinks that they are invaders.

How to Use Epicor The supplement can be taken with or without food, in a single daily dose or in two or more divided doses. Studies have not found any adverse effects or interactions with drugs. The yeast used to make Epicor is of the same type used in making bread, and bears no relationship to yeast infections.

It enables the immune system to detect and eliminate rogue cells that could lead to serious, malignant conditions.

Prevention: For adults, 500 mg daily, year-round, is the effective dose used in studies. Children can take smaller doses, based on their weight. For a child weighing 40 pounds, the recommended amount is 125 mg, with higher or lower amounts for bigger or smaller children.

It helps to prevent and control chronic low-level inflammation.

Treatment: Adults can take up to 3,000 mg daily, and children up to 500 mg.

Research Highlights

MORE COLD AND FLU REMEDIES

Evidence from human, animal, and lab research supports the efficacy of Epicor.

For example: Colds and Flu: A 12-week study published in The Journal of Alternative and Complementary Medicine tested the supplement on 116 people who hadn’t received any flu vaccination. Compared to a placebo, those taking Epicor had significantly fewer episodes of colds and flu.

Allergies: A study published in Advances in Therapy tested Epicor on 96 people with allergies during a six-week period when pollen counts were highest. Compared to a placebo, Epicor significantly reduced symptoms, including 12.5 fewer days of nasal congestion.

Rapid Response: A study published in the Journal of Medicinal Food found that antioxidant levels increased within one hour of taking the supplement. And within two hours, there was a significant rise in the activity of natural killer cells. Previous research shows that the full benefits may be realized after taking Epicor for 2–4 weeks.

Many herbal, nutritional, and homeopathic remedies can help if colds or flu strike.

Homeopathy: Look for products designed for your specific symptoms, such as Oscillococcinum for flu.

Herbs: Andrographis and echinacea are popular herbal remedies for colds and flu, and elderberry soothes coughs and other respiratory infections. Slippery elm and marshmallow help soothe sore throats.

Zinc and Vitamin C: Can help relieve symptoms, in lozenges or effervescent forms.

Honey: For adults and children, honey calms coughs, and may work even better if taken with vitamin C.

December 2015

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

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©2015 Solgar, Inc.

More active.

185 times better bioavailability.

Faster absorbed.

*

That’s the difference with New 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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herbal advisor

tea Rx

Taking a sick day? Exhausted from holiday shopping? Pick a brew for what ails you

T

here’s not much that beats an aromatic, piping hot cup of tea on a cold winter day. Now that old man winter has us in his icy grip, our thoughts naturally turn to soothing, healing drinks that prop us up during hibernation time.

The two most common methods of tea preparation are infusions and decoctions.

For an infusion (leaves and flowers), steep the herb, using a tea bag, tea ball, or loose tea, in water that’s been boiled; for a decoction (roots and barks), simmer the herb for one hour.

For convenience, you can make either infusions or decoctions in large batches and store them for up to a week in the fridge. Keep tea in a tightly sealed container, preferably glass. It can be enjoyed cold, straight out of the fridge, although for certain illnesses a warm (reheated, if necessary) tea is beneficial, such as to reduce chills or induce sweating.

By Karta Purkh Singh Khalsa, DN-C, RH

Rosehip, Chamomile, and Ginger Tea MAKES 2 CUPS

Recipe by Andi Phillips 2

Tbs. dried, crushed chamomile flowers

2

Tbs. dried rose hips

1½ tsp. dried, crushed lemon balm ½ tsp. rubbed sage ¼ tsp. ground ginger honey to taste 1. Combine herbs in a large, heat-safe measuring cup. Add boiling water to the 2 cup line. Stir well then let it steep for 4–6 minutes. Strain, and add honey to taste.

But that’s just the tip of the iceberg when it comes to the healing benefits of tea.

Here are a few recommendations for the best brews for common winter concerns.

Too Much Shopping Tea Gotu kola leaf (Centella asiatica) is used extensively in Ayurvedic medicine as a rejuvenating tea. It perks up the mind and senses and gives you that extra oomph for that one more day of fighting the shopping hordes. Ho shou wu root (Polygonum multiflorum), which has a nice earthy flavor, has a similar role in Chinese herbalism.

Sick Day Tea Herbal teas offer a wealth of excellent options for treating miserable respiratory viral infections. Diaphoretic, or perspiration-promoting, herbs release waste materials and relieve congestion. Peppermint is a classic example. Drink them hot.

Cooling herbs are used to reduce fever and inflammation. Traditional Chinese medicine advises chrysanthemum flower (Chrysanthemum morifolium) and honeysuckle flower (Lonicera japonica) teas, both of which are also strongly antimicrobial— and they taste great. Western herbalists turn to boneset leaf (Eupatorium perfoliatum) for cold and flu symptoms. Drink hot.

When the main symptom is chills, use teas that promote a “warming” effect in the body. Try holy basil leaf (Ocimum sanctum), which is favored in Ayurveda for reducing mucus in the lungs and nasal passages. Holy basil (aka Tulsi) helps kill microbes and stimulate the immune system. Holy basil also has strong anti-stress benefits. Scientists report that holy basil is an antioxidant, with a high flavonoid content, so it helps to heal damage from chronic stress. In animal studies, Indian researchers found notable anti-stress effects that balanced stress hormones and normalized the size of the stress-fighting adrenal glands. Asian people relish holy basil as an everyday tea.

Cinnamon bark is a tasty and effective warming diaphoretic that can help sweat out a bug. Feel free to add it to any sick-tea combo. And speaking of spicy, an ancient Ayurvedic decongestion treatment involves boiling 10 peppercorns in 1 cup of milk.

Drink the spicy milk down in a gulp, and be prepared to breathe easier!

Holiday Stress Tea Lavender tea can help you slip into a stress-free zone. It’s been popular in Europe for a while, and it is now making its way West as more people discover its calming effects.

The aroma has been shown in studies to help ease frazzled nerves and induce relaxation.

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Holiday After-Dinner Tea Around the world, herbalists use the seeds from numerous members of the parsley family (Apiaceae) to treat gas and indigestion from overeating. Fennel seed is the premier remedy, with dill seed a close second. Infuse 2 tablespoons of either seed for an effective and delicious drink after that 5,000-calorie meal.

December 2015

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Jarrow

®

F O R M U L A S

THE

10x

NATURAL MK-7

BETTER ABSORBED

Than K1 From Spinach*

Vitamin K2 Bioactive Form of as MK-7 Vitamin K2 from Natto

Promotes Bone Health*

PRODUCED BY FERMENTATION, BINDS CALCIUM TO THE BONES* Jarrow Formulas® MK-7 is natural vitamin K2 derived from fermentation using Bacillus subtilis natto and not produced by synthesis. B. subtilis natto has been used for many centuries in Japan to produce natto, a traditional health food.

MK-7 (Menaquinone-7) has a longer half-life in the liver and circulation than MK4. MK-7 is also ten times better absorbed than vitamin K1 from spinach*. Vitamin K2 is responsible for the carboxylation of the specific bone protein osteocalcin which binds calcium in our bones.* Jarrow Formulas’ research has demonstrated the important synergy between vitamins K2 and D3 in building bone.1 Using Jarrow Formulas ® MK-7: 1 Gigante, A., Bruge, F., Cecconi, S., Manzotti, S., Littarru, G. P., & Tiano, L. (2012). Vitamin MK-7 enhances vitamin D3-induced osteogenesis in hMSCs: modulation of key effectors in mineralization and vascularization. J Tissue Eng and Regen Med. doi: 10.1002/term.1627

VISIT US AT WWW.JARROW.COM FOR MORE PRODUCT INFORMATION *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.

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healing edge

By Lisa Turner

happy, healthy kids

Six ways to boost mood, soothe ADHD, and ease anxiety

hand, keep nerve cell membranes flexible, and several studies suggest they can alleviate ADHD-related symptoms and depression. Some studies have also suggested that a deficiency in DHA, a form of omega-3 fat, hampers transmission of serotonin, norepinephrine, and dopamine, which can negatively impact mood. You can find omega-3 fats in wild Alaskan salmon, sardines, walnuts, flax seeds, and supplements.

Try herbal cures. Some herbs have been shown to be both safe and effective. In one study of more than 100 kids under the age of 12, St. John’s wort alleviated symptoms of mild to moderate depression. (But because it can interact with other medications, it’s especially important to talk with a doctor before taking St. John’s wort.) Valerian has been shown to alleviate anxiety and improve sleep. And passionflower combined with St. John’s wort and valerian can lessen depression, anxiety, and sleeplessness.

Teach relaxation. Anxious kids or those with ADHD can benefit from a regular relaxation practice. Teach kids how to unwind: lie down with your child on the floor and do a simple body scan, imagining each part of the body from toes to head melting like an ice cube on a warm sidewalk. Help your child learn to follow her inhales and exhales; this helps her focus on her breath and calms the central nervous system.

M

any mental health conditions in kids, including ADHD, anxiety, and mild depression, can be soothed with natural alternatives. Even if prescription medication is required, natural strategies—including supportive supplements and herbs— can often be used to enhance the treatment. Be sure to check with your health care provider first, and then consider some of these natural therapies:

Subtract the additives. Many studies suggest that additives— including colorings, preservatives, artificial flavors, sugars, and MSG—found in processed foods exacerbate hyperactivity and can worsen ADHD symptoms. Gluten, added to many sauces, soups, and other products, may also be a problem. In one study, undiagnosed celiac disease was found to cause a number of neurological issues, including ADHD and behavior disorders. And the artificial sweetener aspartame is broken down in the brain into aspartic acid, a type of neurotransmitter that can upset the balance of other neurotransmitters, lead to anxiety and depression, and inhibit the production of serotonin, the brain’s feel-good neurotransmitter.

Focus on fat. It’s crucial to brain health, but the type of fat is important. Saturated fat may impact brain plasticity and function, and is linked with symptoms of anxiety. Omega-3 fats, on the other 12

Push B vitamins. They’re critical for neurological functioning.

One study of 6,517 boys and girls aged 12–15 found that higher intake of B vitamins, especially folate and vitamin B6, was associated with a lower prevalence of depression. Vitamin B6 (pyridoxine) is a major cofactor in the synthesis of serotonin; vitamin B12 plays a major role in converting amino acids to norepinephrine, and folate is a factor in forming SAM-e, serotonin, and norepinephrine.

Eat to beat the blues. The body uses amino acids to make neurotransmitters: L-tryptophan is key in the production of serotonin, and L-tyrosine helps make norepinephrine. Shortages of either can exacerbate anxiety and/or depression. Best sources: turkey, cheese, chicken, fish, beans, and almonds. Magnesium, found in leafy greens, pumpkin seeds, and beans, can ease depression, anxiety, and insomnia. Zinc helps the brain produce GABA, a compound that combats anxiety and irritability. It’s abundant in oysters and can also be found in crab, turkey, lentils, and yogurt.

Supporting nutrients: Take a trace mineral supplement (preferably plant-based); liquid or effervescent electrolytes; a food-based B complex or multivitamin; and vitamin C (500–1,000 mg, twice daily).

December 2015

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Food Into lera Gluten, D nce?

airy, Phenols, Be an & Veggie , Multiple

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expert’s corner

special k

by Emily Kane, ND, LAc

All about this crucial—but often overlooked vitamin

Q:

I’ve just started hearing about vitamin K and that it’s the “new” vitamin D. What is vitamin K all about?

—Daniela F., Carson City, Nev.

A:

Vitamin K2 is found in animal fats such as egg yolks, certain cheeses, and butter made from grass-fed animals.

As we have become an increasingly indoor society, we have come to recognize the risks of deficiencies in vitamin D (which is produced by exposure to the sun) and the subsequent need to supplement with vitamin D3. Similarly, vitamin K2 has gone “missing” from many of our diets because its most abundant natural source is chlorophyll.

Chlorophyll is passed through the mammalian digestive tract into the bloodstream and then into the mammary gland. So in the past, humans got this nutrient from drinking cow’s milk. But modern ranchers tend to feed their cows corn, rather than grass, and cows that eat corn do not produce vitamin K 2–rich milk.

Vitamin K and D Work Together Adequate levels of vitamin K 2 help prevent a variety of health issues, including diabetes, arthritis, neurodegenerative diseases, cancer, kidney disease, osteoporosis, and infertility. Both D3 and K2 are also involved with calcium metabolism. It’s a good thing scientists discovered the need for vitamin D3 supplements, as they help put calcium into bones, as well as expedite wound healing, improve mood, and lessen pain. However, vitamin D3 without vitamin K2 also places calcium into soft tissue—something you don’t want. This is known as the calcium paradox.

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Two of the most disturbing health problems in the modern world are osteoporosis (which can lead to hip fractures and extended, expensive stays in care facilities) and atherosclerosis (a build-up of plaque in the arteries causing high blood pressure and strain on the cardiovascular system). One of the major causes of these diseases is the process of calcium leaving the bone and being deposited in the arteries. Vitamin D3 can help keep calcium in the bone. But you don’t want calcium to build up in your arteries. To prevent this, you need plenty of colorful fruits and vegetables in your diet—their pigments repair the lining of the blood vessels. And you need vitamin K 2. It propels calcium into bones and simultaneously inhibits—and in some cases removes—calcium deposition in the arteries.

Vitamin K as a Blood Thinner You are probably most familiar with the K1 form of vitamin K: phylloquinone. Found mainly in green leafy vegetables, K 1 encourages blood clotting. For this reason, people on blood thinners are told to avoid green leafy vegetables.

Vitamin K2, however, is a different form of the vitamin that is known as menaquinone. It is responsible for appropriate calcification and is found in animal fats such as egg yolks, certain cheeses, and butter made from grass-fed animals. You can also find K2 in natto, a traditional Japanese food made from fermented soybean paste. Nattokinase is an enzyme extracted from natto and sold as a supplement.

While vitamin K1 is recycled in the body, making deficiency rare, vitamin K2 is not recycled. Therefore, dietary intake is crucial and K2 deficiency is common, manifesting as osteoporosis, arterial plaque, and dental cavities. In addition to adding some grass-fed dairy products to your diet, it’s safe to take 50–100 mcg daily of K 2 in supplement form (there is no known toxicity for K2).

December 2015

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Season of Celebration: Feeling Good All Through the Holidays

BY MARY ANN O’DELL, MS, RD ’TIS THE SEASON for gift giving, parties, and food! From office parties to family gatherings, holiday feasts to New Year’s Eve, people pack a lot of celebration into this holiday season. With all of these get-togethers, it’s hard not to overindulge. People tend to eat and drink more around the holidays, then regret it afterwards. But you can take steps to avoid overindulgence and still enjoy everything the celebrations have to offer.

The number one rule for avoiding overindulgence is simply not to eat or drink in excess. For those who refuse that good advice, there are other precautions you can take by simply planning ahead.

1. Drink up…the water, that is. If you plan on going out to holiday parties, drink plenty of water during the day. Staying hydrated is one step for alleviating the negative effects of too much alcohol.

2. Stock the “before and after” medicine cabinet now. If you know you will be at parties with alcohol, consider a natural approach to protect your liver. Over-consumption of alcohol causes dehydration and damages the liver, among other things.

Again, drink water before, during and after your party to avoid dehydration. Take N-acetylcysteine (NAC), which can help protect the liver and reduce the toxic effects of occasional alcohol consumption. And taking a B-complex vitamin before and after is also a good idea, since excessive alcohol intake can deplete the body of some B vitamins.

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3. Eat light & right. Those tasty little appetizers await you at the party!

Plan ahead by eating light fruit-, vegetable-, and fiber-rich meals in the morning and afternoon. Consider taking a supplement before you go to reduce some of the calories from fat or from carbohydrates consumed.

Phase2, an extract from white beans, helps reduce the amount of calories absorbed from starchy foods, including breads and sweets. Chitosan, a shellfish fiber extract, helps reduce hunger and reduce the amount of fat absorbed from food by the body. At the party, enjoy smaller portions of the high-fat, high-calorie foods, but fill your plate with plenty of the crudité vegetables and fruits…and enjoy!

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December 2015

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GI Friends: Prebiotics & Probiotics

BY SALLY KARLOVITZ, CN BACTERIA. WHEN MOST people hear this word, they think of something negative that causes disease. But not all bacteria are bad. In fact, the key factor in the immunity of the intestines is the friendly bacteria that colonize the gut, commonly known as probiotics. The name “probiotic” comes from the Greek and means “for life.” There are between 400–500 different species of probiotics that reside in the GI tract.

Probiotics play several crucial roles in the body, including:

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Keeping bad bacteria and yeast in check in the intestines. If probiotics decline, bad bacteria and yeast can quickly flourish and spill out of the gut.

Yeast can thrive in many areas of the body, so controlling it in the gut is essential.

Supporting a healthy intestinal wall. Probiotics help keep the lining cleaner and less inflamed.

Enhancing absorption of certain nutrients— without probiotics you cannot utilize the B vitamins correctly Promoting immunity—they are the main immune substance in the digestive tract.

Unfortunately, good bacteria can be depleted by many things: poor diet, stress, illness, and the use of antibiotics. To build up and maintain probiotics in the body, it is important to include fermented foods in the diet, such as yogurt, kefir, and sauerkraut. There are also excellent powerful probiotic supplements available that are designed to get higher levels of probiotics into the gut.

Along with probiotics, there is growing evidence supporting the use of prebiotics. Prebiotics are nondigestible foods that go through the digestive system and help good bacteria grow and flourish.

Basically, they are food for probiotics. Prebiotics are derived mostly from carbohydrate fibers and have been shown to improve digestion, enhance the absorption of minerals, strengthen the immune system, and help reduce the likelihood of colorectal cancer. Two of the most common prebiotics are FOS (fructooligosaccharides) and inulin, a fiber found in chicory root and other plants. Look for healthy fiber supplements that contain inulin or probiotic supplements that contain FOS.

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TUMMY TROUBLES. Ginger is best known as a digestive tonic, improving digestion and alleviating nausea. Studies have shown ginger to be very effective in relieving the nausea associated with chemotherapy, motion sickness, and morning sickness.

INFLAMMATION FIGHTER. Ginger is commonly used by people with arthritis because it acts as a natural anti-inflammatory, reducing the COX-2 enzyme that promotes inflammation.

A recent study also found ginger taken before exercise increased recovery of muscle strength following exercise– related muscle damage.

HEART HELPER. Ginger is a warm, stimulating herb that helps improve circulation. One study showed that Type 2 diabetics taking ginger had decreased levels of LDL cholesterol and triglycerides compared to a placebo group.

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The Healthy Edge

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holiday baking GOES ALLERGY-FREE Have no fear! These holiday delights are good enough to serve to guests—and safe enough to savor if you or someone you love has a food allergy or dietary restriction ❱ BY NICOLE BRECHKA

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f

rom iced gingerbread cookies at the

SLICE-AND-BAKE GINGERSNAPS

office potluck to Aunt Sally’s homemade

Makes about 24 cookies (2-inches in size)

fudge, the holiday baking season is here and the options for blowing your daily caloric quota are endless. If you have a food

Want more zing? Add 2 teaspoons finely grated fresh ginger (peel first) or ½ cup finely chopped candied ginger to the dough. To get a sugary crunch, coat the dough in coarse sugar before baking: Either press the tops of the sliced dough rounds in sugar or roll the log in plenty of sugar before slicing.

allergy or intolerance, however, traditional holiday goodies can cause more than mere indigestion or weight gain. Problematic ingredients, such as wheat, gluten, and milk,

2

cups My Gluten-Free All-Purpose Flour (see below)

1

/8

can potentially ruin a holiday gathering and

2 1

tsp. baking soda tsp. salt

even put someone’s health at risk.

2

tsp. ground ginger

1

1

tsp. ground cinnamon

1

Fortunately, there are numerous options available today when it comes to allergy-free

tsp. ground cloves

½ cup plus 3 Tbs. shortening, at room temperature 2

/3 cup sugar large egg, at room temperature

/3 cup molasses

¼ tsp. ground cardamom

1

tsp. apple cider vinegar

dessert and bread recipes. We’ve put together this holiday collection of recipes from three beautiful, information-packed cookbooks, each focusing on a different food allergy or

1. In medium bowl, whisk together flour, baking soda, salt, and spices.

2. In stand mixer fitted with paddle attachment, beat together shortening and

combination of food allergies: gluten- and

sugar, about 3 minutes. Add egg, and beat to combine, scraping down sides as necessary. On low speed, gradually add molasses and vinegar. Add flour mixture on low speed until just combined. Divide dough into two equal pieces and roll into 2 logs about 2 inches in diameter. Wrap in plastic wrap and refrigerate at least 1 hour. (Cookie dough logs will keep, tightly wrapped, in fridge for up to 1 week.)

dairy-free cookies; gluten-free bread; and dairy- and egg-free pie.

Life can be sweet with these allergy-free holiday treats!

3. Preheat oven to 350°F with racks in the middle and upper third. Line two baking sheets with parchment paper.

4. Cut dough logs into ½ –inch-thick slices and place about 1 inch apart on baking sheets. Bake, switching pans from top to bottom and front to back halfway through, until crisp, 10–12 minutes. Cool on racks before serving. per cookie: 136 cal; 1g pro; 6g total fat (1.5g sat fat); 20g carb; 8mg chol; 255mg sod; <1g fiber; 9g sugars

MY GLUTEN-FREE ALL-PURPOSE FLOUR

Excerpted from: Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed by Silvana Nardone

Makes about 10 cups

To add more fiber, replace 3 cups white rice flour with 3 cups brown rice flour.

6

cups white rice flour

3

cups tapioca flour

1½ cups potato starch 1 Tbs. salt 2

Tbs. xanthan gum

In large bowl, whisk together all ingredients.

Transfer to airtight storage container.

(Flour will keep in cool, dry place or refrigerated for up to 6 months.) per cup: 565 cal; 6g pro; 1g total fat (<1g sat fat); 133g carb; 0mg chol; 578mg sod; 4g fiber; <1g sugars

The Healthy Edge

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holiday baking cont.

PECAN PIE WITH CINNAMON ICE CREAM Serves 9

This is an irresistible dessert, especially when topped with a scoop of soy- and coconut-based ice cream!

CINNAMON ICE CREAM 1 whole vanilla bean 1 cup plain unsweetened soy milk 1 cup soy creamer ½ cup safflower oil 1 cup coconut milk 2 tsp. ground cinnamon

PIECRUST 1½ cups unbleached all-purpose flour 1½ Tbs. unrefined sugar 6 Tbs. Earth Balance Natural Buttery Spread, melted ⅓ tsp. sea salt 6 Tbs. cold water FILLING 1 cup plain unsweetened soy milk 1 cup coconut milk 1½ cups brown rice syrup ¾ cup maple syrup Pinch sea salt 1 Tbs. arrowroot powder 3 cups whole pecans

1. 1. To make ice cream: Split vanilla bean down center with small, sharp knife. Scrape out seeds, and put them in blender. Add soy milk, soy creamer, safflower oil, coconut milk, and cinnamon, and blend 2 minutes.

Strain mixture through fine sieve. Transfer mixture to ice cream maker, and freeze according to manufacturer’s instructions.

Remove and store in bowl in freezer for at least an hour and up to one week.

2. 2. To make crust: Combine flour, sugar, buttery spread, salt, and water in large bowl, and stir together gently until incorporated.

Form dough into ball. On lightly floured surface, roll dough with rolling pin into 12inch circle about ¼–⅛ inch thick. Transfer dough to an oiled 9-inch pie pan, and trim edges, leaving about 1 inch hanging over edge. Tuck overhanging dough underneath itself to form thick edge even with rim, and flute as desired. Put piecrust in refrigerator, and chill 1 hour.

3. 3. To make filling: Combine soy milk, coconut milk, brown rice syrup, maple syrup, and salt in saucepan, and cook over mediumhigh heat until boiling. Decrease heat and let mixture simmer, stirring occasionally, until it becomes a dark caramel, about 1 hour and 20 minutes. If caramel doesn’t seem thick enough, simmer and reduce longer. Stir in arrowroot powder.

4. 4. Preheat oven to 350° F. Put pecans in large bowl, pour in 1½ cups caramel sauce, and mix together. Spoon mixture into piecrust.

Bake 30–35 minutes, until crust and filling are lightly browned. Let stand 2 hours at room temperature. To serve, cut pie into wedges, and top with cinnamon ice cream.

5. per serving: 898 cal; 8g pro; 58g total fat (15g sat fat); 93g carb; 0mg chol; 266mg sod; 5g fiber; 53g sugars

6. Excerpted from Vegan Holiday Cooking from the Candle Cafe by Joy Pierson, Angel Ramos, & Jorge Pineda

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GLUTEN-FREE, ALLERGY-FRIENDLY BAKING TIPS Suzy Singh, a finalist on Fox’s MasterChef and a corporate chef for Illinoisbased NOW Foods, has created numerous recipes using gluten-free flours and egg replacements. Here, she shares her favorite holiday baking tips.

Visit nowfoods.com/chefsuzyrecipes for recipes.

1

Easy 1:1 replacements for dairy in baking recipes include rice milk, hemp milk, and quinoa milk. All of these are wonderful alternatives, but may impart a unique taste in your final product.

GLUTEN-FREE POPOVERS Makes 12 popovers

You’ll find these are even lighter and more delightful than those made with wheat flour. They virtually melt in your mouth and deserve a good slather with softened butter while they’re still soft. ½ 1 /3 ¼ ½ ¼ 1¼ 4 3

cup brown rice flour cup potato starch cup tapioca flour tsp. fine salt tsp. xanthan gum cups whole milk, heated to 90–100° F large eggs, at room temperature Tbs. unsalted butter, melted and cooled

2

A great 1:1 replacement for eggs is ¼ cup applesauce mixed with 1 tsp. of baking powder. Applesauce provides the essential moisture that an egg would normally give to a dish, and baking powder supplies the leavening, which is needed to help baked goods rise.

3

Another good egg replacement option is white chia meal. It’s allergy-friendly, gluten-free, and also a good source of fiber and calcium.

Use 2 Tbs. of white chia meal with 6 Tbs. of water; mix until you get a gel-like consistency very similar to an egg white. This mixture will yield about the same weight as a regular egg. Use as a binder in cookies and quick breads.

1. Preheat oven to 400°F and grease 12-cup popover or muffin pan.

2. Combine rice flour, potato starch, tapioca flour, salt, and xanthan gum in deep mixing bowl. Whisk well.

3. Combine milk, eggs, and melted butter in blender or food processor fitted with steel blade. Blend until smooth. Add flour mixture, and blend until smooth.

4. Ladle batter into prepared cups, filling each twothirds full.

5. Bake 25 minutes without opening oven door.

Lower temperature to 350°F, and bake 10 minutes more, or until tops are browned. Remove pan from oven, and allow popovers to cool in tins 5 minutes. per serving: 114 cal; 3g pro; 6g total fat (3g sat fat); 13g carb; 72mg chol; 132mg sod; <1g fiber; 1g sugars

Excerpted from: Gluten-Free Bread by Ellen Brown

4

If you want to avoid tree nuts, pumpkin seeds are a great 1:1 replacement. Dry roast pumpkin seeds on mediumhigh heat for 2 minutes, or until slightly browned. Then fold the seeds into your batter and bake for a delicious crunchy treat.

The Healthy Edge

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M

Children from a rural village in Guatemala surround Howard Schiffer, founder of Vitamin Angels; below, Monica shares a laugh with her youngest child Brittany, whose sister Mishel, also below, is seated in her school classroom.

onica, a beautiful 29-year-old mother of four from Guatemala, noticed the difference in her third child right away. Mishel, once a painfully shy girl, had started coming out of her shell.

The 4-year-old was now singing and dancing around the house, making friends at preschool, and discovering a love for painting. And where Mishel used to catch every cold going around, Monica observed that her daughter had grown stronger and was hardly ever sick anymore. The transformation began, says Monica, when her daughter was given vitamin A at school, thanks to the nonprofit group Vitamin Angels.

“I can clearly see the difference in Mishel before and after taking vitamin A, physically and mentally,” says Monica, “I’m very thankful that Vitamin Angels exists.”

Amid Guatemala’s stunning vistas of volcanoes, mountains, coffee plants, and tranquil lakes, many of the country’s natives live in extreme poverty, fighting every day just to put some food on the table. With little fruit and vegetable consumption and limited protein options, nutrient deficiencies are rampant. “While foods in the U.S. and other developed countries have been fortified for decades, children in many of the countries in which we work are living off of monodiets of unfortified corn or rice that contain almost no nutritional value,” says Howard Schiffer, founder and president of Vitamin Angels. “It’s called ‘hidden hunger’ because children might be consuming enough calories to survive, but their bodies aren’t getting what they need.”

Vitamin A is the No. 1 nutrient deficiency in Guatemala and is largely responsible for causing the high rates of stunted growth seen in children there. A lack of vitamin A can lead to a host of health issues, from poor immune system function to blindness.

“It only costs us 25 cents to reach a child with vitamin A for one year— and this will increase their survival rates by 24 percent,” says Schiffer.

“Parents and teachers tell us that children receiving vitamin A and/or multivitamins have more energy, get sick less often, are bigger and stronger than their siblings, and pay more attention in school.”

Schiffer started Vitamin Angels in 1994, shortly after the deadly 6.7 Northridge earthquake struck California’s San Fernando Valley. “I got a call asking if I could organize the donation of vitamins,” says Schiffer, who had worked in the supplement industry for 14 years but felt “something was missing” from his life. “I felt if I died tomorrow, my obituary would read, ‘He sold a lot of products.’ After reflecting, I felt I had more to accomplish, and I knew I wanted to focus on children in need.” Vitamin Angels was thus born, and Schiffer’s life—and the lives of the countless children he’s helped—has been forever changed.

Today, Vitamin Angels reaches at-risk populations in 36 states domestically and 45 countries internationally, including Guatemala, India, and Vietnam. The nonprofit’s main focus is to help pregnant women, new mothers, and children under age 5 obtain essential vitamins and minerals, particularly vitamin A, multivitamins, and prenatal vitamins.

One of the key ingredients to Vitamin Angels’ success is their unique and extensive network of partnerships with nongovernmental organizations (NGOs). “Our work is made possible by our 400-plus partners in the field who live this work day in and day out. They are the ones on the ground making each vitamin distribution happen, going door to door to

angels among us VITAMIN ANGELS, A U.S.-BASED NONPROFIT, TRAVELS TO SOME OF THE POOREST AND MOST REMOTE CORNERS OF THE GLOBE TO DELIVER LIFESAVING VITAMINS—AND HOPE k BY NICOLE BRECHKA

Photography by Matt Dayka/ Vitamin Angels GT14

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make sure every family is coming to the vitamin distribution, trekking boxes of vitamins into remote areas—they are so dedicated,” says Schiffer.

Vitamin Angels’ staff meets with each “partner organization” on a regular basis to monitor projects and oversee training. In Guatemala, for example, Vitamin Angels works closely with Mayan Families (mayanfamilies.org), a nonprofit group based in the town of Panajachel. Associates from Mayan Families organize the twice-annual vitamin A distribution, done at preschools. Mothers can bring any children between ages 6 months to 5 years for a therapeutic dose of vitamin A. And at the same time, pregnant or nursing mothers are given prenatal vitamins. On a recent distribution in Barranca, eight children received 100,000 IU of vitamin A; 70 kids were given 200,000 IU of vitamin A; and 13 women took home prenatal vitamins.

These partnerships are crucial, explains Schiffer, particularly when working in foreign countries. “When we show up in these villages, we are with those partners who speak the same language, dress the same, and know the customs, so people trust us,” says Schiffer, who makes about five to six international trips per year.

“Whatever I have put into Vitamin Angels, I have gotten back a hundred fold. The kindness and generosity that I’ve been shown by some of the poorest people on the earth, the thanks I’ve received from the parents of the children, and the

saving lives, by the numbers

k 45% of all childhood deaths are attributable to undernutrition.

k An estimated 190 million children under age 5 suffer from vitamin A deficiency,

a major underlying cause of child mortality. k It costs just 25 cents to reach a child with vitamin A for one year, and this will

increase his/her survival rate by 24 percent. k Multivitamins reduce the effects of malnutrition in children under age 5,

increasing their potential for educational and economic achievements. k Every $1 spent on micronutrient supplementation creates $17 in benefits, making

vitamins an incredibly cost-effective way to impact global health and prosperity.

—Source: vitaminangels.org

friendships I have with people in different countries, is the greatest gift.”

Vitamin Angels operates three different programs internationally known as the Vitamin A Project, Prenatal Project, and Multivitamin Project. While availability varies from country to country (e.g., Vitamin Angels does not supply multivitamins in Guatemala), all participants receive vitamin A and most are given access to prenatal supplements, both during pregnancy and while breast-feeding.

“Mothers love showing us their the big, healthy babies thanks to the prenatal tha vitamins they took during vit pregnancy,” says Schiffer. pre

A CLASS (AND CHARITABLE) ACT CH Vi Vitamin Angels operates with w the help of corporate sponsors, promotional sp partners, and product p donors, as well as d contributions from the c general public (see g sidebar, “How You Can s Help,” below).

And while H

how you can help

some nonprofits have come under scrutiny for their use of donor funds and sponsor affiliations, Vitamin Angels has remained one of the most trusted, transparent, and efficiently run charities in the nation. In fact, they have received six consecutive 4-star ratings (the highest rating) from Charity Navigator (charitynavigator.org), the largest independent charity evaluator in the United States. The site rigorously analyzes charities based on financial data such as program expenses. This figure represents the percentage of a nonprofit’s budget spent on actual services delivered.

In the case of Vitamin Angels, that number is a whopping 94.1 percent (average program expense ratings fall between 65–75 percent). “Today, just 30 people at Vitamin Angels are helping to reach more than 40 million children,” says Schiffer.

“And more than 90 percent of every dollar goes to our programs.”

As for the future? “We want to get to a point where vitamin deficiency diseases are only in history books. Big picture: our hope is that every child, from the day he or she is born, has the chance to lead a healthy and productive life.”

This is the same hope shared by Monica and many countless others around the world. It’s definitely possible—especially with the help of angels among us.

There are several ways you can help support the work of Vitamin Angels and impact the lives of at-risk mothers and children. For starters, visit vitaminangels. org and click on the “Get Involved” tab at the top of the home page. You’ll find a list of opportunities, including an online donation form for individuals.

You can also sign up for the nonprofit’s email list and social media sites, which provide special access to stunning photographs of children and stories from around the world. In addition, this page features a link to the group’s partner/ sponsor page—a list of stores, supplement manufacturers, and raw material suppliers that back Vitamin Angels in one form or another.

The Healthy Edge

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3 Steps to Deal with Winter Challenges

BY MARY ANN O’DELL, MS, RD COLD AND FLU SEASON IS in full swing. Are you staying well? Most people don’t think about colds and flu until they actually get sick, but the time to think about it is now— before you get sick. Be prepared with these three steps.

1. CHOOSE NOURISHING FOODS. Adding certain foods to the diet can help boost the immune system. Yogurt and kefir supply beneficial probiotics, and berries and citrus fruits supply vitamin C and other antioxidants needed for a strong, healthy immune system. And reduce sugar intake because excess sugar can weaken the immune system.

2. ADD IMMUNITY BOOSTING NUTRIENTS & HERBS. Vitamin C, a key immune vitamin, is one of the most commonly depleted substances when the body is under stress. Vitamin D also plays an important role in strengthening your defense system to better fight off invading viruses and bacteria. A variety of herbs are available that can help support immune health to fight off infections. Echinacea and astragalus are general immuneboosting herbs. Goldenseal helps fight infection and soothes mucus membranes. Medicinal mushrooms, including shiitake and maitake, are rich in beta glucans that provide deep immune-health benefits.

All-Well Formula Helps support a healthy immune system.* An exclusive blend of nutrients, herbs, & medicinal mushrooms.

With echinacea, astragalus, shiitake mushroom, & more.

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3. STOCK YOUR NATURAL MEDICINE CABINET NOW. Be prepared if you do get sick with some supplies to nurture your body and fight infection. In addition to your regular immune boosters, stock an herbal formula with osha, garlic, and oregano oil to help fight and clear congestion.

Keep herbal cough syrup, throat spray, and tea on hand to soothe coughs, calm throat irritation, and maintain hydration.

Be prepared this cold and flu season. Take a proactive approach to stay well, but also be prepared if you do get sick.

Osha Throat Soothing Spray A blend of coating, soothing herbs in a convenient throat spray.* Contains osha to support respiratory health.* Enhanced with echinacea & propolis for immune support.*

Congestaleve Immediate respiratory system support.* With osha, yerba santa, garlic, oil of oregano, & more.

Concentrated liquid extract in convenient capsule form.

December 2015

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3 Ways to Chase the Blues Away ’TIS THE SEASON FOR…the blues?

It’s something everyone deals with at some point, and many people experience mild depression, or “the blues” around the holidays. Many factors that contribute to mild depression can be controlled and changed to help reduce the chance of experiencing depression. Here are three keys to help fight the blues.

GET A NATURAL BOOST! Levels of amino acids in the body are related to the amount of feelgood neurotransmitters in the brain.

Research suggests that supplementing with L-tyrosine can increase levels of dopamine and norepinephrine, which help with mood stabilization and mental endurance. Glutamine, which is used up faster during times of stress, also helps fight fatigue and depression.

Research suggests that deficiencies of vitamin B12, folic acid, and/or iron may all be related to the development of depression, and since the B vitamins are used up faster during stressful situations, they need to be replenished on a daily basis. The herb St. John’s wort has been used for mood swings and anxiety that can occur during times of stress. It can help restore emotional stability and relieve anxiety.

Adaptogens, such as eleuthero and ashwagandha, can help by supporting the body’s response to physical and emotional stress, promoting an increase in physical and emotional endurance.

EXERCISE TO FEEL GOOD! Exercise raises endorphin levels (the feel-good hormones), which are commonly found to be low in depression. Exercise is associated with decreased anxiety and depression, and increased self-esteem and happiness.

Something as simple as even a short, brisk walk can make you feel better.

REST TO REJUVENATE! Lack of sleep means less time for your body to recuperate from the previous day’s activities. The result can be irritability, moodiness, and even adrenal exhaustion. Be sure to cut back on caffeine, especially later in the day, to avoid sleep problems associated with overstimulation.

PMA Positive Mental Attitude

BY MARY ANN O’DELL, MS, RD

NOTE: These recommendations are for mild depression. Severe depression can be serious and should be treated by a qualified health care professional.

Adrenal Factors Stress Support

Promotes mental performance.*

Supports the body during stress.*

Promotes feelings of well-being.*

Nourishes the adrenal glands.*

With amino acids & GABA.

With pantothenic acid, eleuthero, & turmeric.

Opti-Extract St. John’s Wort 300 mg Intended to provide natural mood support.* High quality standardized Opti-Extract.

With 0.3% hypericin per capsule.

The Healthy Edge

HE_December20 15_24-25.indd 25

25

10/30/15 4:30 PM

pure beauty

By Sherrie Strausfogel

skin-saving EFAs These key fats may be an important link to fuller, smoother, more radiant skin

E

ssential fatty acids (EFAs) protect skin cell membranes by forming a barrier that prevents moisture from quickly evaporating. As you age, the loss of EFAs affects the structure of your skin cells, resulting in thinner, drier, more wrinkled skin.

Your body can synthesize most of the fats it needs from the food you eat.

However, two essential fatty acids—linolenic and linoleic—cannot be produced in the body and must be obtained from food.

Linolenic acid is an essential omega-3 fatty acid found in seeds (notably chia and flaxseed), nuts (especially walnuts), and many common vegetable oils.

Linoleic acid is a polyunsaturated omega-6 fatty acid that is abundant in many vegetable oils, especially safflower, sunflower, and corn oils.

Linolenic acid is the essential fatty acid most beneficial to your skin, whether in your diet or your skin care products. Dermatologist Nicholas V. Perricone, MD, reports in his best-selling book, The Wrinkle Cure, that foods rich in omega-3 fatty acids help reduce the body’s production of inflammatory compounds—chemicals involved in the aging process that affect how healthy the skin looks and feels.

Essential fatty acids in skin care products are also anti-inflammatory while providing moisture to the skin, says Manhattan dermatologist and assistant professor at Mount Sinai School of Medicine, Debra Jaliman, MD. “EFAs are good for people with very dry skin, for example, those prone to eczema. Because EFAs have been shown to have an anti-inflammatory effect, anyone who is prone to allergies or redness will benefit from EFAs.” The disadvantage of oils containing linoleic acid is the relatively limited shelf

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life as they are sensitive to oxygen. Oils with a natural antioxidant content, such as vitamin E, have a substantially longer shelf life.

Badger Organic Argan Face Cleansing Oil is ideal for all skin types. This facial oil cleans and rebalances skin, leaving it refreshed and glowing. It nourishes skin with essential vitamins and fatty acids, and uplifts the mind and senses with a floral citrus aroma.

EAT FOR BEAUTY Get more skin-supporting essential fatty acids in your diet with these delicious salmon snacks. Recipe by Chef Neil Zevnik.

Smoked Salmon & Cucumber Canapés MAKES ABOUT 32 CANAPÉS Light, healthy, and visually appealing—the perfect party nibble. Use leftover cucumbers for salad, tossed with any leftover yogurt mix as dressing!

1

cup plain nonfat Greek yogurt

2

Tbs. chopped fresh dill

1

Tbs. microplaned lemon zest

½ tsp. coarsely ground black pepper 2

large European seedless cucumbers

8

oz. wild Alaskan cold-smoked salmon, thinly sliced

Tiny sprigs of dill for garnish 1. Stir together yogurt, dill, lemon zest, and pepper. Chill at least 1 hour to blend flavors and firm slightly.

Restore dry, thinning skin with Reviva Labs Nourishing Cream. This light moisturizing cream is a blend of 10 oils rich in omega-3 and omega-6 essential fatty acids (sunflower, flaxseed, borage, rosehip, hemp, avocado, wheat germ, black currant seed, olive, and sesame seed) plus pomegranate oil.

Easily absorbed, it helps strengthen, plump, and smooth the skin on your face and hands.

Soften and moisturize dry winter skin with Aroma Naturals Raw Shea Butter Crème. This whipped shea butter moisturizer is activated with organic coconut water, aloe vera gel, and green tea for quick hydration. The gluten- free formula nourishes skin with bioactive omega 3-6-7-9 fatty acids. And it comes in an Eco-Airless pump bottle to protect the product.

2. Peel cucumbers partially, leaving four strips of peel on. Slice into quarter-inch rounds.

3. Cut salmon into 2-inch pieces.

4. Arrange cucumber slices on large sheet pan covered with waxed paper. Place ½ Tbs. of yogurt mix on each slice, top with folded piece of salmon, and add a sprig of dill on top. Refrigerate until ready to serve.

PER CANAPÉ: 30 cal; 5g pro; 1g total fat (0g sat fat); 1g carb; 10mg chol; 5mg sod; 0g fiber; 0g sugars

Hydrate thirsty skin with Nourish Organic Rosehip & Rosewater Body Oil Mist. This rejuvenating body spray improves skin texture, evens tone, and replenishes with essential fatty acids, antioxidants, and vitamins.

It’s the perfect soother for sun-damaged or irritated skin. Vegan formula.

December 2015

HE_December15_PureBeauty_JS.indd 26

10/30/15 3:11 PM

Melatonin 10 mg Melatonin may be helpful to support a restful night’s sleep.* Helps support a normal circadian rhythm.* Wake up feeling fresh and energized.* Feel the snap tab difference!

Bio Nutrition, Inc. Island Park, NY 11558 U.S.A. www.bionutritioninc.com 516-432-1590

Bio Nutrition offers two 5 mg doses in one easy Snap Tab!

Award Winning Dieter’s Tea PINEAPPLE E X T R A C T T E A with

GARCINIA CAMBOGIA

Only Natural’s Pineapple Extract Tea is a delicious blend of Pineapple, Green Tea, Garcinia Cambogia and Senna Leaf.

Pineapple tea has been used for centuries as a natural digestive aid.* Only Natural’s Pineapple Extract Tea with Garcinia Cambogia is designed to improve digestion and cleanse the body naturally.* Only Natural uses the finest quality fruit and herb extracts in our family of select teas.

For more information visit our website at www.onlynaturalinc.com or call 1-516-897-7001 *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.

BN_Nov15_batch print.indd 6

9/25/15 4:18 PM

clean eating

holiday cheat sheet

Celebrate safely by avoiding these gluten-free holiday pitfalls

T

is the season for lots of hustle and bustle—and eating, drinking, and hopefully being merry. It’s not the season to be complacent, though, because gluten lurks at every turn.

So it pays to be prepared with glutenfree ideas and products to help you maneuver through common holidayoriented situations.

Looking for an energy boost to keep you shopping instead of dropping?. Stock up on snacks that give you staying power such as nuts, nut butter sandwiches, gluten-free protein bars (Organic Food Bar, Pure Bar, Simple Squares Snack Bar), or gluten-free jerky (Krave Jerky in Basil Citrus, Sweet Chipotle or Chili Lime). Keep these convenient, protein-rich foods on hand, and be sure to pack them in your purse or coat pocket before you head to the mall, even if you don’t plan to be out for long. This time of year, you never know when you might run into a great sale or long lines that turn a one-hour shopping trip into an all-day affair.

night or in-between meals. Flavors include Fennel Spice, Spinach Chive, Broccoli Cilantro, Tomato Mint, Beet Cabbage, and Carrot Curry.

In need of a hot drink to warm you up? Whether you’re out caroling, viewing outdoor holiday light displays, ice skating, or shoveling snow, it’s easy to get chilled. Unfortunately, canned soups, broths, several-ingredient teas, and coffee substitutes are all common sources of hidden gluten, so you have to plan ahead.

Seek out a seasonal tea to get you in the spirit. Zhena’s Gypsy Tea Firelight Chai Red Tea is a perfect choice for a caffeine free, gluten free tea. For something satisfying and warming, yet very different, try Numi’s Organic Savory Tea. It’s a vegetable, spice, and decaf tea blend that’s really more like a light soup. But with only five calories or fewer, it won’t weigh you down late at

Not sure if there will be anything safe for you to eat at a holiday party?

There are several different things you can do. Try talking with the hostess a few days in advance, tell her that you eat gluten free, and politely ask what types of foods will be served. You never know.

Maybe she eats gluten free, too!

If she doesn’t—and if it sounds like most of the food will contain gluten— prepare ahead of time by eating some protein such as chicken or turkey slices before the party to keep you satiated.

Then just nibble on undeniably safe party choices such as fruits or vegetables with guacamole or hummus. It’s also a good idea to bring a gluten-free dish that you made. It’s a nice gesture, and it gives you one guaranteed safe option.

28

Gluten-Free Giving: For the perfect holiday stocking stuffers, try these gluten-free sweet treats.

Jennie’s Coconut Macaroon Spry Gems Mints Yum Earth Roadside Rootbeer Candy Drops Surf Sweets Gummy Bears & Jelly Beans Pascha Dark Chocolate Bars

December 2015

HE_December2015_clean eating_JS.indd 28

10/30/15 1:08 PM

By Melissa Diane Smith

Seared Filet Mignon Truffle Roll-Ups

PHOTOGRAPHY THIS PAGE: PORNCHAI MITTONGTARE

Makes About 16 Pieces These elegant canapes are always a huge hit at cocktail parties. Make sure you source humanely—Niman Ranch is a good choice. Recipe by Neil Zevnik.

2 Tbs. cracked black peppercorns 1½ lbs. filet mignon “tails” (the narrow portions) 2 Tbs. olive oil Truffle-infused olive oil Coarse finishing salt, preferably Maldon or fleur de sel 2 oz. wild baby arugula ½ lb. Manchego cheese, shaved into vertical strips with a vegetable peeler 1. Place cracked peppercorns on flat plate, and roll and press filet pieces in them.

2. Heat olive oil in heavy skillet over medium-high heat. Sear peppered filet on all sides, about 3–4 minutes total, until outside is seared and inside is rare. Let sit for at least 15 minutes.

3. Slice filet against the grain into small, thin pieces. Lay out each piece, dribble with a drop or two of truffle oil, sprinkle a few grains of salt. Lay on two leaves of arugula and one shaving of cheese; roll in both sides; and secure with a toothpick.

Repeat with all pieces. Serve immediately, or refrigerate until ready to serve. per serving: 140 cal; 12g pro; 9g total fat (4g sat fat); 1g carb; 42mg chol; 207mg sod; <1g fiber; <1g sugars

Savory Sweet Potato Balls Serves 28 balls These morsels make a nice appetizer at a holiday party, and the balls also go very well with eggs and turkey sausage for brunch. For a more carb-conscious option, omit the pecans, reduce the amount of salt and shallot, and use the batter as a spread in collard wraps stuffed with turkey or chicken pieces.

1½ lbs. sweet potatoes (about 2 medium), peeled and cut into small chunks 2 Tbs. organic extra virgin olive oil 4 Tbs. almond meal or ground pecans ⅝ tsp. unrefined sea salt ½ tsp. gluten-free garlic powder ½ tsp. dried oregano 2 tsp. fresh thyme leaves, minced, or ¼ tsp. ground dried thyme 4 Tbs. thinly sliced spinach leaves 1 medium shallot, minced 6 Tbs. finely chopped pecans 1. Preheat oven to 400°F. Steam sweet potato pieces over medium heat in medium pot until tender, about 10–15 minutes. Allow sweet potatoes to cool slightly, then place them in food processor. Add olive oil, almond meal, salt, garlic powder, oregano, and thyme, and process until smooth. Turn food processor off, and mix in spinach, shallot, and pecans until well distributed.

2. Drop batter by rounded tablespoon on parchment-lined cookie sheet. Using slightly wet hands, round each spoonful of batter into smooth ball with slightly flat bottom. Bake 20 minutes. Allow to cool 5–10 minutes before removing from parchment paper and serving. per serving: 41 cal; 1g pro; 3g total fat (<1g sat fat); 4g carb; 0mg chol; 48mg sod; 1g fiber; 1g sugars *Reprinted from the Going Against the Grain Group, 2013.

The Healthy Edge

HE_December2015_clean eating_JS.indd 29

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10/30/15 4:22 PM

natural gourmet

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

get your holiday game on This holiday season, give the chicken and turkey a pass and try these delicious Cornish game hens

“I

Notes From Chef Jeannette: If you don’t have garam masala, you can substitute a mixture of 2 tsp. cinnamon, 1 tsp. cumin, ½ tsp. cloves and ½ tsp. cardamom for the rub. If you don’t have a roasting rack, you can arrange the hens directly on top of the veggies or roast them in separate pans.

You may wish to raise the oven temp to 400°F for the last few minutes of cooking time to get a darker browning on the skin, but watch them closely so the ginger in the rub doesn’t burn. If the hens don’t have enough space between them, the skin won’t brown as nicely and they’ll take longer to cook.

Festive Game Hens with Seasonal Roots SERVES 4 This delicious dish highlights sweet root vegetables seasoned with holiday spices and richly roasted in butter, which is making a well-deserved comeback after a recent study in the Annals of Internal Medicine absolved saturated fat of any role in heart disease.

1 2 2 2 1

sweet potato, peeled and diced (¾-inch dice) carrots, peeled and diced parsnips, peeled and diced tsp. plus 3 Tbs. pastured butter, softened tsp. palm sugar (or brown sugar)

1 tsp. cinnamon ½ tsp. salt, plus more to taste 1½-inch chunk peeled fresh ginger root, finely minced 1½ Tbs. ground garam masala

PHOTOGRAPHY THIS PAGE: PORNCHAI MITTONGTARE

t tastes like chicken.” I know. I know. That’s what everyone says about every kind of unusual meat from squirrel to rabbit. But the fact is that Cornish game hens have a really unique taste and texture—and they’re easier to make than most people think, especially in Chef Jeannette’s simple and delicious recipe.

Cornish game hens aren’t actually “game” birds at all—they’re hybrid broiler chickens bred specifically to develop a small juicy bird perfect for single servings. (The US Department of Agriculture defines the Cornish game hen as a “young immature chicken, less than five weeks of age, weighing not more than two pounds ready-to-cook weight.”) And though we call them “hens”, they can actually be male or female.

But don’t think of these birds as just another chicken. They’re much easier to roast evenly than chicken or turkey because of their small size, and their meat is succulent, tender, juicy, and flavorful—and nutritious. A 3½-oz. serving contains about 23 grams of protein, a host of B-vitamins, and minerals such as selenium and zinc. Enjoy!

– Dr. Jonny

2 tsp. palm sugar (or brown sugar) 4 Cornish game hens (about 2 lbs. each) black pepper, to taste 4 small shallots, peeled and halved 1 clementine, peeled and quartered

1. Preheat the oven to 375°F. In large bowl, combine sweet potato, carrots, parsnips, butter, palm sugar, cinnamon, and ½ tsp. salt, and toss well to evenly coat. Transfer to large roasting pan, and arrange in an even layer. Place rack over vegetables, and set aside.

2. In small bowl, combine 3 Tbs. butter, ginger, garam masala, and palm sugar. Mix well and set aside.

3. Pat game hens very dry and season to taste with salt and pepper, including inside cavities. Place 2 shallot halves and 1 clementine quarter inside each cavity. Rub equal parts butter/spice mixture all over skin.

4. Arrange hens on the rack over vegetables. Roast 45–55 minutes until juices run clear when thighs are pierced, and skins are lightly browned. per serving: 1308 cal; 98g pro; 89g total fat (28g sat fat); 25g carb; 590mg chol; 607mg sod; 6g fiber; 10g sugars

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December 2015

HE_December15_NaturalGourmet_JS.indd 30

10/30/15 10:25 AM

Inactivates hidden gluten found even in gluten-free diets* Did you know gluten can be found in some surprising places?

• • • • • • • • • • • • • • • • • • • • • • • • •

Baked beans Blue cheese Broth, bouillon Candy Chocolates Color (artificial, caramel) Dry roasted nuts French fries Gravy Herbal teas Ice cream Imitation seafood Imitation bacon Maltodextrin Marinades Processed meat Rice mixes Salad dressings Sauces Sausage Seasonings Self-basting poultry Soup, soup bases Soy sauce Vegetarian “burgers”

Laboratory testing shows that the enzymes used in other commercially available dietary supplements that claim to help digest hidden gluten, are actually less effective than Tolerase® G, which quickly digests more gluten.

Choose GlutnGo with Tolerase® G! • Degrades gluten in the human gastrointestinal tract.** • Is stable and active under a variety of gastric conditions—even at low stomach pH.** • Digests the immunogenic parts of gluten that trigger an immune response.**

BEFORE Y P L P

Q

Q P

P

Y Q P

Q

P L

AFTER Tolerase ® G cleaves peptides after a proline residue

Y

P L

P Q

P

Q

P L

Y

Q P

Q P

* This product is not intended to replace a gluten-free diet and is not suitable to treat or prevent celiac disease. ** 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.

800-BRICKER • info@BrickerLabs.com

BN_Nov15_batch print.indd 6

9/25/15 4:04 PM

favorite things

By Lisa Turner

75-minute holiday meal No time for a whole turkey?

Try this simple-but-festive holiday menu.

I

f you’re feeling the holiday crunch and don’t have a lot of time to spend in the kitchen, don’t worry. This speedy meal features fast-cooking turkey breasts, traditional sides, and even a savory gravy.

Just add some simple salad fi xings (prewashed greens and cherry tomatoes) with a bottled dressing and set out a few easy appetizers (dishes of olives, crackers and cheese, Marcona almonds), and you’ll have more than enough for a party of eight—all in a little more than an hour.

Sage- and Rosemary-roasted Turkey with Pan Gravy, Garlic Mashers, and Sautéed Greens with Cranberries and Pecans SERVES 8

4

Tbs. olive oil, plus more for oiling pan and sautéing kale

4

Tbs. minced rosemary leaves

4

Tbs. minced sage leaves

8

garlic cloves, 4 pressed in a garlic press, 4 finely minced

2

boneless turkey breast halves, skin on

3

lbs. fingerling or baby red potatoes (whole, or halve larger ones)

2

Tbs. butter or butter substitute

½–1 cup skim milk or milk substitute ¼

cup chopped parsley

2

large bunches kale, stems removed, leaves chopped

2

small shallots, chopped

⅓

cup dried cranberries

⅓

cup chopped pecans

3

Tbs. regular or gluten-free flour

¼

cup white wine

1 ½–2 cups chicken stock

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1. Preheat oven to 450°F. Lightly oil roasting pan.

2. Combine olive oil, rosemary, sage, and 4 pressed garlic cloves in small bowl, and mix to make paste. Gently loosen skin on turkey breasts, and smear paste on meat.

Sprinkle generously with salt and pepper. Smooth skin back over breasts, arrange breasts on roasting pan, place in oven, and lower heat to 400°F. Cook 45 minutes, or until meat reaches internal temperature of 165–170°F. 3. While turkey is cooking, combine potatoes and water to cover in large pot. Bring to a boil, reduce heat, cover, and cook 15 minutes, or until tender.

4. Drain potatoes and return to pot. Add butter or butter substitute, milk, parsley, and 4 cloves minced garlic. Smash to mix. Season to taste with salt and pepper, and keep warm.

5. Heat 1 Tbs. olive oil in large sauté pan. Add kale and shallots, and toss to coat. Cook 1–2 minutes, or until bright green. Add cranberries and pecans, and toss to mix. Cover pan, turn off heat, and let stand 7–10 minutes.

6. Remove turkey from oven; arrange breasts on platter, and tent with foil. Let stand until serving. Put roasting pan on burner, sprinkle flour over pan drippings, and cook 2 minutes, whisking. Slowly whisk in wine, scraping bottom of pan to remove cooked bits. Slowly whisk in chicken stock. Simmer 3–4 minutes, until thickened. Season with salt and pepper, if desired.

7. Transfer potatoes and kale to serving dishes. Pour gravy into gravy boat. Slice meat, and serve hot, with potatoes, gravy, and kale. per serving: 578 cal; 40g pro; 26g total fat (6g sat fat); 47g carb; 101mg chol; 369mg sod; 5g fiber; 5g sugars

December 2015

HE_December15_FavoriteThings_JS.indd 32

10/30/15 10:24 AM

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

Oil of Oregano Provides antioxidant support.* Used for centuries as an antimicrobial agent.* Natural extract of oregano leaf.

Melatonin Dots May support rest and relaxation.* Melatonin is a hormone naturally produced by the body.

1 mg per sublingual tablet.

Glucosamine Complex with MSM

Organic Chamomile Tea Traditionally used for calming & relaxation.* Organic herbal tea.

Caffeine free.

Cedarwood Body Wash & Deodorant Refreshing, hydrating body wash with coconut cleansers nsers & cedarwood oil to cleanse nse and heal.

Deodorant gives long lasting odor protection with witch hazel, lichen and essential oils.

Plus aloe vera to soothe skin.

PurExtract™ Passionflower e Calms & soothes the nervous system.*

Complete formula with Glucosamine, Chondroitin, & MSM.*

Relaxing herb.*

HE_December 2015_InsideBack.indd 33

Essential nutrient for calcium utilization.* Natural lanolin source for vitamin D3 (cholecalciferol).

In easy-to-swallow capsules for maximum absorption.

Supports healthy joint function.*

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Vitamin D3 2000 IU

Concentrated liquid extract.

Pomegranate Shower Gel & Body Lotion Fruity scent, a bit sweet & a bit tangy.

Shower Gel soothes dry skin with aloe & oatmeal.

Lotion softens skin with aloe, borage oil, & shea butter.

Henna Cream Dark Brown Hair coloring and hair treatment with organic extracts.

No peroxide, ammonia or parabens.

Covers gray & white hair on the first application.

10/30/15 3:06 PM

w w w. c h a m b e r l i n s . c o m

Where to find all of the great products seen in this magazine:

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Promotes urinary tract health.* We Accept these Major Credit Cards:

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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.

HE_December 15_Chamberlins_BackCover.indd 34

Full spectrum, one-a-day cranberry formula.

Produced from cranberry fiber, infused with cranberry extract.

10/30/15 9:55 AM