THE ULTIMATE ENERGY SUPPLEMENT
NATURAL WAYS TO BALANCE BLOOD SUGAR
Cuckoo for Cocoa
WHY WE LO E CHOCOLATV E p. 10
love aff air PASSION POTIONS
from aphrodisiac foods to herbal libido boosts
plus+ THE BEST
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Mud Masques Convenient single use facial masques that are 100% natural and have no artiﬁcial preservatives. The Million Year Mud Masque is a revitalizing face masque with rhassoul mud, organic juniper, manuka honey, shea butter, ginseng and clove. Miracle Mud Masque is a Dead Sea deep pore cleansing masque with Dead Sea mud, Dead Sea salt, dulse seaweed, marula oil, baobab & aloe vera. White Thai Mud Masque is a rejuvenating masque with White Thai clay, lemongrass, lotus blossom, ginger, sesame, aloe vera & jasmine tea.
SetFree Natural Care Products SetFree uses herbs and botanicals to create products for those seeking to reduce the amount of chemicals they are exposed to. Easy Breathe is an aromatic room spray based on eucalyptus and pine extracts. Use it on bedding & clothing, in bedrooms, & in cars. Mosquito Repellent is a natural alternative for repelling insects using clove & thyme essential oils. It can be sprayed directly on skin & clothing. After Sun Mist provides refreshing after sun care based on chamomile, aloe & calendula. It is excellent for both face & body.
Stevia Sweetened Chocolate Bars Enjoy these guilt free 70% cocoa dark cchocolate bars. Sweetened with stevia and ffortiﬁed with prebiotic inulin, Coco Polo gives yyou the chance to indulge that chocolate ccraving. Gluten free and Sugar free. Choose ffrom Original, with Cherries, or with Almonds.
Whitening Plus Oral Care Whitening Plus products incorporate natural whiteners, tea tree oil, and breath fresheners to leave your teeth cleaner and brighter. Whitening Plus Toothpaste is SLS free and ﬂuoride free. It uses bamboo ﬁber and baking soda to ﬁght stains naturally. Whitening Plus Mouthwash is sugar and alcohol free. It uses zinc citrate to help reduce plaque for a brighter smile, and spearmint, wintergreen and tea tree oil for fresher breath.
Superfood Nut Butters Kolat introduces superfood fusion fruit and nut butters for a nutrient-rich treat. Dark Chocolate Coconut Almond Butter is made with antioxidant rich chocolate, shredded coconut & heart healthy almonds. Espresso Hazelnut Butter is made with ground espresso beans, sweet dates, almonds & hazelnuts. Gluten & dairy free, with no added sugar.
Blue Jam Coffee Jamaica Blue Mountain & four other varietals come together in one harmonious blend, freshly roasted to preserve ﬂavor. Reggie’s Roast Coﬀee goes beyond fair trade - a percentage of proﬁts earmarked for health and education programs for the farming community of Jamaica's Blue Mountains.
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Maca – Prize of the Inca
Fusion Diet Systems
Active Libido Formulas Active Libido for Men is formulated with horny goat weed, maca and tribulus to help maximize performance and enhance arousal and desire.* Active Libido for Women contains eleuthero, Ashwagandha, maca and L-theanine to support healthy libido, promote physical response, and promote normal lubrication.*
Vanity Energy Drink This unique beauty & energy drink contains nutrients and herbs to combat the aging process.* Formulated with green tea extract for antioxidant & metabolism eﬀects; Resveratrol for anti-aging beneﬁts; Maca to combat fatigue; and Mucuna (Kiwanch) for its link to growth hormone production.* Vanity is sweetened with agave nectar, and has a natural caﬀeine boost from guarana equal to 1 cup of coﬀee.*
Perceptiv Cognitive Supplement This clinically proven formula protects against the normal cognitive decline associated with aging.* Helps enhance mental clarity & improve memory.* Helps restore a healthy mood.* Includes vitamins, N-acetyl cysteine, Acetyl L-carnitine and SAMe.
One herb that has generated a lot of interest over the last year is nothing new! Maca was a staple food of the Incan people, and has been used for hundreds of years in Peru for both food and medicinal beneﬁt. Maca was highly prized by the Incan culture who would feed it to their warriors before battle for stamina and energy. Both the Incans and their Spanish conquerors found that maca, when fed to livestock, increased their fertility and breeding. Today, studies on maca reveal chemicals responsible for these properties. Maca has been shown to have a positive eﬀect on sperm count in men and on libido in both men and women. Maca has also been shown to have beneﬁt for menopausal complaints, general fatigue, and mood. Maca is considered to be an adaptogen, an herb that normalizes body functions during stress. Maca may help relieve the negative eﬀects of stress in the body, allowing users to handle stress better. Maca has even been called "Peruvian ginseng" because of its adaptogenic function and because it helps to increase stamina and overall energy.
Skin ReVive Natural Defense This unique whole food formula promotes skin health, cleansing and rejuvenating skin from the inside.* It is a good source of antioxidants, enzymes & collagen.
Lemongrass Herbal Infusion A refreshing, clean herbal tea with a pure lemon essence. Enjoy this invigorating citrus indulgence made with 100% organic single garden tea. Naturally caﬀeine free. Each cup is perfectly balanced.
PurExtract™ Maca • Helps maintain healthy sexual function.* • May support energy & endurance.* • Concentrated liquid extract.
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features 18 Restore Amour We’re bombarded with ads for pharmaceutical “performance enhancers” and other drugs that claim to put the spark back in your love life. But what about the side effects? Before you reach for that little blue pill, check out these natural ways help reignite the passion in both men and women.
22 The Perfect Balance Diabetes has become an epidemic in America, but it doesn’t have to be. With a simple regimen that includes a healthy diet, exercise, and appropriate supplements, you can prevent and treat insulin resistance and control your blood sugar.
departments NEWS FLASH
Hot Off the Press. The latest news from the world of health and nutrition.
Unlimited Energy with Carnitine. This super supplement can help fight fatigue, reduce signs of aging, and more.
Chocolate Fix. When it comes to this tasty treat, modern science is finally catching up with ancient wisdom.
Natural Help for COPD. Safe, effective ways to help you breathe easier.
Stave off cataracts and age-related macular degeneration with targeted antioxidants and herbs.
If you’re thinking about having a baby, the time to start cleaning up your diet and boosting your intake of important nutrients is before conception.
Sweet Relief for PMS. Nutrients and herbs to help calm unpleasant symptoms.
Diet, exercise, and supplement tips that can help raise good cholesterol, lower bad cholesterol, and improve heart health.
HEALTHY PREGNANCY HERBAL ADVISOR
Foods and herbs—including green tea and reishi mushrooms—that reduce cancer risk.
Skin Care Basics. From dry to oily to “normal,” here are the keys to radiant skin.
Best Dairy-Free Milks. These delicious alternatives make it easy to leave cow’s milk behind.
On the Menu: Omega-3s. Tasty tips for getting more healthy fats into your diet.
1/2/14 2:47 PM
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12/19/13 1:27 PM
letter from the editor
Healthy Love February is the month when we celebrate romance with Valentine’s Day. But when you think about it, love is a lot like our health. Both have to be nurtured continually in order to thrive, and if you lose either one, it’s not always easy to get it back.
Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed
Production Director Cynthia Lyons
In fact, keeping yourself healthy—and encouraging your loved ones to do the same—is one of the greatest gifts you can give. And it takes a little more effort than remembering to send flowers every February 14, (but it’s definitely not an excuse to forget the flowers, guys). Our cover story this month (“Restore Amour,” p. 18) gives Cupid a hand with an in-depth look at natural ways to reignite the fires of passion—from stimulating foods to herbal libido boosters. We’ve also got the latest on the benefits of our favorite Valentine’s treat, chocolate (p. 10). Specifically dark chocolate, which may help reduce heart disease risk, improve metabolism, and even ease migraine pain. This issue also features natural solutions for uncomfortable PMS symptoms (p. 12), insulin resistance (p. 22), cancer prevention (p. 17), and cholesterol control (p. 26). Plus, we’ve got the lowdown on the best dairy-free “milks” (p. 30), as well as simple, tasty ways to get more omega-3 fats into your diet (p. 32)—with heart-healthy recipes that are perfect for celebrating a day of love. Jerry Shaver Executive Editor Have a question or comment? Email us at email@example.com.
Production Manager Mark Stokes
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 800.443.4974, ext. 703; Fax: 317.536.3708
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Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox
THE HEALTHY EDGE. Vol. 4, No. 1. 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.
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This season, when it comes to your immune health:
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11/21/13 11:33 AM
vitamin C A powerful internal antioxidant that supports lymphocyte and natural killer cell activity, as well as white blood cell production (associated with a strong immune system). Your body cannot make vitamin C on its own, so you have to get it from food and/or supplements. It’s essential for numerous bodily processes, including bone and connective tissue health. Vitamin C also increases the body’s absorption of iron and regenerates vitamin E. Reduce the frequency and duration of colds and flu, particularly in extreme athletes and those living in cold climates; boost energy; alleviate allergies; strengthen bones; enhance collagen production; reduce cancer risk. Daily dosages vary widely from person to person. In general, at least 1,000 mg of vitamin C daily and up to 15,000 mg daily can be used. Abdominal bloating, gas, and loose stools are signs that you’ve taken more than your body can absorb. Ester-C is a proprietary form of vitamin C that is non-acidic and highly absorbable. It’s available in capsules and powders.
Delays HIV Progression
for Diabetic Neuropathy and Depression
A study of 878 HIV patients, published in the Journal of the American Medical Association, found that supplementing with a multivitamin in the early stages of HIV infection delays immune system decline and illness. Key nutrients that maintain a healthy immune response include vitamins C and E, B complex vitamins, and the trace mineral selenium, which has been shown to help prevent the replication of HIV. “Micronutrient deficiencies, known to influence immune function, are prevalent even before the development of symptoms of HIV disease, and are associated with accelerated HIV disease progression,” the study authors noted.
Vitamin D reduces depression, neuropathy pain, and tingling in the hands, feet, and legs—all of which are common side effects of type 2 diabetes. This is according to a study conducted at Loyola University Chicago involving women with type 2 diabetes. Subjects took high-dose vitamin D for six months, but began to experience significant relief at the three-month mark. “Vitamin D has widespread benefits for our health and certain chronic diseases such as type 2 diabetes,” said study co-author Sue Penckofer, PhD. A common vitamin D dose is 1,000–5,000 IU daily, but much higher doses were used in the study—50,000 IU daily—under medical supervision.
slash your health-care costs A review of hundreds of studies, funded by the Council for Responsible Nutrition Foundation, found that regular use of supplements by Americans age 55 and older could produce dramatic health-care savings (see chart below for examples). The complete findings were published in a report: Smart Prevention—Health Care Cost Savings Resulting from the Targeted Use of Dietary Supplements, available online at crnusa.org. Age 55 and Older
Supplements & Savings on Avoidable HealthCare Costs
Women with osteoporosis
k CALCIUM AND VITAMIN D:
Men and women with age-related eye disease
k LUTEIN AND ZEAXANTHIN:
Men and women with coronary heart disease
k PSYLLIUM FIBER:
Over $12 billion between 2013 and 2020 k MAGNESIUM: $6.8 billion between 2013 and 2020 $3.87 billion per year
$4.38 billion per year k OMEGA-3 FATS:
Nearly $4 billion between 2013 and 2020
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11/21/13 11:29 AM
By Jack Challem
unlimited energy with carnitine Although our bodies make carnitine, they often don’t produce enough. Find out how supplements can fill in the gaps for better health and energy
cancers. After four weeks, the women who received carnitine had reductions in fatigue, improved appetites, increased muscle mass, and better overall quality of life.
HE BASICS: Carnitine, or L-carnitine, is a constituent of protein that is synthesized from the amino acids lysine and methionine. Your body’s cells need it to help burn fat for energy.
L-carnitine is the foundation of a family of related compounds, including acetyl-Lcarnitine, propionyl-L-carnitine, L-carnitine L-tartrate, and others.
Multiple sclerosis. People with multiple sclerosis (MS) often suﬀer from chronic fatigue. A study found that taking 2 grams daily of acetyl-L-carnitine led to signiﬁcant improvements in energy levels over a period of three months.
HOW CARNITINE WORKS:
Carnitine is considered a “conditionally essential” nutrient—although our bodies can make it, they often don’t produce enough. Carnitine shuttles fats from the watery outer region of cells into mitochondria, where both fats and glucose are broken down to make ATP, the chemical form of energy in the body. Acetyl-Lcarnitine can enter the brain, and the acetyl group helps form acetylcholine, an important neurotransmitter.
L-carnitine L-tartrate enhances muscle recovery from strenuous exercise, and propionyl-L-carnitine may be helpful in intermittent claudication, a condition characterized by poor blood ﬂow to the legs.
WHAT SHOULD YOU TAKE: beneﬁts. Tip: Consider combining carnitine with alpha-lipoic acid and coenzyme Q10 (CoQ10) because all three nutrients play important roles in energy production.
HEALTH BENEFITS: Anti-Aging. Two studies have found that seniors who were given 2 grams of carnitine daily had increases in mental and physical energy, with less fatigue, muscle pain, and sleep problems. Several animal studies and one human study found that a combination of acetyl-L-carnitine and alpha-lipoic acid reversed many of the signs of aging and restored both physical and mental vigor. Chronic Fatigue Syndrome. Doctors at Mercy Hospital and Medical Center in Chicago used either 3 grams of carnitine or drugs to treat 28 people diagnosed with chronic fatigue syndrome (CFS). Carnitine led to improvements in 18 markers of CFS severity and signiﬁcant improvements in 12 of the markers. The drug had no 8
Fibromyalgia. Acetyl-L-carnitine may be of particular beneﬁt to people with ﬁbromyalgia, a condition characterized by musculoskeletal pain. Italian doctors gave patients acetyl-L-carnitine orally (1,000– 1,500 mg) daily over a period of 10 weeks, along with a single injection (500 mg). Subjects who received the treatment beneﬁted from signiﬁcant reductions in pain, compared with patients who were given placebos. Chemotherapy. Surgery, chemotherapy, and radiation cause extreme fatigue, but L-carnitine may boost energy levels in cancer patients. Doctors gave 2 grams of L-carnitine three times daily to women undergoing treatments for cancer—including breast, ovary, uterus, and stomach
For physical fatigue, take 2–3 grams of carnitine daily with a high-protein meal. (You can divide the dose among breakfast, lunch, and dinner.) For mental fatigue or cognitive problems, try 1–2 grams of acetyl-L-carnitine daily. MRM CoQ10 with L-Carnitine This potent formula combines CoQ10 and L-Carnitine in an advanced liquid delivery form with a natural orange ﬂavor.
Akin’s & Chamberlin’s Acetyl L-Carnitine Each vegetarian capsule contains 500 mg of free form acetyl L-carnitine. There’s no gluten, dairy, or wheat in the supplement.
Paragon Plus Liquid L-Carnitine This light, citrus-ﬂavored liquid oﬀers 1,000 mg per serving of Carnipure, which is a proprietary form of L-carnitine.
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11/21/13 11:31 AM
By Vera Tweed
chocolate ﬁx Modern science rediscovers ancient wisdom with cacao
ncient civilizations considered cacao a life-enhancing, medicinal superfood, but once Milton Hershey ﬁgured out how to mass-produce milk chocolate over a century ago, cacao became synonymous with the sweet candy treat. Today, scientists are rediscovering what the ancients knew: Cacao is one of nature’s most powerful, therapeutic foods.
Cacao vs. Candy Technically speaking, Theobroma cacao is the tree that bears seeds that we usually call cocoa beans—although chocolate experts generally call the beans “cacao” and the powder “cocoa.” Either way, the beans are a concentrated source of antioxidants that lower blood pressure; improve cholesterol levels and blood ﬂow; enhance heart health; regulate blood-sugar and mood; lower levels of stress hormones; and even extend life. Chocolate emerges when ground beans are mixed with fat, sugar, and often milk. This process adds calories and dilutes the beans’ medicinal qualities.
Research A review of seven studies that followed more than 114,000 people, published in the British Medical Journal, found that those who ate the most chocolate had 37 percent less risk of heart disease, 29 percent less risk of stroke, and 31 percent less risk of diabetes. In the studies, people consumed chocolate bars, chocolate drinks, chocolate cookies, even chocolate supplements. Their overall intake was what mattered. In another study, researchers at the University of California, San Diego, found that people who eat chocolate are thinner than abstainers, possibly because the antioxidants in cocoa beans improve metabolism. And British researchers found that eating 100 grams of dark chocolate two hours before cycling reduced levels of oxidative stress that accompany exercise. 10
In 2012, the American Chemical Society, held a special symposium on cocoa where international experts presented research results, including: In smokers, cocoa antioxidants reduce harmful blood clotting. In the small intestine, antioxidants in cocoa inhibit the secretion of enzymes that cause inﬂammation, according to an animal study. Cocoa may reduce the risk of colon cancer by preventing harmful changes in cells. Cocoa protects the liver against damage and disease, according to animal research. Animal research found that cocoa soothes the trigeminal nerve. When excited, this nerve is a probable cause of migraines and temporomandibular joint (TMJ) disorder.
Ways to Eat Cocoa Consuming any amount of cocoa in place of less-healthy calories delivers beneﬁts. These are some ways to do it: For an antioxidant boost, eat 1 oz. of dark chocolate with 70 percent cacao instead of a cookie or candy. As a snack, try cacao nibs—the contents of a shelled cocoa bean. Sweetened and unsweetened nibs are available. Sprinkle raw cacao nibs on yogurt or a bowl of berries to add crunchiness. For a refreshing summer drink, blend ice cubes with unsweetened cocoa powder and your favorite nut milk or hemp milk. If you prefer more sweetness, add a touch of stevia. Instead of pouring sugar-ﬁlled chocolateﬂavored syrup on your ice cream, try shaved dark chocolate. When purchasing any type of chocolate ﬂavored drink mixes and foods, look for “cacao” listed as an ingredient, rather than chocolate ﬂavoring.
Choose “non-alkalized” chocolate or cocoa, as the alkalizing process destroys antioxidants. “Dutch cocoa” is alkalized.
How to Benefit from Supplements According to Eric Ding, PhD, a nutrition researcher at Harvard Medical School, “Between 400 and 500 mg of cocoa ﬂavonoids daily will produce maximum beneﬁts.” Outside of supplements, research suggests that you’d need to eat around seven 100-gram (3.5 oz) milk chocolate bars or three 100-gram dark chocolate bars to obtain that amount of ﬂavonoids.
CocoaVia Daily Cocoa Extract Supplement Each single-serving stick delivers 250 mg of cocoa flavanols from cocoa extract. Just stir the yummy low-calorie powder into yogurt, water, or your favorite beverage.
Reserveage Organics CocoaWell True Energy is made with organic cocoa powder, a plant flavanol complex including green tea, and an adaptogenic herbal blend to provide energy without jitters.
Hero Nutritionals Healthy Indulgence Multi Vitamin & Minerals are a delicious way to take your vitamins. Chocolatey, melt-in-your mouth medallions pack 60% cacao flavonoids plus 13 vitamin and mineral essentials.
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. The beneﬁcial effects of PGX will be greatly enhanced by a healthy diet and exercise.
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11/21/13 11:33 AM
By Michael T. Murray, ND
sweet relief for PMS Think PMS is a normal part of being a woman? It doesn’t have to be! You can feel better—less moody, bloated, and fatigued, for example—by trying a few select nutrients
remenstrual syndrome (PMS)—a recurrent condition that develops 7–14 days before menstruation— aﬀects 30–40 percent of women, with peak occurrences among those in their 30s and 40s. In most cases, symptoms are relatively mild, but they can be quite severe.
What Causes PMS? Scientists now believe that PMS is the result of alterations in brain chemistry that inﬂuence the brain’s sensitivity to hormones—the chief of which may be low levels of the neurotransmitter serotonin. Conventional medicine has focused on selective serotonin reuptake inhibitors such as Prozac and Zoloft—with their signiﬁcant side eﬀects—to treat PMS. Fortunately, many natural agents also show the ability to provide relief.
COMMON CONVENTIONAL TREATMENTS FOR PMS
A SECOND OPINION: DR. MURRAY’S TOP NATURAL THERAPIES
Birth control pills Antidepressants
Vitamin B6 and Magnesium 5-HTP Chaste Berry/Vitex
Nutritional Supplements for PMS Vitamin B 6 has been shown to be eﬀective in relieving PMS symptoms in over a dozen double-blind clinical trials. It may work in part by boosting the accumulation of magnesium within cells—magnesium deﬁciency has been implicated as a contributor to PMS. Studies have shown that when PMS patients are given a supplement containing high doses of Magnesium and B 6, they experience a substantial reduction in symptoms. Recommended daily dosages are 25–50 mg of B 6 and 300–450 mg of magnesium. 5-HTP is the “intermediate” compound between tryptophan and serotonin. It is more helpful in boosting serotonin levels than tryptophan, and has also shown greater eﬀects in improving mood and reducing sugar cravings. The typical dosage recommendation is 50–100 mg three times daily before meals. The beneﬁts of Chaste Berry in PMS appear to be related to its eﬀects on hypothalamus and pituitary function. As a result, the herb (also called vitex) is able to normalize the secretion of various hormones. One double-blind trial compared a daily dose of vitex (20-mg) with a placebo in 170 women. Over the course of three menstrual cycles, the women rated changes in their PMS symptoms. Women taking vitex reported a 52-percent reduction in symptoms, compared with only 24 percent for those taking placebo. The recommended dosage of chaste berry (often standardized to contain 0.5 percent agnuside) is 175–225 mg per day in tablet or capsule form, or 2–4 mL (½–1 tsp.) per day for liquid extracts.
Crystal Star Female Harmony This time-tested formula contains a hormone-balancing blend of 25 herbs, including maca, dong quai, and nettles.
Paragon Plus FemEqual Cycle Support Formulated with chaste tree berry and wild yam, this liquid herbal formula provides support for a healthy cycle.
Futurebiotics pmsharmony An advanced complex that contains clinically proven nutrients for PMS support, including DIM, B6, and magnesium.
IS YOUR DIET TO BLAME? Women suffering from PMS typically eat a diet that is even worse than the much-maligned standard American diet. Compared with symptom-free women, PMS sufferers typically consume:
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11/21/13 11:30 AM
By Emily A. Kane, ND, LAc
natural help for COPD Explore drug-free solutions for easing symptoms of Chronic Obstructive Pulmonary Disease, or COPD
My doctor diagnosed me with COPD and said I’d need to take steroids for the rest of my life. What exactly is this? And is there a better treatment? —Jacob W., St. Louis
Chronic Obstructive Pulmonary Disease (COPD) is a catchall designation that describes a group of lung problems—including chronic bronchitis, emphysema, and asthma—that make breathing diﬃcult. Conventional doctors typically have only one solution for any COPD-related disorder: a steroidal inhaler. Unfortunately, over time, steroids can destroy normal tissue, increase cancer risk, and often cause diabetes. The good news is that there are natural ways to treat COPD. One of the top natural remedies for COPD is glutathione, which is considered the most potent antioxidant that the human body produces. It’s also a superb detox agent that helps protect against irritants including pollution, poisons, drugs, and heavy metals. Nebulized glutathione can reduce symptoms of COPD if used regularly. In fact, this may be the single most important treatment for cystic ﬁbrosis, a genetic disease in which thick mucus builds up in the lungs. Many compounding pharmacies now oﬀer liquid glutathione, and you can pick up a nebulizer at almost any drug store. You can also ﬁnd relief with glutathione supplements. It’s important to use the “reduced” form of glutathione, also known as GSH. “Reduction” means attaching an electron to a molecule that would otherwise be missing one. Because GSH isn’t very stable, researchers have been looking for ways to extend its shelf life. Fairly recently, there has been a breakthrough with liposomal technology, which involves surrounding a nutrient with a fatty substance to help protect it from stomach acid and exposure. In this case, liposomal technology keeps GSH intact until it reaches the nuclei of cells in your body, where it goes to work. LivOn Labs and ReadiSorb both make high-quality liposomal GSH products. Source Naturals Reduced Glutathione also features GSH.
Nutrition for COPD An anti-inﬂammatory diet is a key to so many aspects of good health. The basics include using liberal amounts of the spice turmeric— ½ tsp. daily in capsules or food—as well the whole gamut of colorful 14
fruits and vegetables. Try to avoid mammal-based products such as cheese, milk, ice cream, beef, or pork. They all promote inﬂammation via prostaglandins in their saturated fat. Fatty ﬁsh, on the other hand, especially wild Alaskan salmon, is a super health food. Right up there with dark leafy greens, blueberries, and organic apples.
More Tips for COPD In addition to dietary changes and nebulized glutathione, here are a few more natural treatments to consider when dealing with COPD: Homeopathic Silica 12X. Take 1 pellet twice daily. Quercetin is a bioﬂavonoid found in apple skins and the inner skin of red onions that is also available as a supplement. Take 250 mg four times daily; if needed you can take up to 2 grams daily. Concentrated berry ﬂavonoids in liquid form. Take 1 Tbs. 1–2 times daily mixed in water, tea, juice, smoothies, or hot cereals. Liquid chlorophyll is high in magnesium, a natural muscle relaxant that can help relax constricted bronchioles. Take 1–2 Tbs. before activities that require lung power. CoQ10 helps create more available oxygen in the cells, which reduces demand on the lungs. You’ll need at least 100 mg daily. For optimal absorption, use ubiquinol CoQ10. Herbal remedies, especially cleavers (Galium aparine) capsules or tincture. NAC (N-acetyl cysteine, as a precursor to glutathione). Try 600 mg at bedtime. Selenium. This micronutrient is a critical agent in about 75 percent of all human detoxiﬁcation pathways. Take 400 mcg daily. Adrenal support. Your adrenal glands produce cortisol, a natural anti-inﬂammatory that works better—and is safer—than synthetic imposters such as Prednisone. Ask someone at your local health food store to recommend an adrenal formula.
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BY SALLY KARLOVITZ, CN
CATARACTS AND AGE-RELATED macular degeneration (AMD) are the two leading causes of blindness and visual impairment among millions of aging Americans. Fortunately, research has shown that nutrition can impact these conditions as well as the overall health of our eyes. Here are some of the key nutrients and herbs that can help keep your eyes seeing their best.
ANTIOXIDANT NUTRIENTS Vitamin C, vitamin E, and selenium are antioxidants that play a role in visual protection. One study found that people who consume plenty of A, C, and E vitamins, either by eating fruits and vegetables or by taking a supplement, decreased their risk of developing cataracts by 37 percent. Vitamin C is of particular importance because the eyes require more vitamin C than almost any other part of the body. It is the major antioxidant in the lens of the eye. CAROTENES Lutein is a natural carotene found in green leafy vegetables such as spinach and kale. This antioxidant is concentrated in the macula of the eyes. Studies show that people who supplement with lutein have a 57 percent lower risk of macular degeneration. Beta carotene, a common carotene found in sweet potatoes and carrots, converts to vitamin A in the body and is essential for healthy eyes.
HERBS One of the most well-known herbs for the eyes is bilberry, a cousin to the American blueberry. Bilberries and blueberries are rich in anthocyanins, plant compounds that strengthen the walls of the small capillaries leading into the eye, promote healthy circulation, and act as antioxidants that protect against free radical damage to the eyes. Studies have shown that bilberry extract can help enhance the ability to focus, fight visual fatigue, and support nighttime vision. For optimal eye health, using a combination of different antioxidants often gives the best results. Take care of your eyes and you’ll see the difference later in life!
Eye Wise™ Complete eye health antioxidant formula.* With lutein, zeaxanthin & NAC. Intake of lutein & zeaxanthin may reduce the risk for agerelated macular degeneration.*
Opti-Eyes™ Powerful herbal blend that supports overall eye health.*
What is Resveratrol?
Resveratrol is a potent antioxidant found in grapes and wine, berries, and Japanese knotweed. Research on resveratrol has shown that it has cardiovascular benefits, protecting blood vessels and improving blood pressure. Resveratrol also inhibits the COX-2 inflammatory enzyme and it encourages cell death (apoptosis) of abnormally growing cells. This ability to protect cells and help the body rid itself of abnormal cells is a key factor in preventing signs of aging, making resveratrol a promising ingredient for promoting younger looking skin. A review of research on resveratrol from the University of Florida has confirmed that resveratrol improved on several markers that are associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress, and decreasing inflammation in humans. This may explain why resveratrol is such a popular anti-aging ingredient. Red wine and grape juice are good sources of resveratrol, but for therapeutic doses, or for those who want to consume resveratrol without the extra calories, concentrated supplements are available.
True Resveratrol™ 150 mg Potent antioxidant.*
Potent antioxidant protection.*
Studied for its benefits related to cell lifespan & heart health.*
With lutein, bilberry, & blueberry.
Plant-sourced, with red wine extract.
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Natural Approaches to Cancer Prevention BY MARY ANN O’DELL, MS, RD WHILE THE FOCUS on cancer is often on important treatment options, there should also be a focus on cancer prevention. Several steps can be taken to nourish the body and reduce the risk of developing cancer. Dietary Foundation. Choosing foods that are high in fiber and rich in enzymes can maintain the body’s natural defense system against cancer. Whole grains, fresh organic fruits and vegetables, berries and superfruit juices, soy foods, and beans meet the criteria for a health-sustaining cancer prevention diet.
Antioxidant Boost. Some of the most important protectors against cancer are antioxidants. Antioxidants are substances that protect cells against the harmful effects of free radicals, active molecules that break down and damage cells. Superfruit juices offer a concentrated source of antioxidants and an easy way to boost antioxidant levels in the body. The amino acid derivative N-acetyl cysteine (NAC) is an overlooked natural defense mechanism in the body. NAC helps to replenish levels of one of the body’s most powerful antioxidant defenses, glutathione. Glutathione levels are often depleted due to infections, toxins, stress, and medications. Increasing NAC levels is a great way to increase powerful glutathione in the body. Green tea is a great source of antioxidant polyphenols that may block the formation of cancer-causing compounds. Studies have revealed a lower rate of cancer in regions where green tea is regularly consumed. Dietary surveys in Japan showed that people drinking four to six cups of green tea per day have a much lower incidence of liver, pancreatic, breast, lung, esophageal, and skin cancers than people who drink less tea or no tea. Reishi mushroom, along with other medicinal mushrooms, is rich in beta glucans that have the ability to enhance natural killer (NK) cell activity. NK cells are
Max Extract™ Green Tea Extract Promotes antioxidant activity.* Promotes optimal health.* Standardized extract. Each serving is equivalent in antioxidant content to 4–6 cups of green tea.
Açai Xtra™ Potent superfruit blend with açai, blueberry, pomegranate, and red sour cherry. Offers an array of powerful antioxidants.*
part of the immune system that provide deep immune health and may have an anticancer benefit. Studies also show that reishi is an antioxidant. Be proactive! Choose to take a stand against cancer by boosting your antioxidant status through diet and specific nutrients.
CSA Complete Spectrum Antioxidant Comprehensive protection against free radicals.* Supplies a full spectrum of antioxidants.* With vitamins, CoQ10, lipoic acid, & more.
PurExtract™ Reishi Mushroom hroom Supports daily strength & endurance.* Promotes deep immune function.* Concentrated liquid extract.
Supercharged with PureTrace™ trace minerals.
The Healthy Edge
1/2/14 4:22 PM
INS PIR EY
ND Y A â€” O D I B I L R U O
restore Besides eating, no human instinct is as compelling as sex. The moment that we have food to eat, water to drink, and a roof over our heads, we start looking for a love connection. And when our ability to perform is interrupted, it's physically, mentally, and emotionally stressful. If your libido is less than lusty, you're not alone: Americans aďŹ€ected by either lack of desire or inability to perform sexually number in the millions. BY LISA TURNER
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D YOUR LO VER — NA T
FANNING THE FLAMES
LY AL UR
It was once believed that all sexual disturbances were solely the result of deep-seated neurotic conﬂicts that could be resolved only through psychotherapy. Now we know that many sexual issues can arise from purely physiological factors, including hormonal ﬂuctuations, nutritional deﬁcits, medication and drug use, surgeries or illnesses, and even simple age-related changes. Some of the basic mechanics of sexual response—erection in men, lubrication and swelling of genitals in women—depend in part on the simple fact of healthy circulation and adequate blood ﬂow to the appropriate organs. “Lack of arousal is about the body,” says Jenni Skyler, PhD, sex therapist, board-certiﬁed sexologist, and founder of The Intimacy Institute in Boulder, Colo. “Then there’s the huge area of mental response, which we usually refer to as desire. And lack of desire is about the brain. Desire is governed by many things: self-conﬁdence, relationship with the body, negative sex messages, and a host of other factors.”
Over the centuries, frustrated humans have been willing to try almost anything to restore ﬂagging amorous feelings. Powdered gecko, for instance, has been prized for its aphrodisiac qualities. In Peru, drinking frog juice (which is actually made from puréed frogs) is said to boost strength and increase sexual desire. The Kama Sutra—an ancient Hindu text on sexual behavior—calls for, among other things, ram testicle, peacock bone, and monkey dung. Happily for us, more readily accessible (not to mention appealing) foods and supplements can also help shift a stalling libido back into high gear. Some work by increasing blood ﬂow. Some regulate hormone levels. Some inﬂuence nervous system activity. And some simply make you feel more conﬁdent—which is a key factor in inspiring desire.
HUNGRY FOR LOVE Foods that bear some resemblance to male or female sexual organs—including cucumbers, ﬁgs, oysters, bananas, and mussels—have traditionally been used in many cultures as aphrodisiacs. Other foods, such as chocolate, champagne, and truﬄes, have become emotionally and psychologically linked to romance. And some foods have even been thought to possess unique magical properties that inspire passion.
The Healthy Edge
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RESTORE AMOUR! cont. Chocolate Strawberry Tart MAKES 12 SLICES
This decadent dessert features cocoa powder, rich in phenylethylamine (PEA), a compound that your body naturally releases when you’re in love. The fresh strawberries, high in vitamin C, help to synthesize hormones involved in putting one “in the mood.” ½ cup unsalted, organic butter 1 cup whole wheat flour ½ cup unsweetened cocoa powder 1 whole egg ½ cup unrefined dark brown cane sugar (muscovado) 1 beaten egg white 1. Combine all ingredients except beaten egg white using a hand mixer or stand mixer. Pat dough in 12-inch tart pan, and chill in refrigerator. Preheat oven to 350°F. Brush surface of dough with beaten egg white. Bake 10 minutes. 2 eggs ½ cup unrefined dark brown cane sugar (muscovado) ¼ cup heavy whipping cream 1 lb. fresh strawberries, sliced in half 1 tsp. vanilla extract 2 oz. dark chocolate (70% or darker), coarsely chopped 1. Beat eggs, sugar, and cream together in medium bowl. Lay strawberries on previously baked dough in attractive pattern. Drizzle egg mixture over fruit. Bake at 350°F for 40 minutes. Sprinkle chopped chocolate over tart. Allow tart to cool to room temperature. Serve with lightly sweetened whipped cream. Refrigerate leftover portions. PER SERVING: 251 CAL; 5G PROT; 13G FAT (7.5G SAT FAT); 30G CARB; 73MG CHOL; 29MG SOD; 3G FIBER; 17G SUGARS —Recipe by Andi Phillips. Phillips is the author of The Functional Foodie: 50 Powerhouse Ingredients Go Gourmet (Basic Health Publications, 2010).
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Of course, a much more likely reason for a food’s eﬀects on sexual desire is its lineup of nutrients. If oysters can incite ardor, it’s probably because they’re high in zinc, which is necessary for synthesizing precursors to testosterone and other sex hormones. Zinc also blocks the enzyme that converts testosterone to estrogen, which can enhance sexual pleasure in women. If oysters aren’t your thing, you can also ﬁnd zinc in pumpkin seeds, scallops, sesame seeds, and organ meats.
Other foods that can make you feel frisky: Fish is high in protein, which is necessary for increasing testosterone in both women and men, says Marrena Lindberg, author of The Orgasmic Diet. In some studies, women with a higher sex drive have registered higher testosterone levels. Along with protein, ﬁ sh and other seafoods are also high in omega-3 fats and the minerals necessary for sexual function and arousal. A half-ounce of chocolate each day boosts dopamine, says Lindberg. Make it extra-dark—70 percent cocoa or more. Darker chocolate contains more antioxidants that beneﬁt overall health as well as sexual function. Spinach is rich in magnesium, which can reduce the body’s levels of sex hormone-binding globulin (SHBG), a compound that suppresses testosterone. Pumpkin seeds, almonds, potatoes, peanuts, avocado, kidney beans, sesame seeds, chard, and halibut are also good sources of magnesium. Traditionally considered symbols of fertility—for obvious reasons— eggs are high in lecithin, which promotes the secretion of sex hormones and is used in Europe to treat sexual disorders. Walnuts are an excellent source of arginine, which stimulates the production of nitric oxide and causes blood vessels to expand— leading to erection in men and swelling and lubrication in women. You’ll also ﬁnd arginine in peanuts, sunﬂower seeds, lentils, shrimp, pecans, ﬂax seed, almonds, sardines, snapper, chicken, and tuna. Sweet potatoes contain beta-carotene, which the body converts into vitamin A. Vitamin A helps regulate the synthesis of progesterone, a hormone that enhances sexual receptivity in the brain. Other foods rich in beta-carotene include kale, spinach, chard, carrots, cilantro, thyme, and turnip greens.
STIMULATING SUPPLEMENTS Pills, potions, and powders intended to enhance sexual function are nearly as old as the act itself. The use of Spanish ﬂy—a genital irritant and potential poison made from powdered blister beetle—dates back to ancient Rome. Oat straw (Avena sativa) became a wildly popular aphrodisiac during the mid-1700s, which gave rise to the phrase “sowing your wild oats.” Today, safer and more eﬀective supplements for sexual health can help address hormonal issues, boost circulation, and produce desire-provoking eﬀects. The amino acid L-arginine is broken down into nitric oxide, which relaxes blood vessels in the penis and permits greater blood ﬂow. Pycnogenol, an antioxidant derived from pine bark, has similar eﬀects. In one study of men with erectile dysfunction, a combination
of pycnogenol and L-arginine restored sexual ability in 92 percent of participants after three months. DHEA may work on a hormonal level to improve sexual function. Around age 30, natural DHEA levels in the body begin to decline, potentially lowering desire. Studies have suggested that supplemental DHEA can help improve sexual function in such cases. In one study, postmenopausal women who took 10 mg per day showed signiﬁcant improvement in sexual function and frequency of intercourse. Traditionally used to enhance mental acuity, Ginkgo biloba may also be eﬀective in treating erectile dysfunction in men. Some researchers believe that the herb can promote erections due to its eﬀects on dopamine, a chemical that has been linked to the brain’s reward and pleasure centers. Maca, a plant that’s indigenous to Peru, is also thought to enhance sexual desire, possibly by elevating mood and increasing testosterone. In one study, men who took maca reported increased desire, but registered no change in testosterone levels or depression scores. A second study from the same research group showed that maca improved sperm production and motility at doses of 1,500 or 3,000 mg daily. It’s worth noting, however, that the studies were fairly small and some methodological problems cast doubts on their validity. Omega-3 fats boost levels of dopamine in the brain, which can increase sexual pleasure in women. Omega-3 fats also enhance nervous system function, leaving you more likely to be relaxed and amorous.
super supplement picks for Libido These five standout selections can help boost all aspects of sexual health.
North American Herb & Spice Polar Power Fish Oil, an ultra pure source of omega-3s from wild sockeye salmon oil.
Paragon Plus Male Max, a powerful male libido boost with L-arginine, maca, and other herbs.
Life-Flo DHEA for Men, transdermal DHEA with a measured-dose pump.
Irwin Naturals Steel-Libido for Women, with a stellar blend of herbs, including ashwagandha and maca.
Paragon Plus PurExtract Maca, a concentrated version of the herb in liquid form for fast absorption.
The Healthy Edge
1/2/14 3:14 PM
THEPERFECT Natural ways to prevent and treat insulin resistance and keep your blood sugar under control BY VERA TWEED
BLOOD SUGAR IMBALANCE IS TODAY’S BIGGEST HIDDEN HEALTH HAZARD. It aﬀects nearly one in three Americans, yet three-quarters of those with the condition aren’t even aware of it. Such an imbalance, however, is a precursor to a host of ills.
BLOOD SUGAR BASICS Levels of blood sugar, also called blood glucose, signal whether the body is performing basic functions in an optimum way. Once the process goes awry, health begins to suﬀer. Routine tests check for elevated fasting blood sugar to determine risk for—or presence of—diabetes. However, elevated blood sugar isn’t the ﬁrst sign of an imbalance. Normal Function: When we eat, our bodies convert carbohydrates into blood glucose, causing levels to rise. In response, the pancreas produces insulin, which delivers glucose to cells where it’s used as fuel. So there are normal ﬂuctuations in blood sugar—it rises after meals and dips as the fuel is absorbed by cells—but these shouldn’t be extreme. Insulin Resistance: Too much sugar, lack of exercise, and excess body fat lead to insulin resistance—where the cells are unable to absorb glucose as they should. To compensate, the pancreas pumps out extra insulin, so blood sugar levels appear normal for a while. Classic symptoms include stubborn belly fat and uncomfortable PMS or menopause-related symptoms in women. As insulin resistance continues unabated, the extra insulin production can no longer force cells to absorb fuel, and blood sugar levels become elevated. It’s at this point that standard blood sugar tests detect a problem.
RESTORING BALANCE Limiting excess sugar in your diet is the ﬁrst step to restoring healthy blood sugar balance, according to research from the University of California, San Francisco, published in the journal Nature. Eating smaller portions, with lean protein, non-starchy vegetables, and whole grains at each meal, helps to keep blood sugar stable and prevent disruption. Exercise is also important. Studies show that a combination of aerobic exercise and weight training improves insulin sensitivity and blood-sugar balance. If you’re overweight, simply losing 5–7 percent of your total weight reduces your risk for diabetes by about 60 percent. Daily supplements of B-complex vitamins, best taken in a multivitamin, and 1–3 grams of ﬁ sh oil can also help support a healthy metabolism. And the following herbs and nutrients can also help maintain or restore optimum blood sugar balance. Alpha Lipoic Acid. Diabetic neuropathy—damage to nerves that causes pain and numbness—is common with diabetes. By improving blood sugar balance, alpha lipoic acid helps relieve the condition, according to research published in Diabetes Care. Bitter Melon. Bitter melon improves insulin sensitivity and enhances the body’s ability to utilize carbohydrates. In a study published in Phytomedicine, it was as eﬀective as Avandia in treating diabetes, without the side eﬀects. Chromium. According to a research review published in Diabetes Care, chromium supports optimum metabolism of carbohydrates and improves blood sugar function in people with diabetes. 22
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BALANCE The Healthy Edge
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THE PERFECT BALANCE cont. Cinnamon. Cinnamon has been found to improve blood sugar levels in diabetics and those at risk for the disease. In research published in Diabetic Medicine: A Journal of the British Diabetic Association, it reduced blood pressure and blood sugar. Fenugreek. In a study published in The Journal of the Association of Physicians of India, fenugreek improved insulin sensitivity and lowered levels of insulin and triglycerides, another blood fat that’s harmful when elevated. Gymnema sylvestre. This ayurvedic treatment helps by increasing insulin production, according to a British study published in Phytotherapy Research. Magnesium. Low levels of magnesium predispose people to insulin resistance, but supplements can help, according to research published in Diabetes, Obesity and Metabolism. The beneﬁt has been shown in both healthy people and those at risk for, or suﬀering from, type 2 diabetes.
EDITORS' PICKS You’ll find all types of products designed to help heal insulin resistance and regulate blood sugar. Here are a few we like.
Akin’s & Chamberlin’s Magnesium Powder combines with water to make easily absorbed magnesium citrate, supplying 615 mg magnesium per serving.
PGX. A patented type of ﬁber, PGX helps stabilize blood sugar and enhance weight loss. According to a study in the European Journal of Clinical Nutrition, it slows the conversion of carbs into blood sugar. Phase 2. A patented extract from white beans, Phase 2 blocks the absorption of starch. Numerous studies show that this helps balance blood sugar levels and promotes weight loss. One study, published in The Open Nutraceuticals Journal, found that 1,500 mg of Phase 2 reduced starch absorption by 66 percent. Resveratrol. A recent study found that resveratrol improves insulin sensitivity and keeps blood sugar levels more stable. Eﬀective dosages range from 1–2 grams daily, according to researchers at Albert Einstein College of Medicine, New York. Salacia. Salacia inhibits enzymes that break down some types of sugar, resulting in the sugar being excreted as waste instead of being absorbed into the bloodstream. In studies, it has decreased insulin and blood glucose levels by up to 29 and 23 percent, respectively. Vitamin D. A research review, published in the European Journal of Clinical Nutrition, found that people with the highest levels of vitamin D had 43 percent less risk for diabetes as compared to people with the lowest levels of vitamin D.
HAS YOUR BLOOD SUGAR GONE AWRY? If you answer “yes” to one or more of these questions, your blood sugar may be out of balance. Changing these habits can help you restore and maintain balance. Yes
Paragon Plus DiaTrue Balancing Formula is a complete multivitamin and mineral supplement with B vitamins, chromium, vanadium, and Gymnema sylvestre.
Lily of the Desert Glucaloe contains a proprietary form of aloe vera extract, which has been shown to counteract unhealthy reactions from high-carb meals and support healthy blood sugar.
Wakunaga Kyolic Blood Sugar Balance is a blend of Aged Garlic Extract, salacia, bitter melon, chromium picolinate, and niacin—specifically formulated to support healthy blood sugar levels.
For breakfast, do you usually eat a bun, donut, or toaster pastry? Do starchy vegetables and/or grains (even whole grains) make up more than one-third of your typical meal? Do you drink at least one soda or other drink with added sugar each day? Do you habitually eat candy or candy bars between meals? Are you overweight? If you are a woman, is your waist 35 inches or more? If you are a man, is your waist 40 inches or more?
Paragon Plus IntegriHerb Cinnamon provides pure cinnamon powder in convenient capsule form to help support healthy blood sugar control.
Do you get less than 30 minutes of moderate exercise, such as walking, on most days of the week?
1/3/14 1:08 PM
Want the Real Beauty Benefits
of Collagen? Generate It. Don’t Eat It!
BioSil® Advanced Collagen Generator† Clinical Trial Results t Reduces Fine Lines and Wrinkles†* t Increases Skin Elasticity†* t Thickens and Strengthens Hair† t Strengthens Nails† By now you know. Adding body collagen directly reduces wrinkles, increases skin elasticity and adds vital moisture to your skin. Indirectly, collagen thickens and strengthens your hair. You may also know that collagen production slows by 1% per year after the age of 21. Can you gain it back? Yes. But not by eating collagen. You see, collagen is a protein. When you ingest it, your body breaks it down, like any other protein, and uses it as food. When you want the real beauty benefits of collagen, you have to generate it.
BioSil® Hair Skin Nails generates collagen by activating the collagen-producing cells in your body known as fibroblasts.† It is clinically proven to increase collagen formation.† In fact, in the clinical trial the women taking BioSil® reduced wrinkles by 30%, increased skin elasticity by 89%, and thickened and strengthened their hair by 13% compared to women not taking BioSil®.† So when you want genuine visible results from collagen, generate it, don’t eat it. Experience the beautiful difference for yourself!
©2013 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil and the ch-OSA logo are registered trademarks of Bio Minerals NV. * Based on clinical testing on the forearm and forehead. †
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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11/21/13 11:33 AM
Heart Health: Cholesterol Control THE AMERICAN HEART ASSOCIATION estimates that over 37 million American adults have high cholesterol levels (over 240 mg/dL). Elevated cholesterol levels greatly increase the risk of death due to heart disease. You can reduce the risk for heart disease by keeping your total blood cholesterol level below 200 mg/dL, with emphasis on lowering the bad LDL cholesterol and raising the good HDL cholesterol. There are several natural approaches that can help you do just that.
Heart Healthy Diet. A low saturated fat, high fiber diet that includes plenty of fresh organic fruits, vegetables, essential fats, soy foods, and whole grains can help with cholesterol control. Soluble fiber found in apples (pectin), flax, acacia, and oats is very effective for reducing cholesterol. Exercise. Exercise is an important part of any heart health program, since exercise improves circulation and helps you maintain a healthy weight. Be sure to check with a qualified health care provider before starting any exercise program. Supplemental Support. Various natural agents play a role in cholesterol control. Red yeast rice is a fermented food long used as a dietary staple in Asian cultures. As a supplement, it has been studied for its role in cholesterol management. Studies have shown that the red yeast rice inhibits the action of HMG-CoA reductase, an enzyme known to raise cholesterol. Garlic has been used for thousands of years for a variety of conditions, and studies support its use as an adjunct therapy in controlling high cholesterol.
BY SALLY KARLOVITZ, CN statin medications used for cholesterol control deplete CoQ10 in the body, so those using cholesterol medications should consider taking CoQ10. These natural products, when combined with a healthy low fat, high fiber diet and exercise, can help you bring your cholesterol levels under control.
Odorless Garlic 500 mg May support cardiovascular health.* Herbal antioxidant.* Rich in allicin.
Coenzyme Q 10 (CoQ10) is a potent antioxidant thatâ€™s critical for overall heart health. Research suggests that it plays a role in cholesterol control and blood pressure control. Of great importance is the fact that common
CholesteRice Red yeast rice complex. With CoQ10, policosanol, pantethine, and plant sterols. Healthy heart food.*
Smooth Fiber 14â„˘
CoQ10 50 mg
Grit free liquid fiber supplement for digestive health.*
May support vitality and energy.*
Supplies 14 g fiber per serving from acacia and inulin.
Orange cream flavor.
50 mg per capsule.
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BY SALLY KARLOVITZ, CN
A MOTHER-TO-BE desires nothing more than to have a healthy baby. While good nutrition is important during pregnancy, many of the factors that determine a baby’s health occur right after conception. Therefore, steps to ensure a healthy outcome need to start prior to conception. Here are some suggestions to increase the odds in favor of having a healthy baby:
1. CLEAN UP YOUR DIET. Now is the time to take a look at what you eat. Everything you eat can affect your baby. A growing fetus requires a variety of nutrients, so include a variety of foods in your diet and begin eliminating heavily processed and artificial foods. Decrease or eliminate caffeine. Increase protein intake with foods such as eggs, nuts, dairy, lean meats, and fish. 2. START TAKING A HIGH QUALITY PRENATAL VITAMIN PRIOR TO PREGNANCY. Good prenatal vitamins have higher levels of iron, calcium, and folic acid, which are needed in greater amounts during pregnancy. Folic acid can help prevent neural tube defects when taken during the first trimester. Since women often do not find out they are pregnant until they are a month or more along, it is wise to supplement with folic acid or a prenatal vitamin ahead of time.
3. TAKE EXTRA CALCIUM, IRON, AND DHA. Calcium and iron needs increase as the pregnancy progresses. Studies have shown there is a correlation between pregnancy-related hypertension and low calcium intake. Calcium and magnesium can also help relieve leg cramps. Anemia is common during pregnancy, so getting enough iron is essential. DHA is an omega3 fatty acid we have to get from our diets. DHA is found in every cell of our bodies, and is critical for brain, eye, and central nervous system development and functioning. Studies show that adding DHA during pregnancy has a positive effect on the baby’s visual and cognitive development. 4. HELP PREVENT MORNING SICKNESS BY EATING SMALLER, MORE FREQUENT MEALS. If nausea continues to be a problem, discuss the use of ginger, which has been shown to be helpful in reducing morning sickness, with your doctor. Make these simple changes to protect your health, and the health of your baby.
Mom’s Choice™ Prenatal The perfect daily multivitamin formula when you are expecting* Provides essential nutrients, including extra iron, calcium, vitamin D, and folic acid.
DHA 100 mg
Alcohol Free TruGinger™ Syrup
Essential omega-3 fatty acid from fish oil.
Soothing, warming, comforting ginger & honey syrup.*
May support cardiovascular health and brain health.*
Supports healthy, calm digestion* Promotes circulation.*
Supplies 100 mg DHA per softgel.
Enhanced with DHA and ginger.
The Healthy Edge
1/3/14 1:09 PM
skin care basics
By Sherrie Strausfogel
Cut through the clutter and find a natural regimen that’s just right for you
s skin care products get more sophisticated, our questions about them become more complicated. Should your cleanser be a gel or cream? Should you tone or exfoliate? Is a serum necessary? For glowing results, you need to know what works best for your skin type.
Oily Oily skin can be prone to acne thanks to overactive sebum-producing glands. Sebum is your body’s all-natural facial moisturizer: too little and you have dry skin, too much and you’re prone to breakouts and clogged pores. But the solution to excess sebum isn’t less oil, it’s more—tea tree oil, to be speciﬁc, a powerful antiseptic and antimicrobial. Wash and tone your skin twice per day and after sweating (perspiration can make acne worse) with a cleanser and toner that contains tea tree oil. Use your ﬁngertips to apply a gentle, non-abrasive cleanser; anything else can irritate the skin. Don’t use harsh scrubs or exfoliants. Use a detoxifying mask once or twice a week to sop up excess oil. Moisturize with a light lotion containing anti-inﬂammatory herbs..
Cleanse oily and blemish-prone skin with MyChelle Dermaceuticals Clear Skin Cleanser. Natural salicylic acid from willow bark dissolves excess oil, dead skin cells, and debris for an ultra-smooth surface. Lemongrass essential oil helps to normalize and balance oil, keeping skin shine-free.
Aging With age, your skin stops producing vital collagen—so wrinkles, ﬁne lines, and dark spots become more prevalent. Skin becomes dryer, thinner, and less ﬁrm. Choose rich cleansers, serums, moisturizers, and eye creams that have been reinforced with revitalizing botanicals, replenishing oils, protective antioxidants, and strengthening peptides. Turning a new regimen into a habit takes time and the results may be gradual. For your best skin, be patient and be consistent.
Diminish fine lines and wrinkles around the eyes with Reviva Eye Complex Firming Cream. Packed with herbs that help firm, tone, and detoxify the delicate skin around the eye, this complex is ideal for all skin types.
Improve texture of dry skin with Aubrey Revitalizing Therapy Serum, a moisture-intensive antioxidant serum made with pure Rosa mosqueta oil. This nourishing and revitalizing serum is a rich source of natural trans-retinoic acid, linoleic and linolenic acids, and vitamin C.
Dry Dry skin doesn’t produce enough collagen or sebum. It’s usually characterized as tight and/or ﬂaky, and it’s prone to wrinkles and dullness. Try not to overwash dry skin, and skip the toner. Instead, hydrate thirsty skin with heavier cleansers, serums, and moisturizers. Be sure to always use a serum before the moisturizer to boost absorption. Night cream and eye cream are musts..
Normal Skin with just enough sebum is considered “normal.” Keep it healthy with a twice-daily wash with a gentle cleanser followed by a hydrating moisturizer, then eye cream. Nourish skin day and night with Acure Sensitive Skin Facial Cream, an unscented facial cream. Soothing chamomile and rich probiotics help alleviate redness and inflammation, while argan oil provides moisture.
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11/22/13 1:06 PM
best dairy-free milks
et me ﬁrst say that if you can comfortably consume cow’s milk, then you should. It’s rich in protein, vitamins, and minerals—and the non-fat version eliminates the downside of saturated fats. But cow’s milk isn’t for everyone. People avoid it for a variety of reasons. So if you’re one of the millions seeking alternatives, I’m happy to report that there are plenty of options available, each with its own contribution to make toward your continued health and well-being.
Say goodbye to cow’s milk with these healthy alternatives
Almond Milk Developed in the 1990s, almond milk is made from a blend of nuts and water that produces a beverage that’s more about what’s not there than what is. Like soy milk, it lacks cholesterol, saturated fats, and lactose; but unlike soy milk, it contains little protein in its unenriched form. Therefore, it’s best to look for fortiﬁed versions that oﬀer increased nutrition and added vitamins and minerals. Also keep in mind that while almond milk is perfect for those who are lactose-intolerant, it’s unsuitable for those with nut allergies.
Soy Milk Rice Milk Much like almond milk, rice milk is free from cholesterol, fats, and lactose, and oﬀers minimal protein. It has two special characteristics though, that make it a desirable choice: It possesses an inherent sweetness that obviates the need for added sugars; and allergic reactions to rice are extremely rare, making it one of the safest choices for those who tend to be sensitive to diﬀerent foods.
Hemp Milk A recent and somewhat esoteric addition to the alternative milk canon, this derivative of hemp seeds is especially useful for those who may have allergies to soy, milk, nuts, or grains. It has a decent
PHOTOS: PORNCHAI MITTONGTARE
Probably the most well-known and widely-used “other milk,” soy milk oﬀers a similar nutritional proﬁle to cow’s milk, with a good amount of protein, calcium, and vitamins A and D. It contains no lactose, making it safe for those suﬀering from that intolerance; and its lack of cholesterol, minimal fat, and high protein content make it a heart-healthy choice. Though there is much research still to be done, a number of studies have indicated a correlation between soy consumption and cancer prevention. If you’re thinking about trying soy milk for the ﬁrst time, be aware that—while much less prevalent than milk allergies— soy allergies do exist, so it’s important to pay attention to any symptoms you may experience.
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By Neil Zevnik
amount of protein, along with fatty acids, vitamins, and calcium. Its taste and texture are unique and may take a little getting used to, but the beneﬁts are evident.
Coconut Milk This sweet, thick milk made from the grated meat of fresh coconut falls into a slightly diﬀerent category than other alternative milks. You might not want to pour it over your cereal or drink it with a slice of pie. But as a substitute for cream in a sauce, or as an ingredient in curry, it has no equal. Coconut milk oﬀers a little protein, ﬁber, and a generous array of minerals, especially iron. The downside is a high saturated fat content, so use it sparingly and look for reduced-fat versions. Still, the speciﬁc fat here diﬀers from that found in animal products, and some research has shown it to have certain beneﬁts in terms of promoting healthy weight maintenance without raising cholesterol levels.
Thai Green Curry Sauce SERVES 8
Use this zesty sauce to add spicy goodness to grilled chicken breasts, roast salmon, or a slab of seared tofu (shown below). If you like it spicy, add up to 2 tsp. of Thai green curry paste. 1
cup reduced-fat organic coconut milk
Tbs. nam pla (Asian fish sauce)*
½ tsp. Thai green curry paste, or to taste* 1
tsp. tamari soy sauce
tsp. toasted sesame oil
fresh kaffir lime leaf*, crushed, or ½ tsp. grated lime zest
1. Combine all ingredients in medium saucepan. Whisk to combine, and bring to a boil. Reduce heat, and simmer uncovered, whisking occasionally until mixture is reduced by almost half, about 15 minutes. Keep warm, and serve over chosen protein, about 2 Tbs. per serving. PER SERVING: 33 cal; <1g pro; 3g total fat (2g sat fat); 1g carb; 0mg chol; 196mg sod; <1g fiber; <1g sugars
*Nam pla and green curry paste can be found at Asian markets or health food stores. Kaffir lime leaves are usually only available at Asian markets—or try growing a little kaffir lime tree in a pot in your back yard!
Many commercially available milk substitutes are made
more palatable to the general public with the addition of less-than-healthy additives, especially sugars. Read the labels, avoid unnecessary ingredients, and choose unsweetened versions whenever possible.
Carrot Almond Soup SERVES 4
This simple soup is perfect for those who need to avoid dairy but still crave a creamy sweet start to dinner. 5
large organic carrots, peeled and cut into 1-inch pieces
quart organic vegetable broth
tsp. minced fresh ginger
White part of 2 scallions, chopped 1
cup plain almond milk
Salt and white pepper, to taste 1. Place carrots, broth, ginger, and scallions into large saucepan. Bring to a boil, then reduce heat to a vigorous simmer, and cook until carrots are tender, but not mushy, about 20 minutes. 2. Remove from heat, purée in batches in blender, and return to pot. Stir in almond milk, and keep warm until ready to serve (do not boil). PER SERVING: 69 cal; 1g pro; 1g total fat (<1g sat fat); 14g carb; 0mg chol; 240mg sod; 4g fiber; 8g sugars
The Healthy Edge
1/2/14 3:25 PM
By Neil Zevnik
on the menu: omega-3s
Dish up a delicious serving of healthy fats
cientists knew for many years that omega-3 fatty acids were necessary for the normal development of brain, eyes, and nerves, but nobody paid a whole lot of attention to them until the 1970s. Then, a study discovered that the Greenland Inuit tribe had a startlingly low incidence of heart disease— despite the fact that their protein intake was extremely high in fat, particularly oily ﬁ sh fat, which is packed with omega-3s. By 2004, a plethora of studies led the U.S. Food and Drug Administration to state that “research shows that consumption of [omega-3 fatty acids] may reduce the risk of coronary heart disease.” And that’s just the tip of the iceberg. According to the University of Maryland Medical Center, “research shows that omega-3 fatty acids reduce inﬂammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.”
There are several things you want to know about these essential fatty acids. Here’s a quick overview: Omega-3 fats aren’t manufactured in our bodies, so we have to get them from food sources. Those sources may be plant or animal—cold-water oily ﬁ sh are the primary animal source, and certain seeds, nuts, and oils the primary plant source. The diﬀerence is that humans can immediately use the fatty acids found in ﬁ sh, while our bodies must ﬁrst convert the fats found in plants into usable nutrients. Studies seem to indicate that more of the available omega-3 is synthesized through consumption of ﬁ sh, but plant sources are nevertheless useful options, especially for vegetarians. The best food source is probably salmon. It’s readily available and comfortably familiar, making it the perfect choice for getting the omega-3s you need. Other excellent sources include sardines, mackerel, halibut, and cod. The front-runner on the plant side is ﬂaxseed and ﬂax oil. Other sources include chia seeds, walnuts, walnut oil, soybeans, and canola oil. Surprisingly, kiwifruit is also a good source. The American Heart Association recommends eating at least two servings of ﬁsh per week, Especially fatty ﬁsh, along with four servings of unoiled, unsalted nuts, especially walnuts. Use these recipes to help get you started on the road to the amazing heart-health of the Inuits.
Roast Salmon with Parsley-Spinach Sauce
Serve the extra sauce on the side in case anyone wants more. 1 cup Italian parsley leaves
1 tsp. microplaned lemon zest
2 handfuls fresh baby spinach 2 Tbs. olive oil
4 6-oz. pieces wild-caught salmon fillet
1 Tbs. lemon juice
1 Tbs. lemon olive oil
1. Preheat oven to 425°F. Combine parsley, spinach, olive oil, lemon juice, and lemon zest in blender or food processor. Purée until just smooth. Add salt and pepper to taste. Set aside. 2. Place salmon on foil-lined baking sheet, and moisten with lemon olive oil. Roast 13–17 minutes, depending on thickness of filets, until just cooked through. Transfer to serving plates, spread 1 Tbs. sauce over each fillet, and serve immediately. PER SERVING: 301 cal; 35g pro; 17g total fat (3g sat fat); 2g carb; 80mg chol; 107mg sod; 1g fiber; <1g sugars
Tuscan Kale and Avocado Salad with Walnut-Flax Dressing SERVES 4
This delicious salad packs a big dose of heart-healthy omega-3s. 2 1 1 1 1 3
Tbs. extra virgin olive oil tsp. Barlean’s Lignan Flaxseed Oil tsp. walnut oil Tbs. lemon juice Tbs. rice wine vinegar cups finely-shredded Tuscan black kale, ribs removed 1 large ripe avocado, cut into small cubes 2 Tbs. finely chopped walnuts 1 Tbs. grated Parmesan
PHOTO: PORNCHAI MITTONGTARE
Go to the Source
1. Whisk together olive oil, flaxseed oil, walnut oil, lemon juice, and rice wine vinegar in medium bowl. Set aside. 2. Combine kale and avocado in separate bowl, and toss gently with enough dressing to moisten lightly. Add walnuts and Parmesan, and toss to combine. PER SERVING: 210 cal; 4g pro; 19g total fat (3g sat fat); 10g carb; 1mg chol; 44mg sod; 4g fiber; <1g sugar
1/2/14 3:26 PM
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