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January 2014

Stay Warm

A ONE-WEEK PLAN TO: BANISH POSTHOLIDAY BLOAT KICK-START WEIGHT LOSS BOOST MOTIVATION

with our Chilly Weath er Chili Bake p. 32

* * *

FEED YOUR HEAD KEY NUTRIENTS FOR MEMORY LOSS

PAIN FREE NATURAL WAYS TO EASE YOUR ACHES

plus

SAFE, SIMPLE WAYS TO PROTECT YOUR EYESIGHT

COMFREY

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Bathtime Baby

Kiss My Face K

These gentle hypoallergenic formulas are perfect for baby’s skin. Bathing Baby Hair & Body Wash contains nourishing botanical extracts to cleanse and soften baby's skin, plus vitamins and nutrients to cleanse and condition hair & skin. Silky Smooth Body Powder is a gentle non-talc powder that soothes baby's clean skin. For dry and irritated skin, Comfort Crème Soothing Crème is a daily repair crème for intense moisturizing and skin regeneration.

W Whether getting ready for bed, or getting ready to face the day, Kiss g My Face has the moisturizing M sshower gel to set the mood. Early tto Bed helps soothe and relax with tthe time-tested botanicals clove, cchamomile, jasmine, and ylang yylang. Early to Rise invigorates w with bay, basil, eucalyptus, ccitrus and mint.

Baby Care Formulas

North American Herb & Spice

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Bee Based Beauty Care

Formulated with royal jelly, honey, and/or propolis, these formulas are nourishing to hair and skin. Royal Jelly Body Butter is a luxurious and protective blend with royal jelly & propolis to smooth skin texture. Honey & Royal Jelly Shampoo cleans and moisturizes hair and scalp naturally, smoothing hair follicles and leaving hair soft and shiny. Honey & Propolis Conditioner stimulates, protects and strengthens hair and scalp naturally.

The Wonder Seed

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Powered by the most nourishing oil on earth, virgin hempseed oil, these vegan formulas infuse your hair with moisture and shine. Sweet Orange Shampoo gently cleanses all hair types and helps repair, protect and revitalize your hair and scalp. Sweet Orange Conditioner helps moisturize and balance your hair to increase moisture and shine.

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Sweet Orange Shampoo & Conditioner

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E Early to Bed and Early tto Rise Shower Gel

Popped Whole Grain Chips

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Coenzyme Q10: One Nutrient, Many Benefits

Sainthood Herbs

Weight Management Boost Helps to promote optimal weight management when accompanied by diet and exercise.* Contains clinically proven ingredients, including kelp extract that has been shown to support healthy weight loss.* With grape seed extract and other support antioxidant herbs.

Buried Treasure

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Bricker Labs

OptiFlow

A fast-acting cardiovascular breakthrough formula that supports healthy platelets and smooth blood flow.* Promotes cardiovascular circulation with FruitFlow® tomato seed extract and Resvida® trans-resveratrol.

Harena Maris

Slim ‘N Trim Weight Loss

An effective combination for hunger. May help reduce hunger and cravings, and slow glucose absorption.* Supplies fiber & antioxidant activity from glucomannan & policosanol.

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Coenzyme Q10 (CoQ10) is a potent antioxidant found in every cell in the body. It supports energy production inside cells and protects cells from damage. Low levels of CoQ10 have been associated with an increased risk for cancer, heart disease, gum disease and other health problems. Ubiquinol is the reduced or active form of CoQ10, so it yields the same benefits of CoQ10, but with improved absorption. So what does research say about CoQ10 and Ubiquinol? Numerous studies have been done on CoQ10 and the heart showing it may help in congestive heart failure and angina attacks. One clinical trial found that patients suffering from congestive heart failure had significantly improved heart function after supplementing with the Ubiquinol form of CQ10. Another study showed Ubiquinol supplementation increased CoQ10 levels in the body and reduced LDL cholesterol levels. CoQ10 has also been shown to reduce side effects of statin and blood pressure drugs. This may be because these drugs deplete CoQ10 in the body. Recent research has also shown CoQ10 was helpful for improving glycemic control in diabetics, reducing fibromyalgia symptoms in existing patients, and increasing power in athletes.

Ubiquinol CoQH 50 mg • Reduced form of CoQ10 for enhanced absorption. n. • Potent antioxidant.* • Helps the body maintain n optimal CoQ10 levels.*

11/22/13 3:16 PM


January 2014

features 18 Brand New You! Does your list of New Year’s resolutions include losing weight? Do you have trouble sticking to complicated (and unsatisfying) diet plans? The good news is that with the right combination of foods and supplements, you can trim down and feel great— and see results in just one week.

22 Get Smarter Worry about memory loss, dementia, and even Alzheimer’s disease concerns many of us as we get older. But age-related mental decline isn’t inevitable. These key nutrients can help boost your brain power and keep you sharp for years to come.

departments NEWS FLASH

6

Hot Off the Press. The latest news from the world of health and nutrition.

WEIGHT LOSS

PAIN RELIEF SUPPLEMENT ADVISOR

8

Quick Change. For fast, effective weight loss, nothing beats Garcinia cambogia.

17

Jump start your metabolism and beat the winter bulge with a comprehensive plan that includes healthy diet, exercise, and supplements.

26

Ease your aches with safe, gentle alternatives to over-the-counter and prescription painkillers.

COMFREY IS BACK!

10

HERBAL ADVISOR

Curcumin. This star ingredient of turmeric does much more than spice up Indian cuisine.

HEALING EDGE

12

PURE BEAUTY

Vision Quest. Nutrients and herbs to help ward off cataracts and macular degeneration.

EXPERT’S CORNER

14

Menopause and UTIs. Practical ways to prevent and treat urinary tract infections.

BACK TO BASICS

16

We all have different nutritional needs, but there are a few basic supplements that are good for everyone.

2

27

Pulled from shelves due to concerns about liver toxicity, this helpful herb is making a comeback thanks to a scientific breakthrough.

28

Beauty Foods. How to get gorgeous hair, skin, and nails from the inside out.

SAFE EATING

30

Light Bites. For parties, snacks, or even a light meal, these tasty hors d’oeuvres can’t be beat.

NATURAL GOURMET

32

Chilly Weather Chili Bake. This healthy take on winter comfort food hits the spot.

January 2014

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t r a a t t 4 SECRETS REVEALED: e S G p LOSE WEIGHT, BOOST ENERGY, m Ju LOOK AND FEEL GREAT!† We’ve all experienced it before; that first week of a new diet where your body fights against you. Your energy disappears. You feel cranky. And the entire time you cross your fingers that it’s all going to be worth it as you deny those constant crunchy, chocolaty cravings. While you are struggling through this “adjustment” period, the chemistry in your body may actually be working against you, stimulating those cravings, reducing your muscle performance, and depleting your energy reserves. That’s why we created the RAW FIT Jump Start Plan—to help you hit the RESET BUTTON and get off of this crazy roller coaster called the dreaded “diet”. The plan starts with RAW FIT.

WHAT IS RAW FIT™? RAW Fit from Garden of Life® is a USDA Certified Organic, RAW, plant-based, vegan, high-protein powder that is an easy way to increase your protein intake. It has a mild, slightly sweet flavor that mixes great with your favorite food or beverage. Containing RAW, organic and clinically studied ingredients, RAW Fit helps you burn fat, maintain healthy blood sugar, boost your energy, lose weight and look great!†

For our complete RAW Fit Jump Start Plan including meal plans, RAW Fit recipes, exercises and more, visit www.GardenofLife.com/rawfit.com NON GMO

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letter from the editor

Happy New Year! January means one thing to me: undecorating. It’s time to pull the ornaments off the tree, take down the lights, box everything up, and put it away again until next year. It’s a chore, but it’s doable in a couple of days. If only putting away the consequences of holiday overindulgence were that easy—especially those extra pounds that seem to lodge themselves around the middle this time of year. The good news is: maybe it can be. And we have a host of articles in this month’s issue to help you do just that. Check out “Jump Start Weight Loss” (p. 17) for practical diet, supplement, and exercise tips to help you trim down. Then try “Brand New You!” (p. 18) for a detailed look (including which foods to eat) at a diet plan that can show results in as little as 7 days. Plus, we take a look at super fat-burner Garcinia cambogia (“Quick Change,” p. 8), and offer a healthy version of a comfort-food favorite (“Chilly Weather Chili Bake,” p. 32). Also in this issue, we’re pleased to bring you a new monthly feature for 2014— Safe Eating (p. 30), which replaces our Go Gluten Free column. While we still intend to bring you the latest on gluten-free living, we also know that there are many other food issues that our readers deal with, from allergies and intolerances to concerns about GMOs and pesticides. Safe Eating will cover these topics and more to help you make the best food choices for you and your family. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

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 Jim Finnegan 800.443.4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

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. 3, No. 12. 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.

January 2014

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When others are counting on you

Trust the number one immune formula. 1

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*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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©2013 Source Naturals, Inc.

10/23/13 12:01 PM


newsflash

By Vera Tweed

Zinc Fights Deadly

BACTERIA

Australian researchers at the University of Adelaide have discovered that zinc “starves” the Streptococcus pneumonia bacteria, which is responsible for more than one million deaths annually. Most often, the bug infects children, the elderly, and other vulnerable people with pneumonia, meningitis, and other serious infectious diseases. The study, published in Nature Chemical Biology, found that zinc prevents the bacteria from absorbing the mineral manganese, which it needs to invade the human body and cause disease. Other research shows that zinc can help heal ulcers (caused by H. pylori bacteria) and the herpes virus. Zinc lozenges are a popular remedy for colds, flu, and sore throats.

Peak ATP Supplement

BOOSTS EXERCISE RESULTS MAGNESIUM FIGHTS Heart Disease and Diabetes

A University of Tampa study of Peak ATP, a proprietary ingredient used in numerous brands of supplements, found that when taken in conjunction with strength training, it increases muscle thickness, strength, and power above and beyond exercise alone. In the study, published in Nutrition & Metabolism, people took either 400 mg of Peak ATP or a placebo for 12 weeks. The supplement contains a special formulation of nutrients that mimics the body’s energy molecule, ATP (adenosine 5’-triphosphate). Popular among body builders, Peak ATP can enhance workout results for anyone doing strength training.

Getting the Recommended Dietary Allowance (RDA) of magnesium reduces the odds of insulin resistance—a major risk factor for heart disease and type 2 diabetes—by 71 percent, according to a study of 234 people published in the journal Nutrients. An earlier research review covering more than 536,000 participants found that higher magnesium levels reduced risk for diabetes. For adults over age 30, the RDAs for magnesium are 420 mg daily for men and 320 daily for women; for ages 19–30, they’re 400 mg daily for men and 310 mg daily for women. Magnesium supplements come in pills, powders, and liquid forms.

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January 2014

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supplement advisor

By Vera Tweed

quick change Garcinia cambogia: The fast fat buster

G

arcinia cambogia is a type of tamarind fruit used in Indian cuisine to add flavor to chutneys and curries. Historically, it’s also known to suppress appetite, and when foods are flavored with the fruit, they become more satisfying. But to benefit, you don’t have to become a whiz at preparing Indian dishes.

How It Works Scientists began analyzing garcinia more than 40 years ago and quickly identified its active ingredient: hydroxycitric acid, or HCA. Both animal and human studies have demonstrated unique ways in which HCA promotes loss of body fat. When we eat sugars and carbohydrates, an enzyme known as citrate lyase helps to break down those foods and turn them into fats. Some of these are stored as body fat, and others make up cholesterol and triglycerides in the blood—both of which may be harmful when elevated. HCA reduces levels of this enzyme, blocking the process of fat production. Instead of being stored as fat, sugars and carbs are converted into glycogen, a fuel that’s stored in the liver and muscles and burned to generate energy. And because the body is producing less fat, it releases existing fat stores to be used as fuel. Bluebonnet Diet Chrome-Care is a synergistic blend of hydroxycitric acid (as Super CitriMax), chromium, and other blood sugar–balancing nutrients. Erba Vita 4Slim Feel Full Snack Time is a convenient oral spray that helps facilitate a feeling of satiety with Garcinia cambogia, rhodiola, L-tryptophan, & L-theanine.

TerraVita Garcinia Cambogia Extract (CitriMax) delivers pure, 50% standardized hydroxycitric acid (HCA), derived from Garcinia cambogia fruit.

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Study Results In the United States, the leading HCA researcher is Harry Preuss, MD, of Georgetown University in Washington, DC, a pioneer in nutrition research and author of The Natural Fat-Loss Pharmacy. His studies, published in the Journal of Medicine and other scientific periodicals, tested a proprietary form of HCA: Super Citrimax. For eight weeks, a group of healthy but overweight people ate 2,000 calories daily and walked 30 minutes a day, five days per week. Compared to subjects taking a placebo, they showed impressive weight-loss results (see “Proven Results” at right). Other studies have shown that people taking HCA had more energy during exercise, so the supplement may make it easier to stick with a fitness program.

Fast Facts Take 500–1,000 mg of HCA, three times daily on an empty stomach, 30–60 minutes before each meal. In studies, the higher dose produced more weight loss. Product labels usually list the quantity of Garcinia cambogia extract, and a smaller quantity of HCA—and that’s the number to use to determine your dose. This is how it works: In some supplements, HCA makes up about 50 percent of the extract, so you would need 1,000–2,000 mg of the extract to get 500–1,000 mg of HCA. When taking HCA, you may find that you actually drop a clothing size before you begin to see a dramatic change in the numbers on the scale. The reason for this is that fat weighs less than muscle and other lean tissue—and HCA promotes the loss of fat. Many people who have tried HCA report a decrease in cravings for sugary and/or starchy foods, and increased energy. They also often feel satisfied with smaller portions than they did before. HCA is not recommended for women who are pregnant or lactating, or for growing children. Since HCA has lowered elevated blood pressure and blood sugar in some studies, anyone who is taking medication for either of these conditions should be monitored by a health professional, as the dose may need to be reduced. PROVEN RESULTS

SUPER CITRIMAX

PLACEBO

Weight lost

12 lbs

3 lbs

Increase in “good” HDL cholesterol

20%

11%

Decrease in “bad” LDL cholesterol

12%

No change

Decrease in triglycerides

18%

9%

Change in appetite

Ate 4% less food per meal

Ate 2.8% more food per meal

Increase in serotonin

40%

21%

January 2014

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11/22/13 3:21 PM


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10/23/13 12:07 PM


herbal advisor

By Vera Tweed

curcumin Why you should make this star ingredient from turmeric part of your regular supplement regimen

H

erbs are usually viewed as natural solutions for specific problems, but curcumin—considered the key therapeutic component of turmeric, the yellow curry spice—should be an everyday staple alongside your multivitamin, says Gaetano Morello, ND. A naturopathic doctor who practices in Vancouver, Morello is one of eight specialists at a leading Canadian government-funded health center that treats complex chronic diseases such as fibromyalgia and Lyme disease.

choices, choices Studies show that curcumin is not always absorbed well enough in the body to deliver its potential benefits. To solve the problem, companies have developed proprietary forms that are designed to be easier for the human body to use. The following proprietary forms have been tested for bioavailability and can be found in a variety of individual curcumin supplements, as well as in joint-health and other formulas: Meriva BCM-95

Theracurmin 3

Curcumin C Complex

Curcumin C3 Reduct Recommended daily amounts for each form vary, and are listed on product labels.

“The majority of today’s common health conditions have an inflammatory base,” he says. And because curcumin has unique anti-inflammatory effects, it can be considered a front-line defense against any number of health issues, including heart disease, diabetes, arthritis, weight gain, cancer, Alzheimer’s, energy problems, digestive and skin conditions, premature aging, and hormonal imbalances.

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Turning Off Inflammation “Inflammatory compounds,” says Morello, “are created by genes.” But that doesn’t mean your genes determine your health. The foods you eat—plus your body’s ability to get rid of environmental toxins—tell genes whether to generate inflammation. Different nutrients found in plant foods and fish, as well as anti-inflammatory drugs, calm inflammation by reducing or blocking the substances that trigger it. Curcumin is particularly effective, says Morello, because it has a broad impact, positively influencing all the ways in which harmful inflammation is generated. In addition, curcumin helps improve detoxification in the liver, thereby helping to balance hormones, including those that affect weight. Together, these mechanisms work to activate more of your genes’ healthpromoting abilities. Curcumin is also a strong antioxidant. It helps dissolve harmful blood clots that can cause strokes and heart attacks. And it may even improve digestion.

Study Highlights Curcumin has been used by humans medicinally for more than 4,000 years, but it wasn’t until 1971 that researchers in India began to document the clinical evidence of its anti-inflammatory properties. Since then, scientists from around the world have tested the herb in numerous lab and animal studies, as well as in human trials. Altogether, research shows that curcumin can help prevent or treat virtually any condition where inflammation plays a role. Here are some recent highlights: Osteoarthritis: Two studies that followed a

total of 150 osteoarthritis patients found that curcumin (in a proprietary form called Meriva) significantly reduced symptoms and improved

the ability to walk within 3–8 months of daily supplementation. Using blood tests, one of these studies also showed a dramatic reduction in chronic inflammation. Head and neck cancers: In a study of

21 patients, chewable curcumin tablets (formulated specifically for the study) reduced levels of cancer-promoting substances in saliva. Heart failure: Among 16 patients who

suffered from heart failure, curcumin (in a proprietary form called Theracurmin) improved the heart’s ability to pump blood. Studies have also found that the Meriva form of curcumin reduced prostate enlargement and diabetic complications in small blood vessels and the eyes. In his practice, Morello has treated more than 800 patients with curcumin (Theracurmin) and has seen dramatic results—severe back pain relieved, for example, in a couple of hours. EuroPharma Curamin contains a proprietary combination of curcumin, boswellia, nattokinase, and other all-natural ingredients to lower inflammation and ease pain.

Paragon Plus InflaLEVE boosts healthy joint function and promotes the body’s healthy inflammation response with ingredients such as Curcumin C3 complex, boswellia, quercetin, and bromelain.

Paragon Plus Opti-Extract Turmeric contains 95% curcuminoids to neutralize free radicals, thus enhancing joint, brain, and cardiovascular health.

January 2014

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healing edge

vision quest

N

utritional factors play a key role in the prevention and treatment of both cataracts and macular degeneration. A diet high in richly colored fruits and vegetables—as well as targeted supplements—is associated with a lowered risk for these conditions.

By Michael T. Murray, ND

Key nutrients for preventing and treating cataracts and macular degeneration

Lutein and Zeaxanthin Research shows that zeaxanthin and lutein supplements not only help protect against macular degeneration, but can also improve visual function in people with macular degeneration. Specifically, in patients with macular degeneration, 10–15 mg of lutein daily led to improvements, including glare recovery, contrast sensitivity, and visual acuity, as compared to a placebo group. Lutein is also important in preventing cataracts and improving visual function in people who have existing cataracts. Like the macula, the human lens concentrates lutein and zeaxanthin. In fact, these are the only carotenes found in the human lens. Three large studies have shown that the intake of lutein was inversely associated with cataract surgery.

Nutrition for Your Eyes Foods rich in eye-protective nutrients include bell peppers, brocolli, carrots, collards, eggs, kale, papaya, spinach, sweet potatoes, turnip greens, and tomatoes.

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Flavonoid-Rich Extracts Flavonoid-rich extracts of blueberry, bilberry, pine bark, or grape seed also offer valuable eye-health benefits. In addition to their excellent antioxidant activity, these extracts have been shown to improve blood flow to the retina and enhance visual processes, especially poor night vision. Take 150–300 mg daily of one of these extracts to support eye health.

Viva Vitamins Eye Tabs provide comprehensive nutritional support for your eyes, with antioxidant vitamins, minerals, and carotenoids.

Akin’s and Chamberlin’s Opti-Eyes supports eye health with a potent blend of lutein, bilberry, and blueberry concentrates.

Nutritional Antioxidants Nutritional antioxidants—such as betacarotene, vitamins C and E, zinc, copper, and selenium—are extremely important for eye health. Studies conducted by the AgeRelated Eye Disease Study Research Group confirm that a combination of these nutrients produces better results. But even something as simple as taking vitamin C or zinc can produce dramatic effects. In one study, women who took vitamin C for more than 10 years had a 77 percent lower rate of cataract formation compared to women who did not take the vitamin. Zinc plays an essential role in the metabolism of the retina and the visual process. A two-year trial involving 151 subjects showed that the group taking zinc had less vision loss than the placebo group.

CoQ10 and Acetyl-L-Carnitine In one study, 200 mg of acetyl-L-carnitine, omega-3 fatty acids (460 mg EPA and 320 mg DHA), and 20 mg of CoQ10 was shown to improve visual function and macular alterations in people with early-stage macular degeneration. This combination

CanFo Eye Care is an herbal eye health supplement formulated with Chinese herbs. This formula is specifically designed for the heavy computer user.

stopped the disease from progressing in 47 out of 48 cases.

Fish Oils There is a strong relationship between atherosclerosis (known as hardening of the arteries) and eye health. Therefore, just as in atherosclerosis, omega-3 fatty acids from fi sh oils play an important role in preventing macular degeneration and other eye conditions. The recommended dosage is 1,000 mg of EPA and DHA.

January 2014

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11/22/13 3:24 PM


Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

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for a FREE SAMPLE and a store near you. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *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. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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10/23/13 12:02 PM


expert’s corner

By Emily A. Kane, ND, LAc

menopause and UTIs

Q:

After I went through menopause, I started getting a lot of urinary tract infections (UTIs). Cranberry helps, but is there something more I can do?

Natural ways to prevent and treat UTIs

A:

One of the characteristics of menopause is a thinning of mucous membranes due to lower levels of circulating estrogen. Mucous membranes help create a protective barrier between the outside world and our body’s inner sanctum. Thinner mucous membranes leave women more vulnerable to infections of all kinds. Bioidentical estrogen may help strengthen mucous membranes. I prefer estriol (E3) for plumping up the vaginal and urethral mucosa. I also suggest vitamin E (400–800 IUs mixed tocopherols daily) to attenuate residual estrogen and help ease vaginal drying. You can also apply vitamin E oil directly to the vaginal area.

Simple Natural Solutions If you have a UTI, the best way to get rid of it is to neutralize the bug that’s responsible—usually E. coli.

—Roberta L., Jefferson City, MO

D-Mannose One of the best agents for eliminating UTIs caused by E. coli is D-mannose, available at most health food stores. D-mannose prevents E. coli from binding to the bladder wall. This bug has tiny thin “fingers” that clutch and hang onto the cells of the bladder wall. D-mannose sticks to the E. coli even more tenaciously than the E. coli stick to the bladder wall, however, and the result is that E. coli/D-mannose complex gets flushed out through urination. The recommended dose is ¼–½ tsp. (depending on your weight) every 4–6 hours, stirred into a cup of water. You should feel relief within 12 hours and experience complete resolution within 48 hours. If not, see a doctor immediately because you definitely want to avoid this infection from progressing into the kidneys. Cranberry Even though cranberry juice is often recommended to help prevent and treat UTIs, it may not be right for everyone. In fact, some women who suffer from chronic UTIs find relief by avoiding fruit altogether, because fructose can be irritating to the urinary tracts of certain people. So don’t assume that fruit juice alone can cure a bladder infection—it may actually worsen the symptoms. Herbal Teas Herbal teas that can help cleanse the urinary tract include dandelion leaf, bearberry (also known as uva ursi; use this herb cautiously if you have kidney problems), and goldenseal. Take 1 cup of strongly steeped tea (about 1 Tbs. herb per 1 cup near-boiling water) 2–3 times daily. If the goldenseal is in powdered form, ¼ tsp. per cup of water will suffice. And one final note: While E. coli and poor sexual hygiene are responsible for most UTIs, there are other causes. If you suffer from recurrent bladder infections, you need to be evaluated for the presence of other bugs, for example Chlamydia trachomatis, a sexually transmitted disease that is typically symptomless in men 14

January 2014

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Back to Basics:

Starting a Basic Supplement Program YOU KNOW YOUR DIET isn’t perfect and you want to start taking some basic supplements, but where do you begin? First, it’s important to understand that nutritional supplements work best as part of a well-rounded program for optimum health that includes a healthy diet and exercise program. For healthy people, basic supplements may help prevent vitamin and mineral deficiencies when diet alone does not always provide sufficient amounts of essential nutrients. Here are the top 3 supplements for a basic foundation program for overall health:

BY MARY ANN O’DELL, MS,RD

1) DAILY MULTIVITAMIN/MINERAL Most nutrition experts agree that taking a multivitamin is an important step for overall health. Taking a full spectrum multi every day ensures that your minimum nutritional needs are being met when your diet may be lacking or your stress levels high.

2) VITAMIN D Vitamin D is known for its function in bones, where it helps to promote calcium absorption and improves bone health. Insufficient levels of vitamin D have been associated with cognitive impairment, more rapid weight gain, and increased incidence of depression. Higher vitamin D levels have been associated with reduced risk of colon cancer, diabetes, and even with a reduction in development of multiple sclerosis (MS). While most multivitamins contain vitamin D, they usually don’t contain the level used in much of the research that has come out on vitamin D. In addition, research suggests that many people are actually deficient in vitamin D.

3) ESSENTIAL FATTY ACIDS (EFAS) These “good fats” are necessary for overall health because they are involved in numerous roles in the body. They are the building blocks of cells, a source of energy, and they are involved in production of prostaglandins, hormone-like substances that regulate many body processes including inflammation, cardiovascular, and immune functions. Deficiencies of EFAs can result in dry eyes, skin disorders, poor memory, and hormonal imbalance.

Phyto Design™ Men’s or Women’s Multi Formulated to support the needs of men or women.* High quality daily multivitamin with minerals, antioxidants, & enzymes. With standardized herbal extracts.

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Vitamin D-3 1000 IU

Omega Xtra-Plex™

Essential nutrient needed to help maintain bone density.*

Provides a balanced blend of essential fatty acids.*

Supplies 1000 IU of the bioactive D3 form of vitamin D.

Combines borage, fish, & flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.

January 2014

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Jump Start Weight Loss NOW THAT THE HOLIDAYS HAVE PASSED, it’s time to face the few extra pounds that might have followed you into the New Year. Here are three steps to help you get started on the path to healthy weight control.

BY SALLY KARLOVITZ, CN

Jump Start with Detox. Once or twice a year, it is a smart idea to consider detoxifying your system by cleansing the colon, liver, and even other areas such as the blood and kidneys. Look for formulas with extra fiber and gentle cleansing herbs. Many people find this helps get rid of some weight that was really waste clinging to the body. Be sure to drink plenty of pure water when you increase your fiber intake. Set A Strong Foundation. Truly healthy and permanent weight loss comes along with lifestyle changes. Eat a well-balanced diet, rich in fruits, vegetables, whole grains, nuts, and seeds. Find an exercise program that you enjoy, be it yoga, walking, weight training, or whatever will get you moving. Take a high quality multivitamin as a basic foundation for overall health. Add Natural Weight Control Support. Remember that these nutrients and herbs are not meant to replace lifestyle changes, but they can help weight come off quicker when combined with appropriate diet and exercise. Garcinia cambogia may help convert fat into energy and reduce appetite. It can be combined with a natural metabolism booster like green coffee or 7-keto DHEA. Green coffee does contain a small amount of caffeine, so it may give a slight boost to energy. 7-keto DHEA is a natural by-product of the hormone DHEA that decreases as we age,

Fiber Clean-Plex™ Complete fiber, bentonite, and herb complex for intestinal health.* Supplies fiber from psyllium & apple pectin. With cleansing & support herbs, including cascara sagrada, gentian, & more.*

7-Keto Boost™ 100 mg Weight loss support.* 7-Keto DHEA complex with 100 mg 7-Keto. Enhanced with green tea extract & chromium.

a decline that causes metabolism to slow down. 7-keto DHEA may be the best choice for those over 40. These are just a few of the ingredients found alone or in weight loss combinations. It is best to determine your area of need, ask questions, read, and find out which ingredients best suit your individual needs.

Garcinia Cambogia Extract 450 mg Effectively redirects calories away from fat production. * May influence appetite.* 50% HCA hydroxycitric acid.

Green Coffee Bean Extract Supports glucose & fat metabolism & weight reduction.* Provides antioxidant protection.* 50% chlorogenic acid.

The Healthy Edge

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BRAND NEW YOU! The 7-Day Weight Loss Diet BY VERA TWEED

I

n recent years, there’s been a backlash against short-term diets and a move toward making small, sustainable changes to lose weight. It’s a good idea, but it doesn’t always lead to success because weight drops off too slowly to keep you motivated.

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Arithmetic is at the root of the problem. For example, forego your favorite 300-calorie snack every day and a week later you’ve lost, at best, just over half a pound. It takes some perseverance to skip that treat every day—especially when the reward, unlike your waistline, is pretty slim. “Everybody nowadays is impatient—they want quick results,” says Andrew Ordon, MD, author of Better in 7: The Ultimate 7-Day Guide to a Brand New You, and cohost of The Doctors. With that in mind, Ordon has designed a safe, nutritious seven-day diet that can help you lose seven pounds (or more).

Why 7 Days? “It’s a quick start to get people motivated,” says Ordon, “to see some change that inspires them to make the bigger lifestyle changes.” And in medicine, he says, seven days is long enough to bring about physiological changes. For example, antibiotics generally take seven days to knock out an infection, and after cosmetic surgery, the majority of swelling and bruising goes away after one week. Perhaps most important, however, is the fact that people who follow this diet achieve the expected results. But is it right for you? If you suffer from any medical conditions, check with your doctor. Otherwise, there’s little to lose—except unwanted pounds.

Why It Works The 7-day plan is, not surprisingly, a low-calorie diet that triggers your body to burn fat. But its cornerstone is another feature that jump-starts weight loss: herbs and water-rich foods that are natural diuretics. “You’re flushing the system out,” says Ordon, “getting rid of stagnant water and replacing it.” His choices of fruits and vegetables are strategic, to help eliminate and replace fluids and provide plenty of fiber. Popular “diet” veggies, such as broccoli, cabbage, and cauliflower, can cause bloating and are, therefore, excluded (only for one week, not forever). It’s also important to drink plenty of pure water, as well as a daily cup of coconut water. During the diet week, you will definitely be visiting the bathroom more often, but it’s a flushing-out process, not a dehydrating one. The result is loss of fat and a healthier body. Feeling and looking better is great motivation to keep your fingers out of the cookie jar.

How to Do It The 7-day diet can be done up to twice per month. On the first day, weigh yourself naked right after waking, and write down the number. Stay away from the scale until you wake up on the eighth day. For maximum weight loss, follow the 7-Day Plan (p. 21). But if it looks too daunting, or if you prefer a more gradual approach, add one or more of the foods in the Modifications section. Ideally, you should also walk and/or do other exercise.

The Healthy Edge

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BRAND NEW YOU! cont.

Dr. Oz’s Best Weight-Loss Supplements

The Daily Routine With breakfast and lunch: Take 250–500 mg of dandelion leaf to increase water loss and eliminate sodium from the kidneys, and 200–1,000 mg of uva ursi to reduce bloating. Or, take an herbal diuretic formula that contains both herbs, one serving with breakfast and another with lunch. With breakfast only: Take a high-quality multivitamin/multimineral supplement. If you usually take your multi in two daily doses, take it with breakfast and lunch.

Dr. Mehmet Oz has featured numerous weight-loss supplements on his popular television show. Each one works in a different way, and should be used in conjunction with a healthy diet and exercise program. These are some of the most popular: 7-KETO ENHANCES METABOLISM Our bodies make 7-keto, but natural levels drop after age 30, slowing down metabolism. Studies show that the supplement (also called 7-keto DHEA) increases the rate at which we burn calories around the clock. When taken with a diet and exercise program, compared to a placebo, 7-keto has tripled the amount of weight loss. Take: 100 mg morning and evening. Try: Paragon Plus 7-Keto Boost 100mg 7-Keto DHEA

Water: Make sure to drink the amounts noted,

but feel free to drink more at any time, flavored with lemon juice if you prefer. (Lemon is a must only first thing in the morning.) Between meals: If you feel hungry between meals, it could be thirst masquerading as hunger, so try drinking water before you reach for something to eat. If that doesn’t help, munch on carrots or other vegetables that are included in the plan, or eat a small amount of lean protein, such as two ounces of water-packed tuna, without added oil or mayo. Modifications: For a more gradual or longer-

term weight-loss approach, add one or more of these options, based on your personal needs and preferences: Add hard-boiled eggs to your breakfast menus. At lunch, replace eggs with baked or broiled fi sh, chicken, or very lean red meat, and add similar proteins to veggie-only dinners. Eat more vegetables with or between meals, but to avoid bloating, stick to those included in the plan.

BETTER IN 7 DAYS—MORE WAYS The Better in 7 book includes 7-day programs for thinner thighs, a flatter tummy, bigger breasts, better sex, less cellulite, better sleep, more energy, fewer wrinkles, and more. Men, too, can do applicable programs. For access to exercise videos, “Like” facebook.com/betterin7.

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GREEN COFFEE EXTRACT TAMES SUGAR ROLLER COASTER Sugar and starch cause blood sugar to skyrocket and crash, and this roller coaster effect promotes fat storage and cravings. Green coffee extract slows down or stops the cycle. In studies, including one done by Dr. Oz on his show, the supplement produced an average weight loss of 1–3 pounds per week, without a diet or exercise program. Take: 400 mg, 30 minutes before meals, three times daily. On labels, look for Svetol, GCA, or Coffeegenic extracts. Try: Viva Vitamins Green Coffee Bean Extract RASPBERRY KETONES BREAK DOWN FAT Compounds responsible for the distinct aroma of red raspberries, raspberry ketones break down fat, according to animal and test-tube studies. And the ketones stimulate secretion of adiponectin, a hormone that regulates fat storage. Higher levels of adiponectin correlate with less stored fat. Take: 100–200 mg with breakfast and lunch. Try: Fusion Systems Raspberry Ketone Fusion SATIEREAL CURBS STRESS EATING Carbohydrate-rich snacks are an all-too-popular stress reliever because they trigger feel-good hormones. Satiereal, a patented saffron extract, does the same job without the calories. In one study, taking Satiereal for 8 weeks reduced snacking by 55 percent, between-meal hunger by 84 percent, and cravings for sugary snacks by 78 percent. Take: 89 mg before meals, twice daily. Try: Re-Body Hunger Chews GLA SHRINKS FAT CELLS GLA (gamma linolenic acid) is a healthy fat found in black currant, borage seed, and evening primrose oils. It’s an omega-6 fat, one of the two types of essential fats we must get from our diet. GLA stimulates fat cells to release fat, making them—and your body— smaller, and in one study, it prevented weight regain after a successful diet. Plus, it helps fight inflammation. Take: 800–900 mg of GLA daily. Try: Paragon Plus Pure Borage

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THE 7-DAY PLAN WHEN YOU GET UP Day

BREAKFAST

IN BETWEEN

MID-MORNING

LUNCH

MID-AFTERNOON

DINNER

Drink a cupful of warm or hot water with the juice of one lemon (not optional). Eat breakfast within 30 minutes.

2 cups of watermelon chunks 1 cup of green tea

2 cups of water

8 oz. (1 cup) of coconut water

Fruit salad (see below)

2 cups of water

Fruit salad 1 cup of water

Same as Day 1

Choose one: 2 cups of watermelon chunks, 1 whole grapefruit, or ¼ cantaloupe 1 cup of green tea

2 cups of water

8 oz. (1 cup) of coconut water

Large salad with mixed greens, ½ diced cucumber, ½ cup of chopped parsley, 1 chopped celery stalk, and ½ cup of shiitake mushrooms, spritzed with a salad spritzer 1 cup of water

2 cups of water

These steamed veggies: 10 asparagus spears, ½ cup of carrots, 1 cup of sliced red bell peppers 1 cup of water

Same as Day 1

Same as Day 2

2 cups of water

8 oz. (1 cup) of coconut water

Same as Day 2 but add 2 sliced, hard-boiled eggs

2 cups of water

1 baked or grilled chicken breast and 1–2 cups of steamed veggies. Whenever veggies are on the menu, include any of these: asparagus; green or yellow wax beans; spinach; turnip, dandelion, or other greens; summer squash; or zucchini 1 cup of water

Same as Day 1

Same as Day 2

2 cups of water

8 oz. (1 cup) of coconut water

Same as Day 3

2 cups of water

1 grilled sirloin steak or filet mignon (4–5 oz.) and 1–2 cups of steamed veggies 1 cup of water

Same as Day 1

Same as Day 2

2 cups of water

8 oz. (1 cup) of coconut water

Same as Day 3

2 cups of water

1 grilled or baked tilapia filet and 1–2 cups of steamed veggies 1 cup of water

Day

Same as Day 1

Same as Day 2

2 cups of water

8 oz. (1 cup) of coconut water

Same as Day 3

2 cups of water

1 grilled or baked chicken breast and 1–2 cups of steamed veggies 1 cup of water

Day

Same as Day 1

Same as Day 2

2 cups of water

8 oz. (1 cup) of coconut water

Same as Day 3

2 cups of water

These steamed or stirfried veggies: 10 spears of asparagus, ½ cup of carrots, and 1 cup of sliced red bell peppers

1 Day

2 Day

3 Day

4 Day

5 6 7

FRUIT SALAD OPTIONS Choose one of the following combinations: • 1 large navel orange, 1 Granny Smith apple, and ½ cup of fresh raspberries • ¼ cantaloupe, 1 cup of fresh pineapple chunks, and ½ cup of fresh blueberries • ½ grapefruit, 1 pear, and ½ cup of sliced strawberries

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VEGETABLES Season with salt-free herbs and spices, and lightly spritz with a vegetable cooking spray, if you like. As an alternative to steaming, cut veggies into bite-sized pieces and stir-fry for 6–10 minutes with a vegetable cooking spray and a little water.

The Healthy Edge

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HEALTHY BODY, HEALTHY BRAIN

MAYBE YOU’VE GONE INTO THE KITCHEN and don’t remember why. Or you can’t recall a familiar name during a conversation. You may have even missed an appointment because it slipped your mind. These types of memory lapses can occur at any age, but we tend to get more upset by them as we get older because we fear they’re a sign of dementia, loss of mental acuity, or even Alzheimer’s disease. Luckily, these concerns are usually nothing to worry about. In fact, most fleeting memory problems simply reflect normal changes in the structure and function of the brain as we age. That’s not to say you should ignore these irksome symptoms. The strategies you’ll find below can help you stay mentally fit, no matter your age. What’s more, they’re safe, natural, and easy to work into your daily routine.

THE AGING BRAIN Until recently, brain aging and memory loss were thought to occur because neurons died or stopped functioning. Neuroscientists believed that you were born with a certain number of neurons and, as you got older, some of these neurons were lost. Today, science knows better. New research shows that dopamine controls the formation of new neurons deep in the center of the adult brain. Once born, they move to areas of the brain associated with higher brain function. Because of this regeneration, the normal aging process leaves most mental functions intact, and may even provide the brain with unique advantages that form the basis for wisdom. 22

Even though you form new neurons throughout life, it doesn’t mean that your brain doesn’t change as you age. Over the years, brain weight and volume decrease. In fact, between age 20 and age 90, the brain loses 5–10 percent of its weight. But accumulating birthdays isn’t the only reason your brain becomes smaller. Your lifestyle matters, too. According to data collected on more than 1,300 middle-aged people who took part in the Framington Offspring Cohort Study, chronic health conditions, such as diabetes, and bad habits, such as smoking, can accelerate brain shrinkage. Harmful habits can also trigger other changes. For instance, poor diet and lack of exercise can contribute to cardiovascular disease that reduces blood flow to the brain. This causes the brain to utilize oxygen and protein less efficiently. In addition, the aging brain loses some ability to protect itself against the inflammation and free radical damage generated by harmful habits. In one study of 447 seniors, those with higher levels of C-reactive protein (CRP, a marker of low-grade, systemic inflammation), had worse performance scores in tests that measured executive function than those with low to moderate CRP levels. But making healthy changes now may help protect your brain from future harm.

THE DARK CLOUD OF ALZHEIMER’S An unhealthy lifestyle may also increase your chances of developing dementia, including the most common and feared form of dementia—Alzheimer’s disease. Since the symptoms of early-onset Alzheimer’s can include forgetfulness, trouble focusing, and poor decision-making, many of us start to worry every time we forget where we left our car keys. Could this be a sign of Alzheimer’s?

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The Healthy Edge

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GET SMARTER! cont. One of the more disturbing aspects of Alzheimer’s disease is that there is no cure. In fact, scientists haven’t even settled on why some people develop it. One school of thought revolves around the accumulation of beta-amyloid plaques in the brain. These clumps of protein may damage and destroy brain cells by interfering with cell-to-cell communication. Another hypothesis is the theory of tangles, which is often talked about among neuroscientists in the same breath as plaques. Your brain cells depend on a complicated system that transports nutrients throughout the brain. This system requires the normal structure and functioning of a protein called tau. Autopsies of Alzheimer’s patients show that threads of tau are twisted into tangles that prevent the transport of vital nutrients. This eventually leads to the death of brain cells. More recently, researchers have suggested that inflammation may start a chain reaction that, over time, contributes to Alzheimer’s disease. When cells in the brain are disrupted by inflammation, amyloid proteins begin to act chaotically. This chaos may turn amyloid into betaamyloid plaques. Inflammation may also be the culprit that causes tau protein fibers to start tangling.

SMART SUPPLEMENTS Sharpening your mental powers requires giving your brain what it needs to fire on all cylinders. Fortunately, Mother Nature has provided a variety of herbs and nutrients that can increase blood flow and antioxidant levels in the brain while protecting it from inflammation. Here are some of the most effective. Acetyl-L-Carnitine: This amino acid provides the brain with much needed power by preserving mitochondria— tiny energy factories found deep within all cells, including brain cells. It also improves blood flow, protects against toxins, and helps transport fatty acids between cells. Studies consistently show that acetyl-L-carnitine effectively treats mild cognitive impairment, and may even help those with early-onset Alzheimer’s disease. One clinical trial of 334 Alzheimer’s patients at Stanford University 24

School of Medicine found that this nutrient helps slow the progression of the disease, especially among the younger participants. But people without cognitive problems or memory loss can benefit from acetyl-Lcarnitine, too. During one recent study of 96 people over the age of 70, Italian researchers found that those taking acetyl-L-carnitine had less mental and

4 FACTORS THAT CAN SHRINK YOUR BRAIN 1) HIGH BLOOD PRESSURE 2) DIABETES 3) CIGARETTE SMOKING 4) BEING OVERWEIGHT OR OBESE

physical fatigue. The supplement group also experienced a boost in cognition. B Vitamins help guard against age-related memory loss in a number of ways. For instance, vitamin B3, better known as niacin, fosters the growth of new blood vessels and neurons after a stroke. And vitamin B12 helps make and preserve myelin, the protective sheath that surrounds axons. It may also keep the brain from shrinking. The B vitamins also work together to protect cognitive function. According to a placebo-controlled trial published in the American Journal of Clinical Nutrition, taking 400 mcg of folic acid plus 100 mcg of B12 improved delayed recall scores when taken for 24 months. Earlier studies show that combining folic acid with B 6 and B12 also supports memory by moderating homocysteine—an amino acid found naturally in the body that, in high amounts, is considered a significant risk factor for both heart disease and dementia. Since this family of vitamins often works together, it’s best to take a B complex supplement that provides at least 50 mg of thiamin, riboflavin,

pantothenic acid, and pyridoxine, as well as 400–800 mcg of folic acid and 1,000 mcg of vitamin B12. Bacopa is a small white flower that grows wild in India. The saponins found in the herb are thought to repair damaged neurons in the brain. A study from the National College of Natural Medicine, in collaboration with researchers from Oregon Health and Science University, found that a relatively small dose of bacopa taken daily for 12 weeks improved information recall and also reduced depression and anxiety. Other studies suggest that bacopa increases mental agility and alertness, improves memory and focus, and increases the ability to grasp new information and skills. Ginkgo Biloba has been taken as a memory enhancer for more than 30 years, and during that time a multitude of studies have shown that it is effective for improving both cognition and memory. Ginkgo boosts blood flow in the brain, destroys free radicals, and protects brain cells from premature death. One review of 29 double-blind, placebo-controlled clinical trials found that the long-term use of ginkgo improves selective attention, some executive processes, and long-term verbal and non-verbal memory—although recent studies have shown mixed results in the prevention of Alzheimer’s disease Look for a supplement containing 60 mg of extract that has been standardized to contain 6 percent terpene lactones and 24 percent flavone glycosides If you take coumadin or other blood thinning pharmaceutical medications be sure to consult with your physician before taking ginkgo products. Magnesium: This mineral is essential for a healthy nervous system. Studies show that magnesium enhances the brain’s plasticity and increases the number of brain synapses that can be switched on. According to researchers at the Massachusetts Institute of Technology, magnesium improves both learning and memory. In fact, their study, which was published in the journal Neuron, found that extra magnesium increased memory recall by a whopping 56 percent, thanks in part to a 142 percent

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growth in synaptic ends. This boosted the speed of brain transmission by 160 percent. Earlier studies show that boosting your magnesium levels can improve both attention span and working recall. The problem is that nearly half of all Americans are deficient in this vital mineral. To restore healthy magnesium levels, it’s wise to take a magnesium supplement every day. For the most benefit, look for a readily absorbable form of the mineral such as amino acid chelates. Citicoline, technically known by the tongue-twisting moniker CDP-choline; cytidine 5’-diphosphocholine, is a building block of DNA that is found in every cell in the body. The highest concentrations, however, are found in the brain and liver. In the brain, citicoline targets the frontal lobe—the area responsible for problem solving, attention, and concentration— and works in a number of ways to boost brainpower. It helps replenish the phospholipids that create and maintain healthy brain cell membranes. It also raises the level of chemical messengers needed for all of those voluntary and involuntary actions we rely on every day. And studies show that it protects the brain from free radical damage. Cognizin Citicoline is a propriety and highly absorbable form of citicoline specifically designed to support healthy brain function. You can find Cognizin as an ingredient in a few different supplements. The company has also developed “Cognizin Memory”—a free iPhone app that exercises the brain with a fun, yet challenging, mind game. Created to complement Cognizin’s brain-health benefits, this multi-player game lets you select your character and test your own memory skills or compete against another player.

nerves, so it’s no surprise that low levels of these specialized fats have been linked to cognitive problems and memory loss. Here’s a closer look at the most important fatty acids for your brain. Fish Oil is one of the best sources of docosahexaenoic acid (DHA)—an omega-3 fatty acid that is highly concentrated in the gray matter of the brain. Gray matter is involved in muscle control, sensory perception, memory, emotions, and speech. DHA also helps make cell membranes more fluid and improves communication between brain cells. Without enough DHA, the messages sent between the brain cells can become garbled, which may affect mood, memory, attention, behavior, and concentration. Numerous clinical trials have clearly shown the value of boosting DHA with supplemental fi sh oil. In one of these studies, scientists at the Rhode Island Hospital Alzheimer’s Disease and Memory Disorders Center in Providence found that people who supplemented with fi sh oil scored better on cognitive tests compared to non-users. Plus, those taking fi sh oil actually had bigger brains! Fish oil appears to benefit the brain in other ways as well. Research in the American Journal of Clinical Nutrition suggests that DHA may also improve cognitive function and memory by suppressing inflammation and oxidative damage in the brain. In another study, Scottish investiga-

tors gathered data from people who had their IQs measured in 1947, and then again in 2000 and 2001. They also evaluated the participants’ diet, supplement use, and current plasma levels of omega-3s. The researchers found that those who took fi sh oil supplements not only had better cognitive function, their IQ scores were actually 13 percent higher than those who didn’t take the supplements. Most doctors recommend 1–3 grams of high-quality, purified fish oil daily providing at least 450 mg—and up to 2,000 mg—of DHA. Phosphatidylserine (PS) makes up part of every cell membrane in the body. It is most abundant in brain cells and allows nutrients and waste products to flow in and out of cells. A number of clinical trials have validated the ability of supplemental plant-derived PS to improve memory, learning, word recall, concentration, and mood in middle-aged and elderly subjects who suffer from age-related cognitive dysfunction. In one study, 15 elderly volunteers were supplemented with 100 mg of PS three times daily for 12 weeks. Researchers, who measured cognitive function at the beginning, middle, and end of the trial, found that 13 of the volunteers experienced significant improvement six weeks into the trial—an effect that was still going strong by the end of the study.

YOUR BRAIN ON FAT For most of us, fat is a dirty word. But to your brain, the right fats are the stuff healthy minds are made of. In fact, the brain is 60 percent fat, or more specifically, fatty acids. These fatty acids, also known as lipids, are among the most vital building blocks of a properly functioning brain. They are essential for healthy brain cell membranes and make up 70 percent of the protective myelin sheathing that insulates

HEALTHY ORIGINS COGNIZIN CITICOLINE supports memory function and healthy brain metabolism with 250 mg citicoline in convenient capsule form.

AKIN’S & CHAMBERLIN’S BRAINWAVES I features an effective blend of standardized ginkgo biloba extract and phosphatidylserine for enhanced memory function and alertness.

NAWGAN ALERTNESS BEVERAGE contains Cognizin, a proprietary and easy-to-absorb form of citicoline. Choose from Red Berries, Mandarin Orange, Strawberry Kiwi, and Lemonade.

PARAGON PLUS HERBAL FOUNDATION B COMPLEX 50 supplies a 50 mg B complex in a base of herbs that enhances the body’s absorption and utilization of the vitamins.

The Healthy Edge

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Natural Pain Relief ACCORDING TO THE American Pain Foundation, chronic pain affects more than 100 million Americans. While acute pain is a normal sensation triggered in the nervous system to alert you to possible injury and the need to take care of yourself, chronic pain is different. Chronic pain persists. The good news is that there are things you can do to help ease the pain naturally. Exercise is an important part of pain-free living. Exercise such as walking helps to improve circulation and improve your overall sense of well-being. Yoga, which incorporates deep breathing and stretching, is good for pain. Talk to your health care provider about the type of exercise that would be best for you and your pain. A diet rich in fresh fruits and vegetables provides a host of antioxidants and phytochemicals that support overall health in the body. Omega-3 fats, found in deep-water fish,

Cox-2 Ease™ With Nexrutine Helps support normal healthy COX-2 levels.* Contains Nexrutine®, a patent-pending extract from Phellodendron trees. Also contains turmeric, ginger, boswellia, & more.

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BY MARY ANN O’DELL, MS, RD

flaxseeds, and walnuts, help naturally reduce inflammation in the body. Reducing intake of processed high-fat and high-sugar foods can also help reduce inflammation. Nature also provides a host of ingredients that may help with pain. One way to fight pain internally is by “spicing up your life” with natural COX-2 inhibitors (cyclo-oxygenase-2 inhibitors). COX-2 is an enzyme that increases inflammatory chemicals. Natural COX-2 inhibitors include spices such as ginger, rosemary, and turmeric. Nexrutine®, a patent-pending extract from Phellodendron trees, is another natural COX-2 inhibitor that helps reduce inflammation and pain without the stomach irritation that can come from over-the-counter antiinflammatory drugs. Methylsulfonylmethane (MSM) is a concentrated source of organic sulfur, important for forming collagen, the fibrous material in cartilage. MSM has been shown to be helpful in reducing pain and inflammation associated with arthritis.

MSM 1000

And to help with immediate relief, reach for a natural topical formula with emu oil, capsaicin, arnica, and willow bark, which work together to penetrate and provide effective pain relief. Pain doesn’t have to be a way of life. Give the natural approach to pain control a try and begin on the road to pain free living.

Opti-Extract™ Turmeric Powerful herbal antioxidant.* Supports healthy liver function & balances inflammation.* Potent herbal extract, standardized for 95% curcuminoids.

Emu-Ease™ Soothing Cream

Natural source of biological sulfur.

Penetrates deeply with emu oil, hyaluronic acid, & MSM.

May support healthy skin and joints.*

With a proprietary herbal blend including white willow, capsaicin, arnica, & chamomile.

MSM is a necessary component of collagen.*

Fragrance free. No artificial colors.

January 2014

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Comfrey is Back!

BY DR. HOLLY LUCILLE, ND, RN

I SEE A LOT OF ACTIVE PEOPLE in my practice. Many of them have sprains, cuts, bruises, scrapes, and all kinds of minor (and sometimes not so minor) trauma. In times past, comfrey was considered a powerful healing plant and would have been a remarkable natural intervention to relieve pain and hasten healing. Unfortunately, comfrey contains liver toxic compounds (pyrrolizidine alkaloids, or PA), so its oral use was banned in the United States. Some doctors were even concerned with creams and soaks, for fear these compounds would absorb. Fortunately, there is a new comfrey topical cream that is great for open wounds, so any cuts and other normal results of an active life can be healed quickly. The other good news is that this comfrey cream is safe for children as young as four years old, so it’s an option even for kids who get into enough of their own scrapes. Thanks to a wonderful blend of age-old wisdom and modern plant science, there is a type of comfrey that avoids the problem of liver toxicity altogether. This variety of comfrey, known as Symphytum x uplandicum NYMAN, has been designated as “Trauma Comfrey” by the German Health authorities, a specialized species, much like a patent. This special form of comfrey has been specifically cultivated to be low in PA content. Plus, only the aerial parts—leaves, stems, and flowers—that are naturally PA-free (rather than the roots that typically have a higher PA content) are used. Three compounds in this comfrey cream are allantoin, choline, and rosmarinic acid. • Allantoin quickly helps regenerate damaged tissue, including skin, tendons, cartilage, and bone. • Choline helps injured blood vessels and nerve endings recover faster. • Rosmarinic acid fights inflammation and slows down cell damage. For anyone needing relief and healing from everyday bumps and bruises, or more serious injuries and trauma, I recommend a clinically tested comfrey cream. It’s safe for kids and adults, and to me it’s like having an entire medical kit in just one tube.

Traumaplant® Comfrey Cream Soothing topical cream. From freshly harvested comfrey blossoms, stems, & leaves. Free of Pyrrolizidine Alkaloids (PAs).

Kids Mull-Ear™ Ear Oill Topical ear oil for children. May provide soothing support for ear pain.* With mullein, arnica, garlic, and coptis.

Q&A Q:

I’m getting over a cold and still have a lot of congestion in my head and chest. Is there anything natural that can help? Absolutely. Nature provides a variety of methods to help your body deal with congestion.

A:

1. Cleanse the nasal passages. Using a saline wash and neti pot, or using a natural nasal spray, can help moisturize nasal passages, clear sinuses, and reduce inflammation and congestion. 2. Ease congestion. Osha is an excellent herb for the lungs, acting as an expectorant, bronchodilator, and decongestant. It can help ease cough or make cough more productive, and it helps to open air passageways in the lungs. Yerba santa and licorice help to loosen phlegm. Oregano oil and garlic can be used to help fight bacteria build-up in congested areas, reducing risk for further infection. 3. Support immune system health. Echinacea and astragalus, along with the nutrients vitamin C and zinc, can help keep your immune system functioning at its best so you can recover faster

Congestaleve™ Immediate respiratory system support.* With osha, yerba santa, garlic, oil of oregano, and more. Concentrated liquid extract in convenient capsule form.

The Healthy Edge

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11/22/13 3:49 PM


pure beauty

By Sherrie Strausfogel

beauty food

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our hair, skin, and nails are a reflection of your overall health. If you want thicker hair, smoother skin, and stronger nails, you can boost a balanced diet with nutritional supplements that increase your body’s production of collagen and help build supportive proteins. Molecular biologists have identified collagen as the key structural protein that helps create smooth skin and strong hair and nails. Starting at age 21, our bodies’ collagen diminishes by one percent per year. By 30, the signs of reduced collagen on skin, hair, and nails become visible.

Boost the strength, tone, and texture of skin, hair, and nails with Seabuckwonders Omega7 Complete, a full-spectrum blend of sea buckthorn berry oil and seed oil, so you get all that sea buckthorn has to offer. Omega-7s support heart and liver health, and are powerful inflammationfighting antioxidants.

Get thicker hair, smoother skin, and stronger nails with Natural Factors BioSil liquid. The specially formulated silicon and the B vitamin choline help nourish and restore your body’s three beauty proteins— collagen, elastin, and keratin (the protein that makes up 97 percent of your hair and gives your nails strength).

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Supplements can help you get gorgeous hair, skin, and nails from the inside out

To counteract this problem, you want to activate your own collagen-generating cells, known as fibroblasts, in addition to taking collagen supplements. The increased collagen generated beneath the skin plumps it up, smoothing fine lines and wrinkles. Collagen is also an essential ingredient for strong, healthy bones and joints. The mineral silicon is also necessary for the formation of collagen and bone. Supplementing with orthosilicic acid, the

dietary form of silicon, or the herb horsetail, which is rich in silica (silicon dioxide), can help smooth lines and wrinkles and also help to fight brittle hair and nails. Biotin is believed to help hair grow healthier, thicker, and longer. It may also strengthen brittle nails, preventing them from splitting and breaking. Your daily supplement regimen should also include vitamins A, C, and E, potent antioxidants that help promote strong connective tissues and cellular growth for healthy hair, skin, and nails.

Take your vitamin B for “Beauty” with Akin’s and Chamberlin’s High Potency Biotin 5,000 mcg capsules. Biotin is an important B vitamin that strengthens skin, nails, and hair, and is necessary for the metabolism of carbohydrates, fats, and amino acids (the building blocks of protein). B vitamins are watersoluble and are not stored in the body, so supplementation is important.

Fight the aging process with NeoCell Super Collagen + C tablets that pair collagen types 1 & 3 with vitamin C. These potent beauty nutrients have a synergistic effect on skin radiance, hair thickness, and nail strength.

January 2014

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11/22/13 3:52 PM


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10/23/13 12:05 PM


safe eating

By Melissa Diane Smith

light bites Have a healthy New Year’s nosh with these nutritious gluten-free appetizers

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n appetizer is a perfect starter to a meal, but a combination of the right appetizers can make a meal in itself. Especially if your holidays were filled with more food than you wanted—and your pants feel a little tighter than they used to—light, easy-to-make hors d’oeuvres are a great way to start the New Year. Try these ideas for back-to-basics, naturally gluten-free, real-food light bites.

Promote the protein. The ability of vegetables to satisfy the appetite only lasts a short while. What really transforms snacks into meal-worthy hors d’oeuvres is some slower-burning protein. For carnivores, meatballs made of organic grass-fed ground beef, lamb, or pork make perfect additions. For something on the light side, try Lemon Basil Roasted Shrimp Skewers. Simply marinate wild-caught shrimp in gluten-free Dijon mustard, olive oil, lemon juice, garlic, and basil; then roast them in the oven at 450°F for 5–7 minutes. Egg-based, crustless mini-quiches or organic goat cheese fit the bill for some vegetarians, and bean-based dips or nuts work well for vegans. Try making foods on a stick. Use cocktail picks to make antipasti skewers with pitted olives and artichoke hearts, or with fresh mozzarella balls, cherry tomatoes, and fresh basil. Marinate chunks of meat and skewer them on stainless steel skewers to make kabobs; or thread heavier vegetables such as onion, mushrooms, and green pepper pieces on skewers to make vegetable kabobs. For a colorful dessert, arrange equal-sized, ½-inch pieces of Granny Smith apple, peeled and sliced kiwi, pineapple cubes, and peeled and sliced banana on skewers, and sprinkle with organic unsweetened shredded coconut. Upgrade your chips. For chips and dip, buy organic salsa; make your own guacamole with avocado, lime juice, garlic, onion, jalapeno, and fresh cilantro; or make white bean dip with cannellini beans, roasted garlic, lemon juice, parsley, and olive oil. Serve with Certified Gluten-Free RW Garcia Classic Blue Corn Chips, Beanitos Black Bean Chips, Foods Alive organic flax crackers, or sliced jicama strips. Or try organic kale chips such as Rhythm Superfoods Mango Habanero Kale Chips or Freshly Wild Mesquite Kale Joy Chips. 30

Endive Boats Stuffed with Fennel, Apple, & Walnut Salad* MAKES 24 APPETIZERS Tired of weeks and weeks of heavy holiday food? Try this light, endive-based hors d’oeuvre containing apple and fennel—two therapeutic foods for digestion—to get you off to a healthy start in the New Year. zest of ½ lemon zest of ½ orange 1½ tsp. lemon juice 2 tsp. orange juice ½ tsp. gluten free organic Dijon mustard 2 Tbs. organic extra virgin olive oil ½ large fennel bulb, sliced thin and finely chopped 1 medium organic Gala apple, sliced thin and finely chopped ½ cup toasted walnuts, finely chopped 2 Tbs. organic dried cranberries ½ tsp. ground cinnamon 3 Belgian endive heads 2 oz. crumbled organic goat cheese (optional) 1. Whisk lemon zest, orange zest, lemon juice, orange juice, mustard, and olive oil in large bowl. Season with salt and pepper to taste. 2. Add fennel, apple, walnuts, and dried cranberries, and mix well. Add cinnamon and additional salt if needed, and mix well. 3. Slice 1 inch from base of each endive head. Arrange spears on serving plate. Lightly stir salad, and add goat cheese, if using. Fill each leaf with salad mixture, and serve. *Recipe reprinted from the Going Against the Grain Group, 2012.

PHOTO: PORNCHAI MITTONGTARE

Get creative with vegetables. Out of all the food groups, vegetables offer the best deal in nutrition—most are low in carbs and calories and high in nutrients and fiber. Many of us eat fewer vegetables than grain- and sugar-based foods, especially during the holidays. So by the time January rolls around, it’s time to “veg” out. Vegetables can be used in many inventive ways to make wonderful appetizers. They can be roasted (think garlic roasted asparagus spears); stuffed (such as celery sticks or Belgian endive spears), topped with toppings (try cucumber rounds), or sautéed (such as savory garlic sautéed mushrooms). And raw vegetables go great with dip.

PER SERVING: 34 cal; 1g pro; 3g total fat (<1g sat fat); 3g carb; 0mg chol; 5mg sod; 1g fiber; 1g sugar

January 2014

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11/22/13 3:54 PM


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10/23/13 12:00 PM


natural gourmet

By Jonny Bowden, PhD, and Jeannette Bessinger, CHHC

chilly weather chili bake There’s nothing like a hearty bowl of chili when the winter winds blow—unless it’s our healthy baked version

ABOUT 8 SERVINGS

This healthy winter comfort dish yields enough for two family meals—or one giant feast for cold, hungry guests. 1 1 1 3 1 1 1

Tbs. olive oil large sweet onion, diced large green or red bell pepper, seeded and diced cloves garlic, minced lb. lean ground turkey tsp. salt 15-oz. can black beans, drained and rinsed

2

14.5-oz. cans fire-roasted diced tomatoes, undrained 1 6-oz. can black olives, drained and roughly chopped 2 cups frozen corn 2 Tbs. chili powder 1 heaping tsp. ground cumin ¼ tsp. ancho chili pepper (or cayenne) ½ cup stone-ground corn meal ½ cup shredded cheddar cheese

I

grew up in New York City and I’ll tell you right now, January on the east coast—not so much fun. That’s when you look to food for warmth and comfort, especially after coming inside after walking three dogs when it’s 16 degrees outside! Our Corn Chili Bake certainly fills that bill—it’s a cold-weather crowd pleaser. Satisfying, filling, easy-to-prepare Mexican food. Nothing personal, Taco Bell, but this recipe has you beat on every count, starting with taste and ending with nutrition. With this recipe, the term “healthy fast food” is no longer an oxymoron. Loaded with fiber and protein, this dish also contains healthy compounds called phenols from the black olives, blood pressure-lowering garlic, and cancer-fighting antioxidants, including lycopene, from the tomatoes. Best of all, because you make it yourself, you get to choose the protein source—lean, clean turkey (instead of mystery meat). Take that, Taco Bell Chihuahua (even though you are pretty cute!). —Dr. Jonny

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1. Preheat oven to 350° F. Lightly spray 9x13inch baking dish with olive oil cooking spray, and set aside. 2. Heat oil in large skillet or sauté pan over medium high heat. Add onion and bell pepper, and sauté 4 minutes, or until onion and pepper just begin to soften. Add garlic, turkey, and salt, and sauté 6–7 minutes, or until no pink remains on turkey. 3. Drain meat, if necessary, and add beans, tomatoes, olives, corn, chili powder, cumin, chili pepper, and corn meal, and stir gently to mix well. Transfer to prepared baking dish. 4. Sprinkle cheese evenly over top, and bake uncovered 40 minutes, or until heated through. PER SERVING: 286 cal; 22g pro; 8g total fat (2g sat fat); 34g carb; 41mg chol; 914mg sod; 8g fiber; 7g sugars

notes from chef jeannette To freeze half (4 servings), divide recipe into two 7–8-inch Pyrex baking dishes. Cook one as directed for dinner and cool the other for two hours or overnight in the fridge. Remove any condensation and place a layer of freezersafe plastic over the surface of the casserole, sealing it tightly against the sides to prevent air contact. Seal the cover over all, and store in the freezer. When you’re ready for round two, thaw the frozen dish overnight in the fridge and bake, uncovered, as directed.

PHOTO: PORNCHAI MITTONGTARE

Corn Chili Bake

January 2014

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11/25/13 12:07 PM


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

Gent-Gest™ Digestive Support Supports the body’s natural digestion processes.* Herbal bitters formula. Concentrated liquid extract.

Wheat Grass Powder A deep green leafy vegetable. Convenient way to get green vegetables every day.

Nature’s highest quality plant–based protein.

Rich in chlorophyll, minerals, carotenes, & vitamins.

15 g protein per serving.

Gluten free.

Ascorbyl Palmitate 500 mg Potent vitamin C ester. Fat-soluble form of vitamin C. Provides antioxidant protection.*

Raw Chocolate Plant Head Protein

Vitamin D3 1000 IU Raspberry Active vitamin D3 in a tasty chewable. Sweetened with EarthSweet, a natural antioxidant sweetener. Natural raspberry flavor.

Raw, vegan, & non-GMO. Gluten free.

Alive Once Daily Women’s 50+ High potency multivitamin & whole food energizer for women.* With 26 fruits & vegetables, lutein, & resveratrol. Supports breast & bone health.*

Chlorella 500 mg

Oil of Oregano

Cold Defender™

Chlorophyll-rich green food.*

Provides antioxidant support.*

May help support the body’s natural defenses.*

Broken cell wall to enhance absorption.

Used for centuries as an antimicrobial agent.*

With American ginseng, astragalus, & other support herbs.*

Natural extract of oregano leaf.

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Plus vitamin C & zinc.

11/22/13 4:00 PM


Max Extractâ&#x201E;˘ Green Tea Extract Where to find all of the great products seen in this magazine:

Promotes antioxidant activity.* Promotes optimal health.* Standardized extract. 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.

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Each serving is equivalent in antioxidant content to 4â&#x20AC;&#x201C;6 cups of green tea.

11/22/13 4:03 PM


Chamberlin's January 2014 Healthy Edge Magazine