Weighing In Detox tips for fall. page 29
The power of plant stem cells. page 37
tasteforlife September 2015
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The Power of Aromatherapy DIY care for digestive issues.
Say Goodbye to PMS
Natural remedies for effective relief.
departments 6 Editor’s Note
© LEA HENDRY VALLE
10 News Bites Fall is in the air! Celebrate the season with our annual buyorganic! special section. Harvest good health! page 41 six Healthy Organic Breakfasts
23 Natural Picks
twelve Detoxify Your Life
29 Weighing In
Kick off your fall detox!
sixteen Organic Shopper eighteen Healthy Planet: What’s in the Box? twenty-one Savvy Shopper: Making Sense of Labels
18 Smart Supplements
Bolster health with enzymes.
three Organic in the News
For more health & wellness resources visit
Exercise leads to better sleep • Quinoa good for celiac patients • Female athletes and bone health • Eat right for iron • More
37 Natural Beauty
Rejuvenate with the power of plant stem cells.
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Don't Settle! I had a rewarding experience recently. A few things were bothering me physically. My healthcare practitioner chocked them up to my age. “This is your new normal,” she said. The more I told myself to put up with the daily discomforts, the older I felt. Then I got mad. I didn’t believe there was nothing to be done. I went to see a naturopathic doctor. This doctor took the time to get a full picture of what was going on. She learned about my family history. We did some tests, which
resulted in my taking herbal remedies that made a huge difference. Based on her recommendation, I also went to see a chiropractor for the first time. I’ve been a devotee of massage for decades. Over
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Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Marcia Zimmerman, CN, author of The Anti-Aging Solution, Reverse Aging, and 7-Syndrome Healing Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
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Study finds quinoa good FOR CELIAC PATIENTS SNOOZE NEWS
Exercise leads to BETTER SLEEP Physical activities such as walking, biking, gardening, running, and yoga were associated with better sleep habits in a new study. However, activities such as household work and childcare were linked to poor sleep habits. Physical activity is well associated with better sleep, but the new study looked at specific types of activities to see how they affect sleep quality. Researchers compared 10 types of activities to walking and to no activity. Compared to no activity, all types of physical activity except household/childcare were linked to a lower likelihood of insufficient sleep. Several activities were linked to better sleep compared to walking alone: aerobics/ calisthenics, biking, gardening, golf, running, weightlifting, and yoga/Pilates. “Not only does this study show that those who get exercise simply by walking are more likely to have better sleep habits, but these effects are even stronger for more purposeful activities such as running and yoga,” said lead researcher Michael Grandner, PhD. SOURCE “Penn Study Maps the Types of Physical Activity Associated with Better Sleep,” University of Pennsylvania School of Medicine, 6/4/15
Following up on a study that indicated quinoa might trigger immune responses in celiac patients, researchers have instead determined that quinoa is both safe and beneficial. “Celiac patients can not only tolerate but improve on a diet including quinoa,” according to the Celiac Disease Foundation. In the follow-up study, celiac patients consumed 50 grams of quinoa per day for six weeks as part of their normal gluten-free diet. Researchers tracked their blood work and gastrointestinal parameters, which remained normal throughout the study. The quinoa had a mild positive effect on cholesterol levels. Quinoa does not contain gluten. It provides high levels of protein, fiber, calcium, and iron. It’s also a complete source of amino acids. A 2012 study had suggested that some forms of the plant “could activate the adaptive and innate immune responses in some patients with celiac disease.” But the 2014 follow-up found that quinoa “was well tolerated and did not exacerbate the condition.” SELECTED SOURCES “Gastrointestinal Effects of Eating Quinoa . . . in Celiac Patients” by V.F. Zevallos et al., Am J Gastroenterol, 2/14 ■ “Gluten Alternatives: Effect of Eating Quinoa in Celiac Patients,” Celiac Disease Foundation, http://Celiac.org, 2/12/14 ■ “Variable Activation of Immune Response by Quinoa . . . in Celiac Disease” by V.F. Zevallos et al., Am J Clin Nutr, 8/12
Skipped breakfast? REACH FOR FRUIT Adults who skipped breakfast were more likely to make up many of the calories at lunch. They also ate lunch about 35 minutes earlier, but dinner was not affected. Researchers determined that the quality of dietary selections did not differ much on breakfast and no-breakfast days, but more fruit and whole grains were consumed on breakfast days. “Breakfast skippers may need encouragement to consume fruit and whole grains at other eating episodes,” the researchers concluded. SOURCE “Within-Person Comparison of Eating Behaviors, Time of Eating, and Dietary Intake on Days With and Without Breakfast . . .” by A.K. Kant and B.I. Graubard, Am J Clin Nutr, 7/15/15
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foods, supplements & prevention BONE HEALTH
“Female athlete triad” INCREASES INJURIES Participation in sports by girls and women has skyrocketed in recent years, but so have sports-related injuries. A new study found that women with symptoms known as the “female athlete triad” are at an increased risk of bone injuries. “The female athlete triad is a spectrum of symptoms that include low energy availability, menstrual cycle abnormalities, and low bone mineral density,” said orthopedic surgeon Elizabeth Matzkin, MD. She explained that low energy availability can be caused by not consuming enough calories or by expending more energy than the body can handle. “It can result from poor nutrition or eating habits or any type of eating disorder,” all of which can lead to premature bone loss in females, Dr. Matzkin said. The study determined that female athletes with poor nutrition or low energy availability are two to four times more likely to sustain sports-related injuries. Those with self-reported menstrual cycle abnormalities had a nearly three times higher risk of bone and joint injuries. The researchers stressed that the benefits of sports participation significantly outweigh the risks, even for those prone to the female athlete triad. SOURCE “Make No Bones about It: The Female Athlete Triad Can Lead to Problems with Bone Health,” American Academy of Orthopaedic Surgeons, 7/1/15
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GIVE BLOOD . . . but eat right for iron Most Americans get all the iron they need from food, but those who donate blood regularly may have too little iron in their bloodstreams. Meat, poultry, and fish are excellent sources of heme iron, which the body absorbs more easily than the iron found in plants. “Typical meat consumption in the United States is usually more than adequate to meet one’s iron requirements,” said Harvard University nutrition researcher Howard Sesso, ScD. The non-heme form of iron in fruit, vegetables, beans, and other plant foods is not absorbed as efficiently as heme iron. People who eat little or no meat should be sure to eat plenty of leafy greens, whole grains, mushrooms, and other iron-rich plant foods. They also need enough vitamin C, which helps the body absorb iron. SOURCE “A Healthy Diet Is the Key to Getting the Iron You Need” by Daniel Pendick, Harvard Men’s Health Watch, www.health.harvard.edu/ mens, 2/12/15
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foods, supplements & prevention
CoQ10 safe, EFFECTIVE Coenzyme Q10 (CoQ10) is essential for energy production and is a powerful antioxidant. A recent study showed that long-term CoQ10 treatment in patients with chronic heart failure is safe, improves symptoms, and reduces the likelihood of major adverse cardiovascular events. Hospital stays and mortality were also lower. Study participants had moderate to severe heart failure. They received 100 milligrams of CoQ10 three times per day, or a placebo, for two years. They continued with their standard therapy as well. SOURCE “The Effect of Coenzyme Q10 on Morbidity and Mortality in Chronic Heart Failure . . .” by S.A. Mortensen et al., JACC Heart Fail, 12/14
Fish and veggies LOWER CANCER RISK Results of a large study support a plant-based diet that includes fish for the prevention of colorectal cancer. More than 77,000 men and women participated in the study, reporting on their intake of more than 200 food items. Vegetarians had a 21 percent lower risk of cancer compared to nonvegetarians. Pescovegetarians, or those who ate fish one or more times per month, reduced that risk by 42 percent. SOURCE “Vegetarian Diet May Cut Colon Cancer Risk” by Nicholas Bakalar, http://well. blogs.NYTimes.com, 3/11/15
Omega 3s may preserve “COGNITIVE FLEXIBILITY” Older adults who are at risk for Alzheimer’s disease may benefit from an increase in omega-3 fatty acids. A recent study found better results on tests of cognitive flexibility—the ability to efficiently switch between tasks—in participants with higher levels of omega 3s. “Our findings add to the evidence that optimal nutrition helps preserve cognitive function, slow the progression of aging, and reduce the incidence of debilitating diseases in healthy aging populations,” said lead researcher Aron Barbey, PhD. The researchers selected 40 healthy adults who carry a gene that is known to raise the risk of late-onset Alzheimer’s. They tested the participants’ cognitive flexibility, measured the levels of the omega 3s EPA and DHA in their blood, and did MRI scans of their brains. The tests confirmed that higher levels of omega 3s corresponded to better cognitive flexibility. SOURCE “Omega-3 Fatty Acids Enhance Cognitive Flexibility in At-Risk Older Adults,” University of Illinois at Urbana-Champaign, 5/19/15
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OLIVE OIL STUDIES
Women may lower DIABETES RISK Substituting olive oil for fat sources such as stick margarine, butter, and mayonnaise lowered the risk of Type 2 diabetes in women. Researchers tracked health results from nearly 150,000 US women over a 22-year period to determine the impact, which ranged from 5 percent to 15 percent reductions in risk. SOURCE “Olive Oil Consumption and Risk of Type 2 Diabetes in US Women” by M. Guash-Ferre et al., Am J Clin Nutr, 7/8/15
Men see lower CHOLESTEROL A new study from Europe determined that polyphenols in olive oil lowered LDL (bad) cholesterol in men and also reduced lipid deposits on their arterial walls. SOURCE “Olive Oil Polyphenols Decrease LDL Concentrations and LDL Atherogenicity in Men . . .” by A. Hernaez et al., J Nutr, 7/1/15
Yogurt, cheese may THWART DIABETES A study from Sweden linked eating high-fat yogurt and cheese to a significant reduction in the risk of Type 2 diabetes. Previous research had indicated that dairy products could lower that risk, but this study points to high-fat dairy products specifically. “Those who ate the most high-fat dairy products had a 23 percent lower risk of developing Type 2 diabetes than those who ate the least,” said researcher Ulrika Ericson, PhD. Her study linked high meat consumption to an increased risk of the disease. Both meat and dairy products contain saturated fats, but the differences in the types of saturated fats may contribute to their different effects on the development of Type 2 diabetes. The study followed 27,000 adults for 20 years. SOURCE “High-Fat Dairy Products Linked to Reduced Type 2 Diabetes Risk,” Lund University, 2/4/15
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FOOD FOR THOUGHT B Y L I S A FA B I A N & D I A N A P I M E R
BETTER EATING ALTERNATIVES TO THE STANDARD DIET DIET: THE DREADED “D” WORD. THERE HAVE BEEN COUNTLESS BOOKS ON THE SUBJECT BUT LITTLE SEEMS TO CHANGE WHEN IT COMES TO OUR NATION’S OBSESSION (AND INABILITY) TO DROP THE EXTRA POUNDS. AS THE FOLLOWING BOOKS ATTEST, HEALTHY EATING AND BALANCED LIVING ARE SOME OF THE KEYS TO WELLNESS AND, EVENTUALLY, WEIGHT LOSS. EXPLORE THESE LATEST TITLES TO LEARN MORE.
S EP T E M BE R 2015
8/11/15 10:25 AM
Smart People Don’t Diet by Charlotte N. Markey, PhD ($16.99, Da Capo, 2015) The statistics are staggering: 90 percent of women and more than 70 percent of men in the United States report that they diet. Yet obesity remains a growing problem worldwide. For those who are tired of quick-fix diets, the approach to weight control outlined in this book may be a welcome relief. There are no strict rules about what and how much you can eat. Instead you’ll find a psychological and commonsense approach to losing weight and sustaining that loss long-term. Information on how to analyze your habits and follow a week-by-week plan to make gradual and lasting changes is offered. Author Charlotte Markey, PhD, a professor of psychology and director of the Healthy Development Lab at Rutgers University, recognizes that it’s difficult for people to resist the lure of quick-fix diets. “But wouldn’t you rather slowly lose weight over the next 12 months and keep it off for the rest of your life than lose 25 pounds in a month and gain it all back a few weeks later?” she asks. This practical guide can help with just that.
The Blue Zones Solution by Dan Buettner ($26, National Geographic Books, 2015) Blue Zones are communities with the highest concentrations of 100-year-olds who have aged without preventable diseases (Okinawa, Japan; Ikaria, Greece; and Loma Linda, California are some of these locations). In his latest title, author and founder of the Blue Zones Project (an organization dedicated to helping Americans live longer and healthier lives) Dan Buettner teaches readers how to adopt the superfoods and healthy habits of Blue Zones individuals. Try not to snack, he stresses. Centenarians in the Blue Zones don’t. They enjoy the meals they prepare and then go about their day doing other activities. Speaking of meals, make lunch the primary one, and dinner the smallest. Lifestyle tips on how to Blue Zone your home and yard include advice such as replacing power tools with hand tools to burn more calories; keeping only one television set in your home to discourage mindless screen time, which can distract you from potential physical activity (Buettner points out that centenarians in the Blue Zones don’t even watch TV); and growing plants indoors to contribute to healthier air. Blue Zone recipes conclude the book: Thea’s Greek Salad; Mark Bittman’s Stewed Chickpeas with Chicken; and Tofu and Bok Choy Stir Fry are just a few that are offered for health and longevity.
Outsmarting Overeating by Karen R. Koenig ($16.95, New World Library, 2015) In this title, psychotherapist and eating coach Karen Koenig aims to help people of all ages discover what causes and shapes their relationships with food. The book begins with a “Life Skills Preassessment,” designed to gauge an individual’s strengths and weaknesses when it comes to effective life skills. It then moves on to discuss how everyday habits—such as getting enough sleep and buying and making food—impact how we eat. The book discusses essential life skills: physical self-care, handling emotions, problem solving, living consciously, building and maintaining relationships, selfregulation, setting and reaching goals, and balancing work and play. According to Koenig, lacking any one of these skills can lead to unnecessary eating or overeating. This book will help those who have been stuck on diets for decades or individuals starting to overcome their poor eating habits for the first time. Koenig helps you dig deep to begin eating “normally.”
The Tapping Diet by Carol Look and Jill Cerreta ($22.99, Adams Media, 2015) You don’t have to dance as a part of this diet, but the advice included in this title may make you tap your feet with happiness. Authors Carol Look and Jill Cerreta start by defining what “tapping” is and how it developed. The weight-loss method used in The Tapping Diet is derived from “Emotional Freedom Techniques” or EFT. The process helps relieve stress that leads to issues such as overeating. This is done by acknowledging stress, accepting it, and then tapping it away with your fingers on acupuncture points on the face and body. Not only do the authors explain their practice, they also provide a guide that describes how anyone can tap. Included are sample tapping scripts, a healthy eating guide, and 50 recipes to make your journey even easier. TFL
8/11/15 10:25 AM
BY C J P U OT I N E N
BOLSTER HEALTH WITH ENZYMES THEY DO MORE THAN JUST HELP YOU DIGEST ENZYMES ARE PROTEINS THAT ACT AS CATALYSTS THAT SPEED THE COMPLETION OF NATURAL CHEMICAL PROCESSES IN THE BODY. OUR BODIES PRODUCE ENZYMES, AND WE ALSO OBTAIN THEM FROM RAW FOODS. After age 40, our ability to produce enzymes decreases by 20 to 30 percent. The presence of enzymes in the saliva of young adults is as much as 30 times higher than in people over age 69. Because enzymes in food are destroyed by heat, cooked and processed foods canâ€™t help us make up the difference, and this can lead to an enzyme deficiency. Some scientists believe that we could live longer and be healthier by preventing the loss of enzymes. This is where enzyme supplements come in.
Digestive Support The most familiar enzymes are sold for digestive support. Historically, pancreatic enzymes from pigs and cattle have addressed pancreatic insufficiency, while plant-based enzymes such as bromelain from pineapple effectively break down proteins. Other widely used enzymes include papain from papaya and rutin, derived from the plant Sophora japonica.. Taking plant-based enzymes 40 minutes before meals can help with heartburn, according to Jacob Teitelbaum, MD. The common enzymes that can help digest food (and prevent heartburn) are amylase (which helps digest carbs), cellulase (which helps digest the fiber in fruits and veggies), and lipases (which help digest fattier foods). Some research has shown that digestive enzymes help prevent undigested food particles from entering the bloodstream, and a 2005 study published in Clinical Immunology demonstrated the efficacy of bromelain as a treatment for colitis.
S EP TE M BE R 2015
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continued from page 18
Another familiar enzyme supplement is lactase, the enzyme required to digest the milk sugar in dairy products. The production of lactase often decreases after childhood, leading to lactose intolerance. Enzyme supplements can be taken to improve other conditions, such as osteoarthritis, rheumatoid arthritis, and other inflammatory diseases, or to speed the healing of trauma injuries. This approach, called systemic oral enzyme therapy, involves taking enteric-coated digestive enzymes between meals. The enteric coating prevents enzymes from interacting with stomach acid, so they reach the small intestine before breaking down. The medical journal Arthritis recently reported that a randomized, double-blind, placebo-controlled trial evaluated adults with moderate to severe osteoarthritis of the knee who received an entericcoated enzyme product, the NSAID (non-steroidal anti-inflammatory drug) diclofenac, or a placebo. The enzyme combination performed as well as diclofenac while producing fewer side effects and reducing reliance on analgesic medication. Both out-performed the placebo. According to Brent Bauer, MD, director of the Mayo Clinic Complementary and Integrative Medicine Program, most over-the-counter enzymes are unlikely to produce adverse side effects, though some users experience gastrointestinal upset or irritation. Bromelain may have anti-platelet activity so it’s not recommended for those taking blood thinners, and Dr. Bauer does not recommend bromelain for children with cystic fibrosis. TFL
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SELECTED SOURCES “Digestive Enzymes: Help or Hype?” by Tamara Duker Freuman, US News & World Report, 4/23/13 n Disease Prevention and Treatment ($38.64, LE Publications, 2013) n “The Role of Enzyme Supplementation in Digestive Disorders” by M. Roxas, Altern Med Rev, 12/08 n “The Safety and Efficacy of an Enzyme Combination in Managing Knee Osteoarthritis Pain in Adults: A Randomized, Double-Blind, Placebo-Controlled Trial” by W.W. Bolten et al., Arthritis, 1/31/15 n “Should You Add Enzyme Supplements to Your Shopping List? Mayo Expert Explains Pros & Cons,” www.MayoClinic.org, 8/4/14 n “Systemic Enzyme Therapy in the Treatment and Prevention of Post-Traumatic and Postoperative Swelling” by V. Kamenicek et al., Acta Chir Orthop Traumatol Cech, 2001 n “Treatment with Oral Bromelain Decreases Colonic Inflammation . . .” by L.P. Hale et al., Clin Immunol, 8/05
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GLUTEN FREE FOCUS BY LISA PETTY
Some Gluten Ingredients to Avoid: Avena sativa (oat) Hordeum vulgare (barley) Secale cereale (rye) Triticum vulgare (wheat)
GLUTENFREE BEAUTY APPLY PERSONAL CARE PRODUCTS WITH CAUTION CELIAC DISEASE (CD) IS AN IMMUNE SYSTEM REACTION TO THE PROTEIN GLUTEN FOUND IN BARLEY, RYE, AND WHEAT. RESEARCH IS LIMITED ON THE IMPACT OF TOPICAL USE OF GLUTEN INGREDIENTS, BUT IF YOU ARE ONE OF THE 3 MILLION AMERICANS AFFECTED BY CD, YOU PROBABLY DON'T WANT TO TAKE A CHANCE WITH YOUR PERSONAL CARE ROUTINE.
From Fingertips to Lips If you have CD or a sensitivity to gluten, avoid gluten in products such as toothpaste, lip balm, and lipstick that you are likely to swallow. Remember that these products also pose a risk for anyone you plan to kiss who reacts to gluten! Showering can cause shampoo and conditioner to touch lips and potentially be swallowed, so these products are also good candidates for gluten avoidance. Likewise, because fingers often come in contact with lips, consider switching out hand and body creams for glutenfree varieties if you are sensitive to the protein.
non-allergic. In other words, it's a good idea for all of us to avoid hydrolyzed wheat protein in body care products.
Problems Initiated by Contact
Although the FDA has strict guidelines regarding gluten-free labeling for foods, the same cannot be said about products used on your body. Unfortunately, long technical names make it hard to determine at a glance which product ingredients contain gluten. Avoid extracts, seeds, flours, and oils originating from gluten-containing grains. Be aware that tocopherols (vitamin E) may be derived from wheat or oats. If you are unsure whether a product is gluten free, contact the manufacturer. TFL
Hydrolyzed wheat protein is used in many cosmetic formulations as an emulsifier or stabilizer. Studies now show that this ingredient can not only cause contact urticaria (hives), but may also set up an anaphylactic (life-threatening) food allergy to wheat in people who were previously
SELECTED SOURCES “Contact Urticaria Induced by Hydrolyzed Wheat Proteins in Cosmetics” by A. Olaiwan et al., Ann Dermatol Venereol, 4/10 ■ “Eighteen Cases of Wheat Allergy and Wheat-Dependent Exercise-Induced Urticaria/Anaphylaxis Sensitized by Hydrolyzed Wheat Protein in Soap” by T. Kobayashi et al., Int J Dermatol, 8/15 ■ “Gluten-Free Labeling of Foods” by US Food and Drug Administration, www.FDA.gov ■ “Hydrolysed Wheat Proteins Present in Cosmetics Can Induce Immediate Hypersensitivities” by M. Lauriere et al., Contact Dermatitis, 5/06
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the power of
aromatherapy HEALING DIGESTIVE AILMENTS
“Many people believe that the stomach is the source of all illness. When you’re experiencing digestive problems, it’s easy to believe that’s true.” —Lora Cantele, author of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness
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In her book, Lora Cantele offers the following aromatherapy “recipes” for feeling better fast!
INDIGESTION MASSAGE BLEND Courtesy of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Nerys Purchon & Lora Cantele 2014 © www.robertrose.ca Reprinted with publisher permission.
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tsp grapeseed or sweet almond oil drops rosemary ct. cineole essential oil drop Roman chamomile essential oil drop marjoram essential oil
Lora Cantele, RA, CMAIA, AAS, is a registered aromatherapist, Swiss reflex therapist, and aromatherapy consultant. As an aromatherapy educator, she taught a clinical aromatherapy diploma program for the Penny Price Academy of Aromatherapy (UK). Since 2006, she has served on the Board of the Alliance of International Aromatherapists (AIA). As former president and advisor to AIA’s Education and Review Committees, Ms. Cantele helped to develop the elevated standards of education for clinical aromatherapy training. In 2009-2010, she brought her professional expertise to a pilot program aimed at providing a better quality of life to children with life-limiting illnesses including hypoxicischemic encephalopathy, cerebral palsy, and muscular dystrophy.
1. In a small nonreactive bowl, combine grapeseed oil and rosemary, chamomile, and marjoram essential oils. Mix thoroughly. 2. Rub Indigestion Massage Blend in a clockwise direction over your stomach and abdomen.
INTESTINAL GAS MASSAGE BLEND Courtesy of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Nerys Purchon & Lora Cantele 2014 © www.robertrose.ca Reprinted with publisher permission.
1 tsp grapeseed or sweet almond oil 2 drops Roman chamomile essential oil 1 drop peppermint or ginger essential oil 1. In a small nonreactive bowl, combine grapeseed oil and chamomile and peppermint essential oils. Mix thoroughly. 2. Massage abdomen with Intestinal Gas Massage Blend in a clockwise direction as needed.
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WEIGHING IN B Y L I S A FA B I A N
Kick Off Detox Start your day by adding fresh organic lemon juice to a mug of warm or hot water. It’s a great, alkalinizing way to start the day! This practice can also help relieve constipation.
FALL DETOX START THE SEASON FRESH SPRING IS KNOWN AS THE PREMIER SEASON TO DETOX. BUT WHAT ABOUT AUTUMN? WHILE IT MAY NOT BE AS COMMON A TIME TO LOSE WEIGHT OR DETOX, WHY NOT FEEL A LITTLE LIGHTER AND CLEANER NOW BEFORE THE HOLIDAYS ARRIVE?
PEARS ARE A GREAT SOURCE OF FIBER.
Diet and detox go hand in hand when it comes to effectively losing weight and supporting the health of our colons and livers. As Ann Louise Gittleman, PhD, CNS, points out in her book The Fast Track One-Day Detox Diet, “the more toxic your body becomes, the more difficulty you’ll have losing weight.” With chemicals, additives, and pesticides in our air, water, food, medications, and skin care products, getting the toxins out of us is more imperative than ever. Here are some effective ways to start detoxing for better nutrition, increased energy, and antiaging effects.
1. Eat more fiber. This helps push what we consume out of our systems, so it’s not sitting there causing bloating. Consume more legumes, oats, pears, apples, berries, nuts, and seeds—all great sources of fiber that help nourish the good bacteria our guts need to control healthy digestion and immunity.
CHOOSE PERSONAL CARE PRODUCTS FREE OF CHEMICALS, PRESERVATIVES, AND ARTIFICIAL INGREDIENTS.
2. Limit exposure to toxins. While avoiding them altogether is impossible, we can control the amount that enters our bodies by eating organic fruits and vegetables, avoiding hormone-laden sources of protein, and not using cleaning and body-care products full of chemicals, preservatives, and artificial fragrances. SEPTEMBER 2015
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EAT COLORFUL VEGETABLES, LIKE BEETS, FOR ANTIOXIDANTS.
AVOID PLASTICS TO LIMIT YOUR EXPOSURE TO XENOESTROGENS.
GREEN JUICES AND
3. Support the liver. It’s the organ responsible for filtering out toxins. If it can’t perform its job properly, the liver won’t be able to fully metabolize fat. It will then deposit fat and cholesterol back into the bloodstream, setting the body up for health issues such as indigestion, depression, high cholesterol, and fatigue. An overburdened liver can also affect your ability to lose weight. The harder the liver works to detoxify the body, the more support it needs. Antioxidants are a good bet as they protect against free-radical damage. They can be found in colorful vegetables and fruits such as beets, yams, and leafy greens, as well as in supplemental form (look for B complex vitamins as well as A and C). Alcohol should be avoided during any detox period.
4. Avoid xenoestrogens. If it’s difficult for you to drop pounds and you find that fat collects around your hips, thighs, and abdomen, you may be affected by xenoestrogens, which cause estrogen dominance in the body. Xenoestrogens are found in plastics, agricultural pesticides, soaps, car exhaust, industrial waste, and much of the furnishings and carpets found in homes and offices. Try not to take in too many calories as this can also cause estrogen dominance.
5. Go green and alkaline.
When we drink green juices and smoothies, their alkalinity leaves us feeling energized and fresh. Dark green, leafy veggies supply us with vitamins, minerals, phytonutrients, and chlorophyll. For ease on the digestive system as well as a better taste, blend light and dark green veggies together (light: celery and cucumber; dark: kale, parsley, spinach, collards, arugula).
ENERGIZES AND REFRESHES.
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6. Fight yeast. A healthy intestinal system has a balance of 85 percent good bacteria to 15 percent bad bacteria. Problems occur when this ratio is out of balance and the yeast known as candida has a chance to thrive. To help restore equilibrium, supplement with probiotics. Raw garlic is also a great choice to fight candida. One raw clove a day sliced into salads is an effective way to get the benefits of this herb. Consider other antifungal herbs and supplements: oil of oregano, caprylic acid (derived from coconut oil), cloves, black walnut, grapefruit seed (citrus seed) extract; goldenseal (do not use long term), pau d’arco, and wormwood.
7. Don’t forget to emotionally detox. Stress and toxic emotions and situations can cause us to make poor food choices and overeat. Fortunately there are alternative ways to deal with stressors. Some options people find helpful include conscious breathing, meditation, prayer, visualization, or journaling to help unwind and decompress. TFL
ONE CLOVE OF RAW GARLIC PER DAY CAN HELP RESTORE EQUILIBRIUM TO YOUR GUT.
JOURNALING CAN BE A GREAT WAY TO RELIEVE THE STRESS OF A BUSY DAY.
SELECTED SOURCES Detox 4 Women by Natalia Rose ($25.99, William Morrow, 2009) ■ The Fast Track One-Day Detox Diet by Ann Louise Gittleman, PhD, CNS ($19.95, Morgan Road Books, 2006) ■ “Feed Your ‘Good’ Bacteria” by Jill Weisenberger, MS, RD, CDE, Chicago Tribune, 7/11/12 ■ “Inflammatory and Cardiometabolic Risk on Obesity: Role of Environmental Xenoestrogens” by D. Teixeira et al., J Clin Endocrinol Metab, 5/15 ■ Living Candida-Free by Ricki Heller, PhD, RHN with Andrea Nakayama, CNC, CNE ($18.99, Da Capo, 2015) ■ “Persistent Organic Pollutant Levels in Human Visceral and Subcutaneous Adipose Tissue in Obese Individuals . . .” by D. Pestana et al., Environ Res, 8/14
Be A Clean Freak On The Inside Too.
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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.
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BY V I C TO R I A D O L BY TO E WS , M P H
TO PMS 3 NATURAL REMEDIES TO ALIGN YOUR HORMONES For three out of four women, the week or so before their menstrual cycle brings all kinds of unpleasant symptoms from cramps, mood changes, and weight gain to bloating, breast tenderness, and cravings. “Premenstrual syndrome (PMS) often relates to an underlying hormonal imbalance, and the good news is that there are clinically effective natural interventions that can make an enormous difference,” explains integrative health nurse and natural medicine expert Cheryl Myers, RN. If you feel lousy during the time before your period, you might want to try our experts’ favorite PMS fighters.
ESTROGEN IN BALANCE An imbalance between estrogen and progesterone serves as a major PMS trigger. To bring down estrogen to healthier levels, consider these natural options: Exercise. Regular exercise lowers circulating levels of estrogen, not to mention all the other health perks that come from hitting the gym. After the ovaries, the top producer of estrogen is fat cells. So keeping fat cells in check can get rid of extra estrogen. Fiber. A high-fiber diet encourages the body’s excretion of estrogen, which in turn improves the hormonal balance to alleviate PMS symptoms. Since most women don’t get even half the recommended 28 grams of fiber daily, chances are good you should up your fiber intake. Caffeine. Skipping all caffeine sources can help; some women report PMS relief when caffeine is avoided.
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When young menstruating women were tracked for several months, those with lower magnesium levels were more likely to experience anxiety, depression, nausea, and GI upset around the time of their cycle. This doesn’t surprise Carolyn Dean, MD, from the Nutritional Magnesium Association and author of The Complete Natural Medicine Guide to Women’s Health, who notes that too little of the mineral magnesium can aggravate PMS symptoms, including painful (even disabling) cramps, backaches, mood swings, and heavy periods. Adding to the problem, oral contraceptives tend to decrease the body’s magnesium levels. This is a double whammy for PMS sufferers on the pill, as comprised magnesium levels make PMS symptoms even worse. EXPERT TIP: Since not all forms of magnesium are easily absorbed by the body, you’ll want to choose a more bioavailable form of this mineral. Dr. Dean recommends magnesium citrate powder mixed with hot or cold water and sipped throughout the day. “It relaxes muscles, can help with cramps and constipation, and helps support energy and the liver’s natural detoxification pathways,” she adds.
2. Vitamin B6
An overlooked hero when it comes to PMS is vitamin B6. This B-complex vitamin comes in different forms, but when it comes to PMS prevention, look for the activated form called pyridoxal-5-phosphate or P5P, says Myers, since this more bioavailable form doesn’t require conversion by the liver. Oral contraceptives impair the body’s absorption of vitamin B6. When users of the pill supplement with vitamin B6, several PMS-like symptoms improve, including nausea, headache, and depression. EXPERT TIP: Combine vitamin B6 in the P5P form with magnesium, says Myers, to more effectively alleviate the PMS symptoms of bloating, headaches, water retention, and weight gain.
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Healthy & beautiful hair
The interplay of the hormones estrogen and progesterone can determine whether a woman is waylaid by PMS or not. Too much estrogen? Get ready for a roller coaster as your period approaches. An herb called vitex (also known as chasteberry) provides a natural uptick in your body’s production of progesterone, thereby balancing out estrogen. When women take vitex for at least three menstrual cycles, by the time the third cycle starts, nine out of 10 women report only mild PMS symptoms or complete relief. Similarly, when vitex faces off against a placebo, the herb shows success for banishing PMS-related irritability, mood swings, headaches, bloating, and breast fullness, compared to women taking dummy pills. EXPERT TIP: Myers recommends trying standardized vitex extract in the amount of 20 milligrams (mg) a day. Research with higher doses (especially unstandardized) doesn’t find any more symptom relief than from this lower dose, she explains. Vitex is not quick-acting. It may take several months to ease your symptoms. It should be discontinued if you become pregnant, since there is a slight concern that this herb (by encouraging menstruation) could interfere with pregnancy.
Turn up the volume The Hair Volume tablets represent the Swedish way of nourishing your hair from within. TM
YOUR HAIR TABLET Are you ﬁnding too many hairs in the shower or on your brush? Is your hair starting to look thin and dull? Maybe it is time to supply your hair with nutrients! Hair Volume contains apple extract, in addition to biotin, and other important hair, nail and skin nutrients.
TFL SELECTED SOURCES “Dose-Dependent Efficacy of the Vitex agnus castus Extract Ze 440 in Patients Suffering from Premenstrual Syndrome” by R. Schellenberg et al., Phytomedicine, 11/15/12 n “Efficacy and Safety of Vitex agnus-castus Extract for Treatment of Premenstrual Syndrome in Japanese Patients . . .” by M. Momoeda et al., Adv Ther, 3/14 n “Mg Citrate Found More Bioavailable Than Other Mg Preparations in a Randomised, Double-Blind Study” by A.F. Walker et al., Magnes Res, 9/03 n “Oral Contraceptives and Changes in Nutritional Requirements” by M. Palmery et al., Eur Rev Med Pharmacol Sci, 7/13 n “Seric Ion Level and Its Relationship with the Symptoms of Premenstrual Syndrome in Young Women” by L.A. dos Santos et al., Nutr Hosp 11/13 n “Supplementation with Vitamin B6 Reduces Side Effects in Cambodian Women Using Oral Contraception” by C. Var et al., Nutrients, 8/26/14
CUSTOMER REVIEWS* IT WORKS! BY AMY “My hair became thinner and I was totally freaking out. After trying Hair Volume, I was impressed. My hair appears healthy. I’m so happy I have found these tablets!”
Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
I LOVE HAIR VOLUME! BY FRANCINE “I love Hair Volume! My hair brush doesn’t make me panic anymore. Much less hair on it. Thank you for this great supplement!”
For more information, please call: 1-877-696-6734 or visit our website www.newnordicusa.com 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. Results may vary. To make sure this product is right for you, always read the label and follow the instructions. Testimonials are not proof of efficacy.
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NATURAL BEAUTY BY JA N E STO D DA R D
REJUVENATE WITH NATURE THE POWER OF PLANT STEM CELLS THE STEM CELLS OF ANY ORGANISM HAVE THE POTENTIAL TO BECOME A NUMBER OF DIFFERENT CELLS. THEY JUST NEED A GENETIC PUSH TO TRANSFORM INTO WHAT’S NEEDED. IT APPEARS THAT APPLYING THE CELLS TO ANOTHER ORGANISM— ONTO A HUMAN FACE, FOR EXAMPLE—CAN PUSH THOSE CELLS TO DIFFERENTIATE AS HUMAN SKIN CELLS. Research into stem cells—which, in the case of plants, are extracted from stems—has found that these cells can encourage healthy skin cell growth and repair skin damage. Plant stem cell extracts appeared on the beauty scene in 2008, when extracts taken from a Swiss apple provided protective effects to human skin cells. The apple, called the Uttwiler Spätlauber, is able to heal itself if its skin is cut while it still hangs from the tree. Research has shown the apple’s stem cells also have an anti-aging effect on skin. They appear to reverse skin damage and stimulate production of an antioxidant enzyme. One study found a 15 percent decrease in the depth of crow’s feet after four weeks using a preparation of this apple’s stem cells. There are two ways to deliver plant stem cells in natural skin care: using active cells, a laborious and expensive process; and using inactive extracts. Most companies use the inactive extracts. Look for brightening serums made with fruit stem cells to diminish hyperpigmentation and creams that minimize collagen degradation and loss of firmness around the eyes. In addition to the Uttwiler Spätlauber, other sources of stem cell extracts include edelweiss—a plant with anti-inflammatory properties—and gotu kola, a plant traditionally used to heal wounds and burns. The stem cells of grapes, gardenias, echinacea, and many other plants are also being studied for their anti-aging effects. TFL SELECTED SOURCES “Ask a Doctor: Do Stem Cell Face Creams Really Work?” by Dr. Waleed Ezzat, Boston Magazine, 1/8/13 ■ “Cell Division” by April Long, Elle Magazine, 2/26/13 ■ “Plant Stem Cells as Innovation in Cosmetics” (Review) by M. Morus et al., Acta Poloniae Pharmaceutica, 2014 ■ “Plant Stem Cell Extract for Longevity of Skin and Hair” by D. Schmid et al., International Journal for Applied Science, 5/08 ■ “What Is Stem-Cell Face Cream?” by Stacey Colino, www.RealSimple.com, 7/29/14
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ORGANIC IN THE NEWS
buy rganic! ORGANIC FOODS MAY OFFER ADHD RELIEF Adhering to a diet primarily of organic fruit and vegetables can be an important component in the treatment of Attention Deficit Hyperactivity Disorder (ADHD). Pesticides used in conventional food production have
ORGANIC IS GOOD FOR BEES
been found to increase children’s risk
Organic farming methods are beneficial to the growth and health of bees, according to a new report by the Organic Center. Bees have been declining steadily in the past decade, which threatens food supplies and food security. “One of the simplest ways to conserve our pollinator populations in an agriculturally reliant world is through organic farming,” said Jessica Shade, PhD, director of science programs for the Organic Center. “Consumers can rest assured that every time they purchase an organic product, they are supporting pollinator health.” The report reviewed 71 studies that detailed threats to pollinators and the impacts of organic production. Organic practices were found to support the health of bees by reducing their exposure to toxic chemicals and by protecting their native habitat and biodiversity. Seventy-five percent of all crops grown for food rely on pollinators—mostly honey bees—for a successful harvest. But since 2006, beekeepers have lost more than a third of their hives due to such factors as exposure to toxic pesticides, parasite and pathogen infections, poor nutrition, and loss of habitat. Large-scale chemically intensive agriculture has been implicated as a major source of the threats.
of developing ADHD. By choosing
SOURCE “Organic Is Bee-Friendly, Shows New Report,” Organic Trade Association, www.OTA.com, 6/8/15
SOURCE “New US, Swiss Organic Arrangement Marks a Critical Step Forward with Europe,” Organic Trade Association, www.OTA.com, 7/9/15
organic foods, you’ll also be avoiding artificial colors, flavors, and preservatives, as well as GMO foods. Choose organic meats and include healthy, organic fat sources such as avocados and flaxseed. SELECTED SOURCES “Manage ADHD Naturally—5 Things You Can Do to Help Your Child Be Healthy and Focused” by Kali Sinclair, www. NaturalNews.com, 7/18/15 ■ “Pesticides in Food Linked to ADHD in Kids” by Leah Zerbe, www.ABCNews.com, 9/11/11
DID YOU KNOW? Residents of Switzerland consume more organic food per person than in any other country. A new organic equivalency arrangement between the US and Switzerland will streamline the flow of organic trade between the two countries, according to the Organic Trade Association. The pact allows products certified as organic in either country to be sold in the other country without the need for separate inspections or fees.
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ORGANIC IN THE NEWS
“ORGANIC LOOKS LIKE AMERICA” A new survey from the Organic Trade Association (OTA) shows that “there no longer is a typical organic consumer.” Families who buy organic products now mirror the overall US population as far as ethnic background, according to “OTA’s US Families’ Organic Attitudes and Beliefs 2015 Tracking Study,” which surveyed more than 1,200 households. “Our survey shows that organic has turned a corner,” said Laura Batcha, OTA’s executive director. “The demographics of the organic consumer are not any different than the demographics of America.” The survey showed steady growth among African American and Hispanic families who buy organic. The percentage of African American families who buy organic has doubled from 7 percent in 2009 to 14 percent today. The percentage of Hispanic households in this category has more than doubled to 16 percent in that time. SOURCE “Organic Looks Like America, Shows New Survey,” Organic Trade Association, www.OTA.com, 3/19/15
Nourish yourself, Nurture our world Made with Certified Organic Fruits & Vegetables Non-GMO Verified
© 2015 Rainbow Light Nutritional Systems® Santa Cruz, CA 95060
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ORGANIC IN THE NEWS
PROTECT YOUR BABY ’S SKIN Keeping our babies healthy is of utmost importance to parents. Skin care is an essential component of infant health, so consider organic lotions, creams, soaps, and shampoos. Conventional skin care products for babies usually contain the same unhealthy ingredients found in adult products, namely parabens, sulfates, and phthalates. These harsh chemicals can irritate the skin and easily get into a child’s system. Other ingredients such as petroleum and mineral gels may block pores, form a greasy layer on the skin, or be ingested when your baby licks his or her skin. Look instead for products made with organic beeswax, coconut or shea butter, almond or olive oil, aloe vera, essential oils, and herbal extracts. SELECTED SOURCES “Organic Baby Skin Care,” www.OrganicFacts. net/parenting ■ “Starting Early, and Young” by Shivani Vora, New York Times, www.NYTimes.com, 3/28/12
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B Y E VA M I L O T T E
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D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
Finding time in the morning to make a nourishing meal can be a challenge. The following recipes (with the exception of the smoothies) can be made ahead and then reheated and enjoyed the next day. If you have a little extra time on the weekend, you can prepare these dishes in the a.m. hours for a brunch to remember. Don’t forget to shop for organic versions of the featured ingredients—they’re better for you and the planet.
A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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ALMOND RASPBERRY MUFFINS From Sweet Paleo by Lea Hendry Valle ($17.95, The Countryman Press, 2015)
40 minutes prep time n makes 12 muffins (serving size: 1 muffin each)
GV c blanched almond flour c tapioca flour tsp baking soda tsp finely ground sea salt large eggs c pure maple syrup c liquefied virgin coconut oil, or ghee or unsalted pastured butter, melted, plus more for muffin tin (optional) 1 tsp almond extract 1 c fresh raspberries
2 K K N 3 L L
Crumble Topping, optional : N c coconut sugar 1 Tbsp almond flour 1 Tbsp tapioca flour 1 Tbsp liquefied coconut oil Pinch of salt 1. Make muffins: Preheat oven to 350Â°. Grease a 12-cup muffin tin or line with paper liners. 2. Sift flours together with baking soda and salt into a medium-size bowl. Whisk together eggs, maple syrup, oil, and almond extract in another bowl. 3. Pour dry ingredients into wet ingredients and stir until well combined. Gently stir raspberries into batter and spoon mixture into prepared muffin cups. 4. Make optional Crumble Topping: Stir crumble ingredients in a small bowl and sprinkle evenly over batter. 5. Bake for 20 to 25 minutes, until slightly golden on top. Serve warm. Kitchen Note: These muffins use far less sugar than do regular muffins and can be served any time of day. They are made with blanched almond flour, tapioca flour, and almond extract for a nice, robust, nutty flavor complemented by fresh raspberries baked right in for a surprising burst of fresh fruit flavor. The optional crumble topping is a perfect finishing touch for some added texture and sweetness. For delicious blueberry muffins, use vanilla extract instead of almond and swap the raspberries for fresh blueberries. Per serving: 176 Calories, 5 g Protein, 21 g Carbohydrates, 1 g Fiber, 9 g Total fat (7 g sat, 1 g mono), 67 mg Sodium, HHHH Manganese, H Vitamin B3 (niacin)
ÂŠ LEA HENDRY VALLE
RASPBERRY-GRAPE SMOOTHIE From the Taste for Life test kitchen
5 minutes prep time n serves 2
GNV 1 K 1 K 2 2
c frozen red raspberries c organic grape juice c organic seedless red grapes c low-fat vanilla yogurt mint sprigs, optional Tbsp dark chocolate shavings, optional
1. Blend all ingredients except mint sprigs and chocolate in a blender. 2. Transfer mixture to 2 glasses. 3. Garnish with mint and dark chocolate, if desired. Serve immediately. Per serving: 160 Calories, 5 g Protein, 34 g Carbohydrates, 2 g Fiber, 1 g Total fat, 43 mg Sodium, HHHHH Vitamin C, H Vitamin B2 (riboflavin), Calcium, Phosphorus, Potassium
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SHIITAKE FRITTATA WITH LABNEH, KALE, AND SHALLOTS From Yogurt Culture by Cheryl Sternman Rule ($22, Houghton Mifflin Harcourt, 2015)
35 minutes prep time n serves 6
GnV 12 large eggs N c plain whole-milk or low-fat Greek yogurt Kosher salt and freshly ground pepper N c extra-virgin olive oil, plus (optional) additional for drizzling 4 large shallots, sliced 6 shiitake mushrooms, stemmed and halved (or coarsely chopped if very large) 6 kale leaves, stems and central stalks removed, leaves chopped K c labneh*, store bought or homemade (recipe follows) 1 to 2 tsp dried culinary lavender or snipped fresh chives 1. Prep the oven: Preheat the broiler. 2. Make the frittata: In a large bowl, whisk eggs and Greek yogurt. Season generously with salt and pepper. 3. Heat a 14-inch cast-iron skillet over medium heat. Add the N cup of oil and the shallots. Cook, stirring frequently, until soft, about 5 minutes. Add shiitakes cut side down and kale. Cook, undisturbed, for 5 minutes. 4. Pour egg mixture around mushrooms and, using a small scoop or tablespoon, dollop labneh on top in little mounds. Cook for 5 minutes longer, sliding a spatula under frittata to let liquid eggs flow underneath as large swaths begin to set. (If using a 12-inch skillet, cook for a minute or two longer.) 5. Broil and serve: Slip pan under broiler and broil until frittata is golden and set, 2 to 3 minutes, watching carefully. Serve warm or at room temperature, garnished with lavender or chives and drizzled sparingly with additional oil, if desired. * Labneh is a spreadable Mediterranean and Middle Eastern yogurt cheese. If you can’t find it, you can make your own with the recipe provided here. Or, substitute whole-milk Greek yogurt. Strain off the whey in a papertowel lined colander or strainer for 30 minutes. Use this strained yogurt in place of the labneh in the recipe. Kitchen Note: Sometimes you need a big, crowd-pleasing brunch dish that can look pretty long after friends arrive. This vegetarian main will satisfy everyone. Creamy pools of labneh, softened shallots, and meaty shiitake mushrooms join the greens in this sophisticated main. For the best texture, do not overcook. If you have truffle oil or truffle salt, dig it out for a light drizzle or sprinkle right before serving. (Or keep things simple and drizzle with a bit more olive oil instead.) Per serving: 294 Calories, 17 g Protein, 9 g Carbohydrates, 1 g Fiber, 21 g Total fat (5 g sat, 11 g mono, 2 g poly), 171 mg Sodium, HHHHH Selenium, HHHH Vitamin B2 (riboflavin), HHH Vitamin D, HH Vitamin A, B12, Pantothenic acid, Phosphorus, H Vitamin B3 (niacin), B6, E, Folate, Calcium, Copper, Iron, Zinc
© ELLEN SILVERMAN PHOTOGRAPHY, INC.
LABNEH From Yogurt Culture by Cheryl Sternman Rule ($22, Houghton Mifflin Harcourt, 2015)
5 minutes prep time + 3 days drain time n makes 1 3⁄4 to 2 cups
GNV 4 c plain whole-milk yogurt or low-fat yogurt O tsp kosher salt 1. Set a colander in a large, deep bowl. Line colander generously with cheesecloth (with plenty of overhang), a nut milk bag, or two large crisscrossed paper towels that cover all the holes in the colander and hang generously over the sides. 2. Mix yogurt with salt and scrape it into lined colander. 3. Cover gently with paper towel overhang (or pull nut milk bag’s drawstring closed). To compress, set a pot lid slightly smaller than colander’s diameter on top of cloth-covered yogurt. Cast iron is ideal because it’s naturally heavy, but you can use a stainless-steel lid with a few cans on top. Cover top of this apparatus with plastic wrap. 4. Refrigerate for 36 to 48 hours, until 1N to 1K cups whey have drained away and you’re left with thick, spreadable yogurt cheese. When your labneh is ready, transfer it to a covered container and refrigerate until needed. Labneh will keep for 10 to 14 days.
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continued from page nine
APPLE ALKALAID Reprinted with permission from The Blender Girl Smoothies by Tess Masters, copyright © 2014, 2015, published by Ten Speed Press, an imprint of Penguin Random House LLC.
10 minutes prep time n serves 2
Styling & Finishing Aids from Aubrey®
DGNV K c coconut water or water 2 organic green apples, skin on, cored and roughly chopped (grated, if using a conventional blender) 1 c loosely packed organic baby spinach 1 medium lemon, peeled, seeded, and quartered K medium cucumber, chopped 1 tsp minced ginger 10 drops alcohol-free liquid stevia, plus more to taste 1 c ice cubes Optional boosters: Pinch of cayenne pepper K tsp wheatgrass powder 1 Tbsp chia seeds 1. Put all ingredients (except ice cubes) into blender and blast on high for about 1 minute, until smooth. 2. Add ice and blast for a few seconds more, until smooth and chilled.
Your Natural Style From a tousled, beach look to an elegant up-do, Aubrey’s Chia styling and finishing products give hair structure, fullness and shine for the look you want, without plastics or silicone. Made with organic chia seed oil, a hair superfood rich in omega-3, plus our protective antioxidant tea blend, perfect for natural and color-treated hair.
Kitchen Note: This detox blend is intensely hydrating and alkalizing. The pectin and mineral salts in the apples combine with the oxalic acid in the spinach for a powerful laxative effect to alleviate constipation and cleanse the colon. Cayenne gets things moving too—but use a light hand or it’ll set your mouth on fire! Per serving: 106 Calories, 2 g Protein, 27 g Carbohydrates, 6 g Fiber, 1 g Total fat, 14 mg Sodium, HHHHH Vitamin C, HH Manganese, H Vitamin A, Folate, Potassium
Give lift, fullness & a flexible hold
Help prevent breakage & heat styling damage
© ERIN KUNKEL
Control frizz with organic quinoa protein
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AN ORGANIC ORIGINAL AND A FAIRTRADE FIRST.
Chocolate made in good taste.
© 2015 Mondelēz International group
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For more information visit www.GreenandBlacks.com/US
7/28/15 1/12/15 3/2/15 12:37 1:45 8:37 PM AM PM
BY ALBERT MCKEON
Detoxify Your Life Toxins are just about everywhere. They’re in the air you breathe and possibly in the foods you eat and water you drink. They can also be all around your home: in cleaning supplies, carpeting, and cookware. But don’t despair. There’s no need to live inside a bubble. While toxins seem to be inescapable, you can, in fact, reduce your exposure to the chemicals that many scientists believe harm the brain and other vital organs.
Look Around—You’ll Find a Toxin Toxins are generally considered harmful agents in the environment. These include arsenic, mercury, and many others. There isn’t a universal standard on how much of a particular toxin an individual can withstand; genetic makeup differs. That being said, it’s widely believed that sustained exposure to toxins won’t do any body any good. Pick a toxin and there’s a study highlighting its potential danger. A study conducted by a Harvard Medical School professor of neurology and published by the National Institutes of Health in 2012 found that Americans have collectively forfeited 16.9 million IQ points as a result of pregnant women being exposed to organophosphate, one of the
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most common agricultural pesticides. Another study, by the Ecology Center, discovered toxic flame-retardant chemicals in 11 out of 15 types of car seats from 12 different manufacturers. Tobacco smoke, car exhaust, and industrial emissions have been linked to cancers such as non-Hodgkin’s lymphoma and leukemia. The human body is capable of processing certain toxins, depending on the dosage, but some toxins are more harmful and can do damage faster than others. It’s no wonder, then, that for many people, a healthy life means minimizing exposure to as many toxins as possible.
What You Can Do “It’s hard to avoid toxins in everyday life,” said Dharam Singh, who holds a PhD in Oriental medicine and is head of the Center for Energy Medicine in Los Angeles. “But there are things we can do to get rid of them or avoid them.”
For Dr. Singh, an escape from toxins starts in the kitchen. He recommends eating organic, non-GMO foods, including grass-fed beef and organic chicken, and using glass or ceramic cookware. PTFE—known by its marketing name, Teflon—is the coating for nonstick pans, but it’s been shown to cause flu-like symptoms if the pans are overheated. PFOA, a chemical that’s used to create PTFE, has been shown to increase the risks of bladder and kidney cancers in people with workplace exposure. In your bathroom, Dr. Singh recommends using body care products made with ingredients you can pronounce. Even if you can pronounce “parabens,” keep away from them, he says. Parabens preserve health, beauty, and personal care products such as deodorant, shampoo, toothpaste, and body lotion, and while each individual product containing them usually passes muster with the
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Start in the Kitchen! • Choose organic foods when possible. • Use glass or ceramic cookware. • Avoid Teflon (PTFE).
Bathroom Beware! • Only use products with ingredients you can pronounce. • Avoid parabens.
Tread Lightly! • Opt for hardwood flooring instead of chemically treated carpets.
Look Out for Little Ones! • Replace toxic cleaners with natural alternatives. • Use paint low in or free of VOCs.
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FDA, some health experts worry that cumulative exposure to the synthetic compounds is harmful.
Ways to Reduce Toxins Debra Holtzman, a safety expert in Fort Lauderdale, FL, says keeping a household free of toxins “doesn’t have to cost a lot of money, and it doesn’t have to take a lot of time.” Holtzman's work includes the book The Safe Baby, and she shudders at the toxins that are within reach of young ones. Safe, toxin-free practices can start with a handful of natural ingredients to replace manufactured cleaning
OM ORGANIC MANTRA
SATISFY YOUR CRAVING & FIND YOUR INNER ZEN
remove the plastic bag that covered it. The bag might carry herbicides after sitting on the lawn or in the driveway. Mike Clark, the education and research director of Natural Bio Health in Austin, TX, recommends reaching for organic peaches, apples, strawberries, lettuce, potatoes, coffee, spinach, and cherries—just to name several foods that can be laden with pesticide residues. While a toxin-free diet is essential to living healthy, Clark believes it shouldn’t stop there. If you can, remove chemically treated carpets and instead walk on wood flooring. Also consider an air-filtering system to purify what you breathe, he said. “It can cost between $600 and $1,000, but it lasts forever.” And if you can’t afford to take those “big-ticket” steps toward a life with fewer toxins, Clark said, you can at least wash your hands regularly. It’s inexpensive and easy. Read more about detoxing your home at www.TasteforLife.com/eco/ eco-home.
SELECTED SOURCES “Hidden Passengers: Chemical Hazards in Children's Car Seats,” the Ecology Center, 6/15 ■ Personal communication: Mike Clark, Jose Colon, Debra Holtzman, Dharam Singh, 7/15 ■ “A Strategy for Comparing the Contributions of Environmental Chemicals and Other Risk Factors to Neurodevelopment of Children” by David C. Billinger, Environmental Health Perspectives, 4/12 ■ “Teflon and Perfluorooctanoic Acid (PFOA),” American Cancer Society, www.Cancer.org, 11/6/13
THREE SIMPLE INGREDIENTS Air-popped organic popcorn Raw organic coconut oil Himalayan pink mineral salt
products, Holtzman said. Instead of using toxic drain cleaner to unclog pipes, pour a mixture of baking soda and vinegar for similar results but better health, she said. Use paint that is low or free of volatile organic compounds (VOCs), substances that release breathable gases that can include harmful chemicals. Keep in mind that the more tints are added to paint, so too are VOCs, she said. And don’t overlook children’s personal care products that seem healthy because they’re big sellers, Holtzman said. “Less is best when using baby care products. Disregard marketing hype.” Consider the suggestions of Jose Colon, MD, a sleep specialist in Estero, FL. A “no shoes” policy at home considerably reduces the chances of environmental toxins invading the household, he says. For those not completely in the digital age, Dr. Colon recommends not placing the home-delivered newspaper on your table until you
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Eden Pocket Snacks offer nine varieties of the finest nuts, seeds, and dried fruit, available in single-serve packets. Low sodium, no refined sugars, sulfites, or chemical additives. Gluten free. 888-424-4461, www.EdenFoods.com
Organic Plant Protein
Garden of Lifeâ€™s Organic Plant Protein is USDA-certified organic and Non-GMO Project verified. It has 15 grams per serving of complete protein and fiber in a Paleo dietfriendly formula. www.GardenofLife.com
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Pampering Hair Care
Aubrey NSF-certified organic Chia Volumizing Mousse adds fullness and life without plastics or silicones. Helps prevent breakage, control frizzing, and bring out natural shine. 800-237-4270, www.Aubrey-Organics.com
Natural Vitality Organic Life Vitamins contain 24 organically grown veggies, superfruits, and fruits, organic quinoa plant protein, and organic aloe vera. Vegetarian, gluten free, and non-GMO. 866-416-9216, www.NaturalVitality.com
Inflammation Relief MegaFood Turmeric Strength for Whole Body helps maintain a healthy inflammation response, delivering the complete antioxidant benefits of both whole turmeric and the concentrated phytonutrient curcumin. www.MegaFood.com
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Consumer: This coupon is to be used only on the purchase of any one ACURE item. Restricted by law if altered, reproduced, transferred, sold or auctioned. Retailer: Coupon not to be doubled. Value: 1/100c/. Reimbursement: Face value of this coupon, $1.00 plus 8c, which signifies your compliance with ACURE coupon redemption policy, which is available upon request. Coupon reimbursement not to be deducted from ACURE’s invoices. Send properly redeemed coupons to: Better Planet Brands, LLC, ACURE, P.O. Box 407, MPS Dept. No. 831, Cinnaminson, N.J. 08077
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*Cannot be combined with other offers. Redemption: For each coupon you accept as our authorized agent, we will reimburse you the face value plus $.08 handling, provided you and the customer have complied with the terms of this offer. Any other application constitutes fraud. Invoices proving sufficient stock to cover coupons redeemed must be shown upon request. Valid only in the USA. Void if copied or restricted by law. Consumer pays sales tax. Send all coupons to: Aubrey Organics, Inc., P.O. Box 407, MPS Dept. No. 767, Cinnaminson, NJ 08077. Limit one coupon per customer per store visit or mail-in order. Not valid on trial size products.
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H E A LT H Y P L A N E T
W hat’s In the Box?
The state of eco-conscious packaging If you’re reading this, you likely pay attention to what you put in your grocery cart. You probably read labels to ensure that the ingredients in the foods and supplements you’re buying are things you want in your body. You may also wonder whether the packaging these products come in is as eco-friendly as what they contain. “Probably not” is the simple answer. But it’s not for lack of trying. Companies whose missions focus on health, social responsibility, environmental stewardship, and just plain doing the right thing have been asking R&D departments, packaging specialists, and scientists for packages that contain and deliver their products with the same sensitivity. And while they’ve made progress, there’s still a ways to go.
Using recyclable materials is not a new concept, and, in the end, it was the low-hanging fruit in the quest for sustainability. Most packages that are glass, cardboard, paper, or plastic are, in theory at least, recyclable. But recycling rates nationwide vary. Much of what we think is being recycled isn’t, for various reasons of practicality, marketability, and consumer participation. Even when a water bottle makes it from the bin to the recycling facility, only a portion of its content gets used again. That’s considered a less-than-perfect “end of life.”
Engineering and invention have been a large part of the ongoing evolution toward no-shame delivery systems. Designing to minimize disposal has been helpful. Nesting products efficiently, for example, can reduce the amount of packaging needed by as much as 30 percent, according to Michael J. Vincent, CEO of The Sustainable Package, LLC. An ongoing challenge is replacing the cling wrap and polystyrene tray combo most often used for meat packaging.
The gains within close reach of package innovators seem to cluster at the other end of life—the beginning. Detergents, wine, and other liquids can be purchased in post consumer–fiber boxes lined with plastic bags that replace plastic jugs and glass bottles. Ingenuity is also helping to eliminate petroleum-based materials from packaging. In the interest of solving the polystyrene meat-tray dilemma, for example, trays made with bulrush and bamboo fibers have been developed, though they haven’t yet taken meat cases by storm. Another company makes packing material from mushroom mycelium and agricultural waste.
The happiest ending to the story of a package, from a sustainability point of view, is that it returns to the earth, broken down into its organic components, replacing the resources taken to produce it. In a word: compost. When Gaia Herbs, the organic supplement company, was looking for a lighter, less fragile alternative to its glass bottles, it also wanted packaging material that walked the company’s talk. “We try to do things right all the way,” says the company’s founder, Ric Scalzo. Enter Earth Renewable Technologies (ERT) and Green Extraction Technologies (GET). GET is a research and development company created to develop green extraction and packaging solutions, and ERT is the company marketing those solutions. “Gaia wanted to find an alternative to petrochemical-based plastics, especially
for the packaging of herbal supplement products that are going to be ingested,” says ERT’s Vice President of Business Development Owen Schultz. ERT is testing its third iteration of EarthMatter, a polymer made from polylactic acid (PLA), which is derived from high-sugar plants like corn and sugarcane. Vegetable oil is the plasticizer, and EarthMatter contains no petroleum, BPA, or phthalates. But can you compost it? Only in an industrial facility, and the path to such a place can be a long and winding one for the average consumer. It would sit in the backyard compost for many months before much happened to it. Schultz says PLA can be repeatedly recycled for the same end use, but since it’s classified as unmarketable #7 plastic it’s often pulled from the recycling stream. It’s about critical mass; creating enough of the stuff that it becomes a commodity worth saving and selling. A consortium of companies that produce food in pouches is delving into a similarly complex problem: making pouches backyard compostable. The problem this Organic Sustainable Community (OSC2) group is facing is the reason they need the pouches to begin with—to hold, ship, and safely store the food. Pouches are often made of several layers of different materials: one outer layer suitable for printing on, a barrier layer to stop gas transfer, and a moisture-resistant layer. Making each of those layers able to break down in a backyard compost pile is the holy recycled grail of the organic industry. —donna moxley
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Curried Coconut Cauliflower Soup Recipe + Udo’s Oil Serves 6-8
1 head of cauliflower, chopped 1 large yellow onion, peeled and chopped 3-4 cloves garlic, halved 5 cups organic vegetable stock 1 can (14 oz.) coconut milk 2 tbsp. Thai curry paste 1 tsp. cumin powder ½ tsp. coriander powder ½ tsp. turmeric powder 1 tbsp. fresh chives 6-8 tbsp. Udo’s Oil Sea salt and freshly ground pepper, to taste
1. Preheat oven to 375º F. Spread cauliflower, onion, and garlic in a single layer on a baking sheet and bake until golden brown, about 25 to 30 minutes. 2. While the vegetables are baking, bring the vegetable stock, curry paste, cumin, coriander, and turmeric to a boil in a large pot over medium-high heat. 3. Remove the vegetables from the oven and add them to the stock pot. Reduce the heat to low, add some salt and pepper, and let simmer for about 15 minutes. 4. Carefully blend the soup in batches in the blender until desired consistency. Stir in the coconut milk, adding additional salt, pepper, or more spices if needed. Ladle into serving bowls and drizzle each bowl with Udo’s Oil (about 1 tbsp. per bowl). Add chives for garnish.
All of the good fats you need, without any of the bad fats you should avoid. Udo’s Oil 3·6·9 Blend is a combination of plant-sourced oils designed to supply the ideal 2:1 ratio of omega-3 & -6. It blends certified organic flax, sunflower, sesame, coconut, and evening primrose oils to not only achieve the ideal balance of EFAs, but a richer, more delicately balanced flavor that make it an ideal ingredient in everyday meals and an ideal way to support good health.* Make sure you get your Udo’s Oil. Once a day. Every day. ORGANIC + NON-GMO + VEGAN + SUSTAINABLE + KOSHER 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
Receive a $3 coupon toward your next purchase of Udo’s Oil. Visit: www.florahealth.com/udosoil or scan this code!
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S AV V Y S H O P P E R
Making Sense of Labels Keep your head from spinning!
Ever wonder about the differences between “100 Percent Organic,” “Organic,” and “Made with Organic”? And what about terms like “Natural” and “Free Range” and “Non-GMO?” This handy guide will help you sort out the labels for your next shopping trip. 100 Percent Organic
Products made only with ingredients that have been certified organic may carry the US Department of Agriculture (USDA) Organic seal.
At least 95 percent of the ingredients by weight (water and salt are excluded) have been produced organically. These foods may carry the USDA Organic seal.
Made with Organic
Products that contain at least 70 percent organic ingredients may be labeled “Made with Organic.” Up to three of those ingredients can be listed on the front panel.
This term carries far less weight than an organic label, since the US Food and Drug Administration (FDA) has not developed a definition for “natural” regarding food labels. According to the FDA website, “the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.”
The Non-GMO Project Verified seal indicates that a product was made according to consensus-based best practices for avoiding genetically modified organisms. It does not necessarily mean that a product is organic.
Free R ange
Poultry and their eggs (but no other meats) can be certified as free range by the USDA. It means that the poultry must have access to the outdoors for more than half their lives, but other requirements are not stringent. Your best bet is to choose poultry and eggs that are certified organic.
USDA grass-fed beef has continuous access to pasture during growing season.
There are no national standards for this, although some states define local as being from that state or within a few miles of it.
This label pertains to fish or shellfish that has been “caught, taken, or harvested from noncontrolled”—i.e., wild—“waters or beds.”
Farm R aised
This applies to fish or seafood that was harvested using standard aquaculture methods in a controlled environment. Like conventionally produced meat, farmed seafood may contain chemicals and be produced with the use of antibiotics and growth hormones.
The US government does not presently certify seafood as organic, but is planning to do so within a few years. If you buy a seafood product with an organic label, that means it was farmed in accordance with standards set by either a private organization or a country other than the United States. SELECTED SOURCES “Behind the Labels,” www. Humaneitarian.org ■ “Organic Aquaculture,” USDA Department of Agriculture, http://afsic.nal.usda.gov ■ “USDA to Propose Standards for Organic Seafood Raised in US” by Mary Clare Jalonick, www.PBS.org, 4/16/15 ■ “What Does ‘Natural’ Really Mean on Food Labels?” www.CBSNews.com, 6/16/14
buyorganic! ● twenty-one
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buy rganic! “ Yesterday is gone. Tomorrow has not yet come. We have only today.
Let us begin.” — Mother Teresa
twenty-two ● buyorganic!
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How to get butter from a coconut N A G E V
Ellyndale Organics™ fused the delicious taste of coconut with enticing flavors to create Coconut Infusions™. These versatile oils are non-GMO, certified organic, gluten-free and vegan. Coconut Infusions™ are excellent as a cooking oil or non-dairy spread. With two tempting flavors to choose from, a pleasantly creamy non-dairy butter and a strikingly savory garlic, these coconut oils make a perfect pairing!
! W NE Available at your local health food store • To find the store nearest you visit EllyndaleFoods.com
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Sometimes pain is inevitable, but suffering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy inflammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin
and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy inflammation response, joint and muscle health, cardiovascular benefit, colon and liver function, as well as other nutritional benefits. *
Take the first step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 near you. ation and a store for more inform 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. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.
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Published on Aug 17, 2015