chamberlin's healthy edge march 2015

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Aroma CrystalFace & Body CareAroma Crystal introduces face and body care based on vibrational medicine, which helps purify and enrich the healing potential of all of their products. Use

Gardener’s Dream Cream as a full body treatment to alleviate dry skin, roughness, cracking and itching. Ohm Cream with carrot seed oil protects and promotes a youthful complexion, helping to relieve dry skin, improve fine lines and wrinkles. Morning Dew Moisturizer is a silky smooth and weightless daily moisturizer for oily, acne-prone or sensitive skin. Crystal Clear Wash is a gentle antibacterial cleanser for all skin types, made with uplifting lemongrass for deep cleansing.

Own Skin HealthAge-Defy Facial CareFight the signs of aging with this complete face regimen packed with clinically proven ingredients, anti-oxidants, & nutrients. Rejuvenating Cleanser leaves your complexion smooth, clear

and healthy. The soothing light formula doesn’t dry or irritate your skin. Firming Silk Concentrate works deep within the layers of your skin using clinically proven CLA to increase skin’s metabolism to produce newer skin cells while repairing collagen structures. Use Refining Moisture Night Cream before bed to boost collagen level for firmer skin, and to enhance cell turnover for even skin tone.

NasopureNasal Wash System and Baby Comfy Nasal AspiratorThe Nasopure System prevents and relieves nasal congestion caused by allergies and colds, helping to gently

washes away irritants. The patented bottle ensures control over pressure & flow while promoting an ideal head and neck position. The Kit includes Nasopure bottle & saline packets. For the little ones, use the simple and soothing Baby Comfy Aspirator to safely and effectively remove baby’s nasal mucus using your own suction. The Kit Includes aspirator with tissue filter, saline packets & mesh bag.

Pure PlanetVanilla Coconut Plant ProteinPure Planet introduces a great tasting soy free, vegan protein that is pH balanced with green superfoods. The blend of hemp and brown rice protein is easily digested, supplying 16 grams of protein per serving. Certified organic and non-GMO.

David Kirsch WellnessUltimate Detox KitDetoxify and re-energize in 5 days with David Kirsch’s Ultimate Detox Kit - a comprehensive natural detox cleanse and nutrition system. Containing 3 super-

antioxidant and nutrition boosters: AM Daily Detox for an antioxidant boost, Super Charged Greens Blend to provide nutrients and antioxidants, Protein Plus Meal Replacement to rev metabolism and calm cravings. Easy to use packets for each day.

NeoCell Beauty BurstsThese gourmet collagen soft chews offer a delicious way to maintain beautiful and radiant skin. Each soft chew supplies Types 1 & 3 collagen to help rebuild skin, vitamin C to enhance collagen, and hyaluronic acid to support skin hydration.*

The soft chews have a super fruit punch flavor and are made without gluten or soy.

Nature’s WayPrimadophilus Optima 50 BillionSupports digestive balance plus immune health.* 50 billion active HDS (Human Digestive Strains) probiotics. Delayed release to ensure delivery to intestinal tract. No refrigeration needed. Gluten & dairy free.

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Vitamin B12Vitamin B12 is an essential vitamin needed for normal

red blood cell formation, formation of DNA, and for neurological and healthy nerve function. Because of the body’s need and dependence on this vitamin, it is important to maintain a good level of B12 in the body.

Deficiency of the vitamin can lead to symptoms similar to other conditions, such as chronic fatigue, Parkinson’s and Alzheimer’s disease, which is why B12 deficiency is often overlooked. Vegans, older people, people with stomach or intestinal disorders, such as Celiac disease or Crohn’s disease, and those who have had weight loss surgery, are more at risk for B12 deficiency. And according to Sally Pacholok, author of Could it be B12? An Epidemic of Misdiagnoses, people over forty are at an elevated risk for dangerous B12 deficiency, and people over sixty have up to a 40 percent chance of having dangerously low B12 levels.

With the need for this vitamin in the body, and its use for nerve and energy function, it’s a good idea to make sure it is taken on a daily basis. Taking a sublingual form of B12 is an optimum way to take B12 in supplement form since it is readily absorbed by the blood vessels in the mouth.

Mary Ann O’DellMS,RD

Triple B-12 Dots™• Supports nervous system &

energy production.*

• Supplies 3 forms of vitamin B12 for greater absorption & even release.

• 1000 mcg per sublingual dot.

Dynamic Health

Liquid superfruit antioxidant supplement containing nutrient rich Moringa.* Fortified with goji, acai, noni, mangosteen, nopal and maqui for extra antioxidant support.* Gluten free.

12 DayHair for WomenA patent pending, fast-acting all natural liquid supplement for women, formulated with Epilobium, D-Mannose and zinc ZMA. Epilobium is a plant used around the world for hormone balancing.* Daily use of this formula will promote normal healthy hair.*

Phyto Therapy

A broad-spectrum probiotic with a guaranteed 10 billion viable cfu per mini vegecap. This formula contains 5 probiotic strains for optimum benefits. Clinically-proven to synergistically provide benefits in the areas of digestion, immune health and more.* Soy & gluten free. Non-GMO.

Terry NaturallyClinical GlutathioneStable, oral active glutathione for vital support. Glutathione is a potent antioxidant in the body. Clinical Glutathione is protected by a unique, patented process. A human study reported an unparalleled 230% improvement in healthy glutathione ratios compared to unprotected glutathione.*

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departmentsNEWS FLASH 6Hot Off the Press. The latest word from the world

of natural health and nutrition.

SUPPLEMENT ADVISOR 8The Thrill of Krill. Everything you need to know about

this omega-3–packed alternative to fish oil.

HERBAL ADVISOR 10Beyond Calcium. Potent botanicals for bone health.

HEALING EDGE 12Stroke Recovery. Nutrients and herbs that can help repair

damage and improve quality of life.

EXPERT’S CORNER 14Hit Your “Refresh” Button. Simple ways to take better care

of yourself.

KEYS TO CHOLESTEROL 16A holistic approach to reducing this risk factor for

heart disease.

GREEN NUTRITION 17The power of chlorophyll-packed foods.

ALLERGY RELIEF 24Breathe easier with these natural strategies.

SIMPLE CLEANSING 25Safe, effective ways to rid your body of toxins,

boost energy, and restore optimum health.

PURE BEAUTY 26Hair Repair. How to heal damaged tresses and

reclaim your hair’s natural beauty.

CLEAN EATING 28Preventing Eating Disorders. Six ways to help your

kids develop a healthy relationship with food.

NATURAL GOURMET 30Vegan Finds. Healthy grab-and-go foods and

meatless recipes that everyone will love.

FAVORITE THINGS 32Turnip Temptation. This humble root vegetable

boasts a surprising array of health benefits.

M a r c h 2 0 1 52

18 Get the Glow Inside & Out Serums, scrubs, moisturizers, and conditioners all

have their place, but the most powerful weapons in any beauty arsenal are the right foods and supple-ments. Here’s a look at the nutrients you need for radiant skin, lustrous locks, and more.

22 The Fiber Fix for IBS When it comes to irritable bowel syndrome, Crohn’s

disease, and colitis, getting more fiber may not be as important as getting the right types of fiber. Plus, a look at the best probiotic strains for healing your intestines and relieving symptoms.

features

March 2015

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Editorial Director

Art Director

Executive Editor

Copy Editor

Beauty Editor

Research Editor

Contributing Editors

Production Director

Production Manager

Nicole Brechka

Judith Nesnadny

Jerry Shaver

Ann Nix

Sherrie Strausfogel

Sam Russo, ND, LAc

Antonina Smith, Vera Tweed

Cynthia Lyons

Mark Stokes

Business & Editorial Offices

Vice President, General Manager

[email protected]

Group Publisher

800.443.4974, ext. 708

Associate Publisher

561.362.3955

Midwest Ad Manager

800.443.4974, ext. 703

West Coast and Mountain Ad Manager

310.456.5997

Retail Development Group

Director, Retail Development and Custom Marketing

800.443.4974, ext. 702

[email protected]

Business Development

702.219.6118

Accounting & Billing

310.356.2248

Advertising & Retail Sales Coordinator

310.356.2272

[email protected]

300 N. Continental Blvd., Ste. 650

El Segundo, CA 90245

310.356.4100; Fax 310.356.4110

Kim Paulsen

Joanna Shaw

Bernadette Higgins

Lisa Dodson

Cindy Schofield

142 Butterfly LaneLouisville, KY 40229800-443-4974, ext. 703 Fax: 317-536-3708

John Potter

Kim Erickson

Yolanda Campanatto

Mary Brahim

THE HEALTHY EDGE. Vol. 5, No. 2. 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.

Chairman & CEO Efrem Zimbalist IIIGroup Publisher & COO Andrew W. ClurmanExecutive Vice President & CFO Brian SellstromExecutive Vice President, Operations Patricia B. FoxVice President, Controller Joseph CohenVice President, Research Kristy Kaus

March brings with it the first signs of spring, as warmer weather and longer days awaken us from hibernation to the promise of a new season.

Spring cleaning is a familiar concept when it comes to keeping our homes spic-and-span, but it’s also a good idea for our bodies. While you’re taking care of the garage or attic, why not give yourself a thorough spring cleanse with a safe, effective detox regimen (p. 25)? Then check out “Vegan Finds” (p. 30) for a bevy of delicious ways to give your body a break from meat, and “Hit Your ‘Refresh’ Button,” (p. 14) for tips on regular health maintenance that go beyond the basics.

But that’s just the beginning of springtime renewal. The harshness of winter’s indoor heating and outdoor weather can leave hair and skin feeling dull, flat, and lifeless. But those effects don’t have to be permanent. Give your skin a springtime beauty boost with a healthy diet of supportive foods and supplements (“Get the Glow Inside & Out,” p. 18), and follow it up with natural strategies for healing damaged locks (“Hair Repair,” p. 26).

And for those pesky allergies that seem to crop up this time of year? No worries. Turn to page 24 for a look at wholesome foods and supplements that can alleviate symptoms without the side effects of pharmaceuticals—so you can face the new season feeling renewed, refreshed, and energized.

Spring Forward

Jerry ShaverExecutive Editor

Have a question or comment? Email us at [email protected].

letter from the editor

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B Vitamins Reduce DDT Damage to PregnancyDDT, a pesticide that impairs fertility and can con-tribute to miscarriages, was banned in this country in 1972. But because it remains in soil for decades, and some countries still use it, DDT can still aff ect us through imported foods or foods grown in contaminated soil. Now, a study of Chinese women has found that getting adequate B vitamins can reduce DDT damage, enhancing fertility and viable pregnancies. The study, published in the American Journal of Clinical Nutrition, found that defi ciency in any of the B vitamins, and especially B12 and folic acid, posed the greatest risk.

WHAT’S WORSE THAN SUGAR?There’s been a long debate about whether high-fructose corn syrup is worse than sugar, but a new mouse study at the University of Utah sheds some light. For male mice eating human-equivalent amounts of the two sweeteners (relative to their size), both were equally toxic. But among females, the corn sweetener impaired fertility and shortened lifespan to much greater degrees than table sugar or glucose alone.

M a r c h 2 0 1 56

newsflashHealthy Cheese HabitsWe generally view non-fat or low-fat cheese as the healthy option, but the French are notorious for staying slim while eating rich, full-fat versions. How do they do it?

CALORIE-CUTTING SECRET REVEALED“When people cook most of their

meals at home, they consume

fewer carbohydrates, less sugar,

and less fat than those who cook

less or not at all, even if they’re

not trying to lose weight,” says

Julia Wolfson, a PhD candidate at

the Johns Hopkins Bloomberg

School of Public Health and lead

author of a study that drew this

conclusion. Wolfson and her

colleagues analyzed data from

government surveys of more

than 9,000 American adults. Not

sure what to make? Try cooking

classes, or search online for web-

sites with healthy recipes.

“The whole thing is a matter of portion control,” says Diane Sauvage, a native of France and a partner at Interval USA, an importer of French cheeses that are avail-able in many natural food stores. These are typical serving sizes:

>Hard cheese: A thumb tip >Soft cheese: A tablespoon

Much like wines, French cheeses are chosen for their unique regional fl avors and qualities. Small dairy farms use age-old, artisanal methods and milk from animals raised without hormones, GMOs, or chemical additives—traditional techniques that mirror our organic practices.

Meanwhile, in this country, there’s a trend of artisanal methods being used to make gourmet non-dairy cheeses—more choices to please your palate. To learn about diff erent French cheeses and reci-pes, visit thecheesesofeurope.com.

PYCNOGENOL RELIEVES MENSTRUAL CRAMPSWomen who take birth control pills may experience menstrual cramps and other discomfort during the days when, during each cycle, they don’t take a pill. Pycnogenol, a proprietary extract of French maritime pine bark, can bring relief, according to a study published in the International Journal of Women’s Health. In a three-month trial, researchers compared 100 mg daily of the supplement and a placebo in a group of 24 women with monthly menstrual pain. Women taking Pycnogenol experienced significantly less pain, and 27 percent of them were completely pain free by the end of the study.

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supplement advisor

8

W hen you hear the term “omega-3,” you likely think of fi sh oil—for good reason,

because fi sh oil is a concentrated source of these essential healthy fats. But oil derived from krill, tiny creatures eaten by whales, penguins, and seals, is gaining popularity as an alternative source of omega-3s.

Krill look somewhat like shrimp. They can be as long as your pinky or about the size of a paperclip, with an almost transparent, reddish appearance. Swarms of krill look like red clouds fl oating in the sea, and are large and dense enough to be visible all the way from outer space.

Although there are diff erent species of krill in all our oceans, the most common type, Euphausia superba, is found only in the Antarctic, where the ocean is uncontaminated by toxins. And it is this type of krill that’s used to make most krill oil supplements.

How Krill Oil Is DifferentBoth krill and fi sh oils contain the two key omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, the two types of oil deliver these fats in diff erent ways.

In fi sh oil, the omega-3 fats are attached to triglycerides, fats that can be burned for energy or stored as a fuel reserve, in fat cells. (Since the quantity of triglycerides in fi sh oil supplements is relatively small, they don’t contribute a signifi cant amount of fat calories.)

In krill oil, the omega-3s are attached to phospholipids, waxy substances that make up the membrane of each cell in our bodies. The membrane acts like the walls of a house, maintaining the integrity of the cell, controlling what goes in and out, and enabling communi-cation between cells.

By Vera Tweed

the thrill of krill

Without healthy cell membranes, the human body cannot function optimally and is predisposed to all manner of disease. When cell membranes function well, nutrients are more readily absorbed, used to continually replace and repair tissue, and to generate energy.

While both types of oil have health benefi ts, some animal and human studies indicate that omega-3s may be more effi ciently absorbed from krill than fi sh oil. For example, in a study of 76 men and women, published in Nutrition Research, 2 grams daily of krill oil increased blood levels of the omega-3 fats signifi cantly more than the same amount of fi sh oil.

Research HighlightsStudies show that EPA and DHA benefi t the heart, brain, and joints. They reduce infl ammation, blood pressure, choles-terol, depression, anxiety, ADHD, dry eye, asthma, stress, and risk for breast cancer; improve or stabilize mood and reduce aggression; support healthy vision, hearing, and skin health; slow down aging; and help maintain a healthy weight.

Akin’s and Chamberlin’s Sea Krill Supreme 500 mg is a sustainably sourced krill formula supplying omega-3s, phospho-lipids and astaxanthin for overall health.

Solaray Krill Oil + CoQ10 supplies 30 mg CoQ-10 plus EPA & DHA, flush-free niacin, and phospholipids for total cardiovascular

system support.

This alternative to fish oil is an excellent source of omega-3 fats

According to a research review published in the International Journal of Molecular Sciences, human studies of krill oil found these benefi ts:

Healthier cholesterol levels Reduced arthritis symptoms Relief from PMS symptoms and menstrual cramps

Improved attention span in children

Among obese people, improve-ment in a body chemical that aff ects fat storage and appetite

Among athletes, less oxidative (free radical) damage from exercise

How to Use Krill OilTo relieve symptoms, studies have generally used 1–3 grams of krill oil daily. For general health maintenance, take 500 mg daily.

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Horsetail (Equisetum spp.)

contains bone-building silicon.

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By Karta Purkh Singh Khalsa, DN-C, RH

Herbs for osteoporosis and bone health

10

herbal advisor

beyond calcium

F ar from being an older person’s disease, osteoporosis can, and does, strike at any age. Literally meaning “porous bones,” osteoporosis is a progressive degeneration of the

skeleton. Bone tissues gradually lose minerals, especially calcium, and become brittle and tend to break easily. Bone loss occurs as part of the aging process; after about age 35, human bone structure becomes less dense. In osteoporosis, however, bone weakness trumps normal bone loss from aging and bone becomes exceptionally thin from mineral loss and poor-quality protein matrix.

Osteoporosis develops to a signifi cant degree in nearly 25 percent of white, Asian, and brown-skinned women after menopause. Black women have greater bone density, which lessens their risk. If you are a Caucasian woman over 50 in America, your lifetime chance of a fracture from osteoporosis is about 50 percent. The good news: osteoporosis isn’t inevitable; to a great extent, it’s preventable and treatable.

Horsetail Silicon plays a role in bone development, and may enhance bone mineralization and promote calcium deposition in bone. Horsetail (Equisetum spp.), which contains silicon, is a traditional joint medicine, and research shows it to be an eff ective natural treatment for osteoporosis. In an Italian trial, 122 women received either a placebo, horsetail extract, a horsetail-calcium combination, or no treatment. Both the horsetail and calcium groups had a statistically signifi cant improvement in bone density. In 2012, scientists who tested horsetail extract found that the herb helped to reduce bone loss and destruction; in a compan-ion study, they also found that the extract excited human osteoblasts (bone-building cells). Use horsetail in capsules at a dose of 5 grams per day. One product to try: Solaray Horsetail Extract.

Xu DuanTo help restore the damaged bone tissue, consider Chinese teasel root (xu duan, Dipsacus asper), which is a mainstay of Chinese herbal joint therapy. It’s the main herb used there to heal traumatic injury, and has broad benefi t for the musculo-skeletal system and for pain. Xu means connect, and duan means severed; the herb helps to reconnect damaged bones or severed tendons. In 2012, Chinese scientists reported that a tea containing xu duan stimulated new bone growth. Use up to 15 gm per day as powder, in capsules, or brewed into tea. One product to try: Planetary Herbals Flex-Ability.

AstragalusAstragalus root is a popular Chinese herb in America. We think of this root as an immune support remedy, but it has many other uses in traditional Chinese medicine. In Asia , astragalus is considered a general health enhancing remedy, especially for increasing stamina and strength of muscles and bones. In a 2013 study, Korean researchers fed female mice a diet defi cient in calcium and then measured their bone mass. Then they fed the rodents astragalus extract, calcium, or a combination of the two nutrients.

The combination of calcium and astragalus was more protective for bone loss than either treatment alone. The scientists surmised that a combination of the herb, along with calcium, would be eff ective in maintaining bone mass in postmenopausal women. Astragalus is available in capsules, and the root is tasty, so it makes a good tea. Brew up to 30 gm of the dry, chopped root into water and enjoy the tea each day as a bone and stamina building beverage. Alternatively, you can buy astragalus tea bags. One product to try: Celebration Herbals Astragalus Root tea.

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By Michael T. Murray, ND

M a r c h 2 0 1 512

stroke recovery

Astroke can be the result of a lack of blood fl ow caused by a blood clot or a hemorrhage. Without oxygen,

brain cells become damaged or die so the aff ected area of the brain becomes unable to function. High blood pressure is by far the biggest risk factor for stroke.

Aiding Stroke RecoveryStrokes can aff ect patients physically, mentally, and/or emotionally. For most stroke patients, recovery involves a combination of physical therapy, occupa-tional therapy, and speech-language pathology—and it’s important to take advantage of all of these services.

Medical care often focuses on prevent-ing another stroke via anti-coagulant therapy with warfarin (Coumadin) or anti-platelet therapy with aspirin, ticlopidine (Ticlid) , or clopidogrel (Plavix). These drugs are designed to prevent blood clots from forming and lodging in the brain, and are not used in cases where the stroke was caused by a hemorrhage.

Precautions with CoumadinCoumadin works by blocking the action of vitamin K. Since green leafy vegetables and green tea contain high levels of vitamin K, you should avoid these foods while taking Coumadin. In addition to foods that are high in vitamin K, other natural substances that may interact with Coumadin include:

Coenzyme Q10 and St. John’s wort(Hypericum perforatum), which may reduce Coumadin’s effi cacy. Proteolytic enzymes, such as

nattokinase and bromelain, and several herbs, including Panax ginseng, devil’s claw (Harpagophytum procumbens), and dong quai (Angelica sinensis), can increase Coumadin’s eff ects. It’s likely that you can continue using these products, but don’t change the dosage from what your body is accustomed to.

healing edge

Garlic (Allium sativum) and ginkgo(Ginkgo biloba) may reduce platelet stickiness, increasing chance of bleeding. People on Coumadin should avoid high doses of these products.Iron, magnesium,

and zinc may bind with Coumadin, decreasing its eff ectiveness. Take Coumadin and products that contain these minerals at least two hours apart. To reduce chances of

bleeding and bruising with Coumadin, try 150–300 mg of grape seed or pine bark extract daily.

Natural RecoverySeveral supplements can help prevent blood clots, including omega-3 fatty acids, antioxidants, fl avonoids, grape seed and pine bark extracts, and garlic. Fish oil (up to 3,000 mg per day EPA + DHA) and fl avonoids appear to be able to be used safely in combination with aspirin and other platelet inhibitors. However, using multiple natural antiplatelet agents at the same time may increase bleeding tendencies when combined with anti-platelet drugs (including Plavix and Ticlid).

Ginkgo biloba increases blood fl ow to the brain, boosts energy, and favorably aff ects blood thickness. The recommended dosage is 240–320 mg daily (less if you take Coumadin).

Two forms of choline have shown promise in aiding stroke recovery: citicoline (CDP-choline) and glycerophos-phocholine (GPC). In one six-month trial, GPC was found to help recovery in more than 95 percent of participants. Try citicoline: 1,000–2,000 mg daily or GPC 600–1,200 mg daily. There are no known

The right nutrients and herbs can help repair damage and improve quality of life

Healthy Origins Nattokinase 2,000 FU’s may help maintain normal circulatory health, supplying soy free nattokinase that has had the vitamin K removed.

Jarrow Citicoline CDP Choline provides 250 mg of Cognizin citicoline (CDP-choline), shown to support communication between neurons in the brain and help enhance memory.

interactions between citicoline or GPC and Coumadin or anti-platelet drugs.

Lastly, nattokinase, has potent “clot busting” properties, and has shown potential in improving stroke recovery. Typical dosage is 100–200 mg daily. Itshould be used with caution for those taking Coumadin or antiplatelet drugs.

Akin’s and Chamberlin’s Max Extract Ginkgo Biloba

provides standardized extract of ginkgo to

support healthy circulation and memory function.

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Visit www.Kyolic.com and join us!

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Firefi ghters put their lives on the line every day. Along with the obvious dangers they face, on-the-job stress takes a toll on their cardiovascular system. But you don’t need to be a fi refi ghter to be at risk. Living a high stress lifestyle can boost anyone’s odds of developing heart disease.*

Kyolic® Formula 110 is a unique blend of Aged Garlic Extract™ and Coenzyme Q10, two powerhouse nutrients that can help protect your heart by supporting healthy cholesterol, circulation, blood pressure and arterial health.*

If the nutrients in Kyolic Formula 110 can help guard fi refi ghters from eff ects of stress, just think of what it can do for you.*

Have you had your Kyolic today?Call 1-800-421-2998 and mention this ad for a FREE SAMPLE.

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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.

Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.


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hit your “refresh” button

expert’s corner by Emily A. Kane, ND, LAc

Q: I’m great at taking care of others, but when it comes to my own health, I come up very short.

I’ve really let myself go, and I would love some tips for making a fresh start. — Brenda M., Milwaukee, Wisc.

A: Most of us don’t have a problem keeping up regular maintenance on our cars, our homes, and even our computers. But taking care of our health seems more diffi cult. Why?

Well, for one thing, you can hire someone else to take care of the car, but it doesn’t work that way with your health. Sure, you pay to consult doctors and other health professionals, but for day-to-day maintenance (eating right, drinking plenty of water, getting enough sleep, and exercising), no one else can do it for you.

It also takes time—quite a bit of time. And, let’s face it, keeping up a healthy regimen isn’t always a barrel of laughs. With that in mind, here are three simple ideas to help make self-care more effi cient, eff ective, and entertaining.

Treat yourself to a massage. You can often fi nd self-massagers online—or even at garage sales—for less than $10. I especially like the “BackKnobber,” a simple S-shaped tool that can be readily applied to hard-to-reach spots on the back to help tickle apart tangled muscle fi bers.

Here’s a tip that I picked up from one of my favorite massage therapists. Start comfortably seated. Hold the S tool upright. Place the top knob on your back—try starting with the upper shoulder—and then loop your thigh over the lower part of the S-curve. This way you have both hands free to lightly guide and stabilize the knob into your back, while employing the weight of your leg to drive the tool as deeply as desired into the

The best way to get yourself moving is to explore local classes. Find out what’s available in your area, and pick something that sounds fun. Try Pilates, Zumba, or Tabata (Japanese-based interval training). Check out a swing dance class. Go rock climbing, swimming, or mountain biking. It doesn’t really matter what you do, as long as you do it.

Also, try to sprinkle in some simple fi tness routines throughout your day. Walk to work if you can, or take a walk at lunchtime, for example.

If you’re really pressed for time, here’s an eff ective toning routine you can do in just 15 minutes: Start with 6 sets of a 45-second yoga plank pose with a 15-second recovery period in between. That’s for your core. Then do 10 deep squats, pushing your tailbone down and diagonally away from your forehead with your upper legs parallel to the fl oor, holding for 8 seconds. Next, strike a 90/90 yoga pose against a wall, holding for 45–60 seconds. (This is a “supported squat” with your thighs parallel to the fl oor and your back pressed fl at against a wall or door, which requires both core and leg strength.) Then return to squats until your 15 minutes is up.

I also recommend working to improve your balance every day, because you’re much less likely to injure yourself if your balance is good. And it’s not very hard to do. Just try standing on one leg while brushing your teeth or washing the dishes, alternating legs every so often to give equal time to each side.

trigger point. This allows your arms and upper-back to stay relaxed while you’re working that area.

Pamper your teeth. Another self-care activity that doesn’t take very long but can produce good results is an ayurvedic technique known as “oil pulling.” Take a teaspoonful of good-quality oil, such as sesame oil (not toasted), into your mouth before you brush. Then “pull” the oil through your teeth and all around your mouth. Try to keep your cheeks and jaw relaxed—if your facial muscles tense up, don’t “pull” so vigorously. Then just spit the oil out and rinse with some lightly salty water.

This simple exercise is great for oral health because the oil absorbs toxins readily. If you have a really sticky stain (such as tar) on your clothing, you know that oil is the best solvent for removing the gunk. The same goes for whatever might be in your mouth. I think this technique is particularly useful for folks who are working through dental issues. Many of my patients have reported better breath, improved sleep, and clearer eyes after a few weeks of regular oil pulling. Some even credit it with helping them eat less.

Get moving. I can’t overstress the importance of daily movement. Homo sapiens evolved to run, climb, and swim. Unfortunately, our current culture has deeply attached our backsides to chairs and sofas—so much so that many of us can’t even squat anymore.

It’s never too late to start taking care of yourself.

HE_March2015_ExpertsCorner_JS.indd 14 1/30/15 8:03 AM

Sometimes words can be deceiving. Just because a skincare product says it’s for sensitive skin…

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©2015 Home Health Products, LLC


17T h e H e a l t h y E d g e

Green Foods = Nutrition PowerDO YOU EAT ON THE RUN? Do you eat less than the recommended servings of fruits and vegetables? Spinach, broccoli, cauliflower, and other nutritious fruits and vegetables should form the basis of a healthy diet, but research consistently shows that most Americans eat more convenience and fast foods, and less fresh fruits and vegetables. The result is that most Americans are not getting the full benefit of these nutritious foods. This is where green foods come in. The term “green foods” means a variety of nutrient dense plants and algae, including spirulina, chlorella, wheat grass, barley grass, fruits, and vegetables, carefully pro-cessed into fresh juices, powders, capsules, or tablets. They are the perfect solution for eat-ing on-the-run or filling in the gaps where the current diet is lacking.

Benefits of using green foods:

Energizing—rich in nutrients and proteins that nourish the body, green foods provide a non-stimulating form of natural energy.

Alkalizing—promote healthy acid/alkaline balance in the body.

Digestive Support—Green foods are a good source of enzymes, which support digestive health in the body.

Antioxidant Protection—supplies a wealth of vita-mins and phytonutrients that protect cells against free radical damage.

Source of Protein—Green foods supply amino acids and protein that is easily digested and utilized by the body.

Rich in Vitamins and Minerals—Green foods pro-vide a variety of vitamins and minerals in easily absorbed forms.

Source of Chlorophyll—Chlorophyll’s chemical struc-ture is very close to hemoglobin, the oxygen-carrying protein & red pigment in human blood. Chlorophyll is often used as a blood builder and overall tonic.

Chlorella 1000 mg

Green micro algae.

Supplies chlorophyll, beta-carotene, B12, iron, & protein.

Broken cell wall to enhance utilization.

BY MARY ANN O’DELL, MS, RD

Q & AQ: Can you tell me more about vitamin K?

A: Vitamin K refers to a family of vitamins best known for its vital role in blood clotting. K2 is the active form of vitamin K, existing as a series of vitamin subtypes called menaquinones. A deficiency of vitamin K can cause bleeding disorders, such as hemorrhaging. Now, vitamin K is being recognized for its benefits for cardio-vascular and bone health.

Three vitamin K–dependent proteins have been isolated in bone, suggesting a role for vitamin K in healthy bone formation and struc-ture. Studies have shown a potential relation-ship between vitamin K2 and age-related bone loss or osteoporosis. Vitamin K2 is essential for the body’s optimum use of calcium, helping the calcium to get deposited in bones.

Vitamin K2 also has a protective role in car-diovascular health. Healthy arteries can contain 100 times more K2 than calcified arteries, showing K2’s protective effect. This effect is not seen with vitamin K1.

Food sources of vitamin K include green leafy vegetables and some vegetable oils (soybean, canola, and olive). Hydrogenation of vegetable oils may decrease the absorp-tion and biological effect of vitamin K. Supplements of vitamin K2 are also available.

Fruits ‘N’ Greens™ Power Blend

Soy-free organic greens, fruits, & flax.

Like an organic garden in your glass!*

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Acti-K2™Vitamin K2

Healthy heart & bones.*

Supports calcium metabolism.*

Mixed menaquinones & activating factors.

HE_March2015_16-17_Chamberlins 2.indd 17 1/30/15 4:49 PM

HerbaChol™

Supports healthy blood chemistry.*

Improves breakdown of fats in the body.*

With red root, burdock, turmeric, & more.

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THE EVIDENCE IS CLEAR: High cholesterol levels greatly increase the risk of death due to heart disease. But you can do something to reduce your risk by utilizing these 3 keys to healthy cholesterol control.

Heart Healthy Diet. Consuming a diet rich in fruits, vegetables, essential fats, and whole grains will help with cholesterol control. Studies have found that, when combined with a heart healthy diet, the fibers found in apples, seeds (flax, chia, hemp) and oats are effec-tive agents in reducing cholesterol. Studies also show that a diet rich in omega 3 fatty acids, found in fish, flax, and chia, may help lower triglycerides and increase HDL (good) cholesterol.

Keys for Natural Cholesterol Control BY SALLY KARLOLVITZ, CN

Exercise. Exercise is an important part of any heart health program, since exercise improves circulation and helps you maintain a healthy weight. Be sure to check with a qualified health care provider before starting any exercise program.

SPECIFIC SUPPLEMENTSNature provides a variety of ingredients that helps support healthy cholesterol control. As with all supplements, consult a qualified health care professional before taking these supplements, especially if you are taking any medications.

Lecithin is a fat emulsifier that helps the liver metab-olize cholesterol more efficiently. Lecithin works by enabling fats to be dispersed in water so they are more efficiently utilized or eliminated by the body, protecting arteries from fatty buildup.

Garlic is probably the most popular herb for heart health. Numerous studies have found that garlic lowers triglycerides and LDL cholesterol—the “bad” forms of cholesterol—by as much as 20 percent.

Herbs, such as burdock and turmeric, can support healthy cholesterol metabolism in the body. Burdock has been shown to reduce the intestinal absorption of cholesterol and lipids. Turmeric, an anti-inflammato-ry herb, is a strong antioxidant that can prevent dam-age to cholesterol. Research suggests turmeric may also play a role in reducing LDL and improving blood lipid levels.

These natural products, when combined with a healthy low-fat, high-fiber diet and exercise, can help you bring your cholesterol levels under control.

Leci-Free™ Sunflower Lecithin

Supports brain & liver health.*

Supports energy levels & lipid balance.*

Vegan, soy-free lecithin.

Gluten free.

Garlic HA™ High Allicin Garlic

Cholesterol support.*

High-potency odor-free formula.

Supplies 5,000 mcg allicin per tablet.

HE_March2015_16-17_Chamberlins 2.indd 16 1/30/15 3:57 PM

Perricone’s Picks“I recommend that we take antioxidants and vitamins as supplements and apply them topically as well,” says Perricone, because they work synergistically. Here are some of his favorites:

Alpha lipoic acid (ALA): A strong anti-infl ammatory antioxidant, ALA is both water- and fat-soluble, so it can penetrate the fatty cell membranes as well as the watery cell interiors. It is also the only antioxidant that can boost levels of our body’s master internal antioxidant, glutathione. And, because ALA helps to enhance the conversion of sugar to energy, it can even help you lose weight.

DMAE: Found primarily in cold-water fi sh, DMAE is a strong anti-infl ammatory that’s necessary for the production of neurotransmitters—components in nerves that control our muscles. It increases the fi rmness of skin and improves muscle tone, and can also improve mental function and even help reduce body fat.

The most

powerful

weapons in your

beauty arsenal

are key foods

and nutrients

BY VERA TWEED

get the glow INSIDE & OUT

Once upon a time, women either accepted looking older or opted for facelifts. But today, there are many tools to slow down and even reverse the signs of time, and most of us prefer taking daily steps to keep skin youthful over extreme surgical measures.

The number and variety of available products can make your head spin, but what really is the most important? “My decades of research have shown that infl ammation, which occurs on a cellular level, is the single greatest precipitator of aging,” says Nicholas Perricone, MD, the dermatologist who began popularizing the nutrition-beauty link 13 years ago with his fi rst book, The Wrinkle Cure.

Many years and books later, Perricone continues to discover ways to keep skin youthful. He calls wrinkles, sags, and age spots “barometers,” outward signs of internal infl ammation. Triggers include environmental toxins, a diet high in refi ned and sugary carbohydrates, sun exposure, hormonal changes, stress, smoking, and alcohol consumption.

The solution begins with an anti-infl ammatory diet (see “Dazzling Diet,” p. 20). Key nutrients—inside and out—are the most powerful weapons in your beauty arsenal.

Vitamin C Ester: Vitamin C is a key anti-infl ammatory and antioxidant that’s essential for building collagen and elastin, which support skin structure and keep it smooth. In the ester form, vitamin C is combined with a fat, which makes it more absorbable and gentler on the skin in topical products and on the stomach in supplements.

Astaxanthin: A strong antioxidant that gives salmon its pink color, astaxanthin reduces wrinkles and age spots; protects muscles; increases endurance; enhances the central nervous system; and promotes eye health. It also reduces infl ammation and can help you stick with an exercise program.

CoQ10: Cells contain energy-generating components known as mitochondria. CoQ10—another strong antioxidant and anti-infl ammatory—is necessary for the mitochondria to produce energy. CoQ10 levels decline as we age, yet effi cient energy production remains essential for all cells—including skin cells—to repair themselves.

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get the glow, cont.

Tocotrienols: Perricone calls tocotri-enols a “super” form of vitamin E, with greater antioxidant and anti-infl amma-tory power than plain old “vitamin E.” Tocotrienols help protect against sun damage and increase the eff ectiveness of sunscreen.

Glutathione: Our internal master antioxidant, glutathione protects cells and helps eliminate toxins. It also plays an important role in reducing wrinkles by protecting against the degradation of collagen, a substance that gives skin structure and keeps it fi rm.

Some other popular antioxidant and anti-infl ammatory ingredients, in both supplements and topical products, include Pycnogenol, pomegranate, and grape seed extract. And hyaluronic acid retains moisture and plumps up lines to minimize their appearance.

Hot Trends Perricone’s favorite ingredients are found in many supplements and skincare products available in health food stores. For example, some skin creams combine vitamin C ester, DMAE, and alpha lipoic acid to reduce wrinkles and age spots and improve texture and fi rmness of skin. Here are some of today’s other hot trends:

Minerals: Cosmetics made with minerals have been available for years, but now you can fi nd minerals in hair- and skin-care products, as well. They help cells regenerate, protect and nourish, and enhance moisture retention.

Stem Cell Boosters: By awakening dormant stem cells in skin, stem cell boosters rejuvenate, reduce wrinkles, and improve skin texture. They include extracts from fruit, seaweed, or herbs, as well as antioxidants, in serums or creams. Apply them underneath moisturizers.

Essential Fatty Acids (EFAs): We’ve known for some time that in supplements such as fi sh oil, EFAs reduce infl amma-tion and plump up skin from within. Now, they’re also available in Reviva Labs

EFAs Nourishing Cream, which helps strengthen and thicken delicate skin from the outside.

Lightening, Brightening Ingredients: Popular natural substances that help treat discoloration, brighten skin, and fade or prevent spots include kojic acid (found in some mushrooms), plant extracts such as Madonna lily, fruit enzymes, and some peptides. They’re available in cleansers, moisturizers, toners, serums, and creams.

Peptides: The number of natural skin care products containing these multi-tasking anti-aging ingredients is on the rise. Peptides are potent combinations of amino acids, the building blocks of protein. They help skin to regenerate and retain moisture, and fi ght wrinkles by encouraging facial muscles to relax—a subtle Botox-like eff ect that is non-toxic and non-invasive.

Healthy Hair and NailsFor naturally healthy hair, style expert and aesthetician Stacy Cox—who helps

clients look their best from head to toe at her Los Angeles spa, Pampered People—recommends trying products that contain these ingredients:

To help retain moisture: argan oil, shea butter, vegetable glycerinFor more shine: argan oil, coconut oil, jojoba extract To strengthen hair: silk proteins, coconut oil To treat a fl aky or dry scalp: aloe vera, tea tree oilTo nourish the scalp and support hair growth: avocado oil

For healthy nails, Cox strongly recommends avoiding the toxic ingredi-ents found in conventional nail polishes, including toluene, formaldehyde, and DBP (dibutyl phthalate)—all three of which are banned from cosmetics in Europe, but legal in America.

Nutritionally, silica can help strengthen hair, nails, and skin. And there is some evidence that MSM, commonly used to relieve pain, can also promote hair growth.

Dazzling Diet These days, everyone knows that an anti-inflammatory

diet can help reduce your risk of diabetes, heart disease, some cancers, and Alzheimer’s. But did

you know that it can also help give your skin a youthful-looking glow? In fact, according to

Nicholas Perricone, MD, adopting an anti-inflammatory diet is the most important thing you can

do to look beautiful. “Try it for just three days,” he says, “and you will see a major difference in

your skin, your thinking process, your mood, and your energy level.”

To start, drink 8–10 glasses of pure spring water daily, along with antioxidant-rich beverages

such as green tea. Skip processed, sugary, pro-inflammatory foods such as breads, cakes,

pastries, sodas (or any sweetened drinks), rice and corn cakes, chips, and other starchy snack

foods. Instead, make sure each one of your meals includes these wholesome components:

A high-quality protein, preferably cold-water fish—especially wild Alaskan

salmon (not smoked), halibut, sardines, herring, or anchovies—which are

anti-inflammatory. Most other proteins, except for those high in saturated

fat, neither raise nor lower inflammation.

Low-glycemic carbohydrates that won’t cause a rapid surge in blood sugar,

such as fresh fruits and vegetables, beans, and lentils. If you want grains at

breakfast, stick with old-fashioned oatmeal.

Healthy fats, which are also found in cold-water fish,

as well as in walnuts, seeds, and olive oil.


We’re surrounded by toxins. They’re everywhere. In the things we eat and drink, and even the air we breathe. Some toxins are by-products of industrialization, others occur naturally. The good news: our bodies have a variety of ways to deal with toxins. The bad news: the current load exceeds our body’s ability to adapt . . . and sooner or later everyone is affected.

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THE FIBER

FIXFOR IBS

THE SECRET TO HEALING

IRRITABLE BOWEL

SYNDROME (IBS) MAY NOT BE HOW MUCH

FIBER BUT WHAT KIND YOU’RE CONSUMING.

ALSO: THE BEST PROBIOTIC

STRAINS FOR IBS BY JINI PATEL THOMPSON

HE_March2015_Feature_Fiber_JS.indd 22 1/30/15 8:09 AM


Over time, using probiotic supplementation to help repopu-late the good bacteria in your gut will result in a drastic reduction—if not elimination—of many harmful pathogens. The good bacteria will also form a protec-tive coating of your mucosal cell lining and produce B vitamins and digestive enzymes. Proper digestion and absorption of nutrients can gradually be restored, while symptoms such as heartburn, gas, bloating, constipa-tion, diarrhea, mucus, intestinal spasms or cramping, and infl am-mation can be quickly eliminated. In fact, in one clinical trial, IBS patients treated with L. acidophi-lus showed a 50 percent improve-ment in only 8 weeks.

Another large-scale trial of 362 female IBS patients showed great results for a certain species of probiotic known as B. infantis. The women in the study reported “signifi cantly superior” improve-ment in all symptoms— bowel dysfunction, abdominal pain, bloating, incomplete evacuation, straining, and the passage of gas—and an overall improvement rate that was more than 20 percent higher than placebo.

In this study, researchers also experimented with dosage. At 6 billion CFU (colony forming units), there was no symptom improvement. At 7 billion CFU, symptoms improved somewhat.

A dosage of 8 billion CFU produced the best results. Numer-ous other trials have also shown that high doses of probiotics are required to be eff ective—typically between 7–10 billion CFU per day.

Just Your TypeIt is also important to ingest the right strain of each species

of bacteria, because diff erent strains can produce diff erent results. Out of 200 diff erent strains of acidophilus, for example, only 13 are known to have potent antibiotic and antiviral properties. If you have IBS, you need probiotics that can wipe out bad bacteria, restore digestive health, help balance immunity, and prevent re-infection.

You only want to purchase a probiotic supplement that contains species and strains with proven, long-term records of human safety.

IFyou suff er from irritable bowel syndrome (IBS)—or a similar condition such as Crohn’s disease, colitis, or diverticulitis—you’ve no doubt been told to add more

fi ber to your diet. In fact, if you look at the shelves in your local health food store, you’ll likely see many “healthy” breakfast cereals touting the amount of bran or other fi ber they contain.

The idea that bran was good for the bowel came about when Dr. Denis Burkitt discovered that rural Africans rarely suff ered from colon cancer. He attributed this to the fact that their diet was high in fi ber.

Commercial interests were quick to see the profi t potential and jumped on the high-fi ber bandwagon. But a crucial qualifi cation was lost in all the marketing: The people in Burkitt’s study got their fi ber from vegetables—not bran.

Since then, we’ve discovered that there’s a diff erence in how the diff erent types of fi ber—soluble and insoluble—aff ect the bowel. Soluble fi ber forms a gel when it mixes with liquid; insoluble fi ber doesn’t. For people with intestinal disorders, soluble fi ber usually has a benefi cial eff ect, while insoluble fi ber can irritate the intestines and intensify symptoms.

But even more important than fi ber, if you want to create a foundational shift in the way your gut digests and absorbs food, you have to look at gut fl ora. And that means probiotics.

Beneficial BacteriaProbiotic therapy helps people with IBS in a variety of ways. If you get too many “bad” bacteria in your gut and not enough “good” bacteria, the bad bacteria—and other nasty patho-genic microorganisms such as yeast, fungi, and parasites—can degrade the mucosal lining of your intestine and even penetrate the intestinal wall. This leads to an increase of mucus, infl ammation, ulceration, and bleeding. It can also allow undigested food particles to pass directly into your bloodstream, where they are perceived as allergens and trigger an immune response (a condition known as leaky gut syndrome).

TOP FOOD SOURCESWant to get more natural fiber in your diet? Here are some of the best sources.

Soluble(best for people with IBS)

ApplesAvocadosCarrotsChia seedFlaxseedOatsPapayaPsylliumPumpkinSquashYams

InsolubleBarleyBeansBrown riceCeleryCorn branRoot vegetablesStrawberriesSunflower seedsWheat branWhole wheatZucchini

NAMEGAMENot sure how to distinguish between the name of a probiotic species and the name of the strain? Here’s a quick primer:

Lactobacillus acidophilus DDS-1 (often written L. acidophilus DDS-1)Genus: Lactobacillus Species: acidophilus Strain: DDS-1

HE_March2015_Feature_Fiber_JS.indd 23 1/30/15 8:09 AM

Natural HST Freeze-Dried Stinging Nettles

Herbal respiratory support.*

Provides seasonal sinus support.*

Made from organically cultivated nettles.

Congestion relief.*

An allergy-reducing blend of 19 whole herbs.*

Combines green tea, marshmallow root, mullein leaf, & more.

Turmeric Supreme Allergy

Curcumin synergy formula.

Promotes healthy inflammatory function.*

With quercetin for respiratory support.*

M a r c h 2 0 1 424

OVER 60 MILLION Americans suffer from allergies or asth-ma—that’s more than 20 percent of the population! Allergies were once defined as immune overreactions to common items such as cat dander, dust, pollen, or spores. Today, there is evi-dence that the dramatic increase in allergies may be related to substances such as genetically modified organisms (GMOs), environmental pollutants, and secondhand smoke.

As much as we try to avoid exposure, many of us are still affected. If you are looking for relief, drugstore medicines for allergies only mask symptoms, and may cause drowsiness. Try instead to get relief naturally with a focus on dietary changes and natural antihistamines.

RELIEVE ALLERGIES WITH A NATURAL FOODS DIET1. Focus on a plant-based diet. Animal fats can produce inflammatory leukotrienes linked to allergies.

2. Try 3-day juice fast to help get rid of mucous build-up and release allergens. Drink plenty of water during your cleanse.

3. After your detox, have a cup of thyme tea each morning (and at lunchtime) to thin mucous. Take hot miso or chicken soup daily to release mucous.

4. For your ongoing diet, focus on non-mucous-forming foods: fresh veggies and fruits for enzymes, cultured foods such as yogurt, high vitamin C foods such as citrus and berries, and high sulfur foods such as cabbage, onions and garlic

5. Have cruciferous veggies such as broccoli and cauliflower three times a week to metabolize toxins from chemicals. Eat a daily apple if you live in a polluted area, as apple pectin can help remove metals.

Allergy Relief—Naturally! BY SARAH ABERNATHY, HERBAL CONSULTANT

NATURAL ANTIHISTAMINESLook for natural supplements, including:

• Herbal formulas with green tea, marshmallow, and mullein ease allergy inflammation and help clear congestion. Relief can begin in 20 minutes or less.

• Freeze-dried nettles caps for relief of chronic runny nose.

A natural approach works well to curb allergies in modern times, largely because they may be a result of the chemical assault on our air, food, and water. Gentle detoxification therapies, diet changes, and herbs ease symptoms and promote long-term recovery.

HE_March2015_24-25.indd 24 1/30/15 3:59 PM

Fiber Clean-Plex™ Grape Root Dtox™

Liv Formula

Supports healthy liver function & cleansing.*

With grape root, milk thistle, dandelion, & more.

Liquid extract in capsule form.

Complete fiber & herb complex for intestinal health.*

Supplies fiber from psyllium, flax, & apple pectin.

With cleansing & support herbs, including cascara sagrada, ginger, & more.*

Ultra Duo Dophilus

8-strain probiotic blend.

15 billion viable organisms per capsule.

Shelf stable—no refrigeration required.

EVERY DAY, OUR BODIES ARE exposed to chemicals and toxins through the air we breathe, the food we eat, and the products with which we clean our house. The body has a natural ability to cleanse itself through the gastrointestinal system, liver, lymphatic system, skin, respiratory system, and urinary system.

However, poor food choices, unhealthy lifestyle choices, and environmental factors, can easily overwhelm the body. To help keep the body functioning optimally, many nutrition experts recommend cleansing the body at least once or twice a year. A sensible, gentle detox or cleanse can be done for a couple of days or a couple of weeks, and should not disrupt normal activities.

A good detox program is done in conjunction with modest changes to the diet. Eating clean for the dura-tion of the detox will further enhance the cleanse. It is best to avoid refined, fried, or fatty foods. Choose instead to eat a lot of fresh fruits and vegetables, fiber-rich whole grains, yogurt, nuts, and seeds.

Natural products are available to assist with cleans-ing. Here are a few of the common ingredients used for cleansing and detox:

• Fiber—A critical part of a cleansing program. Fiber absorbs and eliminates toxins, and improves colon function. Examples of fibers include acacia fiber, flax meal, oat bran, pectin, or psyllium husks. Since fiber also absorbs water, it is critical to drink plenty of pure water when you take in extra fiber.

• Grape Root—traditionally used to strengthen all aspects of liver function. It also supports detoxifica-tion of the blood.

Body Cleansing Made Simple BY SALLY KARLOVITZ, CN


• Milk Thistle—known for its ability to detoxify and regenerate the liver. It is also useful as a potent antioxidant and preventive substance, allowing the liver to metabolize and eliminate a variety of toxins.

• Dandelion Root—supports detoxification of the liver. Dandelion roots were traditionally used by Native Americans to treat kidney disease, skin problems, and stomach issues.

Once a cleanse is complete, be sure to replenish and rebuild the body with balancing probiotics and nourishing green foods.

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M a r c h 2 0 1 5

hair repair

By Sherrie Strausfogel

How to heal damaged tresses and restore your hair’s natural beauty

26

pure beauty

Healthy hair is thick, bouncy, and shiny. It feels soft and fl exible, and is

easy to style. Hair changes with age. Sebum (oil) production on the scalp decreases rapidly starting at age 45. When hair becomes less hydrated, it gets frizzy and more susceptible to breakage. Hair repair is possible if you care for your hair, inside and out.

On the OutsideFor starters, avoid over-shampooing, over-processing, and over-styling. If your hair feels dry or coarse, a weekly shampoo may be all you need. If you have fi ner, oilier hair, you will likely need to wash it more often.

If you color your hair, be vigilant about conditioning—weekly deep-conditioning treatments help coat strands and fi ll in any damaged spots in hairs’ cuticles. And daily conditioning helps keep your hair smooth and shiny.

Heat can dry out your hair, weaken cuticles, and make hair prone to breakage, so try ditching the styling tools a few days each week and letting your hair dry naturally. If you absolutely can’t live without your hair dryer or curling iron, turn the heat down to the lowest setting and protect your hair with leave-in conditioners designed to minimize heat damage.

To seal in moisture and reactivate curls, use Jane Carter Solution Hydrate Quench Spray, a refreshing hydrator and detangler infused with rosemary and sage.

Acure Moroccan Argan Oil Shampoo is a triple moisture repairing shampoo for normal to dry or damaged hair. Argan oil and stem cells, CoQ10, and omega-7 from sea buckthorn make up the triple moisture system.

Infuse your hair with minerals with Zion Health Adama Minerals White Coconut Conditioner. This moisture-intense formula balances scalp pH and repairs dry ends.

Viva Vitamins Hair supplies essential vitamins and minerals to create an ideal environment for hair growth.

To sanduseSolQuerefrandinfurose

V

ev

ce

Synthetic ingredients can also dry out hair, so choose natural products instead. Determine your hair’s needs—more moisture, more body, sun protection, etc.—and go from there.

On the InsideAlthough hair is dead, the living part of the follicle is very much alive and needs the proper nutrients to stay healthy. If your hair has become fi ner, thinner, weaker, and even lighter, it could be due to nutrient defi ciencies.

Hair is made of keratin, a type of protein. Eating protein will provide your body with the amino acids it needs to produce stronger hair. Omega-3 rich proteins such as salmon and omega-enriched eggs help strengthen hair.

Low levels of iron can lead to anemia, one of the most common causes of thinning hair in otherwise healthy women.

Red meat, dark meat poultry, clams, cocoa, molasses, pumpkin and sesame seeds, lentils, and cooked spinach are all good sources of iron.

Biotin can also be helpful for treating thinning hair. You may need as much as 10,000 mcg daily to see results.

Finally, zinc is essential for keratin production, and low levels of zinc can lead to fi ner, sparser, weaker hair. In addition to a daily multi, pumpkin seeds, peanuts, cashews, dark chocolate, and oysters are all good sources of zinc.

HE_Mar2015_PureBeauty_JS.indd 26 1/30/15 8:12 AM

Probi® is a registered trademark of Probi AB.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE.

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On again off again digestive issues can alter your living

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M a r c h 2 0 1 528

preventing eating disorders

In a nation obsessed with thinness and beauty, it’s not surprising that eating disorders and body image issues abound. What is surprising: how early it starts. According

to the National Eating Disorders Association (NEDA), as many as 60 percent of children between ages 6 and 12 worry about weight gain, and half of American teens think they’re overweight.

That’s a serious problem, since body image issues can lead to eating disorders ranging from fad diets and binge eating to life-threatening conditions such as anorexia nervosa and bulimia. A study that was published in the Archives of General Psychiatry found that more than half a million teens had an eating disorder. And boys aren’t immune; a recent study presented in the journal JAMA Pediat-rics found that 31 percent of boys between 12 and 18 had at some point binged on food or purged.

It’s a serious problem, but also one that can be prevented with a little work. Here are six ways to teach healthy eating and protect your teen or ’tween from disordered eating:

1. Teach embodied eatingSkip the clean-plate club, and teach kids to eat according to their own internal cues. That means paying attention to—and trusting—feelings of hunger and satiety, not how much food is left on the plate or whether it’s “time” to eat. Embodied eating also means no cell phones, television, video games, or other distractions during meals. And consider changing the language around food; instead of “Are you full?” try asking, “Are you satisfi ed?”

2. Don’t make food “bad“ “Bad” is a moral judgment that has no place in any conversa-tion about food. And when your kid eats pizza, bagels, or other “bad” food—which he will—you don’t want him to feel guilty

Six simple ways to help kids and teens develop a healthy relationship with food

clean eating

about it. Banning certain foods only backfi res. In one study, people who were deprived of their favorite foods responded by overeating those very foods. Instead of forbidding foods, talk about “sometimes” versus “always” foods, and let things such as chocolate cake or Buff alo wings be an occasional treat. Also teach your children to pay attention to their bodies’ reactions. If your teen notices that when she eats a candy bar, her body feels terrible, she will learn to eat according to her needs.

3. Model healthy eating If you encourage kids to eat slowly and mindfully at the table

with no distractions, and then you shovel down a bowl of cereal while leaning against the counter and talking on your cell phone, your words will carry little meaning. Instead, be as good a role model for healthy eating as you are in other areas of your life. Model everything you want kids to do: sit down for meals, tune in, eat slowly, stop when you’re satisfi ed. And talk about your food choices in the context

of how they’ll impact your body. For example, “My body is feeling tired, so I think I’ll have some greens to energize it,” or “That cheesecake looks good, but I know it won’t make my body feel good.” And above all, if you do overdo it one day, don’t beat yourself up. Instead of “I’m such a loser. I can’t believe I ate so much,” say “Wow, I feel crummy after eating those donuts. I don’t think I’ll do that again.”

4. Reframe cultural messages. The media teaches kids that thin is in, fat is bad, food is for pleasure, and other questionable, even harmful, messages.

You can’t ban media, but you can frame it appropriately. Talk to your kids about media messages that only certain body types are acceptable. Listen to their self-image issues, and keep reminding them that healthy bodies come in many diff erent shapes and sizes. And be careful with your language, especially

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by Lisa Turner

if you struggle with your own body image issues. When you talk about how awful you look in those jeans, you’re telling kids to judge a body’s worth by how it looks.

5. Don’t use the “D” word Dieting, calorie restriction, food avoidance, or any other kind of eating that comes from the mind, versus the body’s impulses, can set kids up for problems. A recent study found that dieting at an early age increased the risk of developing eating disorders and unsafe weight-loss behaviors.

Explain that unnecessarily restricting calories can impact growth, brain development, and overall health. If your teen or ’tween is overweight, a shift in eating that emphasizes healthy foods, and that’s vetted by a health care professional, may be

appropriate. But kids shouldn’t diet because of peer pressure or low self esteem.

6. Cook with your kids When teens and ’tweens have an active role in meal planning and preparation, they feel more empowered. Sit down with your child and plan out the week’s meals. Go shopping together, and tell them about the benefi ts of diff erent foods—for example, “yellow peppers are good for your skin” or “blueberries help your memory.” Let them experiment and choose interesting selections the family may not have tried, such as white asparagus or cherimoya. And cook together; it’s a great way to bond, and allow kids to feel they have control over what they eat.

Dieting, calorie restriction, food avoidance, or any other kind of eating that comes from the mind, versus the body’s impulses, can set kids up for problems.

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M a r c h 2 0 1 530

vegan fi nds

If you’re both meatless and gluten-free and don’t have much time to cook, consider trying whole-food, organic products that are both convenient and nutrient-dense. Look for these

instant (or almost-instant) organic, gluten-free, vegan options. You might even fi nd some of them on sale!

Hilary’s Eat Well Burgers and Bites. Hilary’s makes fl avorful veggie burgers like Hemp & Greens with millet, greens, hemp seed and thyme, or the Root Veggie Burger, a millet-based burger fi lled with organic root vegetables and a kick of mustard. And for the kids, Veggie Bites off er a fun and tasty way to get grains and veggies. Hilary’s products are vegan, gluten free, and free of the most common food allergens.

Living Intentions sprouted seeds, nuts, trail mixes, and cereals. The process of sprouting makes nuts and seeds more digestible and their nutrients more absorbable. Why not start your day off with Living Intentions Superfood raw sprouted buckwheat cereals? Chia Ginger is spiced with ginger and enhanced with sacha inchi protein, quinoa, and amaranth sprouts. Hemp & Greens off ers hemp protein, spirulina and alfalfa. These cereals are vegan, gluten and nut free.

Just Pure Foods organic snacks. With varieties that include Cheesy Kale Chips, Sesame Dijon Zucchini Chips, and Crispy Onion Rings, these vegetable-based snacks are made from organic whole foods that are low-temperature dried and sprouted to maximize enzyme and nutrient availability.

Laughing Giraff e. This line of raw, chewy snack maca-roons is made with nutritious whole food ingredients so you can feel good about indulging! Available fl avors include Goji Maca, Pineapple, Vanilla , Banana, and Lemon.

NuttZo. This tasty organic Seven Nut & Seed Butter is made with fl ax seeds, cashews, almonds, Brazil nuts, sunfl ower seeds, hazelnuts, and sea salt. Available with or without peanuts in creamy or crunchy varieties, NuttZo contains 6–7 grams of protein per serving and is packed with nutrients, including omega-3 fats and fi ber.

Organic Sunshine Burgers. These convenient, soy-free vegan burgers are made with organic cooked brown rice, organic ground sunfl ower seeds, and other organic ingredients to create seven diff erent fl avors, including Loco Chipotle, Southwest Black Bean, and Falafel.

Yummy grab-and-go foods that are organic, gluten-free—and vegan

natural gourmet

Lotus Foods Heat & Eat Rice Bowls. If you don’t have 20–30 minutes to make Lotus Foods exotic heirloom rice from scratch, try these ready-to-eat bowls, which microwave in just 90 seconds. Add nuts, vegetables, and/or chopped avocado to create super-quick meals. Available in three varieties: Forbidden Rice, Organic Brown Jasmine Rice, and Organic Volcano Rice.

Of course, these are just a few of the vegan, gluten-free options available. Ask at your health food store for more great products to try. And for those days when you aren’t in a hurry, try these vegan, gluten-free recipe favorites (p. 31).

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by Melissa Diane Smith

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Organic Mexican Quinoa Bowl SERVES 4

You can easily turn this colorful vegan dish, infused with bright Mexican flavors, into an on-the-spot meal by cooking the quinoa ahead of time and refrigerating it. Recipe courtesy of The Tasteful Kitchen restaurant in Tucson, Ariz (thetastefulkitchen.com).

1 cup organic red or white quinoa

2 cups water

2 medium green onions, white and light green parts only, thinly sliced

2 medium-large avocados, pitted, peeled and chopped

¼ organic red pepper, chopped

3 Tbs. chopped fresh organic cilantro leaves

Juice of 2 limes

2 tsp. organic extra virgin olive oil, optional

¼ tsp. ground coriander

¼ tsp. ground cumin

½ tsp. unrefined sea salt

Ground black pepper to taste

6 Tbs. organic gluten-free salsa

1. Bring quinoa and water to a boil in saucepan over high heat. Reduce heat to me-dium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15–20 minut es. Pour into mixing bowl, and refrigerate until cold.

2. Gently stir in green onion, avocado, red pepper, and cilantro. Mix together lime juice, olive oil (if using), coriander, cumin, salt, and pepper in bowl, and stir into qui-noa mixture until distributed. Mix 2 Tbs. of salsa into quinoa mixture. Divide quinoa salad among four bowls, and top each with 1 Tbs. salsa.

PER SERVING: 361 c al; 9g pro; 20g total fat (3g sat fat); 42g carb; 0mg chol; 425mg sod; 12g fiber; 3g sugars

Pistachio Crusted Orange and Dark Chocolate Cookies MAKES 48 COOKIES

Pictured on previous page.

Don’t have coconut sugar? Use granulated sugar for equally yummy cookies. Recipe excerpted with permission from The Gluten-Free Revolution: A Balanced Guide to a Gluten-Free Lifestyle through Healthy Recipes, Green Smoothies, Yoga, Pilates, and Easy Desserts! by Caroline Shannon-Karasik (Skyhorse Publishing, Inc., 2014).

1 flaxseed egg (1 Tbs. flaxseed meal plus 3 Tbs. warm water)

1 cup coconut sugar

Zest and juice of 1 medium orange

1 cup vegan butter substitute

1½ cups almond meal

1 cup white rice flour

¼ tsp. salt

1 tsp. baking powder

1 cup vegan chocolate chips

¼ cup unsweetened dairy-free milk (e.g., almond, coconut, hemp)

⅓ cup unsalted pistachios, chopped

1. Preheat oven to 350°F. Prepare two baking sheets by lining with parchment paper or baking mats. Set aside.

2. Combine flaxseed meal and warm water in small bowl, then set aside.

3. Add coconut sugar, orange zest and juice, and vegan butter into medium bowl. Combine ingredi-ents with mixer on medium speed. Add in flaxseed mixture, almond meal, white rice flour, sea salt, and baking powder, mixing again on medium speed until ingredients are just combined. Do not over-mix, or dough will become tough.

4. Drop dough by rounded tablespoonfuls onto prepared baking sheet. Freeze for 5 minutes. After removing from freezer, press center of each cookie with thumb, then place tray into oven. Bake 18–20 minutes, until golden brown.

5. While cookies are baking, measure chocolate chips and dairy-free milk into small pot. Place over low heat, whisking constantly until mixture becomes smooth. Immediately remove from heat to avoid burning.

6. After cookies have been removed from oven, drizzle chocolate over each, and sprinkle with crushed pistachios. Freeze to solidify chocolate before serving.

PER COOKIE: 213 cal; 2g pro; 14g total fat (4g sat fat); 23g carb; 0mg chol; 136mg sod; 2g fiber; 13g sugars

HE_March2015_Natural Gourmet_JS.indd 31 1/30/15 8:15 AM

turnip temptation

The turnip has largely fallen into oblivion these days—especially in North America. But once upon a time, it was a valued root

crop for much of the civilized world. The Greeks and Romans prized them highly: Pliny the Elder sang the praises of the turnip, opining that “its utility surpasses that of any other plant;” and Sappho classically referred to one of her par-amours with the aff ectionate name “turnip.” Before the ubiquitous potato became popular, the turnip was a staple crop for numerous civilizations. Now, alas, it has been consigned to the margins of various ethnic cuisines.

And that’s a shame, because not only are turnips quite delicious when properly prepared, they’re also a treasure-trove of antioxidant and anti-infl ammatory nutrients.

The most vital thing to remember is: use those leaves! The more-familiar root is an excellent source of vitamin C and fi ber, but it’s the leafy turnip greens that have the greatest health-amplifying impact. In fact, turnips are actually members of the cruciferous family of vegetables, and their crowning greenery has been proven to outshine all of their cousins—including broccoli, kale, and caulifl ower—in providing cancer-pre-venting glucosinolates.

In addition to the standard antioxidant trio of vitamin C, vitamin E, and beta-carotene, turnip greens provide a broad spectrum of phytonutri-ents that help ramp up cellular protection. And their concentrations of vitamin K, folate, and fi ber-related nutrients help reduce infl ammation and lower cholesterol, providing key cardiovas-cular benefi ts.

So it’s time to add turnips and their greens to your arsenal of benefi cial veggies. Your local health food store or farmers market will most likely provide you with the freshest and sweetest specimens to be found.

The roots should be smooth and unblemished, and the greens should be crisp and dark green. After you get your turnips home, cut off the greens and store them separately—the roots will keep for several weeks in the fridge, but the greens should be used within a few days for maximum nutritional benefi t.

This humble root vegetable boasts surprising health benefits

M a r c h 2 0 1 532

by Neil Zevnikfavorite things

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Asian-Style Braised Baby Turnips SERVES 4

This simple-to-make, Asian-inspired dish makes a perfect paring with teriyaki ahi or chicken.

3 lbs. small white turnips with tops

3 Tbs. white miso

1 ¼ cups water

1. Trim turnips, and cut in half. Discard stems, chop greens, and set aside.

2. Combine turnips, miso, water, sake, and lemon grass in medium saucepan. Bring to a boil.

3. Reduce heat, and simmer until just tender, 10–15 minutes. Add turnip greens, re-turn to a boil, and cook uncovered until liquid is reduced to a glaze, about 5 minutes.

4. Transfer to serving dish, drizzle with sesame oil, and sprinkle with cilantro.

PER SERVING: 110 cal; 5g pro; 2g total fat (<1g sat fat); 22g carb; 0mg chol; 576mg sod; 9g fiber; 11g sugars

2 Tbs. sake

½ tsp. minced fresh lemon grass

1 tsp. toasted sesame oil

1 Tbs. chopped fresh cilantro leaves

HE_March15_FavoriteThings_JS.indd 32 1/30/15 8:17 AM

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

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chamberlin's healthy edge march 2015

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