Akins Healthy Edge Aug 2011 by HFAI

$3 free

August 2011

Summer Sizzle! GLUTEN-FREE “FRIED” CHICKEN, SAVORY SALADS, & MORE

good to glow the secret to healthy hair, skin, and nails

age limit 7 youthpreserving nutrients p. 24

heirloom tomato, yellow bell pepper, and arugula salad with cucumberbasil dressing, p. 20

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August 2011

FEATURES

18 Simply Natural Healthy Entertaining Has Never Been Easier: As Labor Day draws near, it’s time to think about one last summertime cookout. And this delicious menu naturally ﬁlls the bill.

24 Turn Back the Clock 7 Super Youth-Preserving Nutrients: No one can stop the march of time, but we can take positive steps to preserve our health and vigor as we age. Here are the top supplements—plus lifestyle changes— that can help you do just that.

DEPARTMENTS NEWS FLASH 6

INFLAMMATION 16

NATURAL BEAUTY 30

The Latest Research: Brain-boosting nutrients, good news about eggs, and more.

Living Pain Free: Natural ways to ease joint pain, muscle aches, and other common complaints caused by inﬂammation.

Inner Beauty: Creams, tonics, conditioners, and polishes are only half of the equation. Truly beautiful, vibrant hair, skin, and nails begin on the inside.

SUPPLEMENT ADVISOR 10 Antioxidants 101: Everything you need to know about these free-radical ﬁghters.

HEALING EDGE 12 Preventing Breast Cancer: Lower your odds of developing this devastating disease.

EXPERT’S CORNER 14 Eat More to Weigh Less: Diet solutions from nutritionist Christine Avanti, author of Skinny Chicks Don’t Eat Salads.

IMMUNITY 17 4 Steps to Everyday Immunity: Stop cold and ﬂu season before it starts.

KIDS 28 Keeping Kids Healthy: Wellness tips for children, just in time for back-to-school.

GREEN FOODS 29 Nutrition Power!: From spirulina to spinach, nature’s emeralds pack a health punch.

GO GLUTEN FREE 32 Super Salads: Think salads are super boring? These exciting combinations of wholesome fresh veggies, savory meats, and other natural ingredients will change your mind.

NATURAL GOURMET 34 Hint of Mint: This versatile herb isn’t just for your tea. And its health beneﬁts may surprise you.

August 2011

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Losing your memory as you age is natural. Improving your memory can be natural too. New BrainStrong™ with life’sDHA™, the essential omega-3 nutrient for a healthy brain, is clinically shown to improve memory in adults.*† Including remembering why you walked into the kitchen. Introducing BrainStrong. Nourish Your Brain.

BrainStrongNaturals.com A trademark of Martek Biosciences Corporation. © 2011 Amerifit, Inc. All rights reserved. *A recent clinical study showed that adults over 55 with a mild memory complaint who took 900mg/day of life’sDHA for 6 months, improved their short-term memory.

†These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat or cure any disease.

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LET TER FROM THE EDITOR

Rare Air Editorial Director Nicole Brechka

On August 1, 1774, researcher Joseph Priestly isolated a previously unknown gas. As it turned out, that gas was oxygen, and while others also take partial credit for its discovery, Priestly was the first to contain it. In the years since, we’ve learned a lot about oxygen. It’s vital, of course, to our very existence. But the same element that helps give us life also contributes to the breakdown of our cells, helping turn some into harmful free radicals that contribute to disease and various other infirmities associated with aging. The good news is that the more we understand oxygen’s effects, the more we learn about ways to counteract them. This month’s article “Antioxidants 101” (p. 10), for instance, covers the basics on nature’s free-radical fighters. “Turn Back the Clock” (p. 24) features seven cuttingedge supplements that fight oxidation and other signs of aging. And “Green Foods: Nutrition Power!” (p. 29) provides the scoop on nutrient-packed superfoods that combat oxidative damage to our bodies. Plus, this issue is filled with delicious summer recipes (“Simply Natural,” p. 18), timely back-to-school tips (“Keeping Kids Healthy,” p. 28), natural skin-care secrets (“Inner Beauty,” p. 30), and much more. We hope it adds a breath of healthy air to your August. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ayn Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed

Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Oﬃces 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310-356-4100; Fax 310-356-4110 Group Publisher Joanna Shaw 800-443-4974, ext. 708 Associate Publisher Bernadette Higgins 561-362-3955 Midwest Ad Manager Lisa Kurdziolek 812-275-5510 West Coast and Mountain Ad Manager Cindy Schoﬁeld 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 800-443-4974, ext. 703; Fax: 317-536-3708

Director, Retail Development John Potter and Custom Marketing 800-443-4974, ext. 702 jpotter@aimmedia.com National Sales Manager, Retail Rebecca Randolph 800-443-4974, ext. 701 rrandolph@aimmedia.com Business Development Karolyn A. Gazella 800-443-4974, ext. 707 Research Director Kristy Kaus kkaus@aimmedia.com Accounting & Billing Jim Finnegan 800-443-4974, ext. 705 jﬁnnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310-356-2272 mbrahim@aimmedia.com

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox

THE HEALTHY EDGE. Vol. 1, No. 7. 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.

August 2011

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NEWSflash B Y VERA TWEED

basic nutrients for

better memory

Our brains can benefit from key nutrients that enhance memory by promoting the growth of new brain cells, according to David Perlmutter, MD. A board-certified neurologist and fellow of the American College of Nutrition, Perlmutter is the author of Power Up Your Brain. “The notion that we can grow new brain cells was rejected by mainstream science until only about 12 or 13 years ago,” he says, “when finally, the research demonstrated that we actively grow them throughout our lifetimes.” Perlmutter has identified specific nutrients that turn on genes that increase production of BDNF (brain-derived neurotrophic factor), which acts like a growth hormone in the brain. BDNF levels are lower among people with Alzheimer’s disease and other neurological disorders. BDNF-building nutrients work best in combination with the right lifestyle approaches. They include: DOCOSAHEXAENOIC ACID (DHA): In a six-month study, nearly 500 elderly people who took DHA saw memory improvement equivalent to being three years younger. Take 1,000 mg daily from fish oil or algae, with food.

Additionally, Perlmutter makes the following key lifestyle recommendations: Get 20 minutes of aerobic exercise daily. If you’re overweight, eat 25–30 percent less food. Eat organic food whenever possible to reduce your exposure to toxins. Avoid sugary and refined foods, as these are also toxic to the brain. Avoid trans fats. Eat plenty of cruciferous vegetables such as broccoli, cabbage, bok choy, cauliflower, watercress, broccoli sprouts, and Brussels sprouts. Drink green tea and purple grape juice instead of sodas. If you drink alcohol, choose red wine. If you’re not sensitive to caffeine, enjoy coffee.

Our brains can beneﬁt from key nutrients that enhance memory by promoting growth of new brain cells. ORGANIC VIRGIN COCONUT OIL: 1 Tbs. daily (not heated). Can be added to smoothies or salads. ORGANIC EXTRA VIRGIN OLIVE OIL: 1 Tbs. daily. ALPHA LIPOIC ACID (ALA): 600 mg daily of a timerelease form without food. A strong antioxidant, ALA reduces brain damage from toxins and the aging process.

The combination of the following four nutrients, says Perlmutter, is especially powerful in triggering our internal antioxidant and detoxification processes. Take these amounts twice daily, morning and evening, with or without food: PTEROSTILBENE (KEY INGREDIENT IN BLUEBERRIES): 50 mg SULFORAPHANE (FROM CRUCIFEROUS VEGETABLES): 30 mg CURCUMIN (FROM TURMERIC, THE INDIAN SPICE): 200 mg GREEN TEA EXTRACT: 200 mg

August 2011

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Helping Our Heroes Stay Healthy Firefighters 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 firefighter 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.*

Research shows that firefighters are two to four times more vulnerable for heart attack or other cardiac events on the job compared to the rest of us. But here’s the good news: a recent UCLA clinical study on firefighters suggests that taking Kyolic Formula 110 may help improve heart health in a variety of ways.*

If the nutrients in Kyolic Formula 110 can help guard firefighters from effects of stress, just think of what it can do for you.*

Have you had your Kyolic today? 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. 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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NEWSflash

GET FIT! According to the American College of Sports Medicine, about 65 percent of us would be more likely to exercise if our doctors advised it and helped us get started. But there’s no need to wait for an exercise prescription. Find a local trainer, health club, or ﬁtness classes that interest you through IDEA Fitness Connect at www.ideaﬁt.com

good eggs In the past, eggs have been condemned as unhealthy because their yolks contain cholesterol. But studies from around the world show that the cholesterol found naturally in food isn’t actually harmful, according to research presented at the Experimental Biology 2011 conference in Washington, DC. Unlike our government, health agencies in Europe and Canada don’t recommend limits for dietary cholesterol.

HEARTBURN DRUGS DEPLETE MAGNESIUM The FDA has warned that prescription drugs for heartburn or acid reflux can cause serious side effects because they deplete the body’s stores of magnesium. Such drugs—including Nexium, Prilosec, Prevacid, and others—work by blocking production of acid in the stomach. If you use one of these drugs regularly, it’s a good idea to take magnesium supplements and have a doctor check your magnesium levels. Symptoms of magnesium depletion include racing heartbeat, palpitations, muscle spasms, tremors, or convulsions, but low magnesium levels don’t always produce these effects. Children might experience abnormal heart rates and fatigue, upset stomach, dizziness, and lightheadedness. An FDA review of adverse event reports and scientific literature found that magnesium shortages occurred most often when the drugs were taken for more than one year. In 75 percent of cases, magnesium supplements provided relief, but in others, patients had to stop taking the drugs.

August 2011

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Empowering Extraordinary Healthâ&#x201E;˘

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SUPPLEMENT ADVISOR | BY JOHNNY BOWDEN, PHD, CNS

antioxidants 101 Everything you need to know about nature’s potent free-radical ﬁghters

THERE’S A THEORY CALLED the free radical theory of aging that contends that oxidative damage is responsible for everything we associate with getting old— that we are literally “rusting” from the inside out, all due to the work of—you guessed it—free radicals. Enter antioxidants. The damage to your cells and DNA that free radicals do is known as oxidative damage, or oxidation, and antioxidants are the cavalry that protect you from that damage.

Beyond Vitamins C and E The best-known antioxidants are vitamins C and E, but there are actually thousands of nutrients in the plant kingdom that are natural, powerful antioxidants. Many (though not all) antioxidants can be taken in supplement form and seem to work best in combination. Coenzyme Q10 (CoQ10) is one example. CoQ10 isn’t a vitamin, nor a mineral, nor even a plant chemical, but it is one of the most powerful antioxidants on the planet. It’s synthesized in all of our tissues, and it’s essential for the production of energy. But we get almost none of it from our diets, and our bodies make less and less as we grow older. CoQ10 not only protects membranes against oxidation, it also helps regenerate another antioxidant—vitamin E. The heart especially relies on CoQ10. A good recommended dose for general protection is 30–60 mg per day, but anyone on a statin medication (which depletes CoQ10), or those with heart issues, should take more (at least 100 mg per day).

Potent and Powerful Alpha-lipoic acid is another important antioxidant that not only scavenges free radicals and helps protect cells, but also regenerates both vitamins C and E. Lester Packer, PhD, professor and senior researcher at the University of California, Berkeley, 10

calls alpha-lipoic acid “probably the most potent, naturally occurring antioxidant known to man.” A typical daily dose is 60–100 mg. Glutathione is arguably the most important antioxidant in the body. It’s very difficult to get from supplements because it’s broken down in the gut before it can get to the tissues. The best way to boost glutathione stores—very important for overall health—is to provide the body the building blocks that it needs to make its own glutathione. These building blocks, called precursors, include whey protein powder and NAC (N-acetyl cysteine), an excellent antioxidant in its own right and a powerful protector of the liver to boot. The recommended daily dose of NAC is 600–1,000 mg. In addition to potentially having the ability to slow many of the symptoms of aging, resveratrol is also a powerful antioxidant. It’s found in red wine and the skin of dark grapes, and is available as a supplement. Be sure to take the transresveratrol form—about 250 mg daily. Selenium is an important mineral that almost no one gets enough of, and it has multiple health benefits, one of which is that it’s an antioxidant. The recommended dose is 100—and preferably 200—mcg per day in supplement form, as it’s not found in great amounts in food. The best dietary source by far is Brazil nuts. Finally, don’t overlook olive leaf complex. It’s loaded with antioxidant polyphenols that help support the immune system in a number of ways. And on the dietary side, foods that have consistently been found to pack the greatest antioxidant punch include prunes, raisins, blueberries, blackberries, kale, beans, cranberries, artichokes, apples, pecans, and pomegranate juice.

olive leaf is loaded with antioxidants PARAGON PLUS OPTI-EXTRACT OLIVE LEAF EXTRACT Promote healthy immune function with Paragon Plus Opti-Extract Olive Leaf Extract, which supplies standardized liquid extract in a convenient capsule form.

PARAGON PLUS CYSTEINE PURE Promote antioxidant activity in the body with this N-acetyl cysteine supplement, which supplies 685 mg in each easy-toswallow capsule.

RESERVEAGE ORGANICS ULTIMATE ANTIOXIDANT Looking for a highquality, comprehensive antioxidant formula? Try ReserveAge Organics Ultimate Antioxidant. This vegetarian-friendly formula boasts organic trans-resveratrol and grape seed extracts, in addition to cocoa, green tea, pomegranate, and quercetin.

August 2011

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Let Life Force®

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generation, inﬂammation response, liver detoxiﬁcation, brain cognition, antioxidant defense, blood sugar balance and six other important systems.

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Our innovative mix of scientiﬁcally optimized potencies, age-deﬁant compounds, and advanced bioactive nutrient forms works at a deep cellular level. We provide generous potencies of premium ingredients other multiples miss, including CoQ10, Resveratrol, Turmeric, N-Acetyl-Cysteine, Lipoic Acid, Green Tea, Silymarin, DMAE, Ginkgo, and more.

Life Force provides the right nutrients at the right levels to nourish and balance 12 interrelated metabolic systems increasingly recognized as critical to health in an environment of pollution, junk food and stress. Life Force supports mitochondrial energy

The result is an exceptional formula that energizes and supports systemic balance for your vibrant health. Choose Life Force as the powerful foundation for your wellness plan.*

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HEALING EDGE | BY MICHAEL T. MURRAY, ND

preventing breast CANCER Simple ways to lower your chances of developing this devastating disease DENSITY: Breast cancers nearly always THE KEY STRATEGY in the primary develop in dense tissue, not in fatty tissue. prevention of any disease is to reduce the That’s why cancer is more likely to occur in risk factors linked to the disease while women with “dense” breasts also utilizing those dietary and than in those with “fatty” ones. lifestyle factors associated with Diet: What’s Bad, ENVIRONMENTAL: Among disease prevention. Here is What’s Good the factors that have been linked a brief overview of the risk FACTORS THAT to breast cancer are exposure factors for breast cancer, INCREASE RISK to xenoestrogens (synthetic followed by the top suppleMeats compounds that mimic ments for prevention: (especially when broiled or grilled at high temperatures) estrogen), second-hand smoke, AGE: Breast cancer is Total fat pesticides, electric blankets, uncommon in women Saturated fats radiation, and lack of sunlight. younger than age 35. Most Dairy EXERCISE: Taking into breast cancers occur in women Refined sugar account other established risk older than the age of 50, and Total calories factors, women who regularly the risk is especially high for Alcohol exercise can reduce their breast women older than 60. FACTORS THAT cancer risk by as much as 60 RACE: Breast cancer occurs LOWER RISK percent as compared to lessmore often in white women Fish active women. than in African American, Whole grains Soy ALCOHOL: Women who Hispanic, or Asian women. Legumes drink one drink per day have FAMILY HISTORY: A Cabbage a 10 percent greater risk; two woman’s risk for developing Vegetables drinks equals a 20 percent breast cancer increases if her Nuts increase in risk, and so on. mother, sister, or daughter Fruits SMOKING: Smoking increases had breast cancer—especially the risk of breast cancer. at a young age. DIETARY: Important dietary factors include GENETICS: The presence of certain genes weight (the more overweight you are, the increases the risk of breast cancer, although greater the risk); increased intake of saturated this is mainly true if most or all of the fat; and decreased intakes of antioxidants, women in the family have had breast or fiber, omega-3 fatty acids, and dietary ovarian cancer. phytoestrogens (found in legumes, nuts, ESTROGEN: Estrogen stimulates breast seeds, and other foods). cells. The longer a woman is exposed to What else can you do? One of the most estrogen in any form, the more likely she beneficial foods for fighting breast cancer is to develop breast cancer. For example, is flaxseed. It contains special compounds risk is higher among women who began known as lignans that can bind to estrogen menstruation before age 12, experienced receptors and interfere with the cancermenopause after age 55, never had any promoting effects of estrogen on breast tissue. children, or took hormone replacement Daily doses of fish oil containing 1,000 mg therapy for long periods of time. of EPA and DHA might be the most LATER CHILDBEARING: Women who important supplement for breast cancer have their first child after about age 30 have prevention; however, a recent study on a greater chance of developing breast cancer. vitamin D produced incredible results— The most protection comes from childbirth 1,100 IU of vitamin D per day reduced the followed by breast-feeding enough to suppress incidence of breast cancer by 60 percent. the return of ovulation. 12

PURE ESSENCE LABS BREAST-D is a complete natural breast health support system. It supplies vitamin D, crucial for breast health, along with calcium Dglucarate, green tea, and lycopene.

“With estrogen dominance being so common, consider a product like NATURAL FACTORS ESTROSENSE. It supports the liver in detoxifying toxic forms of estrogen, supports breast and bone health, and reduces PMS and heavy periods. It’s great for weight loss, too,” says Hyla Cass, MD, author of 8 Weeks to Vibrant Health.

August 2011

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EXPERT’S CORNER | BY TRACY RUBERT

EAT MORE to weigh less Christine Avanti, CN, shares how eating more can help us shed unwanted pounds DO YOU EVER WONDER why you can’t lose weight, even though you nibble on nothing but rabbit food? Celebrity nutritionist, chef, and author Christine Avanti, CN, just may have the answer. A graduate of the Westlake Culinary Institute professional chef program, Avanti has appeared as a guest nutrition expert and/or a health-promoting chef on the Today show, Dancing with the Stars, and others. She has also coached such celebrities as Chelsea Handler, Jeremy Piven, and Steven Seagal to eat healthfully and to actually eat more to get in great shape. How can they do that and still lose weight? Avanti explains why in her new book, Skinny Chicks Don’t Eat Salads.

Q: Why don’t skinny chicks eat salads?

QUICK TAKES Q: How do you start your day? A: I pray and thank God for all the blessings that will come throughout the day. Q: What’s your favorite way to unwind? A: Reading a cookbook on my living room couch while looking out to our flower-filled backyard—it’s heaven on earth for me. Q: If you were stranded on a desert island, what’s the one food and one supplement that you would want to have with you? A: Oranges, because they always make me feel energized, quench my thirst, and are packed with amazing nutrition. The supplement I can’t live without is my omega-3 fatty acid, because it helps me remember things, fights off depression, and reduces PMS, so I won’t lose my mind while I’m stranded alone on the island! To learn more about Avanti, visit her Web site, christineavanti.com.

A: The title is a catchy way to kick low-carb dieting to the curb! I love salads, and there are salad recipes in the book. I just wanted the world to know that you don’t have to eat “rabbit food” to lose weight. Not to mention that restaurant salads can be a diet disaster because they are usually well over 1,000 calories.

Q: What is the “PC combo solution”? A: Eating a lean protein with a high-fiber carb that isn’t processed or refined—think fresh organic fruits, vegetables, and whole grains. When you combine proteins with carbs, blood sugar levels begin to balance out, and appetite and sugar cravings get under control so you can lose those unwanted pounds.

Q: Why is it important to eat every four hours? A: It’s far better to pay your bills on time than be sent to a collections agency, right? Well, eating every four hours is sort of the same concept. Your body needs fuel, and when you wait too long to pay yourself with a balanced meal, all hell breaks loose: lack of concentration; low energy; headaches; caffeine cravings; mood swings; anxiety; depression; and, ultimately, overeating. It’s far better to pay your body with a normal-sized meal every four hours as opposed to suffering the consequences that could have easily been avoided if you just ate some good food.

Q: How important is exercise for losing weight? A: Exercise and a long, healthy life go hand in hand. You can’t have one without the other. If you hate exercise, your body will hate you back by falling apart slowly but surely. I would encourage everyone to find a sport or activity they love and then connect with a group of other individuals who meet on a regular basis.

Q: What’s your best piece of advice for someone who has a large amount of weight to lose? A: Remember that Rome was not built in a day, so don’t give up. Patience and consistency will generate large dividends without fail. Surround yourself with people who support you and will hold you accountable.

August 2011

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Introducing the vegetarian alternative to fish oil. The only thing missing is the fishy taste.

Introducing Ovega-3. The omega-3 supplement with no fishy aftertaste or risk of ocean-borne contaminants. Fish provide us with the heart healthy omega-3s DHA and EPA because of the algae they eat. We skip the fish and extract these nutrients directly from algae grown in a controlled, safe environment, which gives you the heart healthy benefits of fish oil, in an all-vegetarian supplement. Ovega-3. Nothing fishy.

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Living Pain Free BACK PAIN, JOINT PAIN, muscle aches. Chronic pain is common in the US, affecting more than 75 million Americans. It is associated with conditions such as arthritis, fibromyalgia, and back pain, and in many cases is related to an increase in the COX-2 enzyme that generates pro-inflammatory prostaglandins (hormone-like substances) in the central nervous system, resulting in increased inflammation. Many people reach for over-the-counter or prescription pain

BY SALLY KARLOVITZ, CN medications, including non-steroidal antiinflammatories (NSAIDs) and synthetic COX-2 inhibitors. But long-term use of these drugs can come with unwanted side effects, including disrupting the lining of the digestive tract resulting in further health problems. The good news is that nature provides a host of substances that effectively inhibit the enzyme without the unwanted side effects. One way to fight pain internally is by “spicing up your life.” Natural COX-2 inhibitors include herbs such as ginger, rosemary, and turmeric. Many of these herbs can be used in the diet, or they are available in a more concentrated pill form. Nexrutine®, a patent-pending extract from the bark of Phellodendron trees, is another natural COX-2 inhibitor that helps reduce inflammation and pain without the stomach irritation that can come from over-thecounter anti-inflammatory drugs. Methylsulfonylmethane (MSM) is a concentrated source of organic sulfur, important for forming collagen, the fibrous material in cartilage. MSM has been shown to be helpful in reducing pain and inflammation associated with arthritis.

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August 2011

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4 Steps to Everyday Immunity AS THE KIDS HEAD BACK to school, it’s time to take a look at keeping the whole family well as we head into cold and flu season. Take a proactive approach to health by taking these steps now to keep you and your family’s immune systems strong.

yogurt and kefir supply beneficial probiotics; and berries and citrus fruits supply vitamin C that is essential for a strong, healthy immune system. Choosing fewer processed whole foods will eliminate the excess sugar and fat that can weaken the immune system.

Eat Right. Adding certain foods to the diet can help naturally boost the immune system. Oats, barley, and mushrooms are rich in beta-glucan that strengthens immunity;

Control Stress. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and getting adequate sleep are all ways to help your body handle stress. Taking a good multivitamin with a high B-Complex is crucial for protecting the body against the damage of stress. Enhance with C & D. Vitamin C is an essential nutrient for immune health. Vitamin C has anti-viral properties and is a potent antioxidant, making daily use of vitamin C essential for healthy immunity. Vitamin D plays an important role in strengthening your defense system to fight any invading viruses and bacteria. In fact, one study found that people using vitamin D had less upper respiratory tract infections than those who were deficient in vitamin D. Get Help from Nature. A variety of substances in nature can help support immune health to fight off infections. Arabinogalactan from the Larch tree is known as a prebiotic. Prebiotics and probiotics are beneficial organisms that support balance in the intestinal tract

BY MARY ANN O’DELL, MS, RD and promote immune health. Medicinal mushrooms support deep immune health by stimulating natural killer cells to fight off viral-infected cells. They can be used on a daily basis. These are four steps you can take every day to keep your immune system strong so you stay healthy.

VITAMIN D-3 1,000 IU Essential nutrient needed to help maintain bone density.* Supplies 1,000 IU of the bioactive D3 form of vitamin D.

IMMUNO ARS™

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An effective combination of Larch Arabinogalactan, Cordyceps, Reishi, & Shiitake mushrooms.

Supplies 8 beneficial probiotic strains plus FOS.

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The Healthy Edge

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mply Natural SAVOR THE JOYS OF SUMMER WITH OUR ENTERTAINING TIPS AND FRESH MENU IDEAS (INCLUDING A RECIPE FOR GLUTEN-FREE FRIED CHICKEN).

othing says it’s summer like an outdoor party. Sultry afternoons and warm, starry nights lend themselves to al fresco dining, so take advantage with healthful, seasonal fare and great natural products. Tired of fattening, calorie-dense foods typically served at summer parties? Focus on clean, light fare that celebrates summer produce, such as arugula, fresh herbs, heirloom tomatoes, cucumbers, and corn. Lighten up the mayo in side salads, and use low-fat yogurt, lime juice, or a tangy vinaigrette. For dessert, oﬀer fresh, in-season fruits: serve a colorful combo of melons and berries in a simple fruit salad, or skewer and grill chunks of pineapple. For beverages, try pitchers of mint lemonade, sparkling water mixed with pomegranate seeds and mango juice, and iced hibiscus tea with lime. Celebrate summer with these recipes for fresh, clean—and completely natural—takes on cookout classics. BY LISA TURNER

PHOTOGRAPHY BY JACQUELINE HOPKINS

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Gluten Free Crispy Oven-Fried Chipotle Chicken, and Red Cabbage, Green Apple, and Jicama Slaw Recipes p. 20.

The Healthy Edge

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mply Natural GLUTEN FREE CRISPY OVEN-FRIED CHIPOTLE CHICKEN

RED CABBAGE, GREEN APPLE, and JICAMA SLAW

SERVES 8

A crisp crust makes oven-roasted chicken taste fried. Leaving the bone in creates more authentic, pan-fried chicken ﬂavor. 3 cups plain yogurt 2 medium chipotle chiles, seeded and chopped 6 medium cloves garlic, pressed 5 chicken thighs and 5 chicken drumsticks, skinned, or 8 small chicken breasts 2 Tbs. olive oil 2 cups gluten-free crackers (try Mary’s Gone Crackers) 1 tsp. dried oregano 1 Tbs. dried thyme ½ tsp. chipotle powder 1 tsp. sea salt 1 tsp. black pepper

1. Combine yogurt and chipotles in a food processor, and purée until smooth. Add garlic, and pulse until well blended. Pour into large bowl, and set aside.

2. Add chicken to yogurt mixture, turn to coat pieces well, cover, and marinate in refrigerator at least 1 hour.

3. Preheat oven to 400°F. Lightly coat large, shallow baking pan with olive oil, and set aside. 4. Add crackers to food processor, and pulse until coarsely ground. Add oregano, thyme, chipotle powder, salt, and pepper. Pulse to blend well. Pour onto large platter or shallow dish.

5. Remove chicken from marinade, shaking oﬀ excess. Dredge each piece of chicken in cracker mixture to coat well. Place chicken on large baking sheet, and bake 40 to 55 minutes, until cooked through and golden brown. (If crust is browned before chicken is cooked, cover baking sheet with foil, and continue baking until chicken is done.) Remove from oven, and serve hot. PER SERVING: 252 CAL; 21 G PROT; 12 G TOTAL FAT (3 G SAT FAT); 16 G CARB; 60 MG CHOL; 390 MG SOD; 2 G FIBER; 5 G SUGARS

3 medium limes, halved (¼ cup) 2 Tbs. honey ¼ cup canola mayonnaise ½ small head red cabbage (1 lb.) 1 medium jicama root (2 lb.), peeled and thinly julienned 3 green apples, peeled and thinly julienned 1 large bunch green onions, chopped (white and some green parts) ½ cup packed chopped fresh cilantro leaves, plus extra leaves for garnish

1. Grate zest from 1 lime, and set aside. Squeeze lime juice into medium bowl. Rapidly whisk in honey until well blended. Slowly whisk in mayonnaise. Set aside. 2. Cut cabbage in half lengthwise. Remove and discard core. Cut cabbage crosswise into very thin slices using mandoline or sharp knife.

3. Combine cabbage, jicama, apples, green onions, and cilantro. Toss to mix. Add dressing, and stir gently until vegetables and apples are lightly coated. Season to taste with sea salt and white pepper. Let stand at room temperature 30 minutes to allow ﬂavors to blend.

4. Sprinkle slaw with lime zest and cilantro. Serve chilled or at room temperature. PER SERVING: 154 CAL; 1 G PROT; 6 G TOTAL FAT (1 G SAT FAT); 26 G CARB; 3 MG CHOL; 64 MG SOD; 8 G FIBER; 14 G SUGARS

HEIRLOOM TOMATO, YELLOW BELL PEPPER, and ARUGULA SALAD with CUCUMBERBASIL DRESSING SERVES 6

This savory, refreshing salad is the perfect accompaniment to almost any al fresco meal. Use heirloom tomatoes in a variety of colors, shapes, and sizes. 1 1 ¼ ½ 2 4 2

English cucumber Tbs. red wine vinegar cup olive oil cup coarsely chopped basil leaves lb. heirloom tomatoes cups baby arugula leaves, loose medium yellow bell peppers, cored and sliced into ¼-inch-thick strips ¼ tsp. coarse sea salt ½ tsp. coarse black pepper ½ cup crumbled feta cheese

1. Peel cucumber, halve lengthwise, and scoop out seeds with spoon. Chop cucumber, and combine in food processor with vinegar and oil. Purée until smooth. Add basil, and pulse until basil is chopped into small pieces, but not completely combined. Season with salt and pepper, and set aside. 2. Core tomatoes and quarter. Spread arugula on large serving platter, and add tomatoes and bell peppers on top. Drizzle with dressing. Sprinkle with sea salt, pepper, and feta cheese, and toss before serving. PER SERVING: 160 CAL; 4 G PROT; 12 G TOTAL FAT (3 G SAT FAT); 11 G CARB; 11 MG CHOL; 223 MG SOD; 2 G FIBER; 6 G SUGARS

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mply Natural

To make peeling easier, immerse peaches in a pot of boiling water for 20 seconds, then plunge into a bowl of ice water; the skins will slip right off. Peach, Almond, and Cardamom Crumble

PEACH, ALMOND, and CARDAMOM CRUMBLE SERVES 6

A cardamom-laced topping and toasted almonds add depth and a rich contrast to fresh summer peaches. ¾ cup gluten-free ﬂour ¼ cup almond meal ½ tsp. cinnamon ¼ tsp. cardamom, or to taste ¼ tsp. nutmeg sea salt, to taste ¼ cup coconut oil (oil should be semisolid, but not hard) 1 cup raw, unﬁltered honey ³ 2 lb. fresh peaches, peeled, pitted, and sliced ½-inch thick ¼ cup apple juice 1 cup slivered almonds ³ Coconut or vanilla ice cream (optional)

1. Preheat oven to 375°F. 2. Combine ﬂour, almond meal, cinnamon, cardamom, nutmeg, and salt in medium bowl. Beat together coconut oil and honey in small bowl. Cut oil and honey mixture into ﬂour mixture, working quickly to keep oil from melting, until mixture has small pea-sized clumps; do not overmix. Refrigerate 5 minutes to cool.

3. Set oven rack in middle position, and lightly oil 8-inch-square baking pan with coconut oil. Spread peaches in pan, sprinkle with apple juice, and toss to mix. Spread crumble mixture atop peaches 4. Bake in oven 25 to 30 minutes, or until peaches are soft and crumble is golden. Remove from oven, sprinkle almonds on top, and broil 1 to 2 minutes, until almonds are toasted. Let stand 5 minutes, spoon warm crisp over ice cream, if using, and serve. PER SERVING: 306 CAL; 5 G PROT; 15 G TOTAL FAT (8 G SAT FAT); 42 G CARB; 0 MG CHOL; 35 MG SOD; 5 G FIBER; 27 G SUGARS

August 2011

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6/23/11 10:34 AM

turn back the

clock! These 7 Supplements Might Just Help You Reach the Century Mark

“Live long and prosper.” Profound words a couple of generations ago from Mr. Spock of Star Trek fame. The fact is, nearly everyone wants to live longer. And the desire to do so isn’t new. Five centuries ago, the Spanish explorer Juan Ponce de León searched for a fountain of youth. In the 1930s, Americans became enthralled by the Hunzas, a traditional people from the Himalayas, who reportedly lived past 100 years of age. Now, many scientists are studying the centenarians of Okinawa. The science is finally catching up with our pipe dreams, however, and much of that science now focuses on nutrition. Here’s why: aging results from a deterioration of gene function and cell metabolism. Because nutrients form the foundation of our biochemistry, they can be used to fine-tune how the body functions at its most fundamental levels. Will supplements enable you to live longer? The research indicates that they can certainly help. How will you be able to tell as your biological clock moves forward? Pay attention to two clues—your energy levels (and a lack of fatigue) and your good health (in comparison to your peers).

10 Quick Tips for Adding Years to Your Life 1 EAT LESS. Fewer calories can increase life expectancy. 2 EAT MORE VEGGIES. They’re loaded with protective antioxidants. 3 EAT FRESH, NOT PROCESSED FOODS. Fresh foods are higher in nutrients, while packaged foods tend to contain a lot of chemical additives. 4 EXERCISE REGULARLY. Physical activity enhances metabolic activities. 5 PRACTICE OPTIMISM. Having a positive outlook on life is associated with longevity. 6 READ BOOKS. Stimulating the mind helps keep it sharp. 7 LEARN NEW THINGS. Much like reading, learning to do diﬀerent things creates new neural connections in the brain. 8 ENJOY CREATIVITY. Being creative or even just appreciating the creativity of others, such as their art and music, enhances brain function. 9 GET MARRIED. Men who are married tend to live longer than those who are single. 10 WATCH YOUR WEIGHT. Excess weight increases your risk of diabetes, heart disease, cancer, and other life-shortening diseases.

by Jack Challem

Based on the research, these are our top seven youth-preserving nutrients, along with some of the cutting-edge science that put them on our list. 1. RESVERATROL. This antioxidant, found in purple grape skins, blueberries, and cranberries, first caught the attention of scientists when they discovered that it turns on the SIRT1 gene, which protects against many diseases, including diabetes, and lengthens life expectancy. Nearly all of the research has been done on cells, worms, and mice—though they all have the same SIRT1 gene that humans have—and resveratrol increased their life expectancy by 15 percent. That’s about an extra 11 years in human terms. Should you bet your money on lab tests on worms and mice? Consider this: last year, a major pharmaceutical company plunked down $720 million to buy a company researching resveratrol, presumably betting on a big payoff. That company gave resveratrol to men with type 2 diabetes, and their blood sugar and insulin levels improved. The improvement is associated with

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greater longevity. Most resveratrol supplements are now derived from Japanese knotweed (Polygonum cuspidatum). Try Reserveage Resveratrol, 100 –200 mg daily. 2. COENZYME Q10. Nobel laureate Albert Szent-Györgyi, MD, called cellular energy the “currency of life.” Indeed, energy levels are a good indicator of overall health, and obviously staying healthy does more for longevity than being sick. CoQ10 was the basis of the 1978 Nobel Prize in chemistry, awarded to Peter Mitchell, PhD. The vitamin-like nutrient is needed to make energy in every cell of the body—it works by helping shuttle around energy-containing electrons. Studies have found that the most energetic tissues, such as the heart and brain, have the greatest CoQ10 requirements. High doses of the nutrient have been used to reverse cardiomyopathy (a disease of the heart muscle) and heart failure. Some research also suggests that it can boost the energy of immune cells and help them fight cancer. Take 30–100 mg preventively, and 200–400 mg to help protect against serious diseases. Try Paragon Plus True-Q CoQ10, available in a variety of potencies. 3. CARNITINE. Carnitine helps transport fats in the cells so that they can be used as a fuel source. Several related molecules—including acetylL-carnitine—work in conjunction with CoQ10 in energy production, boosting cell function. In one recent study, researchers used 2 grams of carnitine (or placebos) daily to treat 66 centenarians suffering from agerelated fatigue. After six months, the carnitine supplements led to significant reductions in physical and mental fatigue, with improvements in cognition and muscle mass. Studies in animals have found that a combination of acetyl-L-carnitine and alpha-lipoic acid can reverse age-related declines in both physical and mental functioning.

The Healthy Edge

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TURN BACK THE CLOCK Take 1–2 grams of carnitine or acetyl-L-carnitine daily. Try Paragon Plus L-Carnitine or True Acetyl-L-Carnitine. 4. B-COMPLEX VITAMINS. Vitamin B12, folic acid, and vitamins B2 and B3 play key roles in maintaining normal gene synthesis, repair, and regulation—i.e., in keeping genes on track as we age. Supplements can reduce gene damage in otherwise healthy people. Some B vitamins, including vitamins B1, B2, and B3, work hand in hand with CoQ10 and carnitine in energy production. Take a high-potency B-complex or multivitamin supplement daily. Try Paragon Plus Herbal Foundation B Complex. 5. CAT’S CLAW. Researchers at Lund University in Sweden found that extracts of cat’s claw (Uncaria tomentosa), a tropical rain forest plant, can enhance DNA repair— a key step in slowing the aging process and reducing the risk of cancer. In human studies, 250–350 mg of the extract, known as AC-11, stimulated the repair of DNA, compared with placebos. Take 350 mg daily. Try Solgar AC-11 Cat’s Claw Extract. 6. VITAMIN C. Vitamin C is a multitasking nutrient needed for immunity, strong bones, and healthy skin and other tissues. Nearly all animals make their own vitamin C from blood sugar, but humans do not—the consequence of a genetic mutation millions of years ago. Although people have managed to get by with the vitamin C in their food, supplements enable us to achieve optimal levels. High vitamin C intake is strongly associated with longer lifespan, and supplements do help people recover from cancer and other diseases that would typically shorten life expectancy. Bonus: vitamin C helps the body make carnitine. Try Paragon Plus AccuraC 500. 7. ANTIOXIDANTS. This family of nutrients neutralizes oxidation—the formation of cell-damaging free radicals. European researchers compared centenarians to people between the ages of 70 and 99, as well as to those younger than age 50. In most respects, the centenarians were in better health than younger seniors. The centenarians made a habit of eating fruits and vegetables, and they had higher blood levels of glutathione and vitamins E and C, as compared to noncententarian seniors. The best-known antioxidants are vitamins E and C, but others are important as well. Antioxidant flavonoids and carotenoids form pigments in plants, defending them against damaging ultraviolet rays, insects, and other stresses. Flavonoids include quercetin, proanthocyanidins, and curcuminoids. Carotenoids include beta-carotene, lutein, and lycopene. Your best bet is a supplement that includes most, if not all, of these powerful free-radical fighters. Try Bluebonnet Super Antioxidant Formula.

For a longer and healthier life, make the following “attitude adjustments” about aging: 1. BREAK FREE FROM DENIAL. Acknowledge that one day all of us will be old—if we are fortunate. Some people avoid learning about aging out of fear. Or they believe if they don’t think about it, it will never happen. Ironically, avoidance can lead to premature aging. A recent study showed that a positive attitude about the topic of aging could add an average of 7.5 years to a person’s life. 2. START THINKING LONG-TERM. When ragtime composer Eubie Blake hit 100, he famously said, “If I had known I was going to live this long, I would have taken better care of myself.” You’re never too young to start thinking about healthy aging. Your risk for an unhealthy future can be greatly reduced by the lifestyle choices you make today. 3. AVOID A “WHAT’STHE-USE?” mind-set. No matter how long you’ve been a junk food junkie or couch potato, it’s never too late to enhance your quality of life. Family history and genetics account for about one-third of life expectancy. The remaining two-thirds is a combination of nutrition, physical activity, and attitude. 4. NURTURE YOUR SPIRIT. Studies on centenarians have found that spirituality and a sense of humor are the most common traits in people who reach that longevity benchmark—all over the world and at every socioeconomic level. 5. RECOGNIZE THAT YOU’RE NOT ALONE. We’re in the midst of what has been called an age wave. Every 8 seconds, someone in the United States turns 50. Do what you can to stay healthy and ride the wave!

Eleanor Brownn (eleanorbrownn@gmail.com) is a social gerontologist and author of MILE 9 (Bookmark Publishing).

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Keeping the Kids Healthy

BY SALLY KARLOVITZ, CN

THE KIDS ARE HEADING back to school. As you buy your back-to-school supplies, make sure you include supplies to maintain good health. Healthy Foods. Make sure that a healthy breakfast is eaten every day. If time is an issue, mix up a shake with green foods powder, or choose a nutritious fruit and nut bar to eat on the go. Make sure healthy snacks are available at home, including fresh fruits and vegetables. And watch out if they eat a lot of sugary foods! Excess sugar can weaken the immune system, making a child more susceptible to infection. Offer a variety of fresh foods and move away from high sugar, high fat foods. Healthy Supplements. Add a daily high-quality multivitamin. This ensures that the basic nutrient requirements needed by growing children are met. Look for natural supplements that do not contain the artificial colors, flavors, or sweeteners that you’ll find in a lot of well-known children’s cartoon vitamins. For added brain power, consider a DHA formula that supplies the essential fatty acids needed for healthy brain development. To enhance the immune system, add nutrients that support the body’s natural defense systems and protect cells from damage. Taking extra vitamin C as an immune supportive substance is beneficial. If your child is frequently sick or if you want

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August 2011

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Q&A I always hear I’m supposed to get fiber in my diet, but what exactly does fiber do for me?

Fiber is a carbohydrate in food that our bodies cannot digest, so it moves through the intestinal tract. There are two types of fiber: soluble and insoluble. Insoluble fiber, such as wheat bran, provides bulk to help the movement of waste through the intestines. Soluble fibers, such as oat bran and acacia, dissolve in water and are important for digestion and absorption of foods. Soluble fibers may help with weight control, cholesterol control, and regulating blood sugar.

The recommended intake of fiber is 25–30 grams per day. Good sources include unrefined whole grains, flax and chia seeds, and fruits and vegetables. If these types of foods are not included in your daily diet, you may want to add a fiber supplement to fill in the gap. It is important to note that any increase in fiber in the diet should be done gradually, giving your body time to adjust, and that plenty of pure water should be consumed when taking in fiber.

Green Foods: Nutrition Power! BY MARY ANN O’DELL, MS, RD SPINACH, BROCCOLI, cauliflower, and other nutritious fruits and vegetables should form the basis of a good healthy diet. But nutrition surveys consistently show that most Americans do not consume the recommended daily servings of fruits and vegetables, so most are not getting the full benefit of these nutritious foods. Enter green foods!

Green foods include a variety of nutrientdense plants and organisms, including spirulina, wheat grass, barley grass, and vegetables, carefully processed into fresh juices, powders, capsules, or tablets. Green foods can also be found in some nutrition bars and juice beverages. They offer the perfect solution for eating on-the-run or filling in the gaps where the diet is lacking.

BENEFITS OF USING GREEN FOODS: 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 provide a variety of vitamins and minerals in easily absorbed forms. SOURCE OF CHLOROPHYLL Chlorophyll’s chemical structure is very close to hemoglobin, the oxygen-carrying protein and red pigment in human blood. Chlorophyll is often used as a blood builder and overall tonic. ANTIOXIDANT PROTECTION Supply a wealth of vitamins and phytonutrients that protect cells against free-radical damage. ALKALIZING Green foods promote healthy acid/alkaline balance in the body. ENERGIZING Rich in nutrients and proteins that nourish the body, green foods provide a non-stimulating form of natural energy. DIGESTIVE SUPPORT Green foods are a good source of enzymes, which support digestive health in the body.

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The Healthy Edge

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6/30/11 2:13 PM

NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

inner BEAUTY Vitamins give you what no beauty potion can— gorgeous skin that glows from the inside out IT’S NOT ONLY THE CREAMS and lotions that you put on your body, but what you put in your body that will make you more beautiful. Your skin craves nutrients to thrive. A deficiency of an essential vitamin, mineral, fatty acid, or protein can result in impaired manufacture of healthy new skin cells. Vitamins, minerals, and other supplements can actually improve the look as well as the health of your skin and that of your hair and nails. “Dietary nutrients can influence the overall appearance of the skin in a number of different ways,” says Alan C. Logan, ND, who is an invited faculty member at Harvard Medical School’s Department of Continuing Education and coauthor of The Clear Skin Diet and Your Skin, Younger. “There are certain nutrients that support the normal structure of the skin’s layers—most notably essential fats, such as fish oil and borage oil, and the protein units called peptides from fish collagen.” Logan says that a wide range of vitamins, including vitamins A, C, and E, and minerals such as zinc and selenium, are responsible for maintaining skin function. Specifically, these nutrients help tame inflammation and are vital for keeping the skin’s antioxidant defense system operating. “Most chronic skin conditions, including acne, as well as the skin aging process itself are rooted in inflammation and oxidative stress,” says Logan. “From sunburn to psoriasis, acne to eczema, inflammation is the common thread in most skin conditions.” Nonvitamin nutrients, such as phytochemicals, the natural substances that give plants their taste, texture, and color, have beauty benefits as well. Lycopene (the red pigment in tomatoes), anthocyanins from blueberries, and flavonoids from cocoa are antioxidants that help protect the skin against UV damage from the inside out. Not coincidentally, antioxidants such as these are among the same ingredients that have popped up in topical products in recent years. Logan notes the importance of nutrients that support the production of energy within the skin. “The energy production centers of each skin cell, the mitochondria, become less efficient as we grow older, and this progressive inefficiency has been linked as a causative factor in the visible signs of aging. The good news is that CoQ10, quercetin, taurine, and other nutrients can support skin energy through the aging process,” he says. Your skin renews itself with a complete cellular turnover every five to seven weeks; however, it may take up to three months to see external results of internal vitamin supplementation. PARAGON PLUS NUTRA-PLEX HAIR, SKIN & NAILS capsules supply a linoleic-rich essential fatty acid complex, along with B vitamins, cysteine, and antioxidants. IRWIN NATURALS HEALTHY SKIN & HAIR PLUS NAILS SOFT-GELS is a comprehensive formula with silica, biotin, proline, and lysine for collagen production, and vitamin C and bioﬂavonoids for antioxidant protection.

Beautify your hair, skin, and nails with JARROW FORMULAS JARROSIL, a stabilized activated silicon liquid.

BEAUTY SUPPLEMENTS FOR SPECIFIC SKIN CONDITIONS ACNE Omega-3 fatty acids, particularly EPA from fish oil, inhibit inflammation and the overproduction of sebum. Zinc also helps prevent overproduction of sebum and promotes wound healing, enhanced immunity, inflammation control, and tissue regeneration. EGCG from green tea is a powerful antioxidant that also helps reduce sebum production. Silica inhibits inflammation and soothes skin irritation.

ROSACEA Niacinamide (vitamin B3) reduces inflammation specific to rosacea. Vitamin C strengthens the membranes that line the blood vessels and the connective tissue between skin cells. Zinc helps heal skin and regulates blood levels of vitamin A. (Add copper for long-term use.) Evening primrose and flaxseed oils reduce inflammation, control the cell’s use of nutrients, and produce prostaglandins, which stimulate contraction of blood vessels. UV PROTECTION EPA from fish oil and lycopene from tomatoes can reduce UV-induced redness and cell damage. Recently, cocoa extract was shown to protect against UV exposure. While antioxidant and anti-inflammatory nutrients are not a viable substitute for sunscreen, the internal UV protection has an estimated SPF of 2 or 3. Vitamin A prevents UV rays from causing harm to the skin, and vitamin C helps skin heal.

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Join the Super Earth Safari And Protect Our Most Precious Natural Resource

Take a walk on the wild side of nutrition – into the pristine rainforest. What riches you’ll discover! Here, animals thrive on hearty whole foods like fish, fruit and leafy greens. Just think... if your children grew up in the rainforest, they’d get the nutrients they need from whole foods too. Nutrients that are often missing from today’s diets. So Bluebonnet Super Earth® Rainforest Animalz® whole food based supplements are made as nature intended.* These kosher certified† chewables provide important vitamins, minerals and omega-3 fatty acids – plus powerful “super” fruits and vegetables. There’s no gluten, dairy, fillers or any

artificial colors/sweeteners. And, the natural fruit flavors are so yummy, kids will never know that Super Earth Rainforest Animalz are sweetened with EarthSweet,® a nourshing blend of natural cane crystals and fruit juice concentrates/extracts that moms will love. They’ll be too busy discovering hidden treasures in the recyclable box. But for you, the search will be over because Super Earth Rainforest Animalz are pure, wholesome nutrition for the survival and wellbeing of our richest natural resource: your kids. Look for Bluebonnet Super Earth® Rainforest Animalz® whole food based chewable supplements – Multiple, Vitamin C, Vitamin D3 , DHA, and Calcium Magnesium & Vitamin D3 – exclusively at natural food stores.

Bluebonnet. Nutrition to the Fifth Power. NATURE · SCIENCE · QUALITY · TRUTH · KNOWLEDGE

* Bluebonnet Super Earth® Rainforest Animalz® are manufactured with the best ingredients the Earth has to offer in an environmentally-friendly facility, using alternative energy sources. Recyclable/biodegradable packaging and shipping materials are also part of rigorous, corporate-wide sustainability practices.

† Bluebonnet Super Earth® Rainforest Animalz® products are KOF-K kosher certified

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except DHA.

For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478. Meet all the animals at www.rainforestanimalz.com.

5/25/11 2:31 PM

GO GLUTEN FREE | BY MELISSA DIANE SMITH

super SALADS A variety of savory salads can help beat the heat, nourish your body, and treat your taste buds

DURING THE SIZZLING DAYS of summer when it’s too hot to cook, the natural meal to make is a super salad. The great news about salads is that they can supply complete, balanced nutrition— and we can make them as diverse as we wish. To create a satisfying assortment of salads this summer, we just need to keep in mind all of the ingredients we have to play with and the many ways we can combine them. Try these tips:

Vary Your Greens, Veggies, Meats, and Dressings Keep salads interesting by using romaine or green leaf lettuce one time, and arugula or butter lettuce and spinach, the next. Add different supporting vegetables (sliced beets and shredded carrot; chopped red onion and bell pepper; sliced radishes and cucumber; roasted asparagus; mushrooms and sun-dried tomatoes), different proteins (leftover chopped chicken, pork, lamb, beef, game meats, shrimp, or fish; gluten-free turkey, ham, or roast beef deli meat; glutenfree canned tuna or salmon; hard-boiled eggs; cheese; or beans), and different homemade or gluten-free commercial dressings. If you explore the combinations, salads won’t ever become boring.

Use Flavorful Crouton Substitutes To add some crunch to your salads, forgo old-fashioned croutons in favor of more nutritious, tasty alternatives. Try crumbling 32

Mary’s Gone Crackers Sticks & Twigs—or flax crackers in varieties such as Italian—on salads. Or do the same with Kaia Foods Sea Salt & Vinegar Kale Chips. For a gourmet taste, toast chopped nuts in the oven and add them to salads.

Go Ethnic Let your taste buds travel the globe this summer with different types of cuisine. You can go Mediterranean with a Greek salad (romaine lettuce, chicken, tomatoes, red onion, cucumber, kalamata olives, and a red wine vinaigrette); or Continental with niçoise salad (Bibb lettuce, tuna, sliced hardboiled eggs, cooked green beans, tomatoes, capers, potatoes, and a vinaigrette); or Asian with a gluten-free chicken salad (lettuce, shredded chicken, bok choy, napa cabbage, green onions, toasted sliced almonds, and Bragg Ginger & Sesame Dressing).

Include Fresh Fruit A small amount of fresh fruit makes a refreshing, moisture-rich addition to any salad. Chopped apples will go nicely in many different salads, but also try adding such summertime favorites as raspberries, blueberries, sliced strawberries, cherries, peaches, or nectarines.

Try Quinoa For a change of pace from green salads, create gluten-free tabbouleh with nutrientrich cooked quinoa (or even brown rice) in place of wheat-based couscous or bulgur. Add leftover fish or fowl, colorful vegetables, fresh herbs (such as mint and parsley), and a lemon-juice- or vinegar-based dressing to make a light, satisfying meal.

CHICKEN AND STRAWBERRY SALAD WITH CILANTRO-LIME DRESSING SERVES 2

Salad ¼ cup chopped pecans 3 cups organic romaine lettuce or mixed baby greens 5 cooked chicken strips ½ cup sliced hulled fresh organic strawberries ¼ cup shredded carrots 4 jicama sticks (optional)

Dressing ½ cup packed fresh cilantro leaves ¼ cup organic extra virgin olive oil 1½ Tbs. fresh lime juice 1½ Tbs. fresh orange juice ¼ tsp. unreﬁned sea salt

1. To make Salad: Preheat oven to 325°F. Place pecans on baking sheet, and toast 5 to 7 minutes. Divide lettuce between two plates, and top with toasted pecans. 2. To make Dressing: Purée cilantro, olive oil, lime juice, orange juice, and sea salt in blender. 3. Add chicken, strawberries, carrots, and jicama sticks, if using, to each Salad. Drizzle with Dressing, and serve. PER SERVING: 446 CAL; 13 G PROT; 40 G TOTAL FAT (5 G SAT FAT); 12 G CARB; 27 MG CHOL; 555 MG SOD; 4 G FIBER; 5 G SUGARS *Recipe reprinted from Gluten Free Throughout the Year: A Two-Year, Month-to-Month Guide for Healthy Eating, by Melissa Diane Smith.

August 2011

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NATURAL GOURMET | BY NEIL ZEVNIK

hint of MINT

PINEAPPLE & MANGO WITH GINGER-MINT SYRUP SERVES 4

This refreshing treat makes a perfect ﬁnale to the grilled ahi dinner (p. 36). You can make the syrup in advance and use it cold.

The Stats

cup fresh mint leaves, plus more for garnish

Although there are more than 25 different species of the genus Mentha, the most common is the ubiquitous peppermint. This potent, functional herb can be found as an ingredient in toothpastes, air fresheners, perfumes, moisturizers, medicines, shampoos, and chewing gum—and it’s even used as a natural insecticide. But there is more to mint than just a refreshing aroma and a brisk taste. Your digestive and respiratory tracts will bless you for ingesting mint on a regular basis, as its benefits are well-documented. Got indigestion, heartburn, even irritable bowel syndrome? Peppermint oil will relieve and

cup superﬁne sugar

cup coarsely chopped fresh peeled ginger

cups fresh pineapple chunks

cups fresh mango chunks

1. Combine mint, sugar, ½ cup water, and ginger in small saucepan. Bring to a boil over high heat; stir, reduce heat to low, and simmer 5 minutes. Remove from heat, and let stand 10 minutes. Strain through sieve into small bowl. Let cool.

2. Pour syrup over pineapple and mango, gently toss with large spoon to evenly coat fruit. Garnish with mint leaves, and serve. PER SERVING: 196 CAL; 1 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 51 G CARB; 0 MG CHOL; 3 MG SOD; 3 G FIBER; 47 G SUGARS

EJ ARMSTRONG

ACCORDING TO GREEK mythology, the origins of the mint plant are to be found in a tale of lust, betrayal, and spite that rivals any prime-time reality show. We are told that Hades, the god of the Underworld, cast his wandering eye upon a particularly tasty little nymph by the name of Minthe. Hades’s wife, Persephone, was understandably put out, and in a fit of anger punished Minthe by turning her into a plant that would be trod upon by anyone strolling by. Hades was unable to undo his wife’s spell, but he softened the blow by giving Minthe a sweet and soothing scent. It’s highly doubtful that she was much consoled by this gesture, but she did achieve immortality of a sort, as her tale has lived on through the centuries in the herb that bears her name. Of course, even if this wasn’t the actual origin of this useful and pleasing plant, it does reinforce the evidence that suggests that mint has been a welcome part of numerous cultures throughout the world for millennia. In Ancient Greece, mint leaves were rubbed on the dining table to welcome guests; in India and the Middle East, bundles of fresh mint were used to cleanse the air of homes and temples; and surely the mint julep has been an enduring component of Southern hospitality.

Don’t wait till after dinner! Enliven your meals now with this bright, refreshing herb

August 2011

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NATURAL GOURMET

did you know Tea brewed with fresh mint leaves can settle your stomach, open your sinuses, and calm your mind.

EJ ARMSTRONG

guard against the discomfort by relaxing the muscles of the intestine. Got asthma, allergies, or a bad cold? The rosmarinic acid in peppermint has been shown to both reduce inflammation and open up airways. And the benefits of sweet little Minthe’s descendants don’t stop there. Perillyl alcohol, a phytonutrient found in peppermint, has been shown in animal studies to stop the growth of tumors, and to protect against skin and lung cancers as well. On a nutritional level, mint provides healthful doses of manganese and vitamins A and C, both of which play a role in cancer prevention by reducing free radicals and protecting cells from DNA damage. Peppermint even has a substantial amount of omega-3 fatty acids, and we all know how good those are for you.

Getting It Fresh mint should be available year-round in your local supermarket. Organic is always best, and remember that your local farmers’ market will most likely have the freshest selections. If not using right away, put the bunch of mint (stems down) in a jar of water, cover loosely with plastic wrap, and store in the fridge for a few days.

GRILLED AHI STEAKS WITH MINT-MACADAMIA PESTO SERVES 4 Serve this fresh tropical oﬀering with organic brown rice and grilled asparagus for a savory summertime meal.

Mint-Macadamia Pesto 1 cup fresh mint leaves 1 ³ cup Italian parsley leaves ¼ cup chopped unsalted macadamia nuts ½ tsp. minced red jalapeño chile 1 Tbs. lemon juice ½ Tbs. lime juice ¼ cup peanut oil Ahi Steaks 1 Tbs. peanut oil 1 tsp. sesame oil 4 6-oz. ahi tuna steaks

1. To make Pesto: Purée mint, parsley, macadamia nuts, and jalapeño in food processor until smooth. Add lemon and lime juices and peanut oil, and process until creamy. Transfer to small bowl, and set aside. 2. To make Ahi Steaks: Preheat grill to high. Combine peanut and sesame oils, and use to moisten tuna on both sides. Place tuna on grill for 1 to 2 minutes per side, depending on thickness, until just seared on outside and still rare in center.

3. Transfer to serving plate, and top each tuna steak with 1 Tbs. pesto; serve remaining pesto on side. PER SERVING: 420 CAL; 42 G PROT; 26 G TOTAL FAT (4 G SAT FAT); 4 G CARB; 78 MG CHOL; 73 MG SOD; 2 G FIBER; 1 G SUGARS

August 2011

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ATE ZINC PICOLINATE 30 MG

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Complete & balanced nutrition for your cat. No animal by-products. No wheat or corn.

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Natural stress and fatigue formula from Switzerland!

INTEGRIHERBâ&#x201E;˘ CINNAMON Where to find all of the great products seen in this magazine:

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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