Chamberlins Healthy Edge July 2011 by HFAI

$3 free

July 2011

chill out! BEAT THE SUMMER HEAT WITH OUR REFRESHING RECIPES

take two powerful nutrients that work better together

on the road the ultimate gluten-free vacation

Amazing Açaí

healthful & delicious! p. 20

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July 2011

FEATURES

18 Cool Oﬀ! Beat the summer heat with a refreshing burst of health: From fruit-ﬁlled freezer pops to vitaminpacked smoothies, get a jump on July with some of the coolest—and most nutritious—warm-weather concoctions around.

24 The Newest Power Couples Supplement pairings that pack quite a punch: You would never chew calcium without magnesium or gulp glucosamine sans chondroitin, but you probably aren’t aware of the synergistic beneﬁts of these lesserknown nutrient combos.

DEPARTMENTS NEWS FLASH 6

Q & A 17

NATURAL BEAUTY 30

The Latest Research: Essential fats for PMS, ﬁber’s link to longevity, and more.

Sleep Suggestions: Forget counting sheep. Try these natural sleep aids instead.

Sleeping Beauty: We’ve all heard the term “beauty sleep,” and as it turns out, a good night’s rest is essential for healthy, vibrant skin and hair.

SUPPLEMENT ADVISOR 10

THYROID HEALTH 17

A Saintly Herb: Improve your mood, detox your liver, and speed wound healing with St. John’s wort.

Warm Up: Supplements and herbs that can help kick start a sluggish thyroid.

HEALING EDGE 12 Happy Feet: Safe, eﬀective ways to ease the pain and itch of athlete’s foot.

EXPERT’S CORNER 14 Vital Nutrition Basics: Wellness tips from Earl Mindell, author of the Vitamin Bible.

SUMMER SKIN 28 Safe Fun in the Sun: Natural protection from sunburn, insect bites, and more.

GO GLUTEN FREE 32 Get Away for a Gluten-Free Vacation: Whether you’re bound for the beach, headed for the hills, or taking a tour, gluten-free travel is easier than ever.

SUPERFOODS 29

NATURAL GOURMET 36

Hooray for the Red, White, & Blue: Add a healthful—and patriotic—boost to your diet with these colorful fruits and veggies.

All Ears: Fresh, sweet corn is a summertime favorite. And our delicious Corn Salad recipe is a great way to showcase some kernels.

July 2011

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LET TER FROM THE EDITOR

Numbers Game Editorial Director Nicole Brechka

It’s a horrible cliché, but it really does take two to tango. And that’s true in the world of health as well. We’re all aware that calcium works better when paired with magnesium, and that glucosamine and chondroitin are the dynamic duo of joint health. But did you know that rooibos tea can boost the antioxidant power of açai berries, or that a simple glass of grapefruit juice can increase your body’s absorption of heart-healthy CoQ10? Check out a few of our “Newest Power Couples” (p. 24) and maybe you can—in the words of the Indigo Girls— multiply life by the power of two. One, on the other hand, is supposedly the loneliest number, but that’s not the case for the world’s No. 1 vitamin expert. In this issue, we chat with Dr. Earl Mindell, author of the New Vitamin Bible, to get the scoop on his recommendations for optimal health based on 40-plus years in the field of nutrition (p. 14). Of course, the biggest number in July is the red one on the thermometer. As the temperature rises, we’re all looking for ways to beat the heat. So we’ve added a bevy of recipes for smoothies, freezer pops, and more cool combinations (p. 18). Packed with antioxidants, vitamins, and other health-boosting nutrients, these tasty treats are the ultimate summertime refreshments. Enjoy! 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. 6. 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.

July 2011

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It’s Time to Switch to

Extraordinary

No other multiple offers the powerful combination of superior potencies, nutrients and high-performing, bioactive forms of ingredients that you need to thrive. No other multiple is as age-deﬁant and supports whole-body vitality like Life Force®. That’s why Life Force® achieved the top score of 100% in an independent scientiﬁc analysis of 528 multiple vitamins in North America and continues to be recognized as one of the best.1,2 Isn’t it time you switched to Life Force®?

Here Are The Facts

Scientiﬁcally Optimal Potencies Source Naturals® Life Force® delivers a full 1000 mg of Vitamin C, 2000 UI of D-3 and 100 mg of B-Complex, health enhancing levels not found in typical multis. Take a look at our label and you’ll also see E – 400 UI plus Gamma-E -134 mg, B-12 - 1000 mcg, Selenium - 200 mcg and Chromium – 200 mcg. How does your multiple compare?

Advanced Age-Defiant Nutrients Does your multiple keep up with the latest science? Life Force® provides significant levels of age-defiant ingredients including Coenzyme Q10, Resveratrol, Turmeric, Green Tea, Lipoic Acid, N-Acetyl Cysteine, Grape Seed, Ginkgo, Silymarin, Lycopene, Lutein, DMAE, Bilberry, MSM and Quercetin.

Highly Active Nutrient Forms Bioactive nutrient forms are important because aging slows down metabolism and nutrient conversion. Life Force® excels at providing these high performance ingredient forms. We don’t skimp. Our formula includes Ascorbyl Palmitate (fat soluble Vitamin C), Gamma E (most potent form of Vitamin E), Folinate (active metabolite of Folic Acid), Methylcobalamin (coenzyme B-12), Pantethine (metabolite of B-5), P-5-P (Coenzymated™ form of Vitamin B-6), OptiZinc® (Zinc Methionine), and Lutein, Lycopene and Astaxanthin (highly active carotenoids). 1 2 3

Product Comparison of Source Naturals Life Force Multiple, by Lyle MacWilliam, 2004. Life Force Multiple receives high honors in 2007 Vitamin Retailer magazine Vity Awards. Based on a daily dose of four tablets of Life Force taken from two, two-tablet servings. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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NEWSflash B Y VERA TWEED

cool oﬀ with

coconut water Any cold beverage will cool you down on a hot summer day, but coconut water oﬀers an extra beneﬁt. It’s especially rich in potassium, a mineral we could all use more of—especially since our food tends to be overloaded with salt. A healthy balance of sodium and potassium protects against heat exhaustion or simply feeling “wiped out” by hot weather. The potassium content of coconut water varies among brands. But, per calorie, it’s between two and three times that of a banana, which has the highest potassium content among popular fresh fruits (422 mg in a medium banana with 105 calories). For example: O.N.E. UNFLAVORED COCONUT WATER:

60 calories and 670 mg potassium in 11.2 ﬂuid ounces. ZICO UNFLAVORED COCONUT WATER:

60 calories and 569 mg potassium in 14 ﬂuid ounces.

July 2011

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Empowering Extraordinary Healthâ&#x201E;˘

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NEWSflash

essential fats relieve PMS A combination of essential fats relieves PMS symptoms, according to a Brazilian study published in Reproductive Health. Researchers compared the eﬀects of supplements and placebo in 116 healthy women between the ages of 16 and 49, and found that the following combination produced the greatest relief:

420 mg gamma linolenic acid 350 mg oleic acid 690 mg linoleic acid 500 mg other polyunsaturated acids 40 mg vitamin E Study participants took their supplements between 8 and 10 p.m. for 15 days each month, starting on the 15th day of their menstrual cycle. They experienced the greatest relief after following this regimen for six months, although improvement was signiﬁcant after three months.

90%

of americans need MORE VITAMIN D

Most of us can beneﬁt from 4,000 IU of vitamin D daily, according to a study by the University of California, San Diego School of Medicine and Creighton University School of Medicine in Omaha, Neb. Published in Anticancer Research, the study found that such an amount usually raises blood levels of the vitamin suﬃciently to halve the risk of breast and colon cancers, type 1 diabetes, and multiple sclerosis. Only 10 percent of Americans, mainly those who work outdoors, have such high levels of vitamin D.

ANTIOXIDANTS

MAKE MEN MORE FERTILE

Wives of men who take antioxidant supplements are more likely to get pregnant, according to a Cochrane Library review of studies totaling 1,178 couples. Effective supplements include vitamin E, L-carnitine, zinc, and magnesium.

EAT MORE FIBER, LIVE LONGER Fiber promotes longevity. Or at least that’s what a nine-year study by the National Cancer Institute suggests. Researchers monitored more than 219,000 men and 168,000 women between the ages of 50 and 71 and found that those who consumed the most fiber—29 vs. 19 g daily for men and 26 vs. 11 g daily for women—were 22 percent less likely to die for any reason. Results were published in the Archives of Internal Medicine. Eating whole grains, fruits, and vegetables that are naturally high in fiber can boost your intake, and supplements offer a way to fill in the gaps. For optimum health, these are the daily fiber amounts considered adequate by the Institutes of Medicine.

Age Daily Fiber (grams) 1–3 ....................................................19 4–8 ....................................................25 Boys 9–13 ......................................31 Boys/Men 14–50 .........................38 Girls 9–18.......................................26 Women 19–50 .............................25 Pregnant Women .........................28 Lactating Women .........................29 Men over 50 ...................................30 Women over 50 ............................21

July 2011

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6/2/11 11:36 AM

Nature’s Innovation

for Youth and Beauty

NEW Keratin Booster™ is the next generation of hair, nail and skin supplements from Reserveage™ Organics. The first of its kind and a molecular breakthrough – Keratin Booster features Cynatine® HNS, manufactured using a patented process that enables the keratin molecule to be absorbed by the body. A clinical study performed on Cynatine HNS showed hair loss (from washing) reduced by 30% in 90 days. Strength was improved 12% with a marked improvement in shine and brightness.* Keratin is the key beauty protein for strengthening hair and nails, as well as for skin radiance and firmness. Add Biotin for overall health and the Pro-Longevity Factors of Resveratrol – and you have Keratin Booster – a powerful combination backed by scientific results.*

Youth and Beauty Redefined Add Reserveage Organics Resveratrol and Collagen Booster to your beauty supplement regime and you’ve likely discovered the French ‘Fountain of Youth’. Reserveage Organics Resveratrol is the world’s finest cellular age-defying formula made from certified organic ingredients. Collagen Booster uses a patented complex that overcomes wrinkling, sagging and other visible signs of aging naturally.*

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Available at ﬁne retail locations nationwide. Visit www.reserveage.com for our complete line of products. 800-553-1896

Reserveage Organics is dedicated to providing the ﬁnest, natural and organic ingredients. Our patent-pending, Vine-to-Capsule technology harnesses the restorative nature of the French vineyards.

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

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SUPPLEMENT ADVISOR | BY JACK CHALLEM

a SAINTLY herb St. John’s wort can alleviate depression, help detoxify the liver, reduce scarring, and more

BACKGROUND: This venerable herb is best known for easing feelings of depression. However, it has many other benefits, such as wound healing and the prevention of scars, relieving symptoms of premenstrual syndrome and hot flashes, and enhancing liver detoxification. HOW IT WORKS: Because of the chemical complexity of its constituents, St. John’s wort likely works through a variety of mechanisms. The herb may relieve depression by improving serotonin and dopamine levels in the brain. Its rich content of antioxidants is also important for the brain, as well as more generalized healing. St. John’s wort activates some liver enzymes, as well, enhancing the breakdown of toxins. HEALTH BENEFITS: St. John’s wort has strikingly diverse health benefits for the following: Depression. St. John’s wort has been well-documented for its benefits in treating mild-to-moderate depression. Multiple studies have found that it works just as well as—and often better than— prescription antidepressant drugs. It’s also far less likely to cause unwanted side effects such as erectile dysfunction or weight gain. Try 300 mg of the standardized extract three times daily (adding up to a total of 900 mg daily). The benefits and safety of St. John’s wort extend to children with depression. In a European study, doctors treated 74 children with depression, anxiety, and other mild psychiatric symptoms. Dosages ranged from 300–1,800 mg daily for four to six weeks. After just two weeks, three out of four children had better moods, and after six weeks all of them did, according to the researchers. 10

Severe Depression. The use of St. John’s wort to treat more severe forms of depression has been controversial, as has the use of most medications. But a recent analysis of data from 29 studies that included 5,500 people, found that St. John’s wort was more effective than placebos and generally equivalent to pharmaceutical drugs in the treatment of major depression, the most severe type. The beneficial amount was 1,800 mg daily, taken in three 600 mg doses. Healing. A study published earlier this year in The Journal of Alternative and Complementary Medicine found that applying a lotion containing St. John’s wort sped healing and reduced scarring in women who had just undergone a Cesarean section. Premenstrual Syndrome. A study of 19 women conducted in England found that St. John’s wort reduced PMS symptoms— including anxiety, depression, nervous tension, confusion, and crying. Two-thirds of the women had their PMS symptoms reduced by more than half. Liver Detoxification. St. John’s wort increases the activity of the liver’s CYP3A4 and CYP2C9 enzymes, which are involved in breaking down pharmaceutical drugs and toxins. In general, that’s good—but it can reduce the effectiveness of some medications (see “Heads Up,” right). GLEANINGS: Studies have found that St. John’s wort works at least as well as common prescription depression drugs, such as Prozac, Zoloft, and Paxil. It sometimes works even better, and without as many side effects.

HEADS UP: St. John’s wort speeds the breakdown of some drugs, including oral contraceptives, benzodiazepines, digitalis, warfarin, and cancer chemotherapeutic drugs—rendering them less effective. WHAT YOU SHOULD TAKE: When shopping, look for a standardized formula, whether in capsules, tablets, or tinctures. Standardization means the product has been prepared with consistent amounts of the key constituents from batch to batch, usually 3 percent hyperforin or 0.3 percent hypericin. If you’re taking capsules or tablets, try approximately 300 mg three times daily. If you’re taking a tincture, follow label directions.

NEW CHAPTER MOOD TAKE CARE combines potencyassured extracts of hyperforin and hypericin in glutenfree softgels.

PARAGON PLUS PUREXTRACT ST. JOHN’S WORT is a premium concentrated liquid extract that provides easy control over dosing.

July 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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HEALING EDGE | BY KIM ERICKSON

HAPPY feet

Say goodbye to athlete’s foot without using potentially harmful chemicals and other harsh products.

IF YOU’RE A GYM RAT LIKE ME, you’re no doubt familiar with the perils of the locker room. One of the most common is athlete’s foot, also known as tinea pedis. This highly contagious fungus lurks in warm, damp environments such as locker rooms or public showers, just waiting to set up housekeeping between your toes.

Understanding The Problem Athlete’s foot is caused by a group of mold-like fungi called dermatophytes that sprout microscopic tendrils. These tendrils cause the body to produce more skin cells than usual. As these extra cells push to the surface, the skin becomes thick and scaly. By the time you experience the hallmark itching and burning between your toes, the infection has become well-entrenched.

Conventional Care Of the 70 percent of people who suffer from athlete’s foot at some time in their lives, most turn to over-the-counter antifungal powders, sprays, or creams. Yet these remedies can cause burning, blistering, peeling, and itching—some of the very symptoms that they are designed to relieve. Severe cases of athlete’s foot may even require taking an oral antifungal such as terbinafine, itraconazole, or fluconazole, drugs that come with a laundry list of side effects including gastrointestinal problems and fatigue. Fortunately, most cases can be easily tamed with a more natural approach.

Supplement Solutions Most treatments for athlete’s foot focus on the site of the infection. But building your defenses from the inside out can also help. Since the tinea fungus is a type of yeast, it’s wise to limit or eliminate the amount of sugar you eat. Avoid alcohol, baked goods, candy, dried fruit, and fruit juice. According to research conducted by the University of Minnesota Medical School, the fungus responsible for athlete’s foot can 12

suppress immune response. A healthful diet, exercise, and supplements such as andrographis and probiotics can help strengthen a weakened immune system.

Your Action Plan When it comes to athlete’s foot, the best defense is a good offense. Dry your feet thoroughly after showering, especially between your toes. Don’t go barefoot in locker rooms or community pools. Replace your synthetic socks with organic cotton ones that wick away wetness, and change them every day. Tea tree oil is one of the best and most popular natural remedies used to treat athlete’s foot. Clinical trials have shown that applying a 25–50 percent solution of tea tree oil twice daily to the affected areas treats athlete’s foot as effectively as commercial antifungal medications. Garlic, another strong antifungal agent, can also help send your athlete’s foot packing. The secret to garlic’s success is a compound called ajoene that has proven effective in multiple clinical trials.

Finally, pau d’arco also has a considerable track record for fighting fungus thanks to a compound called lapachol. Recent preliminary evidence backs up pau d’arco’s efficacy for both topical and internal use against a variety of fungi.

PARAGON PLUS TEA TREE OIL is a high-quality, potent topical antifungal.

MASADA DEAD SEA MINERAL PEPPERMINT FOOT CREAM soothes and cools itchy, scaly feet.

July 2011

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Sometimes pain is inevitable, but suffering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy inflammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ and Curcumin C3 Complex®, along with BioPerine® Black Pepper Extract (BioPerine®) for increased absorption and bioavailability.*

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Take the first step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 ar you. ion and a store ne at rm fo in e or m for Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd. Curcumin C3 Complex® and BioPerine® are registered trademarks of Sabinsa Corporation and are protected by US and International Patents.

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EXPERT’S CORNER | BY VERA TWEED

vital NUTRITION BASICS Earl Mindell, RPh, MH, PhD, has been described as the father of a nutritional revolution FOR MORE THAN 40 years, Earl Mindell has used his knowledge as a pharmacist, herbalist, and nutritionist to teach people around the world how to live longer, healthier lives. Earlier this year, the latest edition of Earl Mindell’s New Vitamin Bible celebrated its 30th anniversary in paperback, having sold more than 10 million copies in 33 languages. It answers virtually any question you could think of about what to eat and which supplements to take, based on your age, health, lifestyle, and symptoms. And it includes plenty of practical tips, such as how to maximize nutrient levels in food, deal with cravings, and achieve goals from weight loss to healthy hair.

Q. Do we all need supplements? A: The so-called standard American diet, or SAD, is actually pretty pathetic. So the chances that you are actually getting all of the necessary nutrients from your diet are almost zero. Eighty percent of Americans are deficient in one or more essential nutrients. For food, these are some rules of thumb: If it doesn’t have a label on it, eat it. Fresh fruits and vegetables, lean meats, and fish, for example, don’t have labels listing loads of ingredients that you can’t pronounce. And if it’s advertised on television, don’t eat, drink, or take it. The junk food on TV is ridiculous. And the portions—one burger is so big, you’d need a tire jack to open your mouth wide enough to eat it.

Q: What should we take? A: I feel we can all benefit from a complete multivitamin/multimineral supplement derived from natural—not 14

synthetic—sources, without artificial colors or preservatives. It should at least include carotenoids, the B complex, vitamin C, the E complex, and minerals such as calcium, magnesium, zinc, and selenium. We also need 1,000 mg of fish oil per day for omega-3s (or flaxseed oil for vegetarians), as well as vitamin D, probiotics, CoQ10, and fiber. Americans get about half the necessary fiber from their diets, which is a mistake, because fiber helps food go through your digestive tract faster so that you absorb less fat. It also gives you a feeling of fullness so that you don’t eat as much. Plus, it helps with normal regularity. To boost your fiber intake, eat more whole grains that are naturally rich in fiber and add psyllium to salads or drinks. Take probiotics and enzymes when you increase fiber, and drink plenty of water.

Q: What speciﬁc supplements are essential to your daily regimen? A: I take a complete, all-natural multivitamin/ multimineral supplement, plus omega-3s, CoQ10, and glucosamine and MSM just to make sure I don’t have any problems with my joints. I also take an enzyme combination with nattokinase.

Q: What is the biggest health challenge we face today? A: Stress is a major problem. We don’t realize that traffic and pollution are major stressors on our bodies. Calcium and magnesium are nature’s tranquilizers, and B-complex vitamins are also very important

“I’ve been taking supplements for 45 years, and I think the real secret is consistency. The longer you take a supplement, the better the results. With drugs, it’s the opposite. The longer you take a drug, the more chances you have of side eﬀects, contraindications, and toxicities.” for handling stress. It’s also a good idea to avoid putting stressors such as caffeine, guarana, and other stimulants into your body, and to steer clear of drinks that sound healthy, but are basically sugar water. Always look at the ingredients.

July 2011

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July 2011

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Q&A Q:

Stress has really been affecting my sleep lately.

What can I take to help me relax and sleep better at night?

Stress is a huge problem in the country, and one of the

big things stress affects is sleep. Several natural, gentle ingredients are available to help you relax at night. Probably the most well-known herb for sleep is valerian. Studies show valerian may reduce the length of time it takes to fall asleep, improve the quality of sleep, and reduce the number of awakenings throughout the night. Other calming herbs include chamomile, passionflower, and hops. These herbs help calm and nourish the nerves and support overall relaxation and rest. The minerals calcium and magnesium can also be taken in the evening to support relaxation of the muscles and calming of the nerves.

THYROID ADVANTAGE™ Provides key components for the support of the thyroid hormones.* Combines kelp iodine and tyrosine, two constituents of thyroid hormone.* With selenium, zinc, copper, and Guggul extract.

Optimal Thyroid Health BY SALLY KARLOVITZ, CN FEELING SLUGGISH? COLD? Are your hair and fingernails dry and brittle? These are some of the symptoms of hypothyroidism or “low” thyroid. The thyroid is a gland located in the front of the neck just below the voice box or larynx. It releases hormones that control metabolism. Sometimes the gland can become overly active in a condition known as hyperthyroidism. Much more common is the other end of the spectrum, hypothyroidism. With hypothyroidism, the thyroid doesn’t make enough thyroid hormone. It is an inflammatory condition of the thyroid that damages cells. This condition is most commonly found in women over 50. Symptoms of hypothyroidism can include sensitivity to cold, constipation, depression, fatigue or feeling slowed down, heavier menstrual periods, joint or muscle pain, paleness or dry skin, thin and brittle hair or fingernails, weakness, and weight gain. The best diet for a hypothyroid condition is a diet low in fat and high in fiber, along with increased water intake and exercise. Supplements known to be important include: IODINE: Iodine is an element that enables the thyroid to produce thyroid hormone. Three iodine molecules are added to make T3 and four for T4—the two key hormones produced by the thyroid. If iodine is deficient

PUREXTRACT™ ASHWAGANDHA Supports stamina, energy, & stress adaptation.* Premium concentrated liquid extract. Fast-acting.

in the diet, it can create a hypothyroid condition. Some of the best natural sources of iodine are seaweeds, particularly kelp, which contains natural iodine that seems to have a normalizing effect on the thyroid. L-TYROSINE: Tyrosine is an amino acid that is a precursor to thyroxine (a thyroid hormone). Tyrosine converts thyroid hormone into adrenaline during stress, thus making it a crucial component of a healthy gland. GUGGUL: Guggul is known as a rejuvenating and stimulant herb in Ayurvedic medicine. It has been shown to cause the thyroid to increase iodine uptake and increase the production of thyroid hormone. ASHWAGANDHA: Ashwagandha is another Ayurvedic herb that has been shown to support both thyroid and adrenal function in the body. ZINC AND SELENIUM: The deficiency of either one of these minerals can negatively affect thyroid functioning.

HERBAL E-Z REST™ Natural herbal relaxant.* With a blend of valerian, hops, passionflower, chamomile, & skullcap. Enhanced with calcium and magnesium.

The Healthy Edge

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cool off! Mixed drinks and popsicle treats without the guilt, including a minty alcohol-free Mojito, icy pomegranate smoothie, and tart blood orange pop

BY DANIELLA CHACE

mbibing a cool, nutritious smoothie can be good medicine. You can reverse nutrient deﬁciencies, slow down the oxidative processes (aging) of your cells, make your nails stronger, make your hair shinier, protect yourself from heart disease and cancer, provide your body with the nutrients it needs to have more energy, and boost your metabolism for optimal fat burning. Don’t stop at smoothies. Use your favorite fruit combinations to create super low-calorie freezer pops—a fun treat for all ages—or even an ultrahealthful açai iced tea.

July 2011

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FUDGESICLE POP

PINEAPPLE NECTAR POP

TART BLOOD ORANGE POP

Serves 8

1 cup organic 2% milk 2 tsp. dark cocoa powder 2 tsp. xylitol ½ tsp. guar gum powder

1 cup pineapple nectar 1 frozen banana 1 Tbs. lime juice

1 cup pure blood orange juice 1 cup frozen blueberries 1 tsp. xylitol 1 tsp. lemon juice ½ tsp. guar gum powder

Combine all ingredients in blender or food processor, and blend until smooth. Pour into freezer pop mold, and freeze. PER SERVING: 19 CAL; 1 G PROT; 1 G TOTAL FAT (O G SAT FAT); 2 G CARB; 2 MG CHOL; 14 MG SOD; 0 G FIBER; 2 G SUGARS

Combine all ingredients in blender or food processor, and blend until smooth. Pour into freezer pop mold, and freeze. PER SERVING: 31 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 8 G CARB; 0 MG CHOL; 0 MG SOD; 0 G FIBER; 5 G SUGARS

Combine all ingredients in blender or food processor, and blend until smooth. Pour into freezer pop mold, and freeze. PER SERVING: 24 CAL; 0 G PROT; 0 TOTAL FAT (0 G SAT FAT); 6 G CARB; 0 MG CHOL; 0 MG SOD; 1 G FIBER; 4 G SUGARS

freezer pops The Healthy Edge

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smoothies CHERRY BOMB Serves 2

1 cup ice cubes 1 cup pitted tart cherries 2 Tbs. tart cherry concentrate Optional: 1 tsp. sweetener (such as stevia or xylitol) PER SERVING: 90 CAL; 1 G PROT; 1 G TOTAL FAT (0 G SAT FAT); 23 G CARB; 0 MG CHOL; 30 MG SOD; 2 G FIBER; 19 G SUGARS

ATHLETE’S EDGE Serves 1

PORT TOWNSEND MOJITO Serves 4

¼ cup frozen grape juice concentrate 1 cup ice cubes 2 Tbs. nonfat dry milk powder ½ tsp. electrolyte powder 1 tsp. orangeflavored fish oil Optional: ¼ tsp. vitamin C

2 cups sparkling water 3 cups ice cubes 2 limes, peeled and seeded 2 tsp. xylitol 4 mint sprigs, leaves only

PER SERVING: 200 CAL; 3 G PROT; 5 G TOTAL FAT (1 G SAT FAT); 36 G CARB; 25 MG CHOL; 60 MG SOD; 0 G FIBER; 36 G SUGARS

STRAWBERRIES AND CREAM

POMEGRANATE POWER ICY

Serves 2

1 cup vanilla soymilk ½ cup plain yogurt 1 cup frozen strawberries ½ cup silken tofu 1 tsp. vanilla extract

1 cup pomegranate juice ½ cup lemonade concentrate ½ cup ice cubes 1 Tbs. wheat germ

PER SERVING: 313 CAL; 8 G PROT; 5 G TOTAL FAT (2 G SAT FAT); 16 G CARB; 8 MG CHOL; 79 MG SOD; 2 G FIBER; 10 G SUGARS

PER SERVING: 228 CAL; 2 G PROT; 1 G TOTAL FAT (0 G SAT FAT); 56 G CARB; 0 MG CHOL; 21 MG SOD; 1 G FIBER; 51 G SUGARS

First blend lime with ice, then add the water and xylitol, and blend for a few seconds more. Pour into glasses, and garnish with fresh mint sprigs. PER SERVING: 15 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 4 G CARB; 0 MG CHOL; 1 MG SOD; 1 G FIBER; 1 G SUGARS

Try Açaí Açai—a deep purple fruit that grows in the Amazon—is prized for its antioxidant value. According to David Grotto, RD, LDN, author of 101 Foods That Could Save Your Life, “with a score of 6,576 on the oxygen radical absorption capacity test, açai pulp has more antioxidant activity than blueberries, strawberries, and red wine combined.” Because it’s so fragile, açai is rarely imported whole. Instead, it’s available in pulp, juices, powders, and concentrates, but the pulp is the form most likely to retain the fruit’s antioxidant powers. Add it to smoothies and yogurt; use it to make ice cream or sorbet; or try a glass of our delicious tea.

AÇAI ICED TEA Serves 2 (as seen on cover) 1 1 ½ 1

cup boiling water orange pekoe tea bag cup cold water cup açaí juice

1. Pour boiling water over tea bag, and steep 5 minutes. Remove tea bag, add cold water, and cool tea to room temperature. 2. Combine tea and Açaí juice in small pitcher. Refrigerate until well chilled. PER SERVING: 51 CAL; 1 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 12 G CARB; 0 MG CHOL; 8 MG SOD; 1 G FIBER; 10 G SUGARS

July 2011

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A garden fresh recipe using Carlson Norwegian Fish Oil

Carlson Norwegian Fish Oils can easily be mixed into food or be taken directly off of the spoon. Carlson The Very Finest Fish Oil provides the important omega-3’s DHA and EPA. Current medical research suggests EPA and DHA support cardiovascular, brain and vision health.* Pair Carlson ﬁsh oils with fresh, wholesome ingredients, and you’ve got a delicious and healthy snack the whole family will love.

Garden & Sea Salsa Ingredients:

Directions:

2 cups vine ripened tomatoes, chopped 2 Tbsp. red onion, chopped 2 Tbsp. serrano chilies, minced 1/4 cup cilantro, coarsely chopped 1/4 cup lime juice 2 tsp. Carlson The Very Finest Fish Oil Lemon Flavor

Mix all the ingredients together and let sit for 30 minutes to blend the ﬂavors. Be careful when mincing chilies; they are hot! For a milder salsa, use jalapeño pepper. For very mild salsa, use green bell pepper.

For more delicious recipes from Carlson visit www.carlsonlabs.com *Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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blend boosts 1

LICORICE ROOT (liquid or powder) Adds a sweet ﬂavor, helps with liver health, inﬂammation and pain, and PMS symptoms.

PROTEIN POWDER Helps with weight loss and satiety.

COCOA A low-fat source of chocolate ﬂavor, cocoa is packed with antioxidants, including resveratrol; helps with mood and energy, heart health.

Supercharge your smoothie by adding superfoods and supplements in liquid or powder form. Our favorites include:

PSYLLIUM (powder) A scoop or two of psyllium powder can help enhance digestion, promote regularity, and regulate blood sugar.

8 2

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HONEY (raw or organic) Contains natural antibacterial, sedative, and cough-suppressant properties.

10 3

COCONUT OIL Adds sweetness to smoothies, helps with energy, weight loss, and healthier skin and hair.

ECHINACEA Helps with immunity, reducing duration of an illness, and ﬁghting bacterial infections.

MATCHA (green tea powder) Boosts the antioxidant value of any smoothie and imparts energy and stronger immunity.

MAGNESIUM (powder) This vital mineral helps with heart health, stroke prevention, diabetes, mood and memory, and PMS.

ACIDOPHILUS (liquid or powder) Improves digestion, bolsters the immune system, helps treat candida.

PROPOLIS (granules) This mixture of resins, vitamins, minerals, and bioﬂavonoids is collected by bees from trees. It is thought to help inhibit the spread of bacteria and viruses; also increases energy.

GINGER ROOT Traditionally used as a digestive stimulant, ginger modiﬁes the body’s inﬂammatory response and can help prevent migraines and ease the symptoms of rheumatoid arthritis.

12 6 22

July 2011

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Stay

COOL, , COLLECTED this Summer Natural Calm 速 is the multipleaward-winning anti-stress drink that balances your calcium intake and restores healthy magnesium levels. This is especially important when magnesium is depleted during exercise and in the hot summer months.

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4/12/11 9:51 AM

★ ✩ ✩ ★ ★ ✩

★ The Newest ✩

POWER ✩ ★

July 2011

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★ ✩

✩ ★

COUPLES HOW PAIRING UP NUTRIENTS CAN BOOST HEALTH BENEFITS BY CAREY ROSSI • ILLUSTRATION BY ANNE KEENAN HIGGINS

There are some famous nutrient duos: calcium and vitamin D, glucosamine and chondroitin, and vitamin C and iron. Recently, science has discovered a few more pairings. Here, The Healthy Edge introduces you to seven synergistic super couples that could help you reap healthy beneﬁts.

Rooibos Tea + Açai Extract = Fewer sick days

Grapefruit juice + CoQ10 = Healthier heart

Rooibos is an herbal plant native to South Africa that is known for its high levels of antioxidants—specifically aspalathin and nothofagin—as well as its ability to possibly alleviate nervous tension, common allergies, and digestive problems. Its partner açai is a Brazilian berry that has been found to stop free radicals in their tracks because of its high antioxidant content. Consume them together and you’ll increase açai’s antioxidant punch by some 46 percent, according to a Texas A&M University report that was published in the January 2010 issue of the journal Food Chemistry.

Grapefruit juice is known to interact with other compounds in the digestive system. In fact, the citrus fruit can interfere with many drugs, including statins. Coenzyme Q10 (CoQ10) is a potent antioxidant and energy booster found within all cells, particularly those in the heart and brain. As we age, our levels of CoQ10 decline, which can increase risk of heart failure, heart attacks, chest pain, chronic inflammation, and high blood pressure. Chasing your CoQ10 with a glass of grapefruit juice may improve intestinal absorption of the healthful heart supplement by almost 50 percent, says a Japanese study published in the May 2010 issue of Food Chemistry.

MAKE IT WORK FOR YOU: Consider starting off your day with this juicy tea: Brew one cup of rooibos tea, and chill it in the fridge for 20 minutes. Then, combine the tea with a cup of açai juice, and serve over ice. Or try an herbal boxed tea such as Yogi Tea Seven-Berry Antioxidant, which combines rooibos with açai and six other berries.

MAKE IT WORK FOR YOU: No longer do you need to take CoQ10 with a meal. Next time, wash it down with a glass of grapefruit juice, but make sure not to take any other pills as the juice’s effects on other supplements is unknown. Try R.W. Knudsen Organic Grapefruit Juice and Paragon Plus True-Q CoQ10 (available in several different dosages).

The Healthy Edge

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POWER COUPLES

Curcumin + Vitamin D = Be er brain beneﬁts Curcumin, a component of the yellow spice turmeric, is a powerful antiinflammatory that has been linked to the reduction of Alzheimer’s disease, cancer, and kidney damage associated with diabetes; the regulation of blood sugar; and the lessening of exerciseinduced muscle soreness. When curcumin was combined with vitamin D, harmful amyloid plaques found in the brains of people suffering from Alzheimer’s disease were diminished. How? Apparently, curcumin helped immune cells, called macrophages, bind better with the plaque, which allowed these cells to engulf and digest the plaque. The vitamin D activated genes that revved up this macrophage activity. UCLA researchers concluded in the July 2009 issue of Journal of Alzheimer’s Disease that this combination might offer new possibilities in the prevention and treatment of the disease. MAKE IT WORK FOR YOU: Put vitamin D drops (such as Carlson D Drops Liquid Vitamin D3) into your turmeric tea. Also, try a turmeric supplement, such as Paragon Plus Opti-Extract Turmeric.

Omega-3 fa y acids + Glucosamine = Healthy joints

★ ✩ ★ ★ ✩ ✩ HAVE A SYNERGISTIC DAY!

Use this plan to get the most of these dynamic duos.

Breakfast: Have ½ cup blueberries and ½ cup low-fat plain yogurt with a glass of grapefruit juice and a 200 mg capsule of CoQ10.

Morning break: Drink a cup of green tea with 200–500 mg of turmeric extract standardized to at least 85 percent curcumin.

Lunch: Knock back this refreshing beverage with your favorite lunch: One cup chilled rooibos tea mixed with a cup of açai juice served over ice.

A ernoon snack: Sip turmeric tea with 1,000 IU of vitamin D dropped in.

Dinner: Pair your favorite lean protein with broccoli drizzled with a mixture of ¼ cup Greek yogurt, 1 /8 cup milk, and ½ tsp. lemon zest blended together until smooth.

Before bed: Take 1,500 mg of glucosamine sulfate supplement together with 444 mg of fish oil, of which 200 mg are omega-3 fatty acids.

You probably already know that glucosamine is the Batman of the joint-saving super duo, glucosamine-chondroitin. Well, it looks like there may be a new Robin in town—omega-3 fatty acids. These essential fats have proven to be quite the inflammation fighters. According to United Kingdom clinical trial of 177 subjects with moderate-to-severe hip or knee osteoarthritis, omega-3s help boost glucosamine’s joint health benefits. Researchers reported in the journal Advances in Therapy that the combination product reduced morning stiffness and pain in the hips and knees by between 48.5 and 55.6 percent, compared to 41.7 to 55.3 percent in the glucosamine-only group. Sounds like an omega-3 chaser is in order when taking your glucosamine. MAKE IT WORK FOR YOU: Consider chasing 1,500 mg of glucosamine sulfate with at least 444 mg of fish oil, of which at least 200 mg are omega-3 fatty acids. Or take the two together in one formula—Nordic Naturals has recently introduced an omega and glucosamine formula called Omega Joint.

Curcumin + Green Tea = Colon cancer prevention Curcumin has been shown to protect against cancer, heart disease, and inflammation. But when it’s paired with the active ingredient in green tea, a catechin called EGCG (epigallocatechin3-gallate), its cancer-fighting credentials increase. After studying the ingredients’ effects on colon cancer in Wister rats, Chinese researchers concluded in the January 2010 issue of Food and Chemical Toxicology that the combination of curcumin and green tea catechins may produce a synergistic colon cancer– preventive effect more potent than each of the compounds alone. MAKE IT WORK FOR YOU: Take 200–500 mg of turmeric extract standardized for at least 85 percent curcumin, and 500 mg of green tea extract standardized to at least 50 percent EGCG. Brands to try: Paragon Plus Opti-Extract Turmeric and Paragon Plus Opti-Extract Green Tea Rfreshr.

Calcium + Vitamin K = Stronger bones When it comes to strengthening bones, calcium’s the ticket. To make sure this mineral reaches its target, pair it with vitamin K. Studies have found that K, found in asparagus, broccoli, cabbage, and spirulina, activates proteins that direct calcium to bones to be absorbed.

MAKE IT WORK FOR YOU: Take a high-quality multivitaminmineral that has both calcium and vitamin K, or create your own bone-boosting stack by taking a vitamin K pill and a calcium supplement together. Many formulas contain both nutrients. Try Paragon Plus Osteo Defense.

Yogurt + Blueberries = Tummy troubles tamed Blueberries boost yogurt’s ability to stop inflammation in your gut, Swedish researchers reported in a 2009 issue of the Scandinavian Journal of Gastroenterology. Plus, the fiber in the fruit helps the probiotics in the yogurt survive the trek through your digestive tract so they can protect the intestine from bad-for-you bacteria. MAKE IT WORK FOR YOU: Make your go-to breakfast ½ cup blueberries and ½ cup low-fat plain yogurt (try The Greek Gods yogurt). Place ingredients in a blender with a splash of orange juice for a good-for-the-gut smoothie that you can sip on your way to work.

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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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4/8/11 11:19 AM

Summer Skin

BY MARY ANN O’DELL, MS, RD

IT’S SUMMER, AND IT’S TIME TO GET OUTSIDE! Camping, picnics, water skiing, swimming, gardening, whatever it is, most of us will spend more time outside during the summer months. Here are some tips to keep your skin protected and glowing all summer long.

PREPARING SKIN FOR SUMMER SUN Get your skin ready for summer by setting up and maintaining healthy skin lifestyle habits.

From the inside be sure to nourish and hydrate the skin. Eat plenty of antioxidantrich foods like fruits, superfruits, vegetables, and unrefined whole grains. Include good fats such as those found in nuts, avocado, flax, chia, cold-water fish, and olive oil. These healthy fats support moisture balance in the skin. Be sure to drink lots of pure water. A hydrated body helps nourish skin cells and allows water-soluble vitamins to work better.

On the outside be sure to protect your skin with a natural sunscreen or sunblock. Look for a broad-spectrum formula that protects against UVA and UVB rays. And make sure

RECOVERING AFTER A DAY OUTDOORS Spending more time outside means more sun exposure, insect bites, and other common issues related to the great outdoors. Here is an overview of how to help your skin recover from those common summer problems. Sunburn occurs from over exposure to the sun. Aloe vera gel used topically is cooling, soothing, and speeds healing. Poison Ivy, Oak, or Sumac is a common warm weather malady in many parts of the country. After exposure, use poison ivy soap and an herbal spray made with jewelweed, which helps to naturally relieve itch-

ing. Vitamin C is a natural antihistamine that reduces swelling and may help prevent infection and rash spreading. Insect Bites/ Stings. Always keep tea tree oil on hand as a natural antiseptic and insect bite soother.

OPTI-ORGANICS™ ORGANIC VITAMIN C 120 MG

PARAGON PLUS™ TEA TREE OIL

JEWELWEED IVY SPRAY

Provides antioxidant support.*

100% pure and natural antiseptic.

Topical spray for poison ivy.*

Useful for a variety of skin conditions, including blemishes, bug bites, and minor scrapes and cuts.

With grindelia, jewelweed, & witch hazel.

Essential for formation of collagen.* Provides nutrients straight from the Acerola fruit.

your sunscreen includes nourishing and protecting ingredients such as vitamin E, vitamin C, green tea, or chamomile. Protect your skin from pests with natural insect repellents. Don’t apply chemicals to your skin to keep the bugs away. Look for completely natural insect repellents made with essential oils, not toxic chemicals like DEET.

Convenient spray.

July 2011

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Hooray for the Red, White, & Blue… SUPERFOODS! BY MARY ANN O’DELL, MS, RD

FRUITS, VEGETABLES AND OTHER natural compounds come in a variety of colors and supply a host of nutrients, antioxidants and phytochemicals. Including brightly colored foods and certain food supplements regularly in the diet may help reduce risk for certain diseases. Here are just a few of the many colorful superfoods that can be added to the diet to support and enhance overall good health.

RED Tomatoes and watermelon are sources of lycopene, a potent antioxidant carotenoid. Research has shown that frequent consumption of tomato-based foods, rich in lycopene, lowers the risk of prostate cancer and pancreatic cancer. While cancer seems to be the main focus, there is gaining

CERTIFIED ORGANIC VIRGIN COCONUT OIL Rich in medium chain triglycerides (MCTs), a type of fat used by the body as fuel for energy.* Cold-pressed & unrefined. 100% pure.

interest in the benefits of lycopene in heart disease. Researchers suggest that lycopene may be able to moderately lower cholesterol levels. Nutrition experts believe lycopene may be able to influence cholesterol metabolism since it is an antioxidant.

WHITE

Commonly known as a moisturizer for the skin, more information is coming out on the benefits of coconut oil when used internally. In contrast with animal fats that contain cholesterol, coconut oil is from a vegetable source and has no cholesterol. Coconut oil is mainly composed of medium chain fatty acids (MCTs), which are easy to digest and convert to energy. They do not raise cholesterol or increase the risk of heart disease. Also unlike long-chain saturated fats, MCTs are not stored in the body as fats. In fact, studies looking at diets rich in MCTs have found they may even help with fat loss.

AÇAI XTRA™ Potent superfruit blend with Açai, blueberry, pomegranate, and red sour cherry. Offers an array of powerful antioxidants.* Supercharged with PureTrace™ trace minerals.

BLUE Although açai berries have been eaten as food for thousands of years, it was only in the 1990’s that there became an interest in and awareness of the benefits of these dark berries. Açai berries are a relative of blueberries and are rich in antioxidant anthocyanins. These antioxidants may slow the aging process and protect the body against disease. Açai also has a fatty acid content that resembles olive oil. Açai has been shown to have benefits in the digestive tract and the immune system, and is prized in the Amazon for its ability to help boost energy and mental alertness.

LYCOPENE PURE™ 20 MG Powerful antioxidant carotenoid found in tomatoes.* Provides cellular protection.* Contains LYC-O-MATO® natural tomato extract.

The Healthy Edge

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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

sleeping BEAUTY

Discover why sleep is essential for shining hair and a clear, wrinkle-free complexion

GETTING YOUR BEAUTY SLEEP is more important than ever. The need for sleep affects how you feel, but it also has a big impact on how you look. “There’s no better beauty treatment than a night of rest and recuperation,” says William Meller, MD, author of Evolution Rx. “We all look our best when we’re rested. We can go to bed with a backache, sore feet, tired eyes, and a host of worries, and when we wake up in the morning, we feel better. This is real rejuvenation.”

Find the Time For a good night’s sleep, Meller encourages people to change their thoughts about sleep and to develop new sleep patterns. “The idea that people can and should sleep for eight uninterrupted hours a night is a modern myth. If we know it’s natural to awaken several times a night, we don’t have to suffer anxiety when we do. Often, it’s the fretting about not sleeping that keeps us awake. Many people think they can or should get by on as little as six or seven hours of sleep a night. But modern science and evolutionary evidence suggest that we’re built to sleep nine hours a day—but not all at once and not all at night.” If you have the opportunity to nap during the day, even for just 20 minutes, Meller suggests you do it—just limit it to 90 minutes to avoid waking up groggy or tapping into your nighttime sleep.

Beauty Rest According to recent reports in Medical News Today, sleep deprivation can actually speed up physical aging. The state of deep sleep activates growth hormones that restore skin’s elasticity, helping smooth wrinkles and strengthen hair and nails. Because your skin absorbs moisture and nutrients best at night, that’s the ideal time to load up on serums and creams packed with vitamins and antioxidants. Some of these overnight beautifiers actually multitask and help induce a solid night’s sleep. If you have trouble winding down in the evenings, you might get more shut-eye by trying personal care products that contain sleepenhancing aromatherapy from natural essential oils. Studies indicate that certain aromas may promote sounder sleep, enhance dreaming, and improve awareness the following day. Electroencephalogram tests at the Smell & Taste Treatment and Research Foundation in Chicago indicate that lavender increases alphawave activity in the brain and helps induce sleep. Studies also show that vanilla helps people fall asleep quicker and promotes faster movement into the REM or dream state. In addition, tests conducted by the Society for Psychophysiological Research found that sleepers in jasmine-scented rooms enjoyed better quality sleep and greater morning-after alertness than those who slept in an unscented room. From youth-restoring serums and creams to aromatherapy, our beds are the new spas. Sweet dreams! 30

Devita Evening Rich Nutritional Moisturizer drenches your skin in nighttime support with aloe vera, avocado oil, and hyaluronic acid.

Derma E Tropical Solutions Anti-Aging Night Crème combines tamanu oil, CoQ10, pomegranate, green tea, and açai to restore and revive the skin.

July 2011

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6/2/11 11:37 AM

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3/22/11 2:25 PM

GO GLUTEN FREE | BY MELISSA DIANE SMITH

gluten free GETAWAY

EATING GLUTEN FREE used to mean staying at home to play it safe, or deciding to go ahead and travel knowing that you wouldn’t have many gluten-free meal options along the way. Fortunately, all that has changed. Due to the increasing number of people banishing gluten from their diets, more and more places—including national park lodges, high-end hotels, chain restaurants, and even many bedand-breakfasts—are offering gluten-free options. That means it’s now possible to eat gluten free whether you’re visiting Yosemite National Park, taking a cruise, embarking on a multi-city road trip, or traveling internationally.

Enjoy worry-free summer vacations with these healthy travel tips

Try these tips to enjoy safe, pleasurable, gluten-free trips: ALWAYS CARRY YOUR OWN SNACKS. Meal and snack service has been cut on most airplane flights, and virtually all of the food sold in airports or served on trains contains gluten. That means that it’s essential to take your own gluten-free food. Any snack will work in a pinch to give you temporary energy. But to keep yourself well-nourished for the extra time and effort involved with traveling, concentrate on combining foods into mini-meals that provide some protein, healthful fat, and unrefined carbohydrates. For example, try nuts and an apple, or Tanka Bites (buffalo cranberry jerky pieces) and carrot sticks, or simply a food bar that contains protein, such as the Organic Food Bar with brown rice protein. USE COOLERS AND REFRIGERATORS.

For road trips, pack some perishable foods— such as hard-boiled eggs, watermelon pieces, or hummus—in a small cooler. Try to stay in hotel rooms that have mini-refrigerators. That makes it possible to keep dinner leftovers as well as foods that you bring from home or buy along the way.

July 2011

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GO GLUTEN FREE

RESEARCH RESTAURANTS IN THE AREA YOU’RE GOING TO VISIT. Before you leave home, pick up a

copy of The Essential Gluten-Free Restaurant Guide by Triumph Dining, or use the Internet to find restaurant suggestions from celiac support groups in the area that you’re visiting. Get the addresses and phone numbers of places that sound appealing and map them. If you aren’t sure about the availability of gluten-free food at a particular eatery, call ahead and talk with the head chef or manager. BRING A RESTAURANT CARD WITH YOU.

Although it’s best to plan ahead and research restaurants you want to try, carrying a card that lists ingredients you can and cannot eat is good insurance. If a waiter doesn’t know which choices on the menu are gluten free— or could be made that way—give him your restaurant card and he can hand it to the chef who can quickly advise you about your options. Get printable restaurant cards at CeliacTravel.com, or order sturdier, laminated, wallet-sized dining cards in 10 different languages at TriumphDining.com.

*Adapted from Chapters 6 and 7 of Melissa’s book, Gluten Free Throughout the Year.

Melissa Diane Smith, a nutritionist who specializes in personalizing the gluten-free diet, oﬀers long-distance telephone counseling and coaching services to clients internationally. She is the author of Going Against the Grain and Gluten Free Throughout the Year: A Two-Year,r Month-to-Month Guide for Healthy Eating. To learn about her online “Going Against the Grain Group” or her free newsletter, visit againstthegrainnutrition.com. For info about her books, long-distance consultations, or nutrition coaching programs, visit melissadianesmith.com.

ALMOND BUTTER ENERGY BARS SERVES 6

Need a stabilizing snack to take on your next trip? Try these homemade bars that contain healthful fat, protein, and carbs—and no reﬁned sweeteners. 4 Tbs. Nutribiotic Plain Rice Protein powder

2 Tbs. organic unsweetened applesauce

4 Tbs. blanched almond ﬂour

4 Tbs. unreﬁned organic extra-virgin coconut oil

1 Tbs. ﬁnely shredded unsweetened coconut

4 Tbs. unsalted roasted almond butter

1 tsp. grated orange zest (optional)

3 tsp. date sugar

4 tsp. organic raisins

1½ tsp. ground cinnamon

3 tsp. chopped pecans

1. Mix protein powder, almond ﬂour, coconut, date sugar, and cinnamon together in medium bowl. In separate bowl, mix applesauce, almond butter, and coconut oil. Combine wet and dry ingredients, then fold in orange zest (if using), raisins, and pecans.

2. Spoon and press batter into six standard (2½-inch) paper muffin cups. Put filled muffin cups in airtight container, and refrigerate 2–3 hours, or overnight. Put each muffin cup in small plastic bag in your purse or traveling bag.

PORNCHAI MITTONGTARE

ASK FOR HELP WHEN YOU NEED IT. If you need additional suggestions or food-oriented advice when preparing for upcoming trips or working around other food sensitivities, consider consulting a nutritionist who specializes in gluten-free and allergy-free diets. If you’d rather not have to do any planning at all, look into joining up with a gluten-free traveling group, such as Bob & Ruth’s Gluten-Free Dining & Travel Club (bobandruths.com). Or try using a travel agent who specializes in gluten-free vacations.

On your next trip, pack some Almond Butter Energy Bars!

PER SERVING: 236 CAL; 10 G PROT; 19 G TOTAL FAT (9 G SAT FAT); 9 G CARB; 0 MG CHOL; 9 MG SOD; 3 G FIBER; 5 G SUGARS * Recipe adapted from the Amaretto Protein Bar recipe in Melissa’s Going Against the Grain book and the Carrot Cake Power Bar recipe in her book Gluten Free Throughout the Year.

July 2011

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6/2/11 10:04 AM

Beautiful Hair From the Inside-Out! • Helps reduces hair loss† • Nourishes follicles for thicker, fuller hair† • 100% natural herbal blend

Age-related hair loss affects 30 million women in the U.S., and is characterized by hair thinning and breakage around the scalp and hairline.

Results after 4 months

Shen Min® herbal formulas are specially formulated to enhance hair growth while providing nourishment for excessively thinning hair and breakage around the hairline. This helps reduce hair loss from occurring and enhances hair growth.†

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before

after

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

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2/23/11 11:07 AM

NATURAL GOURMET | BY MARY MARGARET CHAPPELL

all EARS Follow these tips to pick out the best fresh sweet corn in the produce department:

“Check the ears for a nice green color and silk on the top that looks pale and moist, not dry or moldy,” advises Tonya Martisko, owner of Gaeddert Farms in Buhler, Kan. Yellowing husks and droopy silk are signs the corn isn’t very fresh.

Avoid ears with kernels that look dented or dry. “Kernels should look like the juice would drip out of them if you popped them,” Martisko says. (Just don’t pop the kernels for real! Be a courteous shopper.)

Keep it cool. Unlike some other vegetables that do fine when stored at room temperature, corn should be refrigerated very soon after it’s picked to keep it fresh.

CORN SALAD SERVES 4

With sweet, fresh corn as the star ingredient, this salad says “summer.” If the corn is very moist and sweet, use it raw. If not, blanch the kernels in boiling water for 1 minute. Drain and refresh them in cold water to stop the cooking. The salad will hold up for hours and is best served at room temperature. 6 Tbs. olive oil, divided 1 cup ﬁnely minced red onion 2 tsp. chili powder 1 tsp. ground cumin 3 cups corn kernels 1 red bell pepper, diced 1 green bell pepper, diced 1–1½ cups peeled, seeded and diced tomatoes ¼ cup chopped cilantro 3 Tbs. sherry vinegar, or to taste

1. Heat 2 Tbs. oil in skillet over medium heat, and cook onion 2–3 minutes. Add chili powder and cumin, and cook 1 minute more. Cool in bowl. Add corn, bell peppers, and tomatoes to onion. Fold in cilantro.

2. Whisk together remaining

3 cob toppers • Chili lime butter: Combine 3 Tbs. softened unsalted butter and 2 tsp. chili powder. Spread on corn, and serve with lime wedges on the side. • Basil pesto: Thin prepared or store-bought pesto with olive oil, and brush over corn. • Chive lemon butter: Combine 3 Tbs. softened unsalted butter, 2 tsp. each chopped chives and lemon zest, and 1 tsp. lemon juice. Spread on corn.

4 Tbs. oil and vinegar, drizzle over salad, and toss to combine well. Season to taste with salt and pepper, and serve. PER SERVING: 300 CAL; 4 G PROT; 27 G TOTAL FAT (3 G SAT FAT); 22 G CARB; 0 MG CHOL; 25 MG SOD; 4 G FIBER; 6 G SUGARS

July 2011

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6/1/11 4:55 PM

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

DEODORANT BODY SPRAY All natural protection. No aluminum chlorohydrate. Hypoallergenic, fragrance & paraben free.

AGE-LESS SKIN KIN FORMULA Potent antioxidant complex to fight aging from the inside.* With vitamin C Ester (ascorbyl palmitate), DMAE, and Alpha Lipoic Acid.

NATURAL CALM PLUS CALCIUM RASPBERRY LEMON Premium sports magnesium calcium formula. Helps prevent muscle cramping & helps reduce lactic acid.* Perfect for athletes & anyone who works out.*

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WITCH HAZEL NON-DRYING ASTRINGENT All natural astringent with witch hazel extract. Cools and refreshes. Gentle, soothing and non-drying.

ACAIBLAST INSTANT ENERGY SHOT

COLOR REFLECT HAIR SPRAY Maximum hold formula stays in place and color lasts. Adds brilliant shine and conditions with pro-vitamin B-5. Extends the life of color treatments with Heliogenol.

VITAMIN C 1000 MG WITH ROSE HIPS

Powered with pure Açai fruit and green tea extract. Supplies antioxidants. Fast acting 2 ounces.

May provide antioxidant protection.* High potency Vitamin C with rose hips for synergistic effect.*

HERBAL SKIN CRACK CREAM

ASTRAGALUS 500 MG

Treats moderate to severe cracked skin on hands & feet. With lysine, myrcia oil, tea tree oil, & cocoa butter. Great for diabetics.

Supports immune health.* Provides standardized astragalus extract for consistent doses in each capsule.

6/1/11 4:56 PM

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

NON-GMO SOY PROTEIN POWDER VANILLA

Supports bone, cardiovascular, and menopausal health.* We Accept these Major Credit Cards:

www.chamberlins.com

*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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Excellent source of isoflavones. Naturally flavored, no sweeteners added.

6/1/11 3:44 PM