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February 2015

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Alteya OrganicBulgarian Rose Facial CareBio Damascena Day Face Moisturizer rejuvenates and balances skin while reducing signs of aging. This organic formula is made with Bulgarian rose oil. Bulgarian Rose Water Organic Toner is a flower water spray that is moisturizing, anti-inflammatory and anti-aging. It is made from pure, organic rose petals.

EcoFamSilver Bristles ToothbrushAnti-bacterial silver infused bristles- naturally eliminates 99% of bristle bacteria in 4 - 6 hours. With flossing micro-bristles. Phthalate & BPA free. 100% biodegradable and compostable plant starch handle. Available in Youth or Adult.

Kiss My FaceAir Kiss Spray LotionLight moisturizing air powered spray lotion. Choose from: Tropical Coconut to soften extra dry skin; Aromatherapeutic Lavender & Shea to moisturize and calm; Fragrance Free Olive & Aloe to moisturize and soothe sensitive skin.

OM Botanical100% Natural Facial CareStart with the One Step Face Wash that combines the tasks of cleansing, exfoliating and toning. Removes make-up without drying skin. Formulated with witch hazel, thyme, chamomile and castor oil. For step 2, choose a moisturizer based on your skin type. Skin Soft Moisturizer is great for teens and twentys, with its light, non-greasy texture. It nourishes

and gives skin a subtle glow. Young & Bright is an all-in-one anti-aging regimen perfect for day or night, age spots, wrinkles and dark circles. Gluten free.

Sibu SevenOmega 7 SupplementsOmega Pure is 100% pureed Himalayan seabuckthorn berries. It provides anti-inflammatory benefits and supports heart and skin health.* Omega 7 Oil or Capsules provide powerful antioxidants from 100% seabuckthorn fruit oil. Fights inflammation and helps alleviate skin conditions from the inside out.*

HerbacinKamille + Glycerin Hand CreamThe perfect cream for hard-working hands. This triple-action hand cream nourishes, soothes and protects skin with the healing powers or organic chamomile. Absorbs quickly without leaving a greasy film. Leaves skin perceptively softer and smoother.

HE_Feb15_InsideFrontCover.indd 2 1/5/15 3:05 PM

Barlean’sOmega Swirl Heart RemedyA concentrated Omega-7 supplement with a natural mixed berry smoothie taste and texture. Promotes healthy cholesterol levels by supporting healthy levels of HDL and LDL cholesterol.* Omega-7 also helps reduce the C-Reactive Protein (CRP) Index, a key to heart health.* No sugar added – naturally sweetened with xylitol.

OmamiMood FarmaImproves mood naturally, boosting the spirit and demeanor.* Calms tension and anxiety, relaxes the nerves and muscles.* Provides 30 mg clinically tested Affron® saffron extract. Safe and non-addictive.

TangutSea Berry Cardio MedWhole food supplement for natural heart health. Designed to improve cholesterol, clean arteries and provide anti-inflammatory action.* Rich in Omega 3-6-9 from 100% organic sea berry (sea buckthorn), plus flavonoids and sterols.

Dynamic HealthTart Cherry Turmeric & Ginger TonicA synergistic blend of ingredients that support healthy inflammation response.* Tart cherry is known to be rich in antioxidant anthocyanins. This formula combines cherry with turmeric and ginger for maximum results. Organic certified. Kosher and gluten free.

Wild PlanetWhite Anchovies in WaterA nutritious, heart healthy food. Rich in Omega-3, protein and calcium.

Delicious lightly salted meaty portions with a mild flavor. Sustainably sourced in the Pacific Ocean.

Health LogicsDerma Beauty HAThe skin care supplement that helps reduce fine lines and wrinkles! This formulation contains highly bioavailable hyaluronic acid (HA) from patented BioCell Collagen® and skin specific ingredients that promote vibrant, healthy and beautiful looking skin.

Nature’s WayUmcka Throat SprayNatural, fast-acting sore throat relief spray that helps shorten duration and reduce severity of symptoms. Made with clinically studied Pelargonium sidoides 1X. Natural cherry-menthol flavor spray cools and soothes.

Livon LasbsLypo-Spheric Vitamin C 1000 mgUnique blend of vitamin C and phospholipids, providing

maximized bioavailability from lyposomal nano-spheres. Antioxidant support in a convenient single-dose packet.* Great for immediate immune system support while traveling or on the go.* Gluten free. Sugar free. Vegan.

HE_Feb2015_Page1.indd 1 1/5/15 9:18 AM

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

of natural health and nutrition.

SUPPLEMENT ADVISOR 8Grape Expectations. Super supplement resveratrol can

boost your health in a variety of ways.

HERBAL ADVISOR 10All-Purpose Herb. Why comfrey should be a staple in

any natural medicine chest.

HEALING EDGE 12Digestion & Aging. Natural ways to tame tummy

troubles that often come with age.

EXPERT’S CORNER 14The Best Diet for You. How to choose a weight-loss plan

that meets your unique goals.

DAILY IMMUNITY 16Staying well this time of year is no easy feat, but here are

four practical ways to protect yourself from winter woes.

A POWERHOUSE NUTRIENT 17How L-carnitine can boost your energy, protect

your heart, promote brain function, and more.

ARE YOU HEART SMART? 24Diet, supplement, and lifestyle tips that can help

keep your ticker in top shape.

HEALTHY BONES FOR LIFE 25It’s never too early to start staving off osteoporosis,

so keep your bones healthy at any age with these

natural strategies.

PURE BEAUTY 26Super Serums. Nutrient-packed products that can

give your skin that youthful glow.

CLEAN EATING 28The Other Red Meat. A staple of the Native

American diet, bison is making a comeback in

modern cuisine.

NATURAL GOURMET 32Sweet Somethings. Celebrate a guilt-free

Valentine’s Day with decadent dark chocolate.

F e b r u a r y 2 0 1 52

18 Vegan Savvy Going meatless isn’t as hard as you think. Just follow

these tips for avoiding common pitfalls of the vegan diet to ensure that you’re getting all the nutrition you need. Plus, check out our bevy of animal-free recipes to help you get started.

22 Kick Candida to the Curb Yeast infections are a fact of life—one that we don’t

always want to talk about. But knowing which foods to eat, which to avoid, and which supplements to take can go a long way toward eliminating candida problems for good.

features

February 2015

HE_February2015_TOC_JS.indd 2 1/5/15 2:59 PM

Learn more at AmericanHealthUS.com©2015 American Health Inc. | 14-AH-1197

, Ester-C® and The Better Vitamin C® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744.

The Better Vitamin C.®

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C®

Ester-C® Capsules, Tablets or Delicious Orange Eff ervescent.

Available at health, natural food and vitamin specialty stores.

BN_Jan15_batch print.indd 6 11/21/14 10:19 AM

F e b r u a r y 2 0 1 54

Editorial Director

Art Director

Executive Editor

Copy Editor

Beauty Editor

Research Editor

Contributing Editors

Production Director

Production Manager

Nicole Brechka

Judith Nesnadny

Jerry Shaver

Ann Nix

Sherrie Strausfogel

Sam Russo, ND, LAc

Antonina Smith, Vera Tweed

Cynthia Lyons

Mark Stokes

Business & Editorial Offices

Vice President, General Manager

kpaulsen@aimmedia.com

Group Publisher

800.443.4974, ext. 708

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561.362.3955

Midwest Ad Manager

800.443.4974, ext. 703

West Coast and Mountain Ad Manager

310.456.5997

Retail Development Group

Director, Retail Development and Custom Marketing

800.443.4974, ext. 702

jpotter@aimmedia.com

Business Development

702.219.6118

Accounting & Billing

310.356.2248

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310.356.2272

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300 N. Continental Blvd., Ste. 650

El Segundo, CA 90245

310.356.4100; Fax 310.356.4110

Kim Paulsen

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Cindy Schofield

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

John Potter

Kim Erickson

Yolanda Campanatto

Mary Brahim

THE HEALTHY EDGE. Vol. 5, No. 1. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

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

For many of us, February means only one thing: the Super Bowl. But if sports aren’t your thing, this month also offers Valentine’s Day, our annual celebration of affairs of the heart.

The heart, of course, is much more than just a symbol of our capacity for love, it’s also one of the most important organs in the body. And that’s why we’ve packed this issue full of heart-healthy tips to keep your ticker in top shape this February—and all year ‘round.

One of the best ways to improve heart health is to lose weight, but that’s not always easy—especially with the confusing assortment of diet programs and products available today. Our expert, Emily Kane, ND, offers her advice for cutting through the clutter and finding the right weight-loss plan for you (p. 14).

In addition to losing weight, there are a number of diet and lifestyle changes you can make to reduce your risk of heart disease, as nutritionist Sally Karlovitz outlines in “Are You Heart Smart?” (p. 24). Supplements also play an integral role in heart health, so we’ve included an in-depth look at two of the best: resveratrol (p. 8) and L-carnitine (p. 17).

Of course, no Valentine’s Day would be complete without a little indulgence, and we’ve got that covered, too, with “Sweet Somethings” (p. 32). Succulent, fresh fruit dipped in heart-healthy dark chocolate makes for a decadent, guilt- free treat that you and your sweetie are sure to love.

From the Heart

Jerry ShaverExecutive Editor

Have a question or comment? Email us at healthyedgemag@gmail.com.

letter from the editor

HE_February15_Masthead_JS.indd 4 1/5/15 9:23 AM

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itamin an

d Herb

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F e b r u a r y 2 0 1 56

newsflash

How to Take Your DYou can reap greater rewards from vitamin D supplements by taking them with a meal that contains fat, according to a study at Tufts Univer-sity. Researchers gave high-dose vitamin D supplements to 50 healthy older men and women, with three types of meals: fat-free, and 30 percent fat with two different combinations of fats. Compared to the fat-free meal, both fatty meals produced blood levels of vitamin D that were between 11 and 52 percent higher (individuals differed), or 32 percent higher, on average. The study, which was published in the Journal of the Academy of Nutrition and Dietetics, found that the type of fat did not affect absorption.

Is Your Neighborhood Making You Forgetful?Neighborhoods that are enjoyable for walking do, in fact, encourage people to walk more, and studies show that their residents are thinner and more fi t. Now, University of Kansas researchers have identifi ed some specifi c neighborhood characteristics that help older people to maintain mental alertness and memory, as well as physical health. Some helpful neighborhood features:

> Having places to walk to (not too far), such as shops

> Sidewalks that are in good shape

> Walking trails that are safe

> Benches to stop and rest

> Traffi c lights that allow enough time to comfortably cross the street

> Somewhat complex routes to a destina-tion (more common in older, built-up communities)

It turns out that when routes are too simple, such as a long, straight line, mental function declines more rapidly.

GINSENG HELPS KIDS WITH ADHDA study of children between the ages of 6 and 15 with ADHD found that Korean red ginseng can deliver significant improvement. In the study,

published in the Journal of Child and Adolescent Psychopharmacology, researchers tested 1 gram of the supplement, twice daily, against

a placebo. After 8 weeks, standard tests that measure hyperactivity showed that kids who took ginseng had improved from an average

score of 3.09 to 1.76, while those taking a placebo changed very little, from 3.81 to 3.03. An earlier study found that

American ginseng, in combination with ginkgo, also improved ADHD among children between the ages of 3 and 17.

Saturated Fat is not a MonsterDespite the fact that many doctors still view saturated fat as a major culprit in disease, it simply isn’t so. Evidence of this, although largely ignored, has existed for decades, and now, a study from Ohio State University proves the point.

“We had people eat two times more saturated fat than they had been eating before entering the study, yet when we measured saturated fat in their blood, it went down in the majority of people,” says Jeff Volek, PhD, professor and senior author of the study; “Other traditional risk markers improved, as well.”

What does lead to disease? Too many carbo-hydrates. But, says Volek, “When you consume

a very low-carb diet, your body preferentially burns saturated fat.”The study aimed to identify the point at which people started burning fat.

This turned out to be somewhat different for each individual, but in all cases was significantly lower than the amount of carbs found in typical American diets. The lowest-carb intake was 47 grams per day.

CALCIUM-COLLAGEN COMBO BUILDS BETTER BONESA yearlong study at Florida State

University found that a special

combination of calcium and col-

lagen, called KoAct, is even more

effective than calcium plus vitamin

D for women’s bone health. The

study, published in the Journal of

Medicinal Food, tested the supple-

ments on 39 women. Researchers

found that during 12 months, those

taking calcium and vitamin D had a

3.73 percent decrease in bone min-

eral density, but among those taking

KoAct, the decrease was only 1.23

percent. KoAct is an ingredient in

Life Extension Bone Strength Formula

and other supplements.

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F e b r u a r y 2 0 1 5

supplement advisor

8

R esveratrol, the key ingredient in red wine, gained notoriety a few years ago after animal studies found that

it extends life. Since then, more than two dozen human studies have shown that it improves health in many ways.

“Resveratrol is a very powerful activator of our genes, which determines sickness or health,” says Joseph Maroon, MD, author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life.

Genes are not constantly active. “They sit there in our cells,” Maroon explains, “and do nothing until acted upon.” For example, if you eat a greasy burger, it triggers a mechanism that tells your genes to produce infl ammatory agents. In contrast, if you eat a Mediterranean diet that includes plenty of fresh vegetables and healthy fats, it signals your genes to produce anti-infl ammatory substances.

Just like a healthy diet, resveratrol activates genes in a positive way. These are its key eff ects:

Calming InflammationChronic infl ammation underlies many conditions, including heart disease, stroke, arthritis, cancer, multiple sclerosis, and even weight gain. In arteries, infl amma-tion causes platelets to accumulate and blood to clot, blocking arteries and possibly leading to heart attacks.

Resveratrol has an anti-infl ammatory eff ect. In a yearlong Spanish trial, researchers compared the eff ects of resveratrol, a placebo, and a grape

By Vera Tweed

grape expectations

supplement that didn’t contain resveratrol on 75 people at high risk for heart disease. In the study, published in The American Journal of Cardiology, those taking resveratrol reduced infl ammation by 26 percent. Other risk markers were also substantially reduced. Neither the grape supplement nor the placebo demonstrated any benefi cial eff ects.

Balancing Blood SugarSeveral studies have found that in type 2 diabetics and other people with abnor-malities in blood sugar or insulin, resvera-trol helps to restore normal function, which is the key to preventing or treating diabetes. In one study, published in the British Journal of Nutrition, researchers concluded that resveratrol improves insulin sensitivity, which enables blood sugar to be utilized for energy rather than accumulating in the blood and damaging arteries. As a bonus, the supplement doesn’t reduce blood sugar that is at healthy levels.

Protecting against TumorsAnimal studies found that resveratrol protects against growths that may develop into cancer, especially in the skin, colon, liver, and pancreas. And in cell studies, it has stopped the growth of cancer cells.

Enhancing PerformanceResveratrol may enhance physical and mental performance, according to a study at Marywood University in Scranton, Pa.

In a group of 51 sedentary people, researchers compared the eff ects of a placebo and a supplement with resveratrol, grape extract, and quercetin, taken for three months. The resveratrol supplement helped the heart work more effi ciently during exercise and improved verbal memory.

Living Longer?Studies show that resveratrol is a strong antioxidant, considered benefi cial in protecting against premature aging and disease in general. In fruit fl ies, worms, fi sh, and mice, resveratrol has actually extended lifespan. Will it do the same for people? Because humans live much longer than the tested animals, it will take decades for scientists to reach a defi nitive conclusion. Meanwhile, human studies have shown that resveratrol supplements are safe and benefi cial.

Genceutic Naturals pTeroBlue + Resveratrol is a potent antioxidant blueberry complex containing trans-pterostilbene and trans-resveratrol.

Akin’s and Chamberlin’s True Resveratrol provides plant-sourced resveratrol with red wine extract to promote cellular longevity and heart health.

Reserveage Resveratrol Tonic is a cellular, age-defying liquid tonic made with organic French red grapes and a powerful antioxidant super berry blend with açai, goji, and more.

Learn five ways resveratrol supplements can boost your health

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Comfrey has been used since ancient times to heal wounds

and prevent infections.

F e b r u a r y 2 0 1 5

By Vera Tweed

Why comfrey should be a staple in any natural medicine chest

10

herbal advisor

all-purpose herb

Comfrey is an herb with a long history of healing. In the chariot races of ancient Rome, comfrey leaves were

applied to injuries to stop heavy bleeding. And from the time of Alexander the Great to World War I, army medics relied on the herb’s power as a topical treatment for wounds. Native Americans considered comfrey a sacred healing plant and drank it as a tea, as well as using it topically.

In medical texts, comfrey was a staple before the invention of antibiotics, and medical journals described some seemingly miraculous results. Holly Lucille, ND, author of The Healing Power of Trauma Comfrey, recounts some documented cases, including one where comfrey poultices healed a seriously injured foot that otherwise would have been amputated. In another, comfrey poultices healed a seemingly untreatable, malignant tumor on a man’s face.

Recent HistoryLike many herbs, comfrey was replaced by drugs in modern medicine, but it also faced another problem: potential toxicity. In addition to healing components, most comfrey plants contain toxic substances known as a pyrrolizidine alkaloids (PAs), which can harm the liver when ingested. Consequently, comfrey products are sold only for topical use.

According to Lucille, PAs have diffi culty crossing the skin barrier, but many comfrey products still carry warnings, especially in the case of open wounds. There are comfrey plants, however, that have been bred to contain no PAs in their leaves, or have had their PAs removed. Some products are also formulated to contain minute amounts of PAs.

In Germany, where comfrey is regulated as a licensed medicine, there are offi cial guidelines for PA levels, and small

amounts are thought to be safe. In the US, there are no similar guidelines, and some American herbalists believe that the risk from PAs in comfrey has been inaccurately assessed and overstated. Because some toxicity warnings may be overzealous, the herb has at times been overlooked as a viable natural remedy.

Healing IngredientsTopical comfrey products can speed up the healing of sprains, strains, bruises, sore muscles, pulled ligaments and tendons, cuts and scrapes, and even fractures. They can also reduce back and joint pain.

The herb’s benefi cial substances include:Allantoin: Promotes wound healing and increases production of white blood cells, which wards off infection. Once absorbed by the skin, allantoin can reach and heal cartilage, tendons, and bones. Allantoin is a key ingredient in many personal care products that help to moisturize and soothe skin.Rosmarinic Acid: Fights infl ammation and swelling, and slows down cell damage. It reduces production of excess fl uid by cells in damaged tissues.

Research HighlightsComfrey creams or ointments tested in studies have typically been those without any PAs, such as Traumaplant Comfrey Cream or German products that aren’t available in the United

Terry Naturally Traumaplant Comfrey Cream is made with all of the beneficial components of the plant—blossoms, leaves, and stems.

Herb Pharm Comfrey Dried Root liquid extract uses only certified organic dried comfrey root and alcohol, and can be applied directly to skin.

Pure Life Soap Coconut Milk & Vanilla Body Lotion is deliciously

soft, soothing, and hydrating with coconut milk, coconut oil,

aloe, and comfrey. c

States. Altogether, published studies have included more than 600 people, including children as young as age 3.

According to a review published in Phytotherapy Research, topical comfrey without PAs is both safe and eff ective for joint pain and swelling from arthritis, muscle pain, back pain, sprains and strains from sports or other accidents, and for contusions. The reviewers also concluded that it is safe for children age 3 or older.

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By Michael T. Murray, ND

F e b r u a r y 2 0 1 512

digestion & aging

A s many people age they develop digestion issues, but supplements can help. Here’s a closer look.

Hydrochloric Acid Although most people with indigestion think they have too much stomach acid, a lack of gastric acid secretion is actually the more common cause of indigestion and heartburn. That’s why hydrochloric acid (HCL) supplements provide relief for many.

There are many symptoms and signs that suggest impaired gastric acid secretion, including bloating, belching, food allergies, diarrhea, constipation, cracked fi ngernails, and iron defi ciency. In addition, a number of diseases have been linked with insuffi cient gastric acid output, including asthma, celiac disease, diabetes, chronic autoimmune disorders, and lupus.

Since not everyone can have detailed gastric acid analysis to determine the need for HCL supplements, here is one way to determine your perfect dosage: Start by taking one tablet or capsule containing 500–600 mg of HCL with a large meal. If it doesn’t aggravate your symptoms, try upping the dosage—two tablets or capsules with the next meal, three with the meal after that, and so on. Continue to increase the dose until you reach seven tablets, or until you feel warmth in your stomach, whichever occurs fi rst. A feeling

healing edge

of warmth in the stomach means that you have taken too many tablets with that meal, and you need to take one less tablet for a meal that size. It’s a good idea to try larger doses again with another meal—you want to make sure that HCL caused the warmth and not something else.

After you’ve determined the most you can take with large meals, maintain that dose at all meals of a similar size, and take less with smaller meals. When taking a number of tablets or capsules, take them throughout the meal.

As your stomach starts producing enough HCL on its own, you will notice that warm sensation again; when this happens, reduce your dosage accordingly.

DGL for Peptic UlcersDGL is short for deglycyrrhizinated licorice, which is produced by removing glycyrrhetinic acid from a concentrated licorice extract. (This particular compound is removed from the herb because it can raise blood pressure in some individuals.)

DGL is highly eff ective in treating even the most severe peptic ulcers. Rather than inhibit the release of acid, DGL stimulates the normal defense mechanisms that prevent ulcer formation. It improves both the quality and quantity of the protective substances that line the intestinal tract, increases the lifespan of the intestinal cell, and improves blood supply to the intestinal lining. There’s also some evidence that it inhibits growth of H. pylori bacteria.

The standard dosage is 2–4 chewable tablets (380 mg) taken 20 minutes before meals. DGL should be continued for at least

8–16 weeks after there is a full therapeutic response.

Digestive EnzymesWhen heartburn, abdominal bloating

and discomfort, and gas occur within the fi rst

The most essential supplements for digestive health in seniors

Natural Factors DGL Licorice Root Extract contains 400 mg of deglycy-rrhizinated licorice root extract in each chewable tablet.

Paragon Plus Super-Zyme Complex contains enzymes, HCL, and herbs to enhanced and support overall digestion.

15–30 minutes after eating, it’s usually due to a lack of HCL secretion. But if these symptoms occur more than 45 minutes after eating, it’s usually a sign that you are lacking pancreatic enzymes.

Digestive enzyme products are the most eff ective treatment for pancreatic insuffi ciency. These preparations can include enzymes from fresh hog pancreas (pancreatin) or vegetarian sources such as bromelain and papain. In my experience, the best results are found from multi-enzyme preparations from vegetarian and fungal sources. They are more resistant to digestive secretions and have a broader range of activity.

The Importance of ProbioticsAs people age, diet, prescription drug use (mainly a history of antibiotic or antacid use), and a decline in digestive secretions may cause changes in the benefi cial bugs that inhabit their digestive systems. Supplementing with Bifi dobacteria has been shown to produce a multitude of benefi ts in baby boomers and older adults, including improved bowel function (reducing constipation and/or diarrhea), enhanced immunity, and reduced infl ammation.

Viva Vitamins Ultra Duo Dophilus contains 15 billion organisms of

Lactobacillus and Bifidobacteria to support digestive health.

Most people experience significant relief of ulcer symptoms with DGL licorice, which comes from the herb’s root, within 30 days of use.

HE_Febraury15_healingEdge_JS.indd 12 1/5/15 3:10 PM

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

doesn’t mean it is. Sensitive skin isn’t the same for everyone. Sometimes it’s about fragrance.

Sometimes color. Sometimes you just don’t know.

Sensitive skin needs a higher level of care. And that’s the whole idea behind everclēn®.

everclēn says no to those ingredients that can irritate sensitive skin… soaps, fragrances, and artifi cial

colors. Instead, we craft every everclēn formula to include plant-based, non-GMO ingredients.

The result? All of the good… none of the bad… just soft, radiant, skin.

It’s one thing to say that your skincare is created for sensitive skin… it’s another to say

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©2015 Home Health Products, LLC

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F e b r u a r y 2 0 1 514

the best diet for you

expert’s corner

Q: It seems like every week I hear about a new miracle diet. Which one is really the best? — Rhonda W., Columbus, Ohio

A: This is one my favorite topics, and a question I grapple with every day in my offi ce. To really deter-mine the “best” diet, you have to consider your individual needs and goals. For people who are overweight, for instance, I generally recommend a low-carb or no-carb diet. But even that isn’t always the best option. For someone with kidney disease, for example, a high-protein diet can be dangerous.

Don’t Fall for ConvenienceThe common denominator of all “best” diets is a focus on fresh, whole foods, especially nutrient-dense vegetables. As one of my nutrition mentors liked to say, “Only eat food that would rot, but eat it before it does.”

Much of the food (or as Michael Pollan, author of Food Rules and other books,

would say, “food-like substances”) found in the center aisles of

conventional grocery stores has a scary-long shelf life.

especially those with type O blood, women who menstruate heavily, or athletes, feel much (much) better when they eat meat. However, there are way too many people on the planet for everyone to eat meat every day. We would wipe out our forests pasturing cows in 10 years if everyone aimed to get meat on every table, every night. It’s therefore important not to lose sight of the planetary impact of our food choices.

A good compromise for meat eaters is to choose only organic or wild meat, fi sh, and poultry—if you have no idea where the slab of fl esh came from, avoid it. And limit your intake to 2–5 servings per week.

Guide to Good FatsJust as there are “good” proteins (organic, grass-fed) and “bad” proteins (corn-fed cows from factory farms), there are also “good” and “bad” fats. The good fats, which you should get regularly in your diet, are relatively unprocessed. Think olive oil, coconut oil, and organic butter. Avoid fats made in a lab, such as margarine, which is usually crammed with hydrogen molecules so it won’t go rancid. Hydrogenated fats assume an unnatural carbon-chain structure that renders the body’s cell walls and tissues stiff and less resilient to stressors.

Food in a box is typically laden with toxic preservatives, and the inner lining of food cans generally contains BPA, a known endocrine disruptor.

When shopping for healthy options, it’s important to remember that the more a food is marketed or advertised, the less wholesome it’s likely to be. After all, you don’t see a lot of television commercials for organic home sprouting kits, or corporate sponsorship of community gardens.

Don’t fall for the lure of convenience. Taking care of yourself requires time and commitment, and it’s the most important commitment you can make. I strongly recommend planning a week’s worth of meals before you go shopping, and try to stick to the plan.

Go heavy on fresh produce, and make a yummy vegetable-based soup or stew and an interesting salad that will last for several servings. Center your evening meals around fresh-as-possible vegeta-bles, and then add a little organic meat or fi sh. Or, if you prefer to avoid meat, pad your meals with plenty of protein-rich nuts, cheeses, eggs, or legumes.

How to Enjoy MeatHumans are omnivores: Our digestive

systems are designed to handle meat. This is where things can

get tricky. Some people,

If today’s overload of diet approaches leaves you at a loss, here’s sane advice on what to eat

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15T h e H e a l t h y E d g e

by Emily A. Kane, ND, LAc

Polyunsaturated fi sh oils are readily absorbed in our small intestine and deliver healing nutrients, fuel, and building blocks for the nervous system. Saturated fats get tucked away in adipose tissue and the inner lining of arteries, and the only way to prevent atherosclerosis is to simultaneously eschew bad fats while feasting on plenty of nutrient-rich, naturally pigmented, vegetables. It’s the pigments (chlorophyll, beta-carotene, lycopene, anthocyanins), fi ber, and moisture content that make vegetables so awesome.

How to Deal with CarbsCarbohydrates are the most diffi cult macronutrient for many of us to manage. Let’s face it: We love carbs. Eating carbs gives us energy and pleasure. But we have to make smart choices.

“Good” carbs include whole grains (unbleached rice, barley, quinoa); organic root vegetables (potatoes, carrots, beets, rutabagas, turnips); oats (especially steel cut); and starchy legumes (black and kidney beans).

Heavily marketed white carbs that are mixed with sugar and packaged in boxes are designed to make you crave more. They’re no good for your body, your mind, or your soul. They really do a number on your blood sugar, turning what should be a steady blood glucose level of 70–100 ng/mL into a wild roller-coaster ride. Do yourself and your family a huge favor and just swear off white sugar, white fl our, and refi ned carbs. Within a few weeks, you’ll notice that they taste hideously sweet and fake. And you’ll also notice how much better you feel when you’re not riding the blood sugar roller coaster.

Dr. Kane’s Weight-Loss AdviceIf you want to lose weight, you need to be in a state of ketosis while shedding pounds. This is when the body burns stored fat. To reach and maintain a healthy weight, you ultimately need to fi gure out how many—and what kind of—carbs you can eat without packing back on the pounds.

You will need to put time into your food plan every week. Just face that fact and schedule it like you schedule exercise, work, and fun.

I never encourage patients to drink alcohol, but if you enjoy moderate social drinking and it doesn’t put a barrel on your belly, alcohol may reasonably be your carb of choice. For those who aren’t wheat intolerant, fresh, high-quality bread may fi t the bill. No matter what you choose, the key is moderation and maintenance. If you fi nd the scale creeping up again, cut it out.

Just remember: there is no such thing as an “essential carbohydrate,” as opposed to “essential amino acids” (protein) and “essential fatty acids.” We can live perfectly healthy lives without eating simple carbs (sugar, fl ours, alcohol). We cannot live without eating protein or fat (unless you have extra fat to burn, then it’s fi ne to go on a ketogenic

low- to no-fat diet until you reach a healthy weight).

Unless you’re fabulously wealthy and can hire a full-time organic chef, you will need to put time into your food plan every week. Just face that fact and schedule it like you schedule exercise, work, and fun—it will become part of your routine in no time.

COOKING LESSONS Need help putting together healthy,

veggie-rich meals that are easy-to-make

and delicious? Try these great websites:

cookusinterruptus.com

heartofcooking.com

nourishingmeals.com

NoWheatNoDairyNoProblem.com

HE_February2015_ExpertsCorner_JS.indd 15 1/5/15 9:31 AM

Myco-8™ Defense Formula

All Well™ Immuno-Daily™

Supports a healthy immune system.*

With astragalus, echinacea, & red root for immune support.*

Enhanced with eleuthero, licorice, & suma as adaptogens.*

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Certified organic 8-mushroom matrix.

Gluten free.

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.

aily

F e b r u a r y 2 0 1 516

WEATHER FLUCTUATIONS, sick people, and more indoor time make for a high-risk environment to become ill. How do you protect yourself each day? Try a proactive approach to health by taking these 4 steps now to keep you and your family’s immune systems strong.

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. Adaptogen herbs, such as suma and eleuthero, are effective in balancing the body’s response to stress and reducing the negative effects of stress.

Modify the Diet. Fresh foods, especially fruits and vegetables, are rich in antioxidants that promote overall health. Probiotics, found in yogurt, kefir, and cultured foods, also support immune health. Cutting back on processed and fried foods, and consum-ing more whole foods, will eliminate the excess sugar and fat that can weaken the immune system.

Enhance with C & D. Vitamin C is an essential nutrient for immune health. Vitamin C has antiviral properties and is a potent antioxidant, making daily use of vitamin C essential for healthy immunity.

4 Steps to Everyday Immunity BY MARY ANN O’DELL, MS, RD

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 fewer upper respiratory tract infections than those who were deficient in vitamin D.

Get Help from Nature. Medicinal mush-rooms, such as reishi, cordyceps, and maita-ke, are rich in beta glucans, which have the ability to enhance natural killer (NK) cell

activity. NK cells are part of the immune system that promote deep immune health, fighting off viral-infected cells. These mush-room extracts can be used on a daily basis. Astragalus is a Chinese herb that increases the body’s production of interferon, a sub-stance that activates immune cells and inter-feres with the spread of viruses.

These are 4 steps you can take every day to keep your immune system strong so you stay healthy all year.

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

L-Carnitine Liquid 1,000 mg

Facilitates transfer of fatty acids into mitochondria for cellular energy production.*

Light citrus flavor.

1,000 mg per tablespoon.

PurExtract™ Maca

Helps maintain healthy sexual function.*

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L-Carnitine: A Powerhouse NutrientL-CARNITINE IS A NATURALLY occurring vitamin-like substance that plays a role in energy metabolism, and may play a role in heart health, fat metabolism, lung health, and brain health.

Energy & Fat Metabolism. Every living cell in the body contains structures called mito-chondria, the powerhouses of the cell that produce energy. Carnitine’s role is to transport fats into the mitochondria where they are oxidized (burned) for energy production. This makes one of carnitine’s functions converting stored fat into energy. This is why carnitine is commonly used in weight-loss formulas. It’s also used by athletes and fitness enthusiasts since it increases the ability to perform exercise longer and prevents muscle fatigue.

Heart Health. There is increasing evidence that carnitine may have a benefit in the treat-ment of congestive heart failure, arrhythmia, and peripheral vascular disease. Several stud-ies have shown that carnitine, in conjunction with appropriate medical therapy, may help reduce injury to the heart and improve recovery from a heart attack. Carnitine’s role in energy production may explain how it helps support heart health.

Lung Health. One study reported that carnitine supports lung health in children with suboptimal lung health. When compared to children with healthy lungs, children with less than optimal lung health were found to be deficient in carnitine. Administration of carni-tine to these children resulted in enhancement of lung function.

Brain Health. An acetylated form of L-carnitine, acetyl L-carnitine (ALC), may be useful in promoting brain function because it readily enters the brain. Research suggests it may have a beneficial effect on some clinical features of Alzheimer-type dementia, particularly related to short-term memory. ALC may be able to slow down, or even reverse, brain dete-rioration. It may also give people the ability to think clearer.

Diabetes. Research has also looked at ALC and its role in complications related to diabetes. An analysis of trials using ALC found that treatment with ALC was helpful in alleviating the pain and other symptoms associated with diabetic neuropathy, the nerve damage that can occur as a result of diabetes

Acetyl L-Carnitine 500 mg

Supports memory & mental well-being.*

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May improve intracellular energy transfer.*

BY MARY ANN O’DELL, MS, RD

qmg

Q & AQ: Can you tell me about the herb maca? What is it used for?

A: Maca has generated a lot of interest over the last few years. This ancient food was a staple of the Incan people, and has been used for hundreds of years in Peru as both food and medicine. Maca was highly prized by the Incan culture who would feed it to their warriors before battle for stamina and energy. Both the Incans and their Spanish conquerors found that maca, when fed to livestock, increased their fertility and breeding. Today, studies on maca are revealing the many benefits of this root. Maca has been shown to have a positive effect on sperm count in men and on libido in both men and women. Maca has also been shown to have ben-efit for menopausal complaints, general fatigue, and mood. Maca is considered to be an adaptogen, an herb that nor-malizes body functions during stress. Maca may help relieve the negative effects of stress in the body, allowing users to handle stress better. Maca has even been called “Peruvian ginseng” because of its adaptogenic function and because it helps to increase stamina and overall energy.

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Going meatless can be a breeze if you take the

advice of our experts, avoid common pitfalls, and

focus on the right foods and supplementsBy Vera Tweed

VEGANSAVVY

KARMA BURGERS

WITH CHIPOTLE

MAYO, p. 21

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19T h e H e a l t h y E d g e

Betty’s been at it the longest—she hasn’t eaten meat, fish, or poultry for about 30 years. But while the others have adopted animal-free diets more recently, they go a step further by being vegans. That means foregoing all foods that come from animals or insects, including dairy, eggs, and honey. Many vegans also avoid all other types of animal products, including leather, wool, silk, and even furniture polish made with beeswax.

Celebrities aside, about 4 percent of American adults are vegetarians, and about one-quarter of those are vegans, according to the latest poll by The Vegetarian Resource Group (vrg.org), which asked more than 2,000 people about their eating habits. However, it’s estimated that nearly half of us eat meatless meals at least some of the time.

Concern for animals, the state of the planet, and one’s own health are the main reasons for adopting an animal-free diet.

Aside from Betty White’s testament of high energy and good health, scientifi c research involving more than 140,000 North American and British adults has shown that vegetarians may live up to seven years longer than meat-eaters, with up to one-third fewer cases of heart disease and diabetes, as well as fewer cancers.

Despite these fi ndings, there are some pitfalls to going meatless. But with the right foods and supplements, you can take full advantage of the health benefi ts of an animal-free diet.

Top 4 Superfoods “The biggest pitfall is not planning what you’re going to eat,” says Melissa Costello, certifi ed nutritionist and author of The Karma Chow Ultimate Cookbook. “People want convenience, so they turn to processed foods.” Relying on pasta or vegan pizza is a common mistake.

In addition to fresh vegetables and beans—as well as coconut, rice, almond, and oat milks—these are Costello’s four favorite vegan alternatives:

1TEMPEH: A high-protein meat substitute made of fermented soybeans, tempeh is less processed, more nutritious, and easier to digest than tofu, says Costello.

She recommends:

1. Using an 8-oz. block of tempeh, cut one-half for a man or one-quarter for a woman.

2. Steam for 7 minutes to “open up the pores,” so it will absorb more fl avor.

3. Pour your favorite marinade over the tempeh and let it soak at room temperature, 20–30 minutes.

4. Bake 15–20 minutes in a 350°F oven, or fry in a pan or on the grill.

2QUINOA: This seed is a good source of plant protein. Cook a batch per package directions, and keep it handy in the fridge for up to 4–5 days. Eat it for breakfast, hot

or cold, with fruit and a few nuts. Or mix it with a salad for lunch or dinner. A typical serving is ¼–½ cup.

3VEGAN BUTTERS: Try coconut oil for cooking. Many people also like it on toast. Avocado and nut and seed butters also make great spreads, and they all contain

healthy fats.

4VEGAN PARMESAN: Nutritional yeast (in fl akes) has a cheesy fl avor. Costello recommends sprinkling it on popcorn, pasta, and salads in place of Parmesan cheese.

Beans are a staple of a plant-based diet. But they can be difficult to digest and cause gas if your body isn’t used to plenty of fiber. Here are a couple tips to avoid problems:

1. COOK WITH SEAWEED: Julie Morris, vegan chef, recipe developer, and author of Superfood Kitchen: Cooking with Nature’s Most Amazing Foods, recommends adding seaweed to the water when cooking dried beans. For one pot, add a couple of strips of dried kombu or wakame, and remove them after the beans are cooked. These seaweeds are tough and won’t break or dissolve, but they will add flavor, iodine, minerals, and enzymes that help you digest the beans.

2. TRY DIGESTIVE ENZYMES: Ashley Koff, RD, a dietician who works with many celebrities and leading integrative physicians, calls digestive enzymes “your personal assistant for the digestive tract.” Take enzyme supplements (derived from plant sources) with your first few bites of a meal. For tummy upset or bloating after eating, take enzymes again, up to an hour or two after a meal. Koff recommends Enzymedica Digest Gold + Probiotics.

What do Brad Pitt, Ellen DeGeneres, Bill Clinton, and Betty White have in common? They’re all vegetarians.

TWO SIMPLE STEPS TO BETTER DIGESTION

HE_February2015_Feature_Vegan_JS.indd 19 1/5/15 3:15 PM

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Coconut Whipped Cream

MAKES ABOUT 2 CUPS

Contrary to popular opinion, going vegan doesn’t mean that you have to com-pletely forgo treats. Coconut milk makes a decadent and delicious dairy-free whipped cream, with a texture that's just like the real thing. Add a dollop or two to vegan cheesecake, ice cream, pie, or a bowl of fresh berries. For variety, add cinnamon, cardamom, or other spices in step 3.

VEGANRECIPES

Top Nutritional MistakesAccording to Virginia Messina, RD, MPH, author of Vegan for Life, a healthy vegan diet will provide adequate iron. Beans are a great source: ½ cup contains almost as much iron as 3 ounces of meat.

For calcium, eat plenty of leafy greens, as well as almond butter, tahini, and fortifi ed juices. Tofu with calcium sulfate is another source.

Packaged veggie “meats” help with the transition to a plant-based diet, but, Messina says, they’re still processed foods. A diet based on natural, whole foods should be your ultimate goal.

A healthy vegan plate, says Messina, should be half fi lled with non-starchy vegetables (one-third of which can be fruit), about one-quarter each of whole grains and legumes, and a few nuts (½ cup), seeds (2 Tbs.), or avocado (¼ cup). “It’s really not too diffi cult to meet nutrient needs as a vegan,” Messina says. “It’s just diff erent.”

1. Open coconut milk, and spoon top layer of thickened coconut cream into mixing bowl. (Reserve remaining milk for use in other recipes, or to drink.)

2. Whip with electric beaters, starting on low and moving to high until creamy. While beating, move beaters up and down to infuse cream with air.

3. Add vanilla and agave nectar, and stir to combine.

4. Serve immediately, or store for later use. It will keep for up to three days in the fridge if stored in a container with a tight-fitting lid.

PER SERVING (2 Tbs.): 60 cal; 1g pro; 6g total fat (5g sat fat); 2g carb; 0mg chol; 0mg sod; 0g fiber

1 15-oz. can full-fat coconut milk, refrigerated at least 3 hours

1 tsp. vanilla extract

1 Tbs. agave nectar (more if you like it sweeter)

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21T h e H e a l t h y E d g e

SUPPLEMENTS: A MULTITUDE OF CHOICES Vegans are particularly susceptible to vitamin B12 shortfalls, says Messina, so it’s best to take a daily supplement. Since B12 may not be well absorbed through the stomach, look for chewable or sublingual products. And, if you don’t eat ¼ tsp. of iodized salt daily, take 90 mcg of an iodine supplement (found in many vegan multivitamins), two or three times per week, or eat ¼ tsp. of kelp daily. Also look for vegan versions of these important nutrients:

Daily Essentials for Vegans

Karma BurgersMAKES 7 BURGERS

You can make a double batch, wrap each burger individually, and keep them in your freezer. Pictured on page 18.

½ red bell pepper, deseeded and cut into chunks

½ medium red or yellow onion, cut into chunks

2 cups baby spinach leaves

½ bunch cilantro

¾ cup cooked brown rice

1 15-oz. can chickpeas, drained and rinsed

1 tsp. chili powder

2 Tbs. tomato paste

½ tsp. sea salt

1½–2 cups gluten-free bread crumbs

Extra virgin olive oil (used for browning)

1. Purée pepper, onion, spinach, and cilantro in food proces-sor until liquid. Scrape into medium-sized bowl.

2. Purée brown rice and chickpeas into paste in food proces-sor, then add to veggie mixture.

3. Add chili powder, tomato paste, and salt. Stir together (best done with your hands) until ingredients are well-combined.

4. Add bread crumbs, and combine until mixture sticks together. If mixture feels too wet, add more bread crumbs.

5. Form mixture into patties, and cook in skillet with olive oil over medium heat, until browned on both sides. Serve on sprouted-grain rolls with chipotle mayo (recipe below), pick-les, organic ketchup, avocado, or other favorite condiments.

PER SERVING: 150 cal; 6g pro; 5g total fat (1g sat fat); 20g carb; 0mg chol; 520mg sod; 4g fiber

Chipotle MayoMAKES ¼ CUP

Popular animal-free condiment Vegenaise is a staple in many vegan kitchens.

¼ cup Follow Your Heart Grapeseed Vegenaise

¼ tsp. chipotle chili powder

½ tsp. agave nectar

1. Stir ingredients together in a small bowl.

PER SERVING: 90 cal; 0g pro; 9g total fat (1.5g sat fat); 2g carb; 0mg chol; 85mg sod; 0g fiber

Recipes reprinted with permission from The Karma Chow Ultimate Cookbook: 125+ Delectable Plant-Based Vegan Recipes for a Fit, Happy, Healthy You by Melissa Costello.

Of course, you can get some of these nutrients from food as well. CONCENTRATED VEGAN SOURCES INCLUDE:• Nutritional yeast flakes with B12

• Protein powders, including brown rice, pea, hemp, or soy• Seeds, such as chia, flax, and hemp, that contain protein, fiber, and healthy fats

Vitamin D3

Try: Country Life Vegan D3 5000 IU

Digestive Enzymes (dairy free)

Try: Akin’s or Chamberlin’s Phyto Design Enzyme Complex

An omega-3 product with EPA and DHA derived from algae

Try: Ovega-3 Omega-3s DHA + EPA

Vitamin B12

Try: Pure Vegan B-12 Spray

A high-quality multivitamin/multimineral

Try: MegaFood Vegan Daily

HE_February2015_Feature_Vegan_JS.indd 21 1/5/15 3:15 PM

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Simple steps for combatting yeast By Lisa Turner

CANDIDATO THECURB

KICK

It’s one of those conditions—like hemor-rhoids or body odor—that we’re reluctant to discuss. But yeast infections are a

common problem that aff ect men as well as women. Candida albicans, the fungus that’s responsible for vaginal yeast infections, can also multiply in the intestines, leading to a variety of unpleasant symptoms and potentially increasing the risk of illness and autoimmune conditions.

It’s normal to have some candida in the gut. Generally, it’s kept in check by benefi cial bacteria that live in the intes-tines. But if antibiotic use, high-sugar diets, or other lifestyle factors cause probiotic counts to dwindle—or if the immune system becomes weakened for any reason—can-dida can grow unchecked, a condition known as candidiasis. Symptoms include bloating, gas, constipation, diarrhea, joint pain, fatigue, headaches, sinus problems, depression, and anxiety.

Once it gains a foothold in the body, yeast is tenacious and diffi cult to get rid of. But you can kick candida overgrowth. It just takes a little perseverance and a few sensible steps.

STEP 1: CUT YEAST PROMOTERSDecreasing your carbohydrate intake is the foundation of any anti-candida diet. Yeast organisms use sugar for growth and reproduction, and sugar in any form also allows candida yeast to grow faster and become more virulent, which can damage the intestines. On the fl ip side, cutting sugars and starches from your diet will slow and/or reverse candida growth.

For at least two weeks—and preferably three—cut out as many carbs from your diet as you can and eliminate sugar in all forms, including fresh fruits, dried fruits, starchy vegetables, legumes, and grains. Search for hidden sugar in crackers, soups, sauces, and other processed foods. Avoid artifi cial sweeteners and sugar alcohols (e.g., sorbitol and mannitol), as they also encourage candida growth. Some say xylitol is an exception, since studies show that it can combat oral yeast infections. However, like other sugar alcohols, xylitol can upset benefi cial bacteria in the gut and exacerbate yeast problems. Err on the side of caution, and stick to small amounts of stevia as a transitional sweetener.

Other foods are thought to exacerbate candidiasis by compromising immunity, producing toxins, or damaging intestinal fl ora. They include alcohol, yeast, aged or processed cheeses, processed or smoked meats, peanuts, pistachios, black tea, coff ee, and vinegar (except apple cider vinegar).

Additionally, there has been some controversy over mushrooms. On the one hand, they’re fungi, which some experts believe can worsen symptoms. But many mushroom varieties—such as reishi and maitake—boost immunity.

Check supplement labels, too. Many contain fi llers or additives that can worsen symptoms. Cellulase, found in some digestive enzymes and other supplements, can exacerbate candida. Maltodextrin promotes yeast growth. And alcohol is found in many tinctures. Look for alcohol-free versions, or choose capsules or loose tea over tinctures.

STEP 2: HEAL YOUR GUT An overgrowth of candida can create infl ammation in the gut and damage intestinal walls. This diminishes the

HE_February2015_Feature_Candida_JS.indd 22 1/5/15 10:06 AM

23T h e H e a l t h y E d g e

Viva Vitamins Ultra Duo Dophilus delivers 15 billion organisms of Lactobacillus and Bifido-bacteria to support a healthy intestinal tract.

Alvita Teas Pau D’Arco is caffeine-free and comes in convenient tea bag form. Sweeten this mild brew with a packet of stevia, if desired.

Solaray Capryl provides sustained-release caprylic acid from mineral capry-lates in convenient capsule form.

ReNew Life 7-Day Rapid Yeast Relief is a complete dual action vaginal yeast program with potent enzymes and probiotics.

Paragon Plus Opti-Extract Oregano Oil is wild oregano grown in the Mediterranean and then processed in the United States. It contains concentrated oregano oil in convenient capsule form.

TRY THESE HELPFUL HERBSMany herbs also have powerful yeast-fighting activities. Some of the best:

absorption of nutrients and further imbalances benefi cial bacteria. If the intestinal barrier is damaged enough to become permeable—a condition known as leaky gut syndrome—undigested protein can escape into the bloodstream and initiate an immune response. Over time, this may play a role in the development of autoimmune diseases.

Supplements can help repair this damage. Omega-3 fats calm infl ammation and boost immunity. Slippery elm soothes infl amed stomach and intestinal walls. And L-glutamine helps heal the intestinal lining—look for it in powder form, and try 2,000–4,000 mg once or twice a day.

Many studies show that probiotics, or benefi cial bacteria, discourage yeast overgrowth by “crowding out” candida in the gut and improving immunity. Lactoba-cillus acidophilus, one of the most common strains, prevents candida overgrowth and also improves digestion. Bifi dobacteria also boost immunity, repair intestinal damage, and increase intestinal acidity, which discourages the growth of yeast and other pathogens. Try a formula that contains a variety of strains, and start with a smaller dose—usually 1–2 billion CFUs twice a day. Increase your dosage by 1 billion CFUs every two days to avoid yeast die-off symptoms (e.g., headache, fatigue, muscle pain, skin breakouts, and other symptoms caused when yeast cells die off rapidly).

STEP 3: EAT THESE FOODSAnti-fungal foods can also help you kick candida. Two of the best: garlic and coconut oil. Studies show that garlic is an anti-fun-gal that signifi cantly reduces candida. For maximum eff ectiveness, eat it raw, as

cooking garlic damages allicin, the compound responsible for its antimicrobial eff ects. Add minced garlic to salad dressings, or stir crushed garlic into steamed veggies. If you can’t stomach it raw, try a garlic supplement. Start with 600–900 mg taken in regular doses throughout the day.

Coconut oil is rich in caprylic acid, an anti-fungal compound that combats yeast while leaving benefi cial bacteria intact. In studies, coconut oil signifi cantly reduced or

eliminated candida. Use it for cooking or as a replacement for butter on steamed vegetables and other foods. Unrefi ned is preferable to refi ned, but there’s no real diff erence between “virgin” or “extra-virgin” varieties. You can also swap coconut milk for cow’s milk, but avoid varieties that contain added sugars. And for canned versions, look for BPA-free cans (Native Forest is one example).

Caprylic acid is also available as a single supplement at health food stores.

PAU D’ARCO, a South American rainforest herb, has been used for

thousands of years for its antimicrobial effects, and modern

studies prove its effectiveness in combatting candida. You’ll find it

sold as a tea (which has a pleasant, earthy flavor), or in capsule or

extract form. Drink 2–4 cups of tea per day, or take capsules as

recommended. If you use tinctures, look for alcohol-free versions.

OLIVE LEAF contains oleuropein, a powerful anti-fungal that

prevents candida overgrowth. It’s also full of antioxidants that

support immune function. Look for capsules, or liquid formula-

tions that combine olive leaf extract with other powerful

antioxidants. Start by taking moderate doses to avoid die-off

symptoms, and gradually increase your dosage.

OREGANO OIL is rich in concentrated phenols that prevent fungal

infection. It also has antibacterial, anti-inflammatory, and antiviral

properties. In one study, oregano oil completely inhibited the

growth of candida. Additionally, candida doesn’t develop

resistance to oregano oil as it does to other anti-fungal agents.

Take 2–4 drops daily of oregano oil in a glass of water, slowly

increasing to 5–6 drops per day. Or buy softgel capsules for a

more convenient dosage.

HE_February2015_Feature_Candida_JS.indd 23 1/5/15 10:06 AM

Standardized Hawthorn Extract

AccuraC™ 500

Antioxidant protection.*

Protects the body’s cells & molecules from damage by free radicals.*

Vitamin C complex enhanced with threonic acid & alpha lipoic acid.

May support cardiovascular health.*

High quality hawthorn extract, standardized to 1.8% vitexin.

Enhanced with garlic & cayenne for synergistic benefits.*

Ubiquinol 50 mg

Potent antioxidant.*

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HEART DISEASE IS STILL the number one killer in America, and millions of people are affected by it. Are you one of them? Stress, high cholesterol, smoking, and poor diet and exercise habits are factors that can contribute to increased risk for heart disease—but each of these lifestyle habits can be changed. Take steps now to reduce your risk.

Exercise Regularly. Regular exercise, including aerobic exercise and walk-ing, can help reduce risk for heart disease. Exercise improves circulation and helps control body weight. It also just helps you feel good!

Eat A Heart Healthy Diet. Include fish, fresh fruits and vegetables, and plenty of fiber in your diet. Oats, psyllium, and acacia fiber added to the diet are effective agents in reducing cholesterol. When adding extra fiber in the diet, or via supplements, it is important to remember to drink plenty of pure water. Omega-3 fish oils, found in tuna and salmon, have been shown to control inflammation and reduce cholesterol levels.

Take Antioxidants. Vitamin C and bioflavonoids increase blood flow and strengthen vessel walls. Research suggests that vitamin C may contribute to both prevention and reduction in high blood pressure. People with higher blood levels of vitamin C often have lower blood pressure.

Coenzyme Q10 (CoQ10) is an important nutrient for the heart. It pro-tects and strengthens the heart by increasing oxygenation of heart tissue. It is known that many heart medications deplete CoQ10, so CoQ10 becomes even more important.

Utilize Herbs. Hawthorn, a well-known tonic herb for the cardiovascular system, is rich in bioflavonoids that strengthen blood vessels. Research indicates that hawthorn also strengthens the heart muscle and helps improve circulation.

Positive lifestyle changes can help you reduce your risk for heart disease. Let’s get those negative statistics down—make some healthy changes today!

Are You Heart Smart? BY SALLY KARLOVITZ, CN

HE_February2015_24-25.indd 24 1/5/15 3:16 PM

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Start Early. Bone density is built during the adolescent years. However, with many teens eating diets high in processed foods and low in calcium and other nutrients, they don’t get the nutrients needed to build strong bones. Make sure teen diets include fresh, less processed foods. As an insurance policy, teenage girls should take a multivitamin and a high quality calcium supplement. Good tasting liquid calci-um formulas are available that may be more appealing than a tablet.

During Pregnancy. Calcium needs increase in each trimester of pregnancy. If ade-quate calcium is not taken during the pregnancy, then calcium will be pulled from the mother’s body to give the baby what it needs for bone formation. Taking a high quality prenatal with extra calcium is beneficial to both the mother and the baby.

During Menopause. Estrogen plays an important role in pulling calcium into the bones. As estrogen levels decrease, it is vital to do something to keep a good pool of estrogen in the body. Include soyfoods in the diet, which contain isoflavones that may play a role in preventing osteoporosis. Taking a bone-building formula with calcium hydroxyapatite, magnesium, boron, and vitamin D is essential during this time. Strontium, a mineral that has an affinity for being absorbed into bone, has been shown to increase bone density. Research suggests taking strontium apart from calcium may help improve bone health.

Lifestyle Support. Finally, consider simple lifestyle changes that support the bones. A diet full of fresh fruits and vegetables, whole grains, and soyfoods provides a foundation for overall good health, including healthy bones. Weight-bearing exercise has also been shown to help maintain bone health and reduce risk for osteoporosis. These changes can help you have healthy bones for life.

Healthy Bones for Life BY MARY ANN O’DELL, MS, RD

25T h e H e a l t h y E d g e

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super serums

By Sherrie Strausfogel

Go beyond moisturizers with beauty serums for brighter, radiant skin

26

pure beauty

Rejuvenate your skin with Reviva Labs Stem Cell Booster Serum.

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Plump up lines and wrinkles with deeply penetrating Mychelle Ultra

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DeVita Capillary Support Serum is a comforting serum that helps

discourage redness while encour-aging new cell turnover and

capillary wall strength. The phyto-therapeutic ingredients help calm

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rosacea symptoms.

Packed with powerful ingredients and formulated with smaller molecules than moisturizers—which allow them to be easily absorbed—beauty serums are able to deeply penetrate the skin. Also unlike moisturizers,

which sit on the surface comforting and protecting against the elements, serums are quickly absorbed. In fact, a few drops of serum applied 3–5 minutes before a moisturizer actually improves the absorption of the moisturizer.

Formulas vary, but most serums are designed to smooth, soften, and hydrate the skin, which diminishes wrinkles and fi ne lines. They may also brighten your skin tone and fade discoloration. And some can fi rm skin, boost collagen, soothe irritation, or stimulate circulation for a natural glow.

Nourish and hydrate skin with Nourish Argan Face Serum with apricot and rosehip oils. Restores moisture, brightens complexion, and revitalizes skin with essential moisture. Apricot kernel oil improves clarity and suppleness, while rosehip oil brightens complexion. Vegan, gluten free, and fragrance free.

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BN_Jan15_batch print.indd 6 11/21/14 10:22 AM

the other red meat

W e all know that classic American ditty, “Oh give me a home where the

buff alo roam.” But did you know that the celebrated beast of the American West isn’t a buff alo at all? It’s a bison. Buff alo can be found in Asia and Africa; bison have roamed the plains of North America for centuries.

The confusion is the result of a French-to-English transliteration some 400 years ago. But whether you call it buff alo or bison, it’s experiencing a resurgence in popularity. Genetically pure bison have been relocated to Native American lands to provide cultural and economic benefi ts; the bison herd in Yellowstone National Park is a top tourist attraction; and local health-food stores are starting to carry a full line of bison meats.

Only a few years ago, you were lucky if you could fi nd a small frozen package of ground “buff alo” tucked away in an obscure corner your market’s freezer. Nowadays, meat cases display an enticing array of fresh bison—New York steaks, clod roast, rib-eyes, and more. For those who eat meat, this is cause for celebration. Bison is a great source of lean protein as well as a wealth of nutrients. Bison has more protein, and less fat and cholesterol, than beef (90 percent lean), pork (84 percent lean), turkey, and even skinless chicken.

In addition to a roster of virtuous vitamins, bison provides selenium, iron, and copper. Bison meat also contains omega-3 fatty acids—and we all know how essential those are for combating infl ammation and helping lower risk for cancer, heart disease, and dementia.

A staple of traditional Native American diets, bison is making a comeback in modern, healthy cuisine

Story continues on page 30

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by Neil Zevnikclean eating

on p. 30!

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Because of its lower fat content, bison requires a slightly different cooking treatment than beef. For larger cuts, such as a roast, slow, wet cooking is best. For steaks and burgers, medium heat and a shorter cooking time are the way to go.

HE_Feb15_CleanEating.indd 28 1/5/15 3:38 PM

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Bison Zucchini ScrambleSERVES 2

A healthy helping of protein to kick-start a cold morning.

5 large organic eggs

1 Tbs. olive oil

⅓ cup chopped zucchini

4 oz. ground bison

1 oz. fresh goat cheese, crumbled

1 tsp. snipped chives

1. Whisk eggs in bowl with 2 tsp. cold water.

2. Heat olive oil in large sauté pan over medium heat. Add zucchini, and stir-fry until just past crisp, about 2 minutes. Add bison, and stir-fry until just cooked through. Add eggs, and stir fry until just past runny. Remove from heat; stir in goat cheese and chives, and serve.

PER SERVING: 361 cal; 30g pro; 26g total fat (9g sat fat); 2g carb; 503mg chol; 270mg sod; <1g fiber; 1g sugars

Bison Pot RoastSERVES 8

Pictured on page 28. This tender roast makes a sublime comfort-food dinner, perfect for winter nights. Serve with wild rice pilaf and steamed broccoli.

1 Tbs. grapeseed oil

1 3-lb. bison clod roast

1 large brown onion, sliced and quartered

2 Tbs. olive oil

2 tsp. minced garlic

1 ½ cups robust red wine, such as a Spanish Garnacha

4 cups low-sodium organic beef broth

2 Tbs. organic tomato paste

1 bay leaf

1 tsp. thyme

3 Tbs. orange zest, julienned

1. Heat grapeseed oil in large, heavy-bottomed pot over medium-high heat. Add roast, and sear meat on all sides. Transfer to slow cooker.

2. Reduce heat to medium; sauté onions in olive oil until softened. Add garlic, and cook for one min-ute more. Add wine, and bring to a boil for a few minutes. Add broth, tomato paste, bay leaf, thyme, and orange zest, and return to a boil.

3. Pour liquid over meat in slow cooker. Cover, and cook on high until meat is cooked through, about 5 hours. Remove roast from slow cooker, loosely tent with aluminum foil, and set aside. Pour sauce back into large pot over medium-high heat, and boil, uncovered, until reduced by one-third.

4. Carefully cut meat into thick slices, place on deep platter, and pour 1 cup of sauce over top. Pass more sauce on the side

PER SERVING: 274 cal; 37g pro; 10g total fat (3g sat fat); 5g carb; 109mg chol; 171mg sod; 1g fiber; 2g sugars

Story continued from page 28

Eaten in moderation, bison can be an integral part of a healthy diet. Making tacos? Try ground bison. Sunday dinner? Crank up the slow cooker with a bison clod roast. Barbecued pork chops? Try a couple of bison New York strips instead. And as always, make sure your portions are small—no more than four ounces per person is more than enough if you surround it with a tasty gluten-free grain dish and a bevy of vegetables.

And for all of us who are concerned with how our food is raised, it’s reassur-ing to know that bison are still essen-tially wild animals, allowed to roam and forage at will.

So the next time that your protein cravings swing toward meat, make it bison—and discover for yourself this tidy package of excellent nutrition and exceptional taste.

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F e b r u a r y 2 0 1 5

sweet somethings

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC natural gourmet

32

Make your Valentine’s Day a little sweeter with guilt-free chocolate-dipped fruit

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So knowing this is February and that this recipe features dark chocolate, you could be forgiven for thinking I’m going to lead with all the

wonderful things dark chocolate does for you. Well, think again! First, I’d like to talk about the one ingredient here that might raise an eyebrow or two—palm oil.

Because palm oil is largely made of saturated fat, it has an undeserved reputation as “bad,” but it’s anything but that. I’m a huge fan of palm oil, particu-larly Malaysian palm oil. It stands up to heat. It’s packed with antioxidants. And it’s also a good source of tocotrienols, members of the vitamin E family that help prevent brain cell death after a stroke, among other things. So when you see palm oil in an ingredient list, don’t panic—it’s a great food.

Now on to the chocolate. Dark chocolate is one of the world’s healthiest foods. I even gave it a “star” in my book, The 150 Healthiest Foods on Earth, because it’s a standout even among other supremely healthy foods. High cocoa chocolate contains fl avanols that have been found to lower blood pressure and protect the heart and brain. Cocoa is so good for you that it’s even sold in a few supplement forms now, including capsules.

In short, dark chocolate plus fruit equals a ton of antioxidants and health-protecting nutrients, making this recipe a truly guiltless indulgence!

Dark Chocolate Fruit MAKES ABOUT 25 PIECES*

For an even more decadent treat, substitute dried for fresh fruit. Dried apricot, banana, mango, and ginger work especially well. *Note: ½ cup liquefied chocolate coats approximately 3 whole pieces of fruit, sliced, such as 1 medium apple, 1 medium orange, and 1 small pear.

4 oz. high-quality dark chocolate, chopped (with at least 70% cocoa)

2 tsp. palm shortening (non-hydrogenated)

Fresh fruit, chopped or sliced (try orange segments, strawberries, cherries, apple slices, and/or kiwi slices)

1. Combine chocolate and shortening in double boiler, and melt together over medium heat, stirring frequently to mix. Remove from heat, and pour into 1-cup measuring cup.

2. Line small cookie sheet with wax paper. Working carefully, dip each piece of fruit into chocolate to coat about two thirds of the way up its length. Allow excess chocolate to drip back into cup. Place fruit carefully on wax paper in close rows.

3. Place cookie sheet in refrigerator, and chill until chocolate is solid, at least 30 minutes. Keep refrigerated until ready to serve.

PER PIECE: 38 cal; <1g pro; 2g total fat (1g sat fat); 4g carb; <1mg chol; 1mg sod; 1g fiber; 2.5g sugars

NOTES FROM:

Chocolate with winter fruits such as apples and pears taste great with an added pinch of fancy salt (try Himalayan pink crystals). The salt complements the flavors of the fruit and heightens the sweetness of the chocolate. Sprinkle a few crystals over the chocolate after dipping and before chilling. If you’re using fruits that oxidize when cut, including apples and pears, toss them with a few drops of freshly squeezed lemon juice before dipping to slow browning.

If you don’t have a double boiler, you can use a metal bowl set on top of the rim of a small saucepan of simmering water, or microwave the chocolate and palm shortening in a glass bowl in 20-second increments, stirring between each heating session.

HE_Feb15_NatGourmet.indd 32 1/5/15 3:21 PM

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