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contents | winter 2019
departments 13 AMAZING NEWS
34
See how today’s most buzzed-about diets stack up.
The lastest research on beets, sunlight, muscle mass, and more.
18 WHAT I TAKE Jaclyn Smith
The TV icon, designer, and doting grandma stays strong— and cancer-free— with exercise and nutrition.
20 INSIDE SCOOP
Solutions For a Leaky Gut
features 34
40 42
THE DIET SHOWDOWN There’s no perfect diet for everyone. So before you pick a plan, be sure to do your research on what it can and can’t do for your health.
11 DETOX SUPPLEMENTS FOR THE NEW YEAR Eating a nutrient-dense, whole-foods diet will naturally detoxify you, but sometimes your body needs some extra help. These supplements will help you detoxify naturally.
3 HEALTH-MINDED PATHS TO HAPPINESS Olympic gold medalist Apolo Ohno, Emmy-winning comic Paula Poundstone, and upbeat life coach Yvonne Ryba offer thoughtful routes to well-being.
A range of gut troubles can make us feel miserable. Here’s how to treat leaky gut for greater energy and faster healing.
24 REMEDY 411
Preventing Your Child’s Cold & Flu Teach your child these healthy habits to help prevent illness and infections.
26 NEED TO KNOW
Tips for a Heart-Healthy Diet Whether you have years of unhealthy eating under your belt, or simply want to fine-tune your diet, here are 10 hearthealthy diet tips.
28 HEALTH Q&A
Exploding the Diet Myths Sorting out the marketing hype from the science in the diet wars.
30 HERBAL HEALING Natural Ways to Lower Blood Pressure
Experts recommend treating high blood pressure with lifestyle changes and medications, but natural remedies may be just as effective.
56 BEAUTY INSIDE & OUT Fight Winter Beauty Woes If you and your skin have had enough of winter, try these 9 ways to banish cold-weather woes.
50 GO AROMATHERAPY Aromatherapy For a Healthy Heart
Many are mindful of how diet and exercise affect hearth health, but aromatherapy offers complementary support with essential oils.
52 FIT & HEALTHY
5 Ways to Shake Things Up Ring in the new year with a new outlook at the gym.
54 MAKE IT
No-Bake Cacao Bars With these Goji Berry, Pistachio & Coconut Chocolate Bars, you’ll satisfy your sweet tooth while loading up on all the right nutrients!
56 CHECK IT OUT! Winter Wellness
20
These products are sure to become regulars on your supplement shelf.
Heal your gut to experience greater energy and improved immunity 4
WINTER 2019 | AMAZING WELLNESS
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AMAZING WELLNESS. Vol. 11, No. 1. Published periodically by Active Interest Media, Inc. 5720 Flatiron Parkway,
Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2019 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to AMAZING WELLNESS 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 AMAZING WELLNESS 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.
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editor’s note
C’MON, GET HAPPY! The path to bliss may take creative experimenting, but happiness is attainable
In our
next issue ...
A
s 2019 starts, many of us are optimistically setting new year’s resolutions. In fact, many of us resolve to eat healthier in the new year, but with so much information (much of it conflicting) about diets and nutrition, where do you start? There are many diets out there: gluten-free, Paleo, Weight Watchers, Whole 30, ketogenic, and Mediterranean are just a handful of healthy diet options. Which is the most effective one? The fact is, there is no single diet plan that works for everyone. The best diet is the one you’ll stick with. It’s the one that fits your lifestyle and is easy for you to follow. So how do you sort through the marketing claims to find a plan that works for you? In “The Diet Showdown,” on page 34, writer and dietician Matthew Kadey, MS, RD, sorts through the most popular diets. He explains what they are, and how they work, and he highlights the pros and cons of each plan so you can tell which one suits your goals and your life. Jonny Bowden, PhD, CNS, author of “From Vegan to Keto: Myths about Nutrition” on page 28, also gets to the bottom of the diet wars. In the article he explodes some common myths about some eating plans, helping you separate the junk from the science. Finding happiness and joy is another worthy resolution to make in the new year. In “3 Health-Minded Paths to Happiness,” on page 42, writer Chris Mann talks to Olympic gold medalist Apolo Ohno, comic Paula Poundstone, and life coach Yvonne Ryba to find out how they navigated their journeys to happiness. Mann discovered that the path to bliss may take some creative experimenting, but happiness is attainable—and sustainable. I hope this issue helps you start the new year on a healthy—and happy—note. Wishing you the best in 2019.
Maureen Farrar
10 MOST HEALING FOODS Seeing your food as medicine helps you make better decisions about what to eat. Our experts share a list of 10 foods that help bolster your health. Plus, you’ll find simple tips for how to enjoy each one, as well as how much you should eat.
30 DAYS TO A HEALTHIER YOU Improve your health one day at time. Our 30-day checklist is packed with research-backed tips—such as stress reduction, nutrition, supplementation, exercise, and mindfulness—to improve your physical and mental well-being.
EDITOR
mfarrar@aimmedia.com
NATURAL WAYS TO COMBAT FATIGUE We all experience low energy at some point. We offer science-backed tips for overcoming those energy zappers and getting your energy back.
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WINTER 2019 | AMAZING WELLNESS
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5 Types of Food Source Collagen
TYPE I, II, III,Vand X
SKIN
JOINTS
WHY IS COLLAGEN IMPORTANT? Collagen is one of the reasons our bodies don’t fall apart. Collagen literally functions to hold you together. But what is collagen? Collagen is a protein made up of building blocks called amino acids and is so important that it makes up approximately 30 percent of all the proteins in the body. The truth is that collagen is literally everywhere in the body, and when there’s enough collagen in the body, then we can “keep ourselves together” and humming along.
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DR. JOSH AXE, Founder
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WHY MULTI COLLAGEN PROTEIN POWDER? If you’re looking to boost your collagen intake, Multi Collagen Protein powder could be just what you’re looking for. Most collagens on the market feature only one source of collagen, but Multi Collagen Protein features five collagen types from four different sources! Multi Collagen Protein includes hydrolyzed bovine collagen peptides, chicken bone broth collagen concentrate, hydrolyzed fish collagen peptides and eggshell membrane collagen, featuring collagen Type I, II, III, V and X. Odorless, tasteless and easy-to-mix Multi Collagen Protein can be added to a wide variety of healthy foods and beverages.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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AMAZING NEWS
HOT INGREDIENT
spotlight
By Maureen Farrar
beets These ruby gems are enjoying a much-deserved place as the centerpiece of a healthy diet. They're also packed with powerful health benefits
Beetroots, commonly known as beets, are packed with essential vitamins, minerals, and antioxidants that may help lower blood pressure, fight cancer and inflammation, boost stamina, and support brain and bone health. Even better, they’re delicious and easy to add to your diet. Check out the amazing benefits of this ruby red veggie.
contribute to conditions like heart disease, cancer, and even obesity. Since our diets are high in sugar and processed foods, foods like beets can keep inflammation in check. Studies show that beetroot supplementation can reduce oxidative stress and inflammation in rats. Human studies also confirmed that both cooked beets and beetroot juice were able to lower levels of inflammatory markers in people with high blood pressure. HIGH IN ANTIOXIDANTS: Beets are naturally high in phytonutrients, IMPROVE ATHLETIC PERFORMANCE: Beets are high in nitrates, and antioxidants, vitamins, and trace minerals. Antioxidants help studies show that this naturally occurring chemical in foods is neutralize free radicals, preventing damage to your cells. converted to nitric oxide when consumed, improving athletic This protects against illnesses such as cancer, autoimmune performance. Research shows that nitric oxide increases disorders, aging, and cardiovascular and neurodegenerative blood flow, improves lung function, and strengthens muscle diseases. Beets are also high in betalains, a family of natural contractions. This contributes to improved cardiorespiratory pigments that give beets their color and are thought to be endurance and performance. Studies have shown that athletes responsible for protecting against certain cancers and diseases. were able to maintain exercise intensity 60–80 percent longer after supplementing with beet juice. FIGHT INFLAMMATION: Inflammation is a normal response by the immune system that helps protect the body against infection. INCREASE WEIGHT LOSS: Beets are loaded with fiber, which However, research has proven that chronic inflammation may keeps you feeling fuller throughout the day. Each cup of beets contains 3.8 grams of fiber, which is 15 percent of your recommended daily intake. One study showed eat the beet Here are four supplements you can’t beat: that subjects who increased fiber intake by 14 grams per day led to a • Dynamic Health Certified Organic Beetroot Juice • Flora Red Beet Crystals 10 percent decrease in daily calorie • HNS Nu Therapy Power Beets intake, which led to increased • Superfoods by MRM Raw Organic Red Beet Powder weight loss. AMAZING WELLNESS | WINTER 2019
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AMAZING NEWS
HUG it OUT BAD for the BONE
The average American consumes more than 100 pounds of sugar a year. And that’s not just bad for our weight— it may also be bad for our bones. “Sugar causes inflammation in the joints, making arthritis and other conditions worse,” according to Victor Romano, MD, a board-certified orthopedics and sports medicine doctor. Sugary foods cause a spike in insulin, which starts a cascade of biochemical reactions that lead to inflammation. Research also shows that sugar depletes important minerals needed for proper muscle contraction and relaxation. If you suffer from joint and/or muscle aches, boost your intake of foods with anti-inflammatory properties, including omega-3-rich fish, chia, and flaxseed, as well as curcumin and turmeric, which have been found to assist in alleviating joint pain.
A new study published in a recent issue of the journal PLOS One finds that hugs shield us from the harmful effects of a bad mood that comes from conflicts with others. Researchers from Carnegie Mellon University say people who consider themselves huggers have better overall health and stronger relationships. They analyzed data of 404 men and women between the ages of 21 and 55. Participants, who were all in good health, were interviewed every night for two weeks about their interactions with others each day. The researchers found that people who received a hug on the same day they experienced a conflict with another person showed a smaller decrease in positive emotions, and a smaller increase in negative emotions, compared with those who were not hugged. In other words, being hugged at some point in the day may have prevented them from feeling more upset. In fact, hugs were shown to help reduce bad moods in participants through the following day, as well.
Let the (Sun) Light In We know that sunlight has mood-boosting benefits. Studies also show that people with higher levels of vitamin D, called the “sunshine vitamin,” have a lower risk of disease. And now a new study published in the journal Microbiome revealed that the sun offers another perk: it can kill disease-causing bacteria. The study, conducted by researchers at the University of Oregon, set up 11 identical dollhouse-size rooms. Some of the rooms were exposed to daylight through regular glass, some rooms were exposed to ultraviolet light only, and other rooms were kept completely in the dark. The miniature rooms were then filled with dust to replicate an actual living environment and placed outside for 90 days, after which the rooms’ bacterial levels were tested. The rooms exposed to daylight had fewer germs than their darkened counterparts. In fact, the sunlit rooms had 50 percent less viable bacteria. However, researchers did not expect the UV rooms to perform as well as they did. In fact, the rooms exposed only to UV light fared even better than the naturally lit rooms, as they had the lowest bacteria levels of all. That said, researchers still do not know what the optimum level of light is — the perfect amount for killing germs, that is — but they hope further studies will yield this information so architects and builders can incorporate this information into future designs.
DOGGONE IT
54% of dog owners would actually consider ending a relationship if they felt like their dog didn’t approve of their love interest. —rover.com 14
WINTER 2019 | AMAZING WELLNESS
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Healthier Brain. Better Life. Prevagen® is America’s best-selling brain support supplement ‡ and has been clinically shown to help with mild memory problems associated with aging.* Available at:
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According to Nielsen data.
*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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AMAZING NEWS
ZAP STRESS FAST
The holidays have come and gone, but the stress that comes with them is still around. Stress can make you sick—when you’re under stress your body produces adrenaline, cortisol, and other stress hormones that can impair the ability to fight off disease. Follow these stress-relieving tips to help you go from OMG to Om in minutes. GET MOVING: Release feel-good chemicals in your body with a quick walk around the block, or walk up a few flights of stairs. Even simple stretches like head rolls and shoulder shrugs will help relax your body. BREATHE: Deep breathing counters stress by slowing your heart rate and lowering blood pressure. Sit upright, close your eyes and slowly inhale through your nose, feeling your breath start in your belly and work its way to the top of your head. Reverse and exhale through your mouth. CRANK UP THE TUNES: Research shows that listening to soothing music can lower blood pressure, slow your heart rate, and decrease anxiety. If listening to chill tunes isn’t your thing, blow off steam by rocking out to more upbeat tunes — and sing at the top of your lungs!
65
Every 65 seconds, someone in the United States will develop Alzheimer’s disease, and by 2050 it is estimated that nearly 14 million people will have it.
should MUSCLE MASS be considered a vital sign? It’s standard protocol for doctors to check a patient’s heart rate, blood pressure, temperature, and weight at the start of a visit. But is that enough to give them a true sense of a person’s overall health? A team of researchers is now making the case for muscle mass to be considered a vital sign for health-care practitioners to check. After reviewing 140 studies connecting muscle mass to various health outcomes and conditions, the researchers say that people with less muscle have worsened physical functioning, poorer quality of life, and an overall lower survival rate, particularly when dealing with chronic ailments. “Muscle mass should be looked at as a new vital sign,” argues Carla Prado,
16
an associate professor at the University of Alberta and principal author of the paper published in the journal Annals of Medicine. “If health care professionals identify and treat low muscle mass, they can significantly improve their patients’ health outcomes. Among their findings, Prado points to research showing that breast cancer patients with greater muscle mass are 60 percent more likely to beat the deadly disease. Similarly, stronger patients in a hospital’s intensive care unit have a higher survival rate, require less time on a ventilator, and are more likely to be discharged sooner. Low muscle mass is also linked to a greater risk of complications during and after surgery.
WINTER 2019 | AMAZING WELLNESS
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what i take | favorite natural products
JACLYN SMITH The TV icon, designer, and doting grandma stays strong—and cancer-free—with exercise and nutrition By Chris Mann
S
back, so I realize the importance of a strong core. Planks are great core moves, but they’re boring and tedious, so I incorporate those in with the Pilates machine in a different way. I work out with a trainer, and she’s very creative with how she puts them in. She incorporates planks so that I might lift one arm, and then the other arm. My mind is occupied, and it isn’t like, okay, we’re just in this one position.
Which supplements and natural beauty products support your wellness? Definitely vitamin D. It’s good for the bones. It prevents cancer and can help with depression. We think we get enough from being in the sun, but we’re covering ourselves in sunblock, so we really don’t get enough vitamin D. I also take vitamin C. There is controversy over too much calcium for women. I think it can affect the heart, but I take no more than 500 mg a day, and I don’t always do that. I think psyllium husk is good because it gives you fiber. I do a B complex. Green drinks are full of vitamins and are a lovely way to go, too. I try to do a spoonful of apple cider vinegar in water to control inflammation; it’s supposed to help with arthritis and acid reflux. Also, I believe in conditioning your hair and your body. Coconut oil is amazing. Grapeseed oil is incredible for the face. Both can be healing. They’re great on your legs, your feet, your hands, your hair—everywhere.
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (Wellseeing.TV).
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PHOTO BY CHARLES BUSH
he inspired generations as one of ABC’s karate-chopping Charlie’s What steps have you taken Angels in the 1970s, introduced to stay cancer-free? affordable ladies’ fashions in the I eat lots of raw fruits and vegetables, 1980s, and empowered women as a and organic meats. I exercise. They breast cancer survivor in the 2000s. have said that when you do aerobic But now, actress and entrepreneur exercise at least three times a week, you cut Jaclyn Smith strikes a healthy down the incidence of breast cancer. Just getting balance in part by chasing after older with each passing decade, your chances her cherubic granddaughter. of getting breast cancer go up. But we know so “That’s the joy. That’s sort of the much about it today that with early detection departure that keeps me really in [you can be] cancer-free after treatment. I the moment,” Smith, a glowing 73, traveled for about three years with a foundation says of playing with baby Bea. “And called Strength in Knowing, speaking to women I have so much fun. I do realize about the risk factors, and many women are with two-year-olds you need to in denial or they’re not proactive. Or at a be in good shape—your certain point they say, “You don’t need knees, your back, everya mammogram.” Well, that’s silly. healthy tip! thing—because they’re My mother got breast cancer at “Everybody needs everywhere. There’s 90. She was thriving at 90. She their own place where something exciting did a lumpectomy. She didn’t people knock before about it that makes me do radiation. She was fine. She entering. I think part of say, ‘Hey, I better work didn’t pass away from cancer. So wellness is taking a little out because I’ve got to I think that women should get time for yourself.” run after her.’ And I do. their mammogram. I also believe So she’s a plus.” in pap smears. Being proactive is key. Bea is also the inspiration for And, again, it’s important to balance your Smith’s Kmart and Sears infant life, and take a lot of the stress away. clothing line, Spencer—designed by Smith’s daughter, Spencer What types of workouts help you Margaret Richmond. And her multikeep up with your granddaughter? generational love extends even to I do circuit training with weights, and I do Smith’s sanctuary: her bedroom. Pilates. Two years after my breast cancer “I have my mother’s desk up there diagnosis I went on Arimadex, which caused and Bea’s picture hanging above some bone loss—so weight-bearing exercise it. It is a place of calm. Everybody to build strong bones is very important, needs their own little place where especially as you get older. Pilates really people knock before entering. I centers on your core, and a strong core protects think part of wellness is taking a your back. I’ve had a microdiscectomy in my little time for yourself.”
WINTER 2019 | AMAZING WELLNESS
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inside scoop | in-the-know on the latest supplements
SOLUTIONS FOR A LEAKY GUT When our gut and digestion are on track, most of us feel good. When they’re not, a range of gut troubles can make us feel miserable. Here’s how to treat leaky gut for greater energy and faster healing By Steve Downs, CSCS
“A
ll disease begins in the gut.” So proclaimed the Greek physician Hippocrates more than 2,000 years ago. As a healer who favored science over superstition, his theories opened up the concept that you are what you eat—or, more precisely, what you digest. Although the exact mechanics were unknown to Hippocrates at the time, his prognostications have been proven true today in the condition known as “leaky gut syndrome.” Also known as “gut permeability,” this malady has been studied for more than 100 years. But only recently have the affects of microbial balance in the gut been realized as the very foundation of proper health. Just as probiotics have been linked to a variety of disease treatments outside of digestion—including immunity, skin and hair health, cognitive ability, and even muscle mass and strength—the treatment of leaky gut can ensure that you experience greater energy, faster healing, and improved performance.
junctions between the cells that are bound together tightly to maintain gut integrity and optimal function. The lining of your intestinal tract is like a net with extremely small holes (junctions). These junctions control what is passed through the lining of the intestines and into your body, and from your body back into your intestines. Vitamins, nutrients, water, antigens, and more travel back and forth as part of your digestive process, as your body breaks down food and eliminates waste. However, should these junctions become compromised and the “net” of your digestive tract begin to tear apart, unwanted toxins, microbes, and undigested food particles escape into the body. As a result, pathogenic
bacteria can begin to grow and proliferate in your bloodstream and in the tissues of your body. This initially appears in the form of chronic digestive issues such as irregularity, gas, upset stomach, and so forth. But it leads to hampered immunity and disorders affecting the sinuses, joints, adrenals, and skin. At the same time, while toxins accumulate in the bloodstream and tissues throughout the body, “bad” bacteria also proliferate in the gut, thereby pushing out the “good” probiotic microbia. This, in turn, activates an increased inflammatory response that puts greater strain on the liver to detoxify the accumulating amount of toxins in the system. The result is compromised immunity, reduced absorption of nutrients
from food, diminished healing, slower recuperation, increased fatigue, and greater incidence of illness and digestive issues. Experts also warn of IBS, migraines, muscle pain, chronic fatigue, arthritic changes, and even depression as consequences of untreated leaky gut. If that weren’t bad enough, this condition also can cause malabsorption of vital nutrients such as vitamin B12, zinc, and iron. Scientists and physicians don’t yet know exactly what triggers the incidence of leaky gut syndrome, but they do recognize that those with Crohn’s and celiac disease experience similar digestive decline, compromised immunity, increased inflammation, and greater incidence of illness,
did you know...
Foods such as garlic and onion act as a prebiotic by promoting the growth of beneficial bacteria in the gut.
WHAT IS LEAKY GUT? In essence, this condition is exactly what it says: Within the intestines, there are 20
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albeit in much greater proportions. So the takeaway is that the health of your digestive system is critical to the health of your body. But unlike the genesis of Crohn’s or celiac disease, leaky gut syndrome primarily results from bad food choices.
RECOGNITION Physicians aren’t quick to diagnose leaky gut syndrome as an actual disease, but there are steps you can take to either stave off its appearance or help reduce its manifestation if you’re already enduring this malady. First, there are certain symptoms that are clear signs to recognize. These include the following: Recurring bloating or gas (not just after eating) Digestive upset after meals Constipation Irregularity Fatigue and malaise Chronic joint pain Frequent colds and sinus issues Unexplained weight gain Frequent headaches Inflammatory skin disorders such as persistent rashes Compromised healing and slow recovery Even if you’re plagued by some of these symptoms, it doesn’t mean you have advanced leaky gut syndrome. Many factors affect immune response and trigger various health issues. But the more you experience these issues, the greater the chance your gut could be leaking. No matter what, these are clear signs that you should take steps to strengthen your digestive system and improve your immunity.
did you know...
PREVENTION To prevent leaky gut syndrome from proliferating or occurring in the first place, you must avoid certain foods and food additives that cause damage to the tight junctions of the gut, thereby causing the disease. Research has shown that certain foods and food additives can damage the cellular structures of the gut, thereby causing all variety of diseases. Steer clear of the following: SUGARS are not only
addictive; they also promote damage to the intestines (and other bodily tissues). Increased sugar consumption also causes chronic inflammation. PROCESSED FATS, OILS, AND TRANS-FATS are damaging
to the body in multiple ways, contributing to cardiovascular disease, autoimmune disorders, and chronic inflammation. GLUTEN is a major allergen that also triggers permeability and leakage in the intestines. SODIUM, taken in excess, loosens intestinal cell junctions and increases autoimmune disorders.
Curcumin inhibits the enzymes that compromise stomach health and boosts secretion of stomach mucus, the primary defense against stomach acid.
MEAT “GLUE” (aka microbial
transglutaminase) is an enzyme used to hold proteins together, such as in “formed” or packaged meat. It has been shown t o damage intestinal cells. EMULSIFIERS are added to processed foods for texture and to extend shelf life, but they throw off microbial balance in the gut, triggering chronic inflammation. ORGANIC ACIDS such as acetaldehyde are used as solvents in foods and beverages, but they impair junction barriers needed to prevent leaky gut. NANOPARTICLES such as titanium dioxide are used in packaged foods to improve taste, color, and appearance, but have been linked to DNA and cell damage. PASTEURIZED DAIRY PRODUCTS
contain the protein A1 casein, which may increase inflammation in the gut.
UNSPROUTED GRAINS contain
“nutrient blockers” such as phytates and lectins. These attach to the lining of the digestive tract and cause inflammation. The message here is to eat natural and raw whole foods whenever possible, and to look for these food additives on packages. Avoiding these leaky gut triggers will help your gut stay healthy and reduce or avoid symptoms. In addition, chronic stress is thought to be a cause of leaky gut syndrome, along with various depressed immune system maladies. As you know, stress also adversely affects heart health and can lead to an increase in body fat due to overstimulation of catabolic hormones.
TREATMENT Because of the unique interaction between the intestinal cells that produce antibodies and the various bacteria that reside there, about 70-80 percent of the immune system is based in the gut. Treatment of the symptoms shown earlier has a strong base in prebiotic and probiotic supplementation, AMAZING WELLNESS | WINTER 2019
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inside scoop
healthy tip!
Sprouted flax seeds are loaded with healthy fiber that can help in growing good bacteria in your gut.
use of certain herbs and amino acids, plus ingestion of fermented foods. Here are some of the most effective treatments for leaky gut syndrome: PROBIOTICS. To reduce mali-
cious bacterial overgrowth, it is imperative you take probiotics on a daily basis, especially with large meals. Some of the best include Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus plantarum, Bifidobacterium bifidum, and Bacillus coagulans. For best results, take at least 10 billion CFU daily. (Note: Probiotics in excess of 50 billion CFU may actually increase digestive upset, so more is not better.) PREBIOTICS. Consumption of prebiotic fibers such as inulin provides the “food” that helps probiotic bacteria proliferate. It also helps heal leaky gut. GLUTAMINE. This important amino acid is crucial for intestinal cell repair and protection from chronic damage. Glutamine is found in high-protein
meat sources, but the best source of this amino in appreciable amounts is via supplementation. Take 2–5 grams once or twice daily. DIGESTIVE ENZYMES. As you age, pancreatic enzymes needed for digestion decline precipitously, meaning you don’t efficiently absorb nutrition from your food. This stresses the digestive system and eventually causes inflammation and permeability. Use of protease, pepsin, and trypsin (to digest proteins); lipase (for fats); amylase (carbs); cellulose (fiber); and lactase (milk sugar) will all vastly improve digestive efficiency. CURCUMIN. The active ingredient in turmeric is a powerful anti-inflammatory compound that also reduces oxidative stress in the gut. LICORICE ROOT. This is an adaptogenic herb that helps balance cortisol levels and improves acid production in the stomach. It also supports maintenance of the lining of both the duodenum section of the
small intestine and the mouth. Take 500 mg daily. QUERCETIN. This plant polyphenol helps support creation of tight junction proteins to promote sealing of the gut. It also reduces release of histamine, which occurs commonly with food intolerance. It has been shown to help heal ulcerative colitis. Take 500 mg three times daily with meals. BONE BROTH. This latest health trend has a long history for healing. It provides collagen, minerals, and amino acids (proline, glycine, and glutamine), plus antiinflammatory compounds such as glucosamine. FERMENTED FOODS. Consumption of apple cider vinegar, kombucha, kefir, tempeh, and even sauerkraut provide a healthy dose of antioxidants and probiotics in an easily digestible and typically alkalizing format. One serving a day or more of these fermented foods helps provide antioxidants, probiotics, and other nutrients, while also helping to provide pH balance to your system. SPROUTED SEEDS. Chia, flax, and hemp seeds that have been sprouted are great sources of fiber that support the growth of beneficial bacteria. COCONUT PRODUCTS. Coconut is especially good for your gut. It contains mediumchain fatty acids (aka MCTs) that are easier to digest than other fats, which lessens an inflammatory response.
While your physician may not be quick to diagnose leaky gut syndrome by symptoms you are experiencing, you can self-diagnose based on symptoms you’re experiencing and using the information here. The more you pay attention to what your body is telling you, the better you can react to its variations and unique symptoms. And we’re not talking about prescriptions or OTC drugs. Follow the philosophy of Hippocrates and feed your gut to keep yourself healthy, strong, and performing at your best.
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Steven Downs, CSCS, MS, is a Certified Strength & Conditioning Specialist with extensive experience in sports nutrition and supplementation. He is a former competitive natural bodybuilder and powerlifter who is actively involved with nutritional research and product development, including probiotics.
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PREVENTING YOUR CHILD’S COLD & FLU Teach your child these healthy habits to help prevent illness and infections By Maureen Farrar
K
ids are generous with their germs. In fact, sometimes kids can seem like walking petri dishes. They come in contact with lots of germy things every day, which is one reason they get sick often. The average preschool-age child has at least six colds a year, babies and toddlers have 8–10 colds a year before the age of 2, and preschool-age kids get about nine colds a year. Research suggests that children with older siblings and those who attend day care have more colds.
THE COMMON COLD Most colds are caused by viruses. More than 200 types of viruses can cause colds or upper respiratory tract infections. 24
The symptoms vary from child to child and illness to illness, but generally, you may see some combination of stuffy or runny noses, sneezing, cough, sore throat, achy ears, headache, red eyes, and occasionally fever. Symptoms usually last anywhere from a few days to a week or more.
HEALTHY HABITS FOR KIDS There is no cure for the common cold, but can you prevent — or at least reduce the frequency of—colds in kids? Not entirely, but these simple tips can keep the cooties away:
washing with warm, soapy water to get rid of germs. Because kids may not know how long that is, have them sing “Happy Birthday” twice while washing.
2. Boost Immunity. Making sure they are eating well, staying active, and getting enough sleep will give kids an immunity boost. Foods such as blueberries, tomatoes, sweet potatoes, and spinach have immune-boosting power. If your kids won’t touch fruits or veggies, supplementing with a multivitamin can help.
3. Cover that cough. Cold and flu viruses can become
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airborne when someone sneezes or coughs. Teach your child to cover a sneeze or a cough with a tissue or with the inside of her elbow. Covering sneezes with hands can actually spread the virus.
4. Keep hands off eyes. If your child touches something that someone with a cold has touched and then touches his eyes or mouth, the cold virus can enter his body. Other infections such as conjunctivitis can also be transmitted through touching the eyes.
1. Wash hands regularly. It takes just 20 seconds of hand-
Maureen Farrar is the editor-in-chief of Amazing Wellness magazine.
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need to know | preventive nutrition & supplements
10 TIPS FOR A HEARTHEALTHY DIET Whether you have years of unhealthy eating under your belt, or simply want to fine-tune your diet, here are 10 heart-healthy diet tips By Lisa Turner
I
n spite of all the advances in the fight against heart disease, it is still the leading cause of death for both women and men in the U.S. But studies show that adding certain nutrients to your diet can slash your risk. Protect your ticker with these easy ways to make your diet heart-healthier.
1. SWITCH YOUR SPREAD Instead of butter or cream cheese, smear bagels and toast with nut butters: they’re rich in monounsaturated fats, which regulate cholesterol levels, lower blood pressure, and protect the heart. While the link between butter, other saturated fats, and heart disease is complicated, most studies show that replacing saturated fats with vegetable oils protects the heart. Definitely skip the margarine, as it’s high in trans fats that dramatically increase the risk of heart disease, even in very small amounts. If you don’t eat nuts, spread bread with healthy fats: try mashed avocado, olive oil mixed with garlic and hummus, or sunflower butter, honey, and cinnamon.
2. MAKE YOUR OWN “SALT” Lowering sodium intake can reduce cardiovascular risk by 26
as much as 24 percent. Start by steering clear of processed foods like chips, crackers, luncheon meats, and fast foods. Even pasta sauce, salad healthy tip! dressings, canned Adding meat-free meals soups, and condimetabolism, into your diet can lower ments can have normalize your risk of heart as much as 1,000 blood pressure, disease. mg of sodium per and protect serving, nearly half against inflamthe daily recommendation. mation. In one study, To add flavor sans sodium, make people who ate beans four savory blends of pungent herbs. or more times a week had a Try garlic powder, white pepper, 22 percent lower risk of heart ground ginger, and curry; studies disease. Other high-fiber show they can reduce inflamoptions: raspberries, pears, mation, protect the arteries, barley, sweet potatoes, oat and may lower cholesterol. bran, and whole-wheat pasta.
3. ADD BEANS TO EVERYTHING
4. MAKE MONDAYS MEAT-FREE
Beans are loaded with fiber—a cup of navy beans contains 18 grams, about half the recommended daily intake—and can reduce levels of harmful LDL cholesterol, improve glucose
Studies show that vegans and vegetarians have lower risks for heart disease and cardiovascular mortality. Instead of meat, focus on plant-based protein such as beans, lentils, nuts,
seeds, and soy. Swap crumbled tempeh for beef in pasta sauce, make burgers from black beans and ground chia seeds, use lentils in sloppy joes, and toss edamame and walnuts into salads. If you do eat meat, stick to lean versions, such as poultry, fish, and lean cuts of red meat, and limit serving size to 5 oz. a few times a week.
5. HAVE A DAILY SALAD And super-size it. Vegetableheavy salads are packed with fiber, antioxidants, and heartprotective nutrients, and can protect you from cardiovascular and other diseases. Have a big salad for one meal a day, with a variety of nutrient-dense selections: try kale, arugula,
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shaved Brussels sprouts, carrots, broccoli, beets, cabbage, and cooked sweet potato cubes. Add chickpeas, avocado, cooked quinoa, and nuts, and toss it with extra-virgin olive oil. In one study, olive oil reduced the risk of death from all causes by 26 percent.
keep blood vessels healthy, decrease inflammation, lower blood pressure, and balance cholesterol. Or go for extra-dark chocolate; it’s low in sugar and rich in magnesium, which lowers blood pressure, reduces inflammation, and protects against blood clots.
6. UPGRADE YOUR PASTA
8. GET CULTURED
Start with whole-wheat noodles—they’ve been shown to protect the heart—or use spiralized sweet potatoes or rutabagas instead of spaghetti, for a high-fiber, antioxidantrich base. Make your own sauce with low-sodium canned tomatoes, because they’re an excellent source of lycopene and other compounds that lower cholesterol and triglycerides, reduce inflammation, and protect the arteries. Lace it with olive oil, and go heavy on the garlic and onions. Studies show that both can lower blood pressure, prevent inflammation, reduce cholesterol, and slow the buildup of plaque in your arteries.
7. SAY GOODBYE TO SUGAR Research confirms that eating sugar adversely affects cholesterol and triglycerides, and increases heart disease risk. In one study, a sugary diet led to a 38 percent higher risk of dying from cardiovascular disease, and the risk more than doubled for people who got 21 percent or more of their calories from sugar. Purge your pantry of sugary snacks, and stock up on high-fiber, antioxidant-rich fruit, especially berries, which are high in antioxidants that
Beneficial bacteria in the gut are key to heart health, and studies show an imbalance is linked with cardiovascular disease and other risk factors like obesity and diabetes. Probiotics can lower cholesterol, reduce blood pressure, prevent inflammation and protect against arterial disease. Best sources include low-fat yogurt, kimchi, sauerkraut, tempeh, and miso. Try stirring miso into cooked soups, making kefir and berry smoothies for breakfast, or adding a few tablespoons of kimchi to cooked whole grains.
9. RETHINK YOUR DRINK Skip sugary beverages and focus on heart-healthy drinks. Red wine is loaded with resveratrol, a powerful antioxidant that protects the heart; if you don’t drink, red grape juice has the same effect. Both green and black tea lower blood pressure, improve cholesterol, protect blood vessels, and lower inflammation. Other teas, such as chamomile, rooibos, and hibiscus, appear to have similar effects. Or lace sparkling water with grapefruit juice or unsweetened cranberry juice to improve blood flow, protect arteries, improve cholesterol, and lower inflammation.
Five Supplements for Heart Health MAGNESIUM helps dilate arteries,
lowering blood pressure and improving blood flow. Studies show that it’s linked with a lower risk of hypertension, stroke, and cardiovascular disease.
Solgar Magnesium Citrate
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ergy—important for proper functioning of the heart. Studies show CoQ10 reduces oxidative stress, protects the arteries, and reduces heart disease risk. Because statins deplete CoQ10, it’s especially important if you’re taking cholesterol-lowering drugs.
Life Extension Super Ubiquinol CoQ10 100 mg
CURCUMIN, a compound found in turmeric, is a powerful anti-inflammatory that improves the lining of blood vessels, Doctor’s Best High regulating blood pressure and protecting Absorption Curcumin against blood clots. Studies show it from Turcan reduce the risk of heart attack meric Root by as much as 65 percent. Look for supplements formulated with piperine, a compound in black pepper that dramatically increases absorption. L-CARNITINE, an amino acid naturally
found in foods, helps lower blood pressure and protect against inflammation. Studies show that it can improve coronary heart disease and lower the rate of heart failure and death. BERGAMOT, a fragrant citrus fruit, is rich in polyphenol antioxidants and can protect against metabolic syndrome, a collection of symptoms that increases the risk of cardiovascular disease. Studies show that it improves cholesterol and triglyceride levels, lowers blood sugar, and protects the heart.
10. GET HOOKED ON FISH It’s a good catch: fish is high in lean protein, vitamin D, and other heart-healthy nutrients. Salmon, sardines, tuna, herring, and mackerel are best for heart health because they’re rich in omega-3 fats, which lower blood pressure, reduce inflammation,
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Reserveage Nutrition Bergamot Cholesterol Support with Resveratrol
protect against blood clots, balance cholesterol, and reduce mortality from all causes by as much as 12 percent. Easy ways to eat more: crumble cooked salmon over salads, make burgers from cod, or broil sardines with garlic, lemon juice, and rosemary, and toss with whole-grain pasta and olives.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com
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health q & a | your health questions answered
By Jonny Bowden, PhD, CNS
FROM VEGAN TO KETO: MYTHS ABOUT NUTRITION
Q:
I want to eat healthy. How do I sort out the marketing hype from the science in the diet wars?
A:
— Kurt, Seattle
The original title of THE VEGAN MYTH this article was going A vegan diet is defined by what’s to be “The Trouble with not in it. As long as you don’t Vegans.” It was provocative eat foods that once had a face, and catchy, which certainly you can be a vegan. Vegans make would have prompted a lot all kinds of recommendations of people to read it. for foods you should eat, but But the “trouble” with vegans the fact is, you can eat a 100 isn’t confined to vegans. It’s really percent junk-food diet and still the trouble with nutritional be a vegan as long as it meets politics, which have become the single requirement: no as partisan and divided as animal products. Congress. Facts matter little, So let’s bust myth number allegiance to your nutritional one: A vegan diet is not by orthodoxy take precedence over definition healthy—it’s just a science, and if you’re on the diet without animal products. wrong “side” of things, you’re Personal story: I’m a fan not only stupid and uneducated, of the pizza pie. It’s my one you’re also morally bereft. non-low-carb food vice. Recently So this article is really about I grabbed a slice of what looked the marketing claims made for like a gloriously cheesy pizza popular diets, misconceptions from the self-serve section at about things like “vegan” and “keto,” nutritional politics, and “know-nothing” science. I’ve been accused many times of being antivegan; what I really am is antimishealthy tip! information. If you choose your Let’s see if diet from what can be we can sort out hunted, fished, plucked, some of the or gathered, it won’t myths, truths, matter much which and misconcepdiet you’re on. tions in the diet marketing wars, and come up with some basic, non-partisan facts we can all agree on.
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Whole Foods, and when I took a bite of it I thought I had been poisoned. Every molecule of my health-aware consciousness said, “Bad. Food. Abort. Mission.” I took it back to the counter, only to find that it was the “vegan pizza.” I asked for the ingredients, and what I saw confirmed my worst suspicions. This was a chemical stew of unpronounceable ingredients, fake flavors and texturizers, chemical stabilizers, extracted soy proteins, and a baker’s dozen of things no selfrespecting health fanatic would go near. I did a similar inspection of the ingredients list for vegan donuts, vegan “chicken,” and vegan “turkey.” All I can say is—if you do
eat this stuff, don’t read the ingredients list or you’re likely to experience a serious amount of cognitive dissonance. But let’s say you do veganism as it was intended to be done, with an all-whole-foods, plant-based diet rich in nuts, berries, and vegetables. You’re not out of the woods yet, because you have to make sure your diet is healthy. You can’t get everything you need from a vegan diet. Those who say you can are not informed by science, they’re just sticking to the party line. Despite claims to the contrary, there’s no B12 in plant foods. There are what’s called B12 analogues in plants—molecules that look suspiciously like B12
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but behave differently in the body. Vegans are very likely to be underconsuming iron, selenium, zinc, and omega-3 fatty acids. Vegans will argue, “but there’s iron in spinach!” and they’re right—but it’s not the same iron that’s found in beef. Beef has heme iron—the most absorbable and usable form of iron. Spinach does not. Then there’s the omega-3 issue. Yes, there are omega-3s in plant foods, but the omega-3 in plants (alpha-linolenic acid, or ALA) is not identical to the omega-3s found in fish and grass-fed beef. The two that come from fish—EPA and DHA—have been the most extensively researched, and are the ones that are ready to do their magic in your system. On the other hand, ALA has to be converted to EPA and DHA, which the body can do, but doesn’t do very well. So vegan omega-3 and animal (fish) omega-3 are not the same thing. If you’re a vegan and relying solely on flax, chia, and hemp for your omega-3s, that’s fine. But be sure to double (or triple) your dosage, since only about 10 percent at best is going to wind up as DHA and EPA.
THE KETO CONUNDRUM Keto diets come with their own set of myths, starting with this one: You can get everything you need on a keto diet. You can’t—at least if you believe that fiber is important, and not all keto advocates do. I think the enormous amount of emerging research being conducted on the health of the
microbiome (the ecosystem of bugs and other microbes that live in our gut) shows overwhelmingly that fiber is one of the most important (and neglected) parts of our diet. And it’s a myth that you need to eat grains to get it. There is fiber in fruits and vegetables, including some that you wouldn’t think of as fiber heavyweights (like avocado!). Most people just don’t get enough. That’s why I recommend fiber supplements for everyone (but especially those on keto). The other myth about keto is that it works for everyone. It doesn’t. Genetics may offer a clue as to why that’s so, but that it’s so is indisputable. The Paleo-friendly nutritionist Esther Blum, MS, RD, author of Why Cavewomen Don’t Get Fat, has told me numerous times that her female clients just don’t do all that well with keto. One reason might be a variation of a gene called ApoE2. People with a certain variant of that gene thrive on fat—they have the enzymatic machinery to break it down, and their metabolic pathways are primed to extract every nutrient. Others have a variant of the gene that produces the opposite effect, and these people feel dreadful on a high-fat diet. Once again, it’s confirmation of my basic thesis in nutrition: everybody’s different. Another myth is that vegan and keto are polar opposites. They’re actually not. You get most of your calories from plant-based fats like coconut oil, extra-virgin olive oil, and Malaysian palm oil; you get your protein from vegan sources; and you eat a ton of vegetables.
STILL CONFUSED? Diet programs in the age of the internet are a black hole of promises and marketing claims, with only the most casual relationship with the science on which they claim to be based. And one of my missions in life is to dumb it down and leave people with some basic nuggets that can help them navigate the diet wars and sort out marketing hype from actual science.
grain, and basically live horrendous lives and produce disgusting food. If that were the only kind of meat available to me, I’d become a vegan myself. But it’s not. If you look for it, you can find 100 percent grass-fed beef, pastured pork, and truly free-range (not fake free-range) chicken and eggs. Those are very far from the “meat products” that vegans correctly
Keto, vegan, South Beach, Atkins, raw food, Paleo, Primal, or low-fat—what matters most is that you eat real food, and you eat it in its natural, unprocessed state. Here’s the one nugget that I’d like you to take away from this article. It’s advice that’s “diet-agnostic,” the ultimate nonpartisan principle that will actually work for everyone. (I know I implied that there’s no one program that works for everyone—this is the exception, and you’ll see why in a moment.)
EAT WHOLE FOODS Imagine that you were naked on the African Serengeti with a sharp stick for a weapon. What could you hunt, fish, gather, or pluck? Those are the food groups. Vegans do have one thing right: the meat we get in this country is a toxic waste dump of hormones, antibiotics, steroids, and bad fat. It’s known as “factory-farmed meat,” and it comes not from real farms but from huge behemoth factory-type operations where cows are confined, fed acid-producing
demonize. Those foods are health foods, and they’re very close to what you’d eat if you hunted down game every day like your Paleo ancestors. In fact, if you choose your diet from foods that could be hunted, fished, plucked, or gathered, it won’t matter as much what diet you’re on. It won’t matter as much what proportions of fat, carb, and protein you consume, nor how many calories. In terms of health, those are the four basic food groups that fed the human genus since our homo-sapiens predecessors first roamed the earth 2.4 million years ago. Those are our “factory-specified” fuels. Keto, vegan, South Beach, Atkins, raw food, Paleo, Primal or low-fat—what matters most is that you eat real food, and you eat it in its natural and unprocessed state. Start with that premise and you’ll do just fine, no matter what dietary program you decide to follow.
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley, MD). Visit him at jonnybowden.com. Have a question for Jonny? Send it to amazingwellnessmag@gmail.com. Write “Health Q&A” in the subject line.
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herbal healing | get better with botanicals
NATURAL WAYS TO LOWER BLOOD PRESSURE Many adults deal with high blood pressure. Experts recommend treating it with lifestyle changes and medications, but natural remedies may be just as effective By Karta Purkh Singh Khalsa
healthy tip!
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hese days, most of us might feel like we’re about to burst something, but for one third of American adults, that possibility is all too real. Those unlucky souls are living with a ticking time bomb. When your heart pumps, each life-giving squeeze sends blood coursing through your arteries, which pipe that blood to every corner of your body. The force of blood pushing against those arterial walls is, simply put, your blood pressure. Normal pressure is less than
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120/80, but if it climbs above 150/90 (stage 2 hypertension), you’re about to blow. About 75 million people in the United States age 20 and older—an astounding one in three adults—have high blood pressure. Upwards of 90 percent of those with chronic high blood pressure have no obvious damage or disease, so perhaps 30 percent are unaware of their condition, prompting its “silent killer” moniker. Over time, high blood pressure is likely to damage every one of your organs.
Hawthorn is considered a calming herb to the nervous system, a bonus considering that stress often accompanies cardiovascular for its use in the Without a doubt, it’s problems. important to decisively normalize your blood pressure, but rarely would it ever need to be lowered instantly, so you have some time to bring it down. Just don’t ignore it.
HAWTHORN Hawthorn (Crataegus oxyacantha), a member of the rose family, is the European jack-of-all-trades herb for safe and effective treatment of heart and circulatory disorders. According to a 2016 paper, hawthorn is well-known
treatment of various heart problems, particularly heart failure, angina pectoris, hypertension, myocardial insufficiency, mild alterations of cardiac rhythm, and atherosclerosis. This herb also exerts several other pharmacological activities, such as hypotensive, antihyperlipidemic, antihyperglycemic, anxiolytic and immunomodulatory. The bush contains potent bioflavonoid-like complexes responsible for its actions. Traditionally, the berries
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were used, but scientists have found active ingredients in other parts of the plant. Several studies have shown that hawthorn extract lowers blood pressure. A recent British study successfully used hawthorn to lower blood pressure in diabetics. A monograph published in Alternative Medicine Review confirms that hawthorn works through diverse mechanisms by dilating coronary vessels, regulating heart rhythm, and exerting a mild diuretic activity. Dosage: A common dose is 80–300 mg of standardized extracts with total bioflavonoid content (often 2.2 percent) or oligomeric procyanidins (usually 18.75 percent), two to three times per day. You may also use a tincture of 4–5 ml three times daily, or at least 4–5 grams per day in capsules. Allow at least for two to four weeks for the herb to take effect. It’s long-term therapy, so the effectiveness of hawthorn may still be increasing even after one to two months.
ARJUNA BARK Though it is rather new to us in North America, Arjuna bark (Terminalia arjuna) is a famous Ayurvedic medicine. Its thick, red bark is the most widely used cardiac herbal medicine. Modern clinicians here are using arjuna for coronary artery disease, heart failure, high cholesterol, and high blood pressure. A 2017 study in The Journal of Ethnoppharmacology confirms that many studies have validated its anti-ischemic, antihypertensive, antihypertrophic, and antioxidant effects, and that it was successful
Aged garlic extract has the ability to reverse early heart disease by stripping plaque buildup from artery walls. in preventing pulmonary hypertension. Several studies over the last few years have shown that arjuna reduces total cholesterol and increases HDL. One study showed that this herb was as effective an antioxidant as vitamin E, and that it reduced cholesterol in human subjects quite substantially. Considering its benefit for cholesterol, it is not surprising that it lowers blood pressure. Dosage: Use 1–3 grams of dried arjuna bark per day, in capsules. Higher doses may work faster. You can use up to 30 grams, dry herb weight, of this very safe herb as tea. Simmer the chopped bark.
AGED GARLIC EXTRACT Maybe high blood pressure can be reversed with spaghetti sauce. According to recent research, garlic seems to reduce blood pressure by about 5–10 percent. Pretty small potatoes, but every bit helps in offsetting the total chronic damage from hypertension. Garlic, in the hands of clinical herbalists using higher doses, usually produces greater declines, however. One study looked at 47 subjects with mild hypertension. For 12 weeks, the patients received a daily dose Himalaya of 600 mg of Arjuna garlic powder,
standardized to 1.3 percent alliin, which reduced systolic blood pressure by 6 percent and diastolic pressure by 9 percent. Another study found garlic to be effective for blood pressure in men with mild and moderate arterial hypertension. Numerous other experiments showed about the same results. Dosage: Garlic powder extract standardized to contain 1.3 percent alliin is typically given in a dosage of 900 mg daily. Still, garlic is a food. Larger doses should not hurt, and you almost certainly will have better results if you include more in your diet or use a higher dose as a supplement. A 2016 paper in Phytomedicine looked at hawthorn, arjuna and garlic and mentioned that these remedies have been used in the treatment of heart disease for hundreds of years, and that current research methods show us they can be utilized effectively in the treatment of cardiovascular diseases including ischemic heart disease, congestive heart failure, arrhythmias and hypertension.
GREEN TEA Green tea is a panacea for the cardiovascular system. Look for it to reduce total cholesterol, LDL, and triglycerides, and to improve the ratio of LDL cholesterol to HDL cholesterol. People who drink more of the beverage have lower blood pressure, and research also confirms this action. EGCG, a main active ingredient, reduces blood clotting about as much as aspirin or Ginkgo biloba extract, reducing the chance of stroke. A scientific review found that green tea likely reduces heart attack and stroke. Dosage: Most of the research supports a dose of about three cups per day (providing 240–320 mg of polyphenols). Standardized extracts of poly-phenols, particularly EGCG, are available. The world out there might be a pressure cooker, but that’s no reason your cardiovascular system needs to be one. Take a breather, put a cup of hawthorn berry tea on the stove, and depressurize. Ahhh.
good BUYS
Flora Cardio Essence
Wakunaga Kyolic Blood Pressure Health
Yogi Green Tea Super Antioxidant
Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com.
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Blueberry Matcha Muffins
Makes: 6 muffins • 1 cup unbleached all-purpose flour • 1 tbsp plnt® brand Organic Matcha Green Tea Powder • 1.5 tsp baking powder • ¼ cup unsweetened applesauce* • ½ dropper plnt® brand Liquid Stevia (about 30 drops)* • 1/2 cup almond milk • 1/2 cup fresh blueberries Preheat the oven to 350° F. In a small bowl, whisk together the dry ingredients (flour, Organic Matcha Green Tea Powder, baking powder). In a second bowl, whisk together the wet ingredients (applesauce, stevia, almond milk). Slowly stir the wet ingredients into the dry ingredients, until just incorporated and no lumps remain. Do not overmix! Lightly fold in the blueberries. Spray a cupcake baking tray with nonstick spray. Pour the batter into 6 different cupcake wells. Bake for 15-17 minutes, or until a toothpick comes out clean. Let sit for 5-10 minutes, then enjoy! *Instead of applesauce and stevia, 1/4 cup plnt® brand Honey can be used. Nutritional info for 1 muffin: 82 calories; 0g fat, 19g carbs (1g fiber, 3g sugar), 2g protein, 0mg cholesterol, 20mg sodium, 25mg potassium
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Coconut Matcha Fudge
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Makes: 30 Fudge Cups Coconut Layer: • 1/2 cup unsweetened coconut shreds • 1/4 cup plnt® brand Coconut Oil, melted • 1 tbsp maple syrup (or plnt® brand honey)
Ma •1c • 1/ • 1.5 • 1.5 •1t •1t • 1/
Matcha Layer: • 1/2 cup cashew butter • 2 tbsp plnt® brand Coconut Oil, melted • 1 tbsp plnt® brand Organic Matcha Green Tea Powder • 1/4 cup maple syrup (or plnt® brand honey) In a small bowl, make the coconut layer by mixing the coconut shreds, coconut oil, and maple syrup. Once evenly mixed, place a heaping teaspoon into each well of a silicon baking mold, pressing firmly down to form the base. Place the mold in the fridge to set while you make the matcha layer. In a bowl, mix the cashew butter, coconut oil, plnt® brand Organic Matcha green tea powder, and maple syrup. Once evenly mixed and no lumps remain, remove the silicon mold from the fridge and fill the remaining tops of each well with the matcha mixture. Place in the fridge for 30 minutes, or until firm. Once the fudge is firm and re-solidified, enjoy! Keep extras in the refrigerator until consumption. Nutrition info for 1 fudge cup; 6g fat, 4g carbs (1g fiber, 2g sugar), 1g protein, 0mg cholesterol, 15mg sodium, 50mg potassium
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Say Hello to Organic Matcha Green Tea Powder Harness the power of this Japanese classic for natural energy and endurance, plus antioxidant and stress support.
Colorful Recipes Non-GMO, vegan, and incredibly versatile Organic Matcha Green Tea Powder might just be your new favorite ingredient. Visit www.vitaminshoppe.com/plnt to learn more.
Cilantro Matcha Cashew Spread
Makes: 1 cup of spread • 1 cup cashews, soaked overnight and drained • 1/2 bunch of cilantro (1/3 cup, packed) • 1.5 tbsp plnt® brand Chia Seeds • 1.5 tsp plnt® brand Organic Matcha Green Tea Powder • 1 tsp garlic powder • 1 tbsp plnt® brand Apple Cider Vinegar (or fresh lime juice) • 1/2 cup water Toss the ingredients into a food processor. If your cashews have not been soaked, you can boil them for 25 minutes to soften. Blend on high speed until thick and creamy. Scrape down the sides of the food processor often to ensure that all ingredients are evenly blended. Enjoy! It is highly recommended to spread this on toast with cucumber slices and fresh sun-dried tomatoes.
Matcha Granola Parfait Cups
Makes: 10 granola cups* • 1 cup rolled oats • 1 TBSP plnt® brand Coconut Oil • 1.5 tsp plnt® brand Organic Matcha Green Tea Powder • 1/4 cup maple syrup (or plnt® brand Honey) Preheat the oven to 350° F. In a small bowl, mix together the oats, Coconut Oil, Organic Matcha Green Tea Powder, and maple syrup. Once evenly mixed, spray a mini cupcake tray with nonstick spray. Distribute the oat mixture amongst 10 cupcake wells, pressing down firmly on the edges and creating a small cavity in the center. Bake for 18-20 minutes, until lightly browned. Remove from the oven and let cool for 5 minutes. Remove the cooled granola cups from the cupcake tray. Fill with your favorite dairy-free yogurt and top with dried fruit and nuts. Enjoy!
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Nutrition info for 2 tbsp spread: 97 calories; 8g fat, 5g carbs (1g fiber, 0g sugar), 4g protein, 0mg cholesterol, 20mg sodium, 10mg potassium
*Instead of making 10 mini granola cups, a full-size cupcake tray can be used to make 5 larger granola cups. Bake for 25-27 minutes if making fullsize cups.
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Nutrition info for 2 tbsp spread on toast with cucumber slices and sundried tomatoes: 275 calories; 12g fat, 36g carbs (7g fiber, 7g sugar), 10g protein, 0mg cholesterol, 530mg sodium, 140mg potassium
Nutritional info for 2 mini granola parfait cups (or 1 full-size cup) with toppings: 172 calories; 7g fat, 25g carbs (3g fiber, 13g sugar), 3g protein, 0mg cholesterol, 10mg sodium, 115mg potassium
Get it today, only at a
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store near you or at vitaminshoppe.com
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THE DIET
SHOWDOWN
THERE’S NO PERFECT DIET FOR EVERYONE. SO BEFORE YOU PICK A PLAN, BE SURE TO DO YOUR RESEARCH ON WHAT IT CAN AND CAN’T DO FOR YOUR HEALTH. Matthew Kadey, MS, RD
G
luten-Free. Paleo. Weight Watchers. Whole30. Ketogenic. DASH. The list of diets, and their various rules and restrictions, is endless. One person swears by fasting. Another finds success slashing carbs. Others fill up their dinner plates with only plants. Regardless of the dieting method, of the millions of Americans who embark on an eating plan each year, many do so to lose weight. Other health measures such as improved energy levels and mental clarity are also motivating factors. Since no time is more popular for going on a diet than the New Year, here’s how some of today’s most buzzy diets stack up, plus how to tell if any are right for you.
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PALEO Nuts and Bolts: When it comes
to #trendingdiets, this is a big one. People who fuel their bodies on this ancestral diet eschew agricultural-era foods such as grains, legumes, and dairy. Instead, they focus their eating efforts on items such as meat, fish, eggs, fruits, nuts, seeds, and veggies that were available to our huntergather ancestors. The diet also deters you from drinking alcohol. Fat loss, more energy, clearer skin, less bloating, fewer sugar cravings, and a drop in disease-provoking inflammation are among the advertised benefits of eating the caveman way. Pros: If anything, the Paleo
diet is great at weeding out processed foods from your diet, because so many of those contain refined grains or added sugars—two big Paleo no-nos. So it’s bound to increase your protein intake, which can help silence hunger to squash overeating and build metabolism-boosting lean body mass. It’s also not necessarily a low-carb diet, so you can sidestep the fatigue, headaches, and other side effects of carb-stingy eating plans. Some studies show that a Paleolithic-type diet can improve blood sugar control and blood lipid numbers, which may confer protection against maladies such as diabetes and heart disease. Cons: Eliminating dairy, grains, and legumes can leave you short-changed on certain vitamins, minerals, and antioxidants, so you’ll need
to make sure they are coming from Paleo-approved sources. Paleo demonizes whole grains, even though research links them to better health outcomes and trimmer waistlines. Some use the Paleo philosophy as an excuse to eat too much meat and too few plant-based foods. If you follow recommendations from the throwback diet to eat grass-fed meats, wild seafood, and organic veggies, the diet will require a much bigger food budget. And anytime food groups are eliminated, eating during social occasions can be problematic. Make it Better: Don’t just put slabs of meat on your plate. Take Paleo as an opportunity to experiment with a variety of new allowed foods from different food groups. Arctic char and celery root, anyone? Search online or invest in some Paleo cookbooks for recipe inspiration so your meals stay more exciting than chicken breast with steamed broccoli. It can be helpful to speak with a dietitian to make sure you’re getting your daily quota of calcium, vitamin D, and other essential nutrients. If you work out regularly, be sure to eat plenty of fruits and starchy veggies such as potatoes so you get enough carbs to power your stride. If you prefer to baby-step your way into Paleo, you can try slashing dairy from your diet the first week, bidding adieu to refined grains during week two, then skipping all grains the next week, and so on until you’re following a hardened Paleo diet.
KETOGENIC Nuts and Bolts: The ketogenic
or “keto” diet is all about one thing: fat. Keto dieters obtain 70–80 percent of their calories from this macro while eating very few carbohydrates (generally fewer than 50 grams a day, or no more than 5 percent of total calories) and only moderate amounts of protein (no more than 15–20 percent of total calories). Why the fat payload? Proponents say the carbohydrate and protein restriction will move your body into ketosis, prompting it to access ketones generated from stored fat as its primary fuel source instead of carbs, leading to a trimmer waistline, fewer energy crashes, and better protection against certain maladies, including diabetes. So you can go ahead and splurge on cheese, avocados, coconut oil, egg yolks, fatty nuts like cashews, olive oil, and fat-dense meats such as sardines and bacon with the goal of becoming a better butter burner. Pros: Sugar is the diet’s enemy,
so it can be the catalyst some people need to break their relationship with the sweet stuff. And going low-carb could also help you eat less overall, because fat is generally more satiating, which can be one mechanism behind the diet’s war on body fat. Ketone bodies themselves may have a direct hunger-reducing effect. Some beneficial metabolic changes that come with the ketogenic diet, at least in the short term, can include less insulin resistance and lower blood triglyceride numbers.
Cons: Keto diets can definitely help people shed those stubborn pounds in the short term, but long-term results in terms of fat loss and overall health have still not been proven. (Most studies on high-fat eating have been performed on rodents.) The fat-first diet is pretty restricting, so you won’t be nibbling too much on some of the most nutrient-dense foods in the supermarket, including beans, berries, whole grains, and sweeter veggies such as peas and carrots. In fact, because you are restricting so much, adherence to the diet long-term can be a challenge, especially when you limit otherwise enjoyable foods. Without a careful approach to keto, you risk fiber and micronutrient deficiencies. While giving up processed foods is a smart move, eating more cheese, steak, butter, lard, and bacon can up your saturated fat intake, which is still a concern for heart health. A 2018 study in the journal Lancet found that people on a low-carb diet where calories from carbs were replaced with animal fat and animal protein raised their risk of early death. The loathed so-called “keto flu,” which includes fatigue, nausea, and brain fog, happens to many people during the first few weeks on the diet, when the body is adapting to the new normal. And performance during higher-intensity bouts of exercise can be compromised with a lack of carbohydrate energy stores. Too much protein can throw you out of ketosis, but it can also make it harder to put on lean body mass. AMAZING WELLNESS | WINTER 2019
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Make it Better: To avoid nutritional deficiencies, make sure you’re not eating the same rotation of foods. Include a daily variety of the allowed meats, fish, non-starchy vegetables, dairy, nuts, and seeds. A fiber supplement might be needed to keep your bowels and microbiome in working order. It’s possible to modify the diet to emphasize fatty foods low in saturated fat or from plant sources such as olive oil, avocado, nuts, seeds, and fatty fish. For a more sustainable long-term approach to eating, when weight loss or other health goals are achieved on the keto diet, one may follow the diet for a few days a week or a couple weeks each month, interchanged with other days, allowing a higher carbohydrate and protein intake.
INTERMITTENT FASTING
more energy from your fat stores, leading to a trim-down effect. And since in theory you’re likely to nosh on fewer calories during the course of a week, this itself could help in the battle of the bulge. Pros: IF has become a go-to
method for getting lean fairly quickly. Indeed, there is some good research that this flexible style of eating can be just as effective in spurring weight loss as more drastic everyday calorie restriction. A 2018 study published in the Journal of Nutritional Science found that simply moving breakfast and dinner three hours closer together led to drops in body fat in subjects despite no change in overall caloric intake. People also gravitate toward IF because, unlike other diets, there are no off-limit foods—just limits on how
Nuts and Bolts: Not a diet in
the classic sense, intermittent fasting (IF) is defined as cycling your diet between periods of restricted eating and periods of eating as much as you normally do. There are several different patterns of intermittent fasting, but a few of the more popular include the 16/8 method, where you fast for 16 hours and eat only during an eight-hour period; the 5:2 diet, where you eat no more than 25 percent of your normal calorie intake two days out of the week; and the eat-stopeat method, which involves a full-blown 24-hour fast once or twice per week. The theory is that when your body is in a fasted state, it’s more likely to alter metabolism to improve blood sugar numbers and pull 36
investigation was hindered by a large number of participants who failed to follow the diet until the studies ended. So IF may suffer from what befalls many diets—high dropout rates. Sideeffects such as raging hunger, brain fog, and irritability during fasting can be too much for some people to work through. Because there isn’t much focus placed on what you eat, some people might be tempted to reward a fast-well-done by eating junk food. Make it Better: Consider easing into IF by starting with a beginner’s 12:12 method, where you’re fasting for 12 hours per day and eating within a 12-hour window. From here, you can work your way into more challenging fasts. Make your calories count during fast and feast periods by focusing your eating efforts on nutrient-dense, whole foods. Items rich in fiber or protein like legumes and Greek yogurt can help tame the hunger monster during
tionship with food. With this elimination-style diet, you’re told to cut out items that are known to upset some tummies or are generally unhealthy—all processed or packaged food, natural and artificial sugars, alcohol, grains, beans, legumes, soy, and dairy are off the menu for 30 days straight. Even packaged foods like Paleo pancake mix with Whole30-approved ingredients are discouraged. Meat, seafood, eggs, vegetables, nuts, oils, and fruits are allowed. The goal is to rewire your brain to crave whole foods and to weed out items that aren’t settling well with you. After 30 days, you can slowly add food groups such as beans and whole grains back into your diet as a method of testing for food sensitivities. Pros: If you’re looking for a
fairly drastic dietary kickstart, especially post-holiday season, this could be for you. Keep in mind that it was designed for only 30 days, so after this time
People gravitate toward intermittent fasting because there are no off-limit foods—just limits on how much you can eat at certain points.
much you can eat at certain points. And it can help people get in better touch with their true feelings of hunger and fullness as well as put the brakes on nighttime snacking.
times of calorie restriction. A food journal can help make sure you’re not overeating on fasting days. And consider exercising during your eating window so you have more pep in your step.
WHOLE30 Nuts and Bolts: Much-buzzed
Cons: Studies with large sample
sizes or dealing with the long-term weight-loss benefits of IF are still lacking. One
Whole30 markets itself as a method to reset your diet, give your digestive system a break, and help you forge a new rela-
you can ease your restrictions and modify the diet to be sustainable long-term. Many people will notice their pants fit a bit looser, which should be expected when eating less overall. The diet can also be helpful for identifying any food intolerances such as lactose that could be behind symptoms like bloating. And some people praise the diet for helping them kick their sugar lust and practice mindful eating.
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Cons: It’s a labor-intensive process requiring label reading (remember, no honey in your jerky), lots of meal planning, and more creativity in the kitchen to sidestep food boredom when faced with fewer cooking options. (Yes, you can get fed up with avocado.) Access to only Whole30-compliant foods when traveling or eating out can be a challenge. Vegetarians will struggle to eat enough protein. After any slip-up, even if it’s just a piece of bread getting in the way, you’re encouraged to start over—grrr. Expect some side effects such as fatigue and cravings that come with reducing calories and carbs. There can be a tendency to gorge on “forbidden” foods postWhole30, which can quickly undo any benefits gained from the previous month. And any diets that preach restriction risk leading to certain nutritional deficiencies and disordered eating patterns. Make it Better: Whole30-focused cookbooks can help keep you on track by providing cooking inspiration with allowed foods. Seeking the advice of a dietitian is a smart move to make sure you’re getting all the nutrients such as calcium your body needs in absence of certain food groups. When the clock strikes midnight, slowly add in the healthier foods you’ve been steering clear of such as whole grains, lentils, and yogurt so you get a better sense of how you respond to them. Despite what the diet may lead you to believe, most people should be eating more of items like beans and whole grains, not less.
adhered most closely to the Mediterranean diet spent more on food each day than those who ate mostly a “Western” diet. Make it Better: Strive for i
Research suggests that following the benefits of following a Mediterranean-style eating pattern are far-reaching: better heart health, weight loss, and lower cognitive decline. MEDITERRANEAN Nuts and Bolts: Among the
plethora of diet regimens, the Mediterranean diet has garnered the most widespread praise among health professionals. Essentially, the diet is about implementing the components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Namely, eating plenty of fruits, vegetables, herbs, whole grains, olive oil, fish, poultry, nuts, and legumes, while reigning in your intake of red meat, refined grains, and highly processed packaged foods that are typical of the standard American diet. There is little focus placed on counting calories—diet quality matters most. Pros: Research suggests that
the benefits of following a Mediterranean-style eating
pattern are far-reaching: better heart health, less risk of depression, improved vision and bone health, weight loss, and lower rates of cognitive decline, to name just a few. The nutrient-dense whole food focus of the Mediterranean diet is why it can do a body good. And because it doesn’t call for any serious diet restrictions (yes, you can eat bread, especially if dipped in olive oil), the flexible diet is one of the most sustainable long-term. Cons: Because you’re for the most part on your own to decide what to eat and how much to eat, dieters who benefit from more structure or require more immediate results may stumble with the Mediterranean diet. And it may trim your wallet as well as your waistline. A study concluded that subjects who
ncluding one to two servings of veggies at every meal, replace refined grains in your diet with their whole version, snack on fruits and nuts, and try to nosh on fish at least twice a week, with a focus on omega-3 rich varieties such as salmon, trout, and sardines. To reduce the pain at the checkout, scoop up Mediterranean staples, including beans, nuts, and whole-grains from bulk bins. Local, in-season fruits and vegetables from farmers’ markets can often be had for bargain prices. Though made up mostly of healthy fats, items like nuts and olive oil still pack a calorie punch, so portion control is a must—another thing people in Mediterranean countries are noted for. And try to embrace the social component of eating as they do in the Mediterranean by sharing meals with family and friends more often.
CARB CYCLING Nuts and Bolts: The gist of this
diet is that you alter your carbohydrate intake throughout the week, month, or year. There are usually high-carb, medium-carb, and low-carb days cycled throughout a period of time. The rationale behind carb cycling is that when your body receives limited carbs, it relies on fat as its primary fuel source, which can be helpful for weight management, and also helps your body to become more sensitive to insulin to better utilize carbs AMAZING WELLNESS | WINTER 2019
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when they are reintroduced. Figuring out how many grams of carbs to eat each day is an individual choice, but as a general guideline, many people consume about 60 percent of their calories from carbs (or roughly 1,000 calories for a 1,800 calorie diet) on high-carb days. On low-carbohydrate days, this can drop to 5–10 percent of calories. A mediumcarb day during the week could see you consuming about 40 percent of your calories from carbs, but some people just stick to a low- and high-carb cycle. Pros: Many people find that
moving between periods of different carb intake is less onerous than sustaining more prolonged periods of low-carb munching. It’s easier to march through a couple of low-carb days if you know that a bowl of pasta is on the horizon. “Refeeding” means you don’t suffer the consequences of longterm carbohydrate deprivation, making carb cycling a good middle ground. Cons: Here’s the challenge for most people: The cycling period, as well as the amount and the type of carbohydrate, is not defined, so you have to try different types of cycling before figuring out what works for your goals. The planning and tracking to be successful means the diet can be mentally draining. And for some people, obsessing about counting calories and macros can spiral into an unhealthy relationship with food. Though some studies allude to the weight-loss benefits of a low-carbohydrate lifestyle, relatively few delve into the concept of swinging between 38
carb intake, so much of the data out there remains anecdotal. Make it Better: Whether high or low, make sure the majority of your carbs are coming from wholesome sources such as whole grains, fruits, and vegetables. High-carb days shouldn’t be filled with muffins and French fries. When trimming the calories you get from carbs, eat enough quality proteins and fats to make sure your body is getting the nutrition it needs. But remember that when carbs go high again, you’ll need to scale back your protein and/ or fat intake to compensate for the shift in calories. On days when you’re crushing it at the gym, aim to consume more carbohydrates, which are the main source of energy for hard efforts. Save low-carb days for desk jockey days or times when training is less intense.
PLANT-BASED Nuts and Bolts: Not a diet
per se, plant-based eating stresses that your diet is centered around foods grown in soil, namely vegetables, fruits, whole grains, legumes, nuts, and seeds. You can do all this and still allow for meats and dairy in your diet, making it more flexible than vegetarian and vegan diets. So committing to a plant-based diet can mean committing to eating several meatless meals and snacks throughout the week, with some dairy and meat sneaking in there from time to time. Pros: Research is piling up that
there is longevity power in plants. Case in point: A study in the Journal of Nutrition found
There’s evidence that a veg-heavy diet makes it easier to trim the waistline compared to serving up a meat-heavy menu. that a healthy plant-based diet is associated with less risk in all-cause mortality. Eating more plants makes it easier to load up on health-hiking fiber, vitamins, minerals, and antioxidants. There is also evidence that adopting a veg-heavy diet makes it easier to trim the waistline compared to serving up a meat-heavy menu. And it’s a healthy diet for Mother Nature, too, as data shows that eating more plants and less meat can help in the battle against global warming. Cons: Depending on how plant-centric your diet is, you’ll need to make sure to get enough of the nutrition readily found in animal-based foods, such as protein and vitamin B12. It’s surprisingly easy to eat a very unhealthy diet even when cutting out animal products. Some people will simply swap out the meat and
dairy in their diets with hyperprocessed packaged foods full of refined grains, sugar, and unhealthy fats—definitely not a nutritional upgrade. Make it Better: If you’ve been a hardcore carnivore, consider easing into a plant-based diet by setting small goals. This can be as simple as a couple of meat-free meals each week and working up from there. To keep your palate excited and to make sure nutrition needs are being met, include a variety of plant foods in your menu. Experiment with items such as tempeh and hemp seeds to help nail your protein quota. For plant foods at their nutrition and flavor peak, aim to get more of them from a local farmers’ market. Matthew Kadey is an Ontario, Canada-based dietitian and food writer who has contributed nutrition and recipe features to dozens of publications. He is also the author of Rocket Fuel: Power-Packed Food for Sports + Adventure (Velopress, 2016).
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REBOOT! 11 DETOX SUPPLEMENTS FOR THE NEW YEAR
Eating a nutrient-dense, whole-foods diet will naturally detoxify you, but sometimes your body needs some extra help. The following supplements will help you detoxify naturally. By Lisa Turner
A
fter a long holiday season of too much wine-ing, dining, and couch potato-ing, your body could use a serious reboot. Get a jump start on your resolutions, with these 11 supplements designed to cleanse, heal, and protect your liver, kidneys, and colon.
1. Milk thistle is a flowering plant related to the daisy and ragweed family. It’s high in silymarin, an antioxidant and anti-inflammatory compound that protects and heals the liver. Studies show that it can treat alcohol-related liver disease, hepatitis, and liver damage from toxins, and may have anticancer effects. Look for it in capsules, tinctures, or teas, or as a component of cleanse our pick: formulas. PLNT Milk Thistle capsules
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3. Chanca piedra, a small, shrub-like herb from the Amazonian rainforest, is traditionally used to protect the kidneys, liver, and gallbladder. Studies show chanca piedra our pick: has anti-inflammatory and GARDEN OF LIFE Raw Fiber diuretic effects, reduces 4. Fiber, the risk of kidney stones the indigestour pick: and possibly gallstones, ible component 2. Triphala, HIMALAYA HERBAL may help treat hepatitis, of plants and seeds, promotes meaning HEALTHCARE and counters toxins normal bowel movements and “three fruits,” Triphala in the liver. Look for it the elimination of toxins from is an Ayurvedic in capsules or tinctures the body. Additionally, fiber formula that designed for kidney, ensures a healthy balance of contains a blend of gallbladder, or gut bacteria—an important amla, bibhitaki, and haritaki, component of colon medicinal fruits native to India. liver health, our pick: or in loose health. Studies show It’s traditionally used to treat SUNFOOD tea form. that fiber increases digestive disorders, including SUPERFOODS the frequency of bowel constipation, and remove Wild-Crafted Chanca movements, reduces toxins from the intestines. It Piedra Tea inflammation in the gut, also has powerful antioxidant and may protect against and anti-inflammatory effects. colon cancer. You’ll find it as Studies show that it can psyllium, oat, acacia, or other effectively treat constipation, forms, in chewable tablets, reduce intestinal inflammation, capsules, powders, and colon and repair intestinal damage. cleanse formulas. With any Look for it in capsules and fiber supplement, start slowly tinctures, or in blends designed and drink plenty of water. for digestive health.
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our pick: NATURE’S ANSWER Uva Ursi Leaf
our pick:
NATURE’S WAY Burdock Root
5. Uva ursi, a small evergreen shrub that’s also called bearberry, contains arbutin, a diuretic compound that promotes urine flow and maintains a healthy microbial balance in the urinary tract. Uva ursi also contains allantoin, a compound found in aloe vera, that soothes and protects tissues. It’s been shown to reduce urinary tract infections, relieve inflammation, and protect the lining of the urinary tract. Look for capsules or tinctures standardized for arbutin, and limit use to two to four weeks.
6. Dandelion leaves and roots are traditionally used to detox the liver and kidneys and purify the blood. They contain a variety of compounds that have a diuretic effect, promote urine flow, increase bile production, and help flush toxins and excess fat from the liver. Other studies show that they help protect the liver against damage from toxins. Look for dandelion in tinctures or capsules, or in blends designed for liver and kidney health.
our pick:
SOLARAY Organically Grown Dandelion
7. Burdock root, a carrotlike root common in Asian cuisine, has traditionally been used in Chinese medicine to cleanse the blood, promote digestive health, and detoxify the liver and kidneys. Studies show it has anti-inflammatory and diuretic effects, helps remove toxins from the urinary tract, and protects the liver against damage from toxins. You’ll find it in teas, tinctures, and capsules, and in whole-root form that can be used in cooking.
Juniper berry is considered a digestive aid. It functions as a diuretic and can relieve bloating, upset stomach, heartburn and other GI upsets.
9. Juniper berries,
our pick:
TRACE MINERALS RESEARCH Probiotic 55 Billion
10. Probiotics, beneficial intestinal bacteria, help detox the colon, prevent the overgrowth of pathogens, protect the intestinal mucosal barrier, and support immune function. Studies show that probiotics increase stool frequency and reduce transit time, helping speed removal of toxins from the body. Other studies suggest probiotics also enhance the removal of heavy metals, including lead and mercury, as well as minimizing the absorption of BPA and other toxins and promoting their removal from the body. Look for formulas that contain a variety of different species and strains, or choose one that’s enhanced with prebiotics— fibers that nourish the body’s innate bacteria.
from juniper shrubs or trees, have diuretic NATURAL and anti-inflammatory 11. Glutathione is a FACTORS properties, and are powerful antioxidant that DGL Deglycyrrhizinated traditionally used helps remove toxins from Licorice Root Extract to treat bladder the body. Studies show that 8. Licorice infections and flush it can treat fatty liver disease root, another waste and toxins and may benefit herb traditionfrom the kidneys. chronic kidney ally used in Chinese medicine, Studies show they disease. Because stimulates the production our pick: may also help it’s quickly broken of digestive fluids and bile, ALLERGY RESEARCH Acetyl Glutathione prevent bacterial down in the reduces inflammation in 100 mg tablets and yeast infections. digestive the intestines, supports the Look for them in tract, the kidneys and helps regulate tinctures or capsules; form is fat metabolism in the liver. because one study suggested important: Studies also show that it concentrated juniper essential acetylprotects the intestinal tract and oil may be a kidney irritant, glutathiinhibits bacteria, especially avoid juniper if you have a one or those associated with the liposomal development of ulcers. Look for serious kidney disease. glutathione it in tinctures and capsules, and are best. in blends designed for kidney, liver and gallbladder health.
our pick:
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HEALTH-MINDED PATHS TO Olympic gold medalist Apolo Ohno, Emmy-winning comic Paula Poundstone, and upbeat spiritual life coach Yvonne Ryba offer thoughtful routes to well-being
an a performanceminded Olympian, a joy-seeking comedian, and an optimistic spiritual thinker show us the way to feel-good health—even happiness—in an age of seemingly 24-7 bad news, mounting everyday stress, and resulting brain drain? With a nourished mind, an active body, and meaningful connectedness—to community, a higher power, or even a biochemical-boosting “Hiya!” at martial arts class—healthminded happiness, they attest, is attainable and sustainable. Mindset, nutrition, nature, and a sense of fulfillment are key to navigating this journey for eight-time Olympic medalist turned wellness advocate and tech entrepreneur Apolo Ohno, who co-founded the brain health and life-coaching
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company Allysian Sciences after hanging up his short-track speed skates in 2010. “I think we all often get caught up in the rat race, and I want to help people to start understanding that we have control over our own happiness,” says Ohno, 36. “Our perception, our mind, is a huge component of how we live and the decisions we make daily. And a very strong mind-body connection is absolutely integral to making sure that we have fulfillment and are happy. I want people to recognize the power we have regardless of skill set. Very simple tweaks that you can do in your body and mind and lifestyle make the biggest difference.” At times, the path to bliss takes creative experimenting, though. A quick wit and
willing body helped stand-up comic Paula Poundstone captain her adventures as her own glee-hunting guinea pig in her insightful and endorphin-releasinglevel funny book The Totally Unscientific Study of the Search for Human Happiness. The mom of three took action in a series of experiments— from learning to swing dance (“I look like I’m chasing chickens,” she quips), to volunteering locally, to finessing a mean side kick that made her kids bust a gut laughing—that put her in the flow of feel-good neurotransmitters. Two months into taekwondo, “I’m walking down the alley carrying 20 to 30 pounds of kitty litter, and I realized I felt good,” says Poundstone, 58. “I definitely felt a sense of well-being and uplift.”
And sometimes we can look within, and upward, to lighten our loads. Texas-based spiritual life coach and Science of Mind practitioner Yvonne Ryba advocates bringing visions of happiness into being via positive thinking and affirmative prayer. Ryba, 76, even credits these practices for helping her attract companionship and laughter into her life in 2016 after a year of grieving the death of her second husband—as she had done nearly a decade prior after mourning her first husband’s passing. “Again, I needed someone to be here with me,” she says. “So I focused on what I wanted in a companion, and I affirmed it in writing. I wanted somebody who made me laugh and had a great sense of humor—and that’s exactly what I got.”
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PHOTOGRAPHY: NBC/GETTY IMAGES
By Chris Mann
PHOTOGRAPHY: NBC/GETTY IMAGES
MISSION APOLO: MIND OVER MATTER Though famous for his athletic prowess, Ohno tapped into the power of his mind—and nature—to transcend mental, emotional, and physical stressors on his path to Olympic gold. Now he’s sharing what he learned then, and what he still practices as a global businessman in a “hyper-stressed” “There’s a world, to help others achieve well-being. correlation “I think that my ability to perceive between the my challenges is drastically changed health of our when I’m eating properly, when I’m fueling my mind and my body better,” brain and the he says. Ohno credits a diet high in health of our whole-food, plant-based nutrition, well-being. I including adaptogenic herbs such as think a healthy ashwagandha and Rhodiola rosea and the adaptogenic mushroom lion’s mane, brain is a happy for boosting his brain performance, brain.” fostering a feel-good physiology, and helping him handle stress and make better decisions. The end result: he’s more attuned and equipped to pursue a fulfilling life optimized to bring happiness. “There’s a direct correlation between the health of our brain and the health of our well-being—and I think a healthy brain is a happy brain,” he says. “I also think what we all strive for is the ability to create and sustain the life we have on earth so it positively impacts ourselves, our loved ones, our families, and our friends. That makes me happy even thinking about it.” Simple lifestyle habits can engender a healthy mind and happiness. Ohno’s wellness routine includes practicing meditation and connecting with nature—research shows both of these release the “happiness hormone” serotonin—and living mindfully in the present moment. “For me, it’s all about centering and grounding and breathing and slowing time down,” Ohno says. “I always feel my mind is the most clear when I’m in the mountains or near the water. That can be going for a walk or a hike, or just looking at water. And I always urge people to just take a half hour or hour out of their time to be in nature.” His tip for finding fulfillment back in life’s hustle and bustle? “Identify what really makes you happy,” he says, and then focus your energies on those activities and communities. Ohno has done just this, channeling his wellness and tech passions—and his love for communities that are “positive, reflective, uplifting, and collaborative”—into Allysian Sciences, whose app includes cognitive training exercises and a forum for like-minded health buffs to share their success stories. The journey to health-minded happiness, he adds, is both an inward and outward one. “It’s a conversation you have with yourself that then requires execution. You have to act upon what’s going on inside your brain.”
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psychological and physical Connecting to one’s spiritual well-being, and even increase side—or, as some call it, the life span. spiritual mind—can also bring Studies show that prayer also lasting happiness, says Yvonne has positive health benefits, Ryba, a licensed Science of Mind including boosting mental practitioner and leader at the health, activating “diseaseCenter for Spiritual Living in fighting” genes, and enhancing Clear Lake, Texas. Ryba’s teachings relationships. Ryba practices At times, the an affirmative form of prayer and practices, path to bliss called spiritual mind treatment based on late in which she speaks what she religious and takes creative is declaring for herself or others. metaphysical experimentation. “Pray knowing that as you scholar Ernest Poundstone speak, you believe that, so it is. Holmes’ spiritual EXPERIMENTS IN HAPPINESS was her own Whatever it is we want—health, philosophies, Paula Poundstone took action by putting healing after a surgery, happiness, promote the both her not-so-Olympic body and sharp glee-hunting a new job with great benefits— healing power observational wit to the test in her get-happy guinea pig, finding we can ask for it. You put it in of positive book. The key finding in her seven-year, activities to put the present tense, because it is thinking. hands-on joy quest? “The truth is,” she notes, her on the path always manifesting.” “Our mantra “the only thing that really makes people Ryba, who also works as a is ‘Change happy is ping-pong.” to those feel-good spiritual life coach, says such your thinking, She’s joking, of course. At least in part: feelings. practices are the first steps in change your Her tome’s new paperback edition adds table taking action to grow joy in life.’ Quantum tennis to her lineup of 14 get-happy experiyour life. “Happiness comes physics explains this, that we ments—which include getting organized, getting quiet, getting from within,” she adds. “You are powerful in our minds, earthy, and getting warm and fuzzy—that the sometimes cheeky have to root out the negative greater than just what we think comic earnestly undertook. “Ping-pong did make me happy,” she things that are preventing you of as the brain,” she says. “The says. And a day-long tournament kept her so, even as she embarked from being happy. And you have law of the universe—also called on “a horrible errand having to do with family drama that night. to take care of yourself first so the law of attraction—is that I literally went from playing ping-pong to going to the airport, you can help others. From this what you think and focus upon, and I still had a bounce in my step until the morning.” inner place of well-being, you you will create,” so sending out Sustainable happiness became the gold standard in her experiential will find other people attracted loving and happy thoughts in pursuit. “It wasn’t a matter if I enjoyed doing something. It was a to you with whom you can turn brings the same energies, matter if that thing gave me an uplift or some sort of umbrella for share happiness. Just know experiences, and people to you, the inevitable on-and-off rains of one’s daily life. That’s the real she adds. Research suggests that that you are created to fulfill question,” says the wry panelist of NPR’s hit quiz show Wait Wait … your potential and learn and positive thinking can help Don’t Tell Me. And the answers? “If I had thought about love and grow and give and reduce stress, lower building to a crescendo of happiness, I would’ve saved the be uplifted and be happy.” depression, boost Get Fit experiment until the end.” To this day, in fact, she continues taking taekwondo. Engaging her heart via real-life interactions has kept her light on her feet with umbrella in hand, at times like “Our mantra is, ‘Change a Mary Poppins for seniors. Two years after wrapping your thinking, change your her Get Over Here and Help experiment, the author still volunteers twice weekly at a nursing home—in part as life.’ The law of the universe a tribute to a lively but lonely, and, sadly, now deceased, is that what you think and focus resident whose fun and funny ways she chronicles in her book. upon, you will create.” “Everyone deserves to have somebody that you look forward to seeing and that remembers you,” Poundstone says. And as she keeps giving, she still receives. “I feel better every single time I visit. Chris Mann is a wellness and fitness writer, entertainment author and journalist, and digital-content producer Something always happens that I’m not expecting—a connection.” (ChrisMann.tv). Check out his blog, wellseeingtv.com. 44
PHOTOGRAPHY: (TOP LEFT) JEFF KRAVITZ/GETTY IMAGES
THE SCIENCE OF HAPPY THINKING
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beauty inside & out | discover your inner glow
FIGHT WINTER BEAUTY WOES Flaky skin, flyaway hair, chapped lip, and dry, cracked hands: if you and your skin have had enough of winter, try these 9 products to banish cold-weather woes By Lisa Turner 2. Soothing eye treatments
Ultra-delicate skin around the eyes is easily damaged by harsh winter weather, and dry skin means fine lines and wrinkles are more obvious. Start by patting on a serum designed especially for eyes, and follow with a rich cream. Look for products with collagen, rose oil, hyaluronic acid, pycnogenol, green tea, and other antioxidants to nourish skin, minimize fine lines, and undo damage.
1. Healing face serums
When dry heat and cold weather take their toll on skin, lotion’s not always enough. Add a powerful serum to your skin-care regimen; look for ingredients like collagen, DMAE, botanical stem cells, ceramides, and peptides to minimize redness, lock in moisture, and protect skin. Apply it morning and night, after cleansing and toning, and before moisturizing. PRODUCT PICKS: Reviva Collagen Serum, Derma E Vitamin C Concentrated Serum, Andalou Naturals 1000 Roses Absolute Serum, Source Naturals DMAE Serum
PRODUCT PICKS: Organic Doctor Organic Rose Otto Eye Serum, Reviva Eye Complex Firming Creme, Andalou Naturals Luminous Eye Serum, Mad Hippie Eye Cream With Peptides, Derma E Hydrating Eye Creme with Hyaluronic Acid and Pycnogenol
3. Gentle exfoliators
Scrubs, masks, and peels for face and body remove flaky skin, make cells more receptive to lotions, and boost circulation—especially important in cold weather. Fruit enzyme peels are great for oily or normal skin; if skin is sensitive, try an exfoliating clay mask. Use a sugar scrub on your body; jojoba bead scrubs are a gentler option for your face. Always moisturize after exfoliating to replenish skin’s natural oils, and don’t overdo it—once a week is plenty, less if skin is sensitive. PRODUCT PICKS: Jeffrey James The Exfoliant Radiant Complexion Scrub, Reviva Light Skin Peel Mild Exfoliant, Andalou Naturals 1000 Roses Pearl Exfoliator, Ancient Earth Secrets Activated Coconut Charcoal Mask Nubian Heritage Hand and Body Scrub
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beauty inside & out 4. Deeply hydrating body lotions
You add extra layers of clothes for winter—and your skin needs extra layers, too, to protect against freezing temperatures and dry winter air. Look for luxurious lotions and creams made with coconut oil, shea butter, and cocoa butter and infused with botanicals and antioxidants to hydrate and nourish. Slather on after bath or shower, when skin is still damp, to lock in moisture. PRODUCT PICKS: Alaffia Super Hydrating Coconut Body Lotion, Alba Botanica Kukui Nut Body Cream, Nubian Heritage Raw Infused Shea Butter, Thera Neem Leaf and Oil Cream
5. Smoothing hair treatments
Just like skin, hair gets dry and damaged from winter cold and indoor heat; plus, there’s the problem of frizzies. Start with a moisturizing shampoo and conditioner; leave-in conditioners do double-duty, nourishing hair and taming unruly locks. Once a week, treat your hair to a mask, to prevent breakage and restore softness.
7. Hydrating cuticle care
Cold weather makes nails weak and brittle, and dry cuticles can mean pervasive (and painful) hangnails. Before bed, use a cuticle treatment with jojoba, aloe, or shea butter, to soften dry cuticles and nourish nails. And never go bare: a coat of clear polish protects nails from water, and prevents breaking and peeling. PRODUCT PICKS: Mineral Fusion Cuticle Treatment, Badger Cuticle Care with Wild African Shea Butter, Mineral Fusion Clear Base Coat Polish, Organic Doctor Olive Oil Hand and Nail Cream, MegaFoods Skin, Hair and Nails
8. Penetrating hand creams
Winter can leave hands rough, dry, and vulnerable to cracks and bleeding. Skip the lotion and go straight to rich creams made with mango butter, hemp oil, comfrey root, and other plant extracts that add a barrier of protection while penetrating skin. Add a scrub designed for hands to keep them silky. If fingers crack, look for a healing balm designed to repair, with lanolin or calendula.
PRODUCT PICKS: Jane Carter Solution Revitalizing Leave-in Conditioner, Aubrey Organics Shampoo Moisture Intensive, Okay Pure Natural Deep Moisturizing Coconut Conditioner, Shea Moisture Jamaican Black Castor Oil Leave-in Conditioner, Giovanni Hair Care 2chic Avocado and Olive Oil
PRODUCT PICKS: Duke Cannon Bloody Knuckles Hand Repair Balm, Nubian Heritage Indian Hemp and Vetiver Hand Cream, Alaffia Coconut and Vanilla Hand Cream, Out Of Africa Olive Hand Cream, Nubian Heritage Hand and Body Scrub, Boiron Calendula Ointment
6. Ultra-emollient lip balms
9. Super-rich foot creams
PRODUCT PICKS: Badger Vanilla Bean Cocoa Butter Lip Balm, Cannon Balm 140 Tactical Lip Protectant, Dr. Bronner Organic Lip Balm, Reviva Vitamin E Stick, Boiron Calendula Ointment
PRODUCT PICKS: Quantum Athletes Foot , Organic Doctor Olive Oil Foot and Heel Cream, Weleda Skin Food, Puremedy Fungus Free Formula
Cold and wind take their toll on delicate lip skin, and licking your lips (because they’re so dry) makes matters worse: the enzymes in saliva that digest food further irritate and dry. Choose balms and sticks made with candelilla wax, beeswax, olive oil, coconut oil, or cocoa butter. If lips are cracked, soothe them with a calendula or vitamin E ointment. For extra protection, pick a formula with built-in SPF—especially if you’re a winter sports enthusiast.
Cold weather, tight socks, and being cooped up in boots can lead to cracked heels, itchy skin, and fungal infections. Fix your feet, with a super-emollient cream that softens and smooths; slather on before bed and cover with lightweight cotton socks. Use a scrub designed for feet to remove dead skin and keep feet fresh. If you’re plagued by foot fungus, treat it with salves or creams boosted with antifungal herbs like neem, oregano, and tea tree.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com
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find your calm CLINICALLY STUDIED | SAFE | NON-ADDICTIVE AnxioCalm® is a groundbreaking, clinically studied product to quiet your nerves and relieve your occasional anxiety. This formula contains clinically studied EP107™, a unique extract of Echinacea angustifolia. It is the safe and effective way to help relieve everyday stresses and excessive worry.*†
Find your Calm with AnxioCalm! †Relieves occasional anxiety and stress. *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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go aromatherapy | healing essential oils
AROMATHERAPY FOR A HEALTHY HEART Many are mindful of how diet and exercise affect heart health, but aromatherapy offers complementary support with did you know... essential oils By Cheryl Cromer
T
Holy basil works
he right scent can calm stressed souls. It’s this ability to impact anxiety—one risk factor for high blood pressure—that makes aromatherapy a heart-healthy habit you can incorporate into your daily wellness regimen to fight coronary disease. Essential oils are composed of various innate chemical properties that act to help keep the cardiovascular system running in tip-top shape. Keep your heartbeats steady by tapping into the sedative properties of LAVENDER (Lavandula angustifolia) and the soothing scent of CYPRESS (Cupressus sempervirens) as antidotes to acute stress.
Lavender battles gradually, but effectively, hypertension and is in lowering cholesterol in the body. an excellent addition to any blend. Cypress has a woodsy fragrance that can gently lift away fatigue. Add several drops of each to a diffuser sanctum)—equally energizing, for a relaxing evening scent. but less aggressive. Both herbs Some studies indicate that blend well with spicy ginger, a warming essential oil especially BASIL (Ocimum basilicum) and suited for the winter months. GINGER (Zingiber officinale) boost Mix with a drop or two of the cardiovascular system by richly stimulating CINNAMON supporting healthy arteries and limiting the buildup of BARK (Cinnamomum zeylanicum) bad cholesterol, otherwise for an aromatic balm for the known as LDL (low-density chest and solar plexus that will lipoprotein). If you prefer a increase circulation. sweeter, quieter herbal aroma In addition to its antithan basil, choose essential clotting effect on blood oil of HOLY BASIL (Ocimum platelets, cinnamon offers anti-inflammatory properties. Natural healing occurs in the body when inflammation is reduced. For an after-shower Heart Healthy Refreshing Massage Oil Body Tonic moisturizer that will support Use as a relaxing Spritz post-shower overall cell health, mix massage oil or or -bath for an
Make Your Own Essential Oil Blends Antistress Balm Apply as needed to the chest and solar plexus and breathe deeply.
1 oz. carrier oil (grapeseed or sweet almond oil, for example) 6 drops lavender 12 drops basil or holy basil 8 drops ginger 4 drops cinnamon bark
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add a capful to your bath for a soothing soak.
2 oz. carrier oil (grapeseed or sweet almond oil, for example) 12 drops ylang ylang complete 10 drops rose otto 10 drops sandalwood 8 drops vanilla CO2 extract 16 drops clary sage
4 ounces of unscented body lotion and 1–2 drops of cinnamon bark with several drops of JUNIPER (Juniperus communis), a crisp aromatic that is a cleansing and balancing tonic that will aid blood circulation. One last essential oil known for lowering blood pressure is earthy CLARY SAGE (Salvia sclarea). Clary sage’s bitter scent may take some getting used to, but it offers the highest natural concentration of ester, a chemical property that calms anxiety. Battling hypertension? Avoid stimulating essential oils of rosemary, sage, and thyme, which may increase blood pressure.
invigorating tonic.
4 oz. lavender hydrosol or distilled water 12 drops lavender 18 drops cypress 10 drops cinnamon bark 16 drops juniper
good BUYS
Aura Cacia Clary Sage Essential Oil
Simplers Botanical Company Organic Cypress Essential Oil
Life-Flo Health Care Pure Almond Oil
Cheryl Cromer is an Atlanta-based writer specializing in aromatherapy and the spa lifestyle. She has more than 17 years’ experience as an artisan aromatherapist. When she’s not writing or creating blends, Cheryl enjoys traveling, interior decorating, and life with her Pembroke Welsh Corgi, Elle.
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PLB_0
NEW! Harness Thousands of Years of Ancient Wisdom
Meet antioxidant-rich Moringa from the plnt brand. ®
Born in the Himalayas and cultivated by ancient civilizations, this all-natural superfood is a staple of traditional Ayurvedic and Unai healing systems. Moringa is known for a plethora of health-enhancing bioactive plant compounds, including quercetin and cholorogenic acid.
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fit & healthy | exercise and diet for active lifestyles
5 WAYS TO SHAKE THINGS UP Ring in the new year with a new outlook at the gym By Jill Schildhouse
H
ave you noticed that you’re on autopilot at the gym lately, doing the same old moves session after session? Do you know everybody’s name in your Zumba or Spin class? Does your yoga mat have a permanent indentation from where you constantly place your palms for downward-facing dog? First of all, congratulations on your consistency and dedication to your workouts — but it’s definitely time to shake things up! “It’s easy to slip into a fitness rut, because mastering a certain workout or routine feels good — and as humans, we like things that are familiar and comfortable,” says Aurora Sekine, community fitness manager and ACE-certified group fitness instructor at Trainiac. “But change doesn’t happen when we’re comfortable. Sustaining fitness as a part of your lifestyle requires finding balance between having structure and changing things up.”
“When you do the same exercises on repeat with the same reps and intensity, you are only working certain parts of your muscles,” she says. “Shifting around the different variables of specific exercise or activity, intensity, reps, and/ or duration allows you to train your body more holistically— achieving a more balanced body. It also helps prevent injuries from overworking certain muscles. Your mind also needs to be challenged in order to stay engaged in exercise. When you enjoy working out and look forward to it, motivation for exercise shifts from extrinsic
to intrinsic. Once you have intrinsic motivation to exercise, you are unstoppable!”
GIVE IT A TRY So are you ready to exchange your boring routine for a fresh fitness start in 2019? Begin with these suggestions: 1. GO WITH A FRIEND. Two is better
than one, right? When you plan to exercise with a friend, Sekine says you have an added layer of accountability built in, so it’s harder to bail. It’s also a little less intimidating to try something new when you have a partner in crime.
Tip: Instead of setting up a coffee or dinner date with your friend, next time try a fitness date. Check out your local gym or fitness studio’s group fitness calendar and sign up to take a class together (extra points if you choose one neither of you have ever had the guts to try). Most gyms and studios offer drop-in rates to take a single class; just ask. 2. DIVERSIFY YOUR MENU OF OPTIONS. There are several
apps that offer flexible fitness memberships, which provide you with myriad fitness and class options to explore. “These
fit tip!
Training with a friend will help you stay accountable, because making plans to train together makes it harder to cancel a workout.
THE BENEFITS OF BREAKING FREE Sekine tries not to think about fitness and exercise as a “routine” at all, because the moment something becomes a routine, your mind isn’t engaged and your body isn’t being challenged. Plus, breaking free from a fitness routine benefits both your body and mind. 52
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are great alternatives and allow you to experience a diverse class and/or gym setting, all while getting in a great workout and moving closer to your health and wellness goals,” says Geoff Tripp, an NSCA-certified personal trainer, and strength and conditioning specialist who serves as the head of fitness at Trainiac. “The convenience of having your activity needs met on your schedule is what the fitness app revolution is all about.” Tip: With apps such as Classpass or FitRserve, you can experiment with yoga, Pilates, cycling, running, HIIT, strength training, and custom personal training to see what floats your boat —
all with the touch of a button and from the comfort of your own home. 3. GIVE YOURSELF STRUCTURED REST.
Your body needs to rest in order to recover from exercise —but, Sekine says, that rest doesn’t have to mean sitting on the couch. In fact, giving yourself structured rest allows you to explore ways to find balance in mind and body. Tip: Try a few minutes of mindful breathing (a form of meditation) before you start your day. Meditation doesn’t have to take hours or be in a special place at a specific time — you can experiment with what works for you (for instance, Sekine takes
a few minutes right after she wakes up each morning, because it helps set the tone for the rest of her day). Restorative yoga classes are also a great way to give a framework to your rest day. 4. HIRE A TRAINER. Personal
trainers specialize in helping you build a fitness plan that works for your body and lifestyle. Plus, they are a fount of knowledge when it comes to different types of exercises to help you mix up your routine. Tip: Online training is a great way to get affordable access to a personal trainer on your own time (without having to fight traffic to get to the gym after work or wait for a super
sweaty person to get off the machine you want to use). 5. JOIN AN OUTDOOR ACTIVITY GROUP. In most cities, you can
find outdoor activity clubs and groups for little to no cost — the group’s organizer does all the heavy lifting of research and planning, and you just show up for the hike (or run, cycle, tennis match, you name it). This allows you to explore new scenery in your own city, get some exercise outside, and add like-minded people to your social circle. Tip: A quick Google search in your city will yield some results of outdoor groups or clubs, or you can use a site such as Meetup.
Jill Schildhouse is an award-winning writer and editor who writes about healthcare, fitness, and food science. She is a world traveler, dog lover, and chocoholic.
Higher potency fast-acting liquid soft-gels
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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On sale in stores
11/15/18 12:25 PM 11/13/18 10:10 AM
make it! | creative ways to cook with superfoods and supplements
No-Bake Cacao Bars Makes about 12 bars Cacao is one of nature’s most powerful superfoods, and it is one of the most abundant sources of magnesium in nature. It’s also loaded with antioxidants, calcium, zinc, copper, and selenium. Cacao contains more antioxidants per gram than blueberries, goji berries, red wine, raisins, prunes, and even pomegranates. It also triggers the neurotransmitters that are associated with elevating mood and mental well-being: serotonin, dopamine, and phenylethylamine. This recipe features not only cacao, but adds goji, and chia seeds for an extra nutritional punch.
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1 cup organic unrefined 1. Melt coconut oil in a skillet on coconut oil low to medium heat. Once coconut 1 cup Navitas Organics oil is completely melted, add in Cacao Powder cacao powder and mix well. s ' r � p o i t c i 2 Tbsp raw organic Add honey to the skillet k ed honey and stir for a few ½ cup Navitas minutes to let all Organics ingredients fuse. 2. Turn off the Goji Berries heat and add ½ cup raw goji berries, chia walnuts seeds, walnuts, ½ cup raw Na de t iv ow as O pistachios, and pistachios P r ga n i c s C ac ao coconut flakes to the ¼ cup Navitas Organics mixture. Give all ingredients Chia Seeds a nice stir until combined. ½ cup coconut flakes r
GOJI PISTACHIO CHOCOLATE BARS
3. Pour mixture into a parchmentlined 9x6-inch pan. 4. Refrigerate for 90 minutes until chocolate mixture has completely hardened. Once set, take out of fridge, cut into squares, let your tasty treats thaw out for a couple minutes before eating, and enjoy! PER SERVING: 500 cal; 32g pro; 7g fat; 1g sat fat; 1,310mg sod; 78g carbs; 29g fiber; 18g sugars Reproduced with permission from Nativas Organics. Recipe submitted by Kelly Nader of @livingwellwithkel
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
With these Goji Berry, Pistachio & Coconut Chocolate Bars, you’ll satisfy your sweet tooth while loading up on all the right nutrients! By Maureen Farrar
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Help us stop malnutrition from the start. At Vitamin Angels, we believe every mom deserves to have a safe pregnancy and to give birth to healthy, vibrant babies. But some moms don’t have that chance. Globally, about 7,000 babies die every day, largely from preventable causes. We give prenatal multivitamins to mothers without access to nutritious foods. It’s a simple solution that decreases the risk of death by preventing babies from being born too soon and too small.
Help save lives. Donate today. vitaminangels.org/AW
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3/27/18 9:33 AM 11/15/18 3:14 PM
check it out | new and notable products
WINTER WELLNESS
What’s all the rage this season? Here’s our roundup of must-have products
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BREATHE EASY
HEMP FOR HEALTH
Breath is life—that is, if the air you breathe isn’t full of allergens and germs. Unfortunately, that’s exactly how it is. To stay healthy, be proactive and get Xlear Nasal Spray with xylitol —the natural way to clean your nose and sinuses. Breathe better. Be better.
Concentrated Terry Naturally Premium European Hemp Oil softgels, featuring hemp, provides a full spectrum of phytonutrients to support the endocannabinoid system. Our hemp oil is CO2 extracted from non-GMO, European industrial hemp, cultivated following strict Ecocert practices. The benefits of hemp from the brand you can trust!
ALL-IN-ONE COLLAGEN
GET HEART SMART
Ancient Nutrition Multi Collagen Protein powder features five collagen types — I, II, III, V, and X — from four different food sources (beef, chicken, fish, and eggshell membrane) to promote healthy skin, and support digestive function and joint health. Odorless, tasteless, and easy-tomix, it can be added to a wide variety of healthy foods and beverages.
Nordic Naturals’ most powerful fish oil formula provides intensive support for heart, brain, immune health, and more. Ultimate Omega 2X delivers 1,000 mg EPA+DHA per soft gel for more health benefits in smaller servings. Perfect for individuals who need high levels of omega-3s in their most absorbable molecular form.
THE EYES HAVE IT Reduce eye fatigue associated with digital device use. High Potency Lutein by The Vitamin Shoppe from marigold petals provides antioxidant protection and promotes increases in macular pigment density.
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Meet Amanda. Hear her story. Visit florahealth.com/floradix to learn more.
TIRED OF BEING TIRED? So was Amanda…until she tried Floradix® Iron + Herbs. You can probably relate: between juggling her job and family, she was constantly exhausted. She put off going to the gym because, well…she was just too tired. Some nights, making dinner seemed like a heroic task. Then she found out she had the most common nutritional deficiency in the US: iron deficiency. Amanda turned to Floradix, an easily absorbed, plant-based, liquid iron supplement that has been helping women reclaim their energy for over 60 years.* If you can relate to Amanda—the constant fatigue, pale skin, and dark circles under your eyes—it’s time to reclaim your energy with Floradix.*
Free of Artificial Additives & Preservatives Vegetarian | Non-GMO | Non-constipating
*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.
florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies.
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NOW
from Solgar®
grown here. PROTEIN
harvested F R O M N A T U R E
©2018 Solgar, Inc.
Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein. That’s the whole idea behind the broad-spectrum nutrition of Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins. From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.
For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture. Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *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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