Balanced Living 2012 Annual by Andrew Weil, M.D.

ANNUAL

2012

Breathe Deep: The Importance of Breathing

Lose those Love Handles

Going Vegetarian?

What You Need to Know

Healthy Skin:

2 Supplements to Take

Quality Sleep:

7 Tips to Try

5 Steps to an Organic Garden

Alzheimerâ&#x20AC;&#x2122;s Warning Signs:

5 Signs to Know

Healthy Bones & Joints:

3 Supplements for Healthy Bones 10 Foods to Help Prevent Osteoporosis

Breast Cancer:

Signs and Prevention

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Dear Reader, I’m delighted to welcome you to this 2012 Annual Edition of Balanced Living, in which you’ll find 12 information-packed issues of my exclusive monthly newsletter. Balanced Living explores healthy living from the perspective of integrative medicine, a healing-oriented medical philosophy that encompasses the whole person: body, mind and spirit. The articles here cover the best, evidence-based therapies from both conventional and alternative practitioners. My aim is simple: to help you achieve and maintain optimum health. Within this issue we’ll examine nutrition and foods that boost health and are delicious to eat. We’ll explore supplements and herbs, focusing on ways to get the vitamins your body needs to maintain healthy function on a daily basis. We’ll also look at healthy aging and ways to embrace and enjoy the process of getting older. And we’ll take on contentment and achieving what I like to call “emotional sea level.” I look forward to the healing journey that we are about to take together! Yours in Health,

Andrew Weil, M.D.

2012 ANNUAL EDITION

CONTENTS

Balanced Living Annual - Andrew Weil, M.D., Editor; Brad Lemley, Editorial Director; Kara Gonos-Collins, Managing Editor; Brian Greenwald, Editorial Associate; David Hart, Designer Copyright 2013© Weil Lifestyle, LLC Information within is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

2012 ANNUAL EDITION

JANUARY 2012

JULY 2012

Spontaneous Happiness

Healthy Home

The Importance of Breathing Six Reasons to Be Thankful 9 Quick Tip 1: What is Laughter Yoga? 10 Quick Tip 2: Companion Animals for Health! 10 4 Ways to Get and Stay Fit 11 Recipe: Clam Chowder

FEBRUARY 2012

AUGUST 2012

Personal Care Treatments

Curbing Cancer

3 Rejuvenating Body Treatments A Healthy Cleanse 13 Quick Tip 1: Want to Lose the Love Handles? 14 Quick Tip 2: A Natural Way to Reduce Body Odor 14 4 Steps to Stopping Nail Biting 15 Recipe: Ginger-Carrot Soup

MARCH 2012

SEPTEMBER 2012

Focus on Nutrition

Healthy Aging

Eating Healthy on a Budget Considering Going Vegetarian? 17 Quick Tip 1: Choosing Olive Oil 18 Quick Tip 2: Using Kale 18 Nutrition for Digestion 19 Recipe: Tuscan Kale Salad

APRIL 2012

OCTOBER 2012

Supplements and Herbs

Women’s Health

Omega-3 and Omega-6 B Vitamins - Can You Take Too Much? 23 Quick Tip 1: Ginkgo for Your Memory 24 Quick Tip 2: Two Supplements for Healthy Skin 24 Herbal Summer Medicine Chest 25 Recipe: Frittata

MAY 2012

NOVEMBER 2012

Getting Good Rest

Achieving Contentment

3 Natural Sleep Aids 7 Tips for Getting Quality Rest 27 Quick Tip 1: A Cup of Tea for Better Rest? 28 Quick Tip 2: Mantrum for Relaxation 28 Restless Legs Ruining Your Sleep? 29 Recipe: Banana Bread

JUNE 2012

DECEMBER 2012

Men’s Health

Connecting with Others

Natural Help for Baldness? Reducing the Risk of BPH 31 Quick Tip 1: Healthy Grilling Tips 32 Quick Tip 2: Seasonal Food: Raspberries 32 Five Healthy Father’s Day Gifts 33 Recipe: Watermelon & Heirloom Tomato Salad

5 Steps to an Organic Garden Keeping Your Kitchen Germ-Free 37 Quick Tip 1: Aloe in Your Kitchen 38 Quick Tip 2: Lowering Your Water Bill 38 6 Steps to a Stress-Free Home 39 Recipe: Pickled Vegetables

Eat Your Cruciferous Veggies! Minimizing Risk of Lung Cancer 41 Quick Tip 1: Turmeric for Colon Cancer 42 Quick Tip 2: Cancer and Fatty Acids 42 Cancer Risk and Weight Loss 43 Recipe: Asian Coleslaw

5 Ways to Get Your Omega-3s Warning Signs of Alzheimer’s 45 Quick Tip 1: Acupuncture as a Face Lift? 46 Quick Tip 2: Embracing Aging 46 Preventing Falls 47 Recipe: Hemp Crusted Salmon

3 Supplements for Healthy Bones Breast Cancer: Signs and Prevention 51 Quick Tip 1: Natural Treatments for Bloating 52 Quick Tip 2: Help for Thinning Hair 52 10 Foods to Help Prevent Osteoporosis 53 Recipe: Hashed Brussels Sprouts

Practicing Visualization Creating Personal Goals 55 Quick Tip 1: Bringing Nature Indoors 56 Quick Tip 2: Three Good Things 56 Supplements for Stress 57 Recipe: Roasted Glazed Butternut Squash

Eight Reasons Friends Are Healthy Five Ways to Connect with Others 59 Quick Tip 1: Companion Animals for Well-Being 60 Quick Tip 2: Dining and Socializing 60 Why Keep a Gratitude Journal? 61 Recipe: Porcini Risotto

SUPPORTING THE ADVANCEMENT OF INTEGRATIVE MEDICINE

Since its inception in 2005, the Weil Foundation has given out more than $3.5 million in grants and gifts to medical centers and other non-proﬁt organizations nationwide. Our shared goal is nothing less than to transform health care. Consumers who buy products licensed by Andrew Weil, M.D., pioneer of integrative medicine, help to fund the Weil Foundation. Dr. Weil contributes to the Foundation all of his after-tax proﬁts from the sale of these products. Individuals and companies who believe in the potential of integrative medicine also make donations to the Foundation. The Foundation

The Strategy

The Contributions

The Weil Foundation is a nonproﬁt organization that receives tax-deductible donations which it uses to make grants to advance integrative medicine.

The Foundation believes that it can have the greatest impact by focusing its grantmaking on a particular objective. At present the Foundation makes most of its grants to institutions that are working to change medical education so that integrative medicine becomes a routine part of the training of all physicians and other health care professionals (through residencies and other forms of medical education).

The Foundation is funded mostly by Dr. Weil’s contributions. Dr. Weil donates all of his after-tax proﬁts from royalties on the sale of retail products licensed by Weil Lifestyle, LLC. The company partners only with businesses that share Dr. Weil’s philosophy and standards, and he works closely with each licensee to develop distinctive products that meet his speciﬁcations and conform to the principles of integrative medicine.

Incorporated in 2002, the Foundation became active in 2005 when it began to receive substantial contributions from its founder, Andrew Weil, M.D., the bestselling author and leading ﬁgure in integrative medicine.

www.weilfoundation.org

Dr. Weil has spent a lifetime researching nutrition and health, including which forms of nutrients have the greatest potential to provide benefits and which dosages ensure safety and efficacy. In every case, his evidence-based recommendation is the form specified for the products offered online via Dr. Weilâ&#x20AC;&#x2122;s Vitamin Advisor and for Weil Nutritional Supplements, sold at Dr. Weilâ&#x20AC;&#x2122;s Marketplace and select retail stores.

JAN

2012

The Importance of Breathing Working with the breath is one of the simplest, most efficient ways to utilize the mind/body connection to benefit both physical and mental health. With practice, breathing can become a very powerful means of eliciting the relaxation response that gets more effective over time. Itâ&#x20AC;&#x2122;s a profound puzzle: rates of depression are skyrocketing in the Western world, even though, by many measures, its citizens enjoy the greatest material success the world has ever seen. The reason, I believe, is that our lifestyles - even affluent ones - are profoundly out of step with our genes. Evolution never prepared us for lives that are so sedentary, so socially isolated, so poorly nourished via processed food, and so overstimulated via electronic data-delivery devices. My new book, Spontaneous Happiness, as well as my new web site, SpontaneousHappiness.com, examines this dilemma, and what I believe are the best ways to solve it. This issue of Balanced Living summarizes some of the bookâ&#x20AC;&#x2122;s central tenets - let it guide you to a happier, healthier life! Yours in health,

Andrew Weil, M.D.

Six Reasons to Be Thankful Being thankful for your friends and family can actually benefit you and your health. Studies have shown that social connections seem to pay off in terms of good mental and physical health, longevity and even prolonged survival among patients with very serious diseases. Some evidence linking good health with strong ties to family and friends includes:

One of my favorite breathing techniques is the Relaxing Breath (also called the 4-7-8 Breath). It is an ancient one from the yogic tradition that I practice at least twice a day. I highly recommend it in part because it is the most effective and time-efficient relaxation method I have found.

continued on p.2

The Importance of Breathing

Quick Tip 1: What is Laughter Yoga?

4 Ways to Get and Stay Fit

Six Reasons to Be Thankful

Quick Tip 2: Companion Animals for Health!

Recipe: Clam Chowder

What is Laughter Yoga? Laughter yoga is a means of getting people to experience laughter as a form of physical and mental exercise. Developed by Dr. Madan Kataria, a physician from Mumbai, India, there are more than 6,000 laughter yoga clubs in 60 countries. Why try laughter yoga? It’s not only an effective stress management technique, but it exercises the lungs and heart; raises endorphins, the body’s feel-good hormones; can influence health by easing pain; and can help protect against heart disease and lower blood pressure. The Importance of Breathing

Six Reasons to Be Thankful

continued from p.1

To practice the Relaxing Breath: Place your tongue in the yogic position: touch the tip of your tongue to the inner surface of the upper front teeth, then slide it just above your teeth until it rests on the alveolar ridge, the soft tissue between the teeth and the roof of the mouth. Keep it there during the whole exercise. Now exhale completely through the mouth, making an audible sound (a whoosh).

Then: Close your mouth and inhale quietly through your nose to a (silent) count of four. Hold your breath for a count of seven. Finally, exhale audibly through the mouth to a count of eight. This constitutes one breath cycle. Repeat for a total of four cycles, then breathe normally. If you have difficulty exhaling with your tongue in place, try pursing your lips; you will soon get the knack of how to do it. Note that the speed with which you do the exercise is unimportant. What is important is the ratio of four, seven, eight for inhalation, hold, exhalation. You will be limited by how long you can comfortably hold your breath, so adjust your counting accordingly. As you practice this exercise, you will be able to slow it down, which is desirable. Do it at least twice a day. 2

Being grateful for what you have has been associated with both physical and emotional health. The immune system’s natural killer cell activity is negatively affected by three “distress indicators” - one of which is lack of social support. One study of 75 medical students found that those who were lonely had more sluggish natural killer cells than students who were social. Susceptibility to heart attacks appears to correlate with how often people use the words “I,” “me” and “mine” in casual speech. Believe it or not, studies show that people who get out and spend more time with others during cold and flu season actually get fewer episodes of colds or flu than those who choose to be alone. Make time every day to think about people for whom you are grateful and why. Feel free to share your thoughts with them as well!

Dr. Weil’s Head-toToe Wellness Guide: 4 Ways to Get and Stay Fit

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung

It can be challenging to find time to work out, but the long- and short-term benefits make it a necessary aspect of achieving overall health. Regular physical activity can not only help you increase energy and enhance cardiovascular fitness, but it has positive, beneficial effects on your mental health as well. Here are some tips to help you get on the track to making positive changes:

Bone & Joint Digestion Energy Immune Stress

Dr. Weil’s Head-to-Toe Wellness Guide covers nutrition, lifestyle and supplement information for nine different health categories. Learn more by visiting DrWeil.com or join DrWeilonHealthyAging.com for access to an enhanced version that includes links to related recipes!

Change your daily habits. We’ve all heard the advice to park farther away or take the stairs, because it works. Set a goal to take the stairs at work every other day. Pace yourself at the gym. Everyone is there for the same reason, so don’t be embarrassed if you’re going a little slower. Start slow and work your way up - you’ll find that your stamina will quickly improve. Take care of yourself. Wear the proper footwear, removable layers or light clothing, and avoid dehydration by drinking more water than you think you need. Get encouragement. Join an exercise class, hire a personal trainer, or enlist a friend for morning walks. It’s more fun if you don’t go it alone.

Companion Animals for Health! If you don’t share your home with a companion animal, and especially if you live alone, you’re missing out on all the health benefits they offer companion animals can instill a sense of well-being, promote lower blood pressure and decrease the likelihood of depression in older adults. And one last dog-specific advantage: they can provide motivation to take daily walks, which is good for the creatures on both ends of the leash. 3

RECIPE

Manhattan Clam Chowder Manhattan clam chowder is made with tomatoes. Ideally, clam chowder should be made with fresh clams, but you also can make it with canned clams. Food as Medicine Clams are mineral powerhouses, with abundant amounts of phosphorus, potassium, copper and selenium. INSTRUCTIONS 1

Put the onions, garlic and clarified butter or olive oil in a big, heavy pot. SautĂŠ on low heat for 2 minutes. Add the celery and thyme and cook for 3 minutes, stirring occasionally. Sprinkle the flour on top of the vegetables. Pour the water in slowly and use a whisk to break up the clumps of flour. Add the potatoes and then turn up the heat to mediumhigh until mixture comes to a boil. Boil for 10 minutes, then turn down the heat. Add the tomatoes. Simmer, covered, for 20 minutes or until the potatoes are cooked completely. Meanwhile, if you are using fresh shellfish, soak the clams or mussels in a large pot full of cold water for 5 minutes. Scrub the shells with a vegetable scrubber or the abrasive side of a clean sponge to remove any seaweed or mud. Put the clams or mussels and the wine in a large, lidded pot with enough space to hold them without them being cramped. Steam until the shellfish open up, about 10 minutes. Discard any shellfish that remain closed. Take the shellfish out of the pot and reserve the cooking liquid. Remove the clams from their shells, setting aside a few to garnish each bowl if you wish, and add the clam meat and the reserved liquid to the rest of the soup. Cook the soup for an additional 5 minutes. Season with the Worcestershire sauce, Tabasco sauce, and black pepper. Garnish with fresh parsley and (optional) clams in their shells.

Serves 6

INGREDIENTS

1 cup chopped onion 2 cloves garlic, chopped 1 tablespoon clarified butter or extra-virgin olive oil 1/2 cup chopped celery 1 teaspoon dried thyme 1/4 cup unbleached white flour 3 cups purified water 1 1/2 cups peeled, cubed potatoes 2 cups chopped fresh tomatoes 2 pounds fresh clams or mussels or one 16-ounce can minced clams 1 1/2 cups white wine 1 teaspoon Worcestershire sauce 1/8 teaspoon Tabasco sauce (optional) 1/4 teaspoon freshly ground black pepper NUTRIENTS PER SERVING

Calories 268.3 Fat 4.2g Saturated Fat 0.5g (16.4% of Calories from Fat) Protein 22.4g Carbohydrate 25.9g Cholesterol 51mg Fiber 2.7g Protein 8.6g Carbohydrate 22.3g Cholesterol 1mg Fiber 5.4g

Copyright 2012ÂŠ Weil Lifestyle, LLC Information within is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

FEB

2012

A Healthy Cleanse

Beauty is more than skin deep, and true beauty has its foundation in good health. The basis of good health is, of course, the diet - I recommend following my Anti-Inflammatory Diet, which can help counteract chronic inflammation and provides a healthful balance of the nutrients we need for our bodies and minds to thrive. Add to this regular physical fitness and a prudent supplement routine designed to fit your lifestyle, and you will have set the platform for beauty. But sometimes we need - or want - additional help. Use the suggestions in this issue of Balanced Living for some recommendations on body treatments, a healthful cleanse, natural ways to address personal care issues, and more. Don’t miss the delicious, light soup recipe – it’s one of my favorites.

The body has sophisticated processes to keep the digestive tract healthy, especially if you support it with good nutrition, regular exercise and other healthy habits. But many people are still interested in an intestinal cleanse. Instead of trying a trendy, dubious method, I suggest a daylong or weekend “juice fast” plus some powdered psyllium seed husks to give your intestines bulk. It can be healthful and is simple to do: 1

P.S. - My new website, SpontaneousHappiness.com, is now live! Visit today to learn more about you can achieve a lifetime of emotional well-being in just eight weeks!

Yours in health,

Juice. Drink at least four 8- to 12-ounce glasses of juice daily, plus at least four 8-ounce glasses of water and, if you like, some unsweetened herbal tea. Juice should be natural with no added sugars, and diluted with water to taste. If you can, prepare the juice yourself from organically grown fruits and vegetables. Psyllium Seeds. Stir one tablespoon of psyllium powder (available at health food stores) into a big glass of water, drink it, then drink another glass of plain water. Do this once a day, preferably in the morning.

Andrew Weil, M.D.

continued on p.2

3 Rejuvenating Body Treatments If you want to promote relaxation and a healthy body, mind and spirit, consider these three body treatments! 1

Mineral Baths (Hot Springs). These pleasant, relaxing and health-enhancing baths offer stress-relieving properties. A centuries-old tradition in Europe and Japan, hot springs therapy is a widely accepted and popular treatment for musculoskeletal problems, high blood pressure, and eczema. The various minerals dissolved in hot springs are claimed to be useful in relieving nasal congestion, enhancing circulation and improving digestion. continued on p.2

3 Rejuvenating Body Treatments

Quick Tip 1: Want to Lose the Love Handles?

4 Steps to Stopping Nail Biting

A Healthy Cleanse

Quick Tip 2: A Natural Way to Reduce Body Odor

Recipe: Ginger-Carrot Soup

3 Rejuvenating Body Treatments

continued from p.1

Look for hot springs in a natural outdoor setting where the water hasnâ&#x20AC;&#x2122;t been treated (with chlorine, for example). Be aware that some waters have a high mineral content that can irritate the skin, especially if you have a cut or open sore. Never put your head under water in a natural hot mineral spring, and pregnant women should also be cautious in their use of hot springs, particularly during the first trimester, to prevent the risks of neural-tube defects. 2

Want to Lose the Love Handles? If the treadmill has become tedious and the bike boring, liven up your fitness routine with belly dancing! This traditional form of dance has evolved into heart-pumping workouts offered in gyms across the country. Dancing is upbeat and enjoyable, and provides a thorough workout. Aside from working muscles that most people donâ&#x20AC;&#x2122;t exercise in regular workouts, belly dancing is a great opportunity to learn about the music and traditions of different countries and cultures. A Healthy Cleanse

continued from p.1

While you fast, take 100 mg of vitamin C twice a day, but skip your other supplements. A daily sauna or steam bath can help the body eliminate unwanted materials through sweating (be sure to drink extra water during and after). Also be sure to eat lightly and carefully when you end your fast in order to transition back to your normal diet. 2

Watsu. This unique form of bodywork combines warm water with traditional shiatsu massage, providing support for the spine while taking weight off the vertebrae so they can be manipulated more easily. A typical Watsu session is performed in water that is 92 to 94 degrees Fahrenheit, and involves a series of movements performed with one hand while the other balances the recipient. Expect to be gently rocked, stretched, swirled, bent and arched. As a form of physical therapy, Watsu has been shown to increase mobility and flexibility, improve relaxation, reduce pain and promote better sleep.

Mud Baths. An acquired taste, mud baths can be healthy and therapeutic. Researchers have found that the application of thermal mud as opposed to cosmetic mud - can give people with dry skin long-lasting beneficial effects. Mud applications may also be useful (physically and psychologically) for those with fibromyalgia, and helpful (when combined with daily hot sulphur baths) for those with rheumatoid arthritis. While mud baths are safe at home, be aware that in a spa setting you can be at risk of contracting a skin disorder if the mud isnâ&#x20AC;&#x2122;t changed as often as necessary.

Dr. Weil’s Head-toToe Wellness Guide: 4 Steps to Stopping Nail Biting

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion

Nail-biting is one of the most common symptoms of stress. Some people will eventually stop of their own accord, but there are many among us who haven’t been able to break the habit. While it can be embarrassing, and thus a source of anxiety as well as a response to it, there are some ways to minimize biting the nails.

Hypnotherapy. Try hypnotherapy as well as relaxation techniques such as breathing exercises, biofeedback or yoga to help reduce underlying stress.

Energy Immune Stress

Use a tooth guard. This removable, molded device fits either the upper or lower teeth, is barely visible and makes it impossible to bite the nails. Paint on “no-bite” nail polish. The off-putting taste of this clear coating is a form of aversion therapy. Use a rubber band. Place a loose rubber band around your wrist, - not tight enough to stop circulation, not loose enough to fall off - and snap it hard enough to make it sting when you feel the urge to bite your nails.

A Natural Way to Reduce Body Odor Perspiration itself is normally odorless - it’s the bacterial breakdown of sweat that causes most body odor. If you suffer from body odor, consider splashing rubbing alcohol under your arms - a cost-effective means to reduce bacteria. Also eliminate stimulant drugs, including caffeine, which contribute to body odor by increasing the activity of apocrine sweat glands - they produce strong-smelling, musky secretions. 3

RECIPE

Ginger-Carrot Soup Usually found in tropical gardens, ginger root - which is actually an underground stem, or rhizome - sprouts large pink and orange flowers that look as if they’ve been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren’t given to such showy blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you’ve got one of the most delicious flavor combinations I know of. Buy smooth ginger pieces (wrinkled ones are old and dry) and peel the skin away. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair. When buying carrots, avoid those with cracks and be sure to remove carrot greenery, as it leaches moisture and vitamins from the roots. INSTRUCTIONS 1

Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring, just until the onion is translucent. Add the carrots, potato and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes. Purée the soup in batches in a blender or food processor. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.

Serves 4

INGREDIENTS

2 teaspoons expeller-pressed canola oil 1 medium onion, chopped 3 tablespoons finely chopped fresh ginger root 3 cups carrots, chopped 1 medium potato, peeled and chopped 8 cups vegetable stock Salt to taste Dash of dry sherry Dash of nutmeg Chopped fresh parsley or cilantro (optional)

NUTRIENTS PER SERVING

Calories: 140.8 Protein: 6.5 grams Fat: 1.5 grams Saturated Fat: 0.1 grams Monounsat Fat: 0.6 grams Polyunsat Fat: 0.5 grams Carbohydrate: 24.8 grams Fiber: 4.9 grams Cholesterol: 0.0 mg Vitamin A: 28,566. IU Vitamin E: 0.7 mg/IU Vitamin C: 11.2 mg Calcium: 59.2 mg Magnesium: 40.5 mg

Copyright 2012© Weil Lifestyle, LLC Information within is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

MAR

2012

Good nutrition is vital to achieving optimal health. The good news is that an optimal diet does not mean eating boring or bland food – it can be inexpensive, interesting and delicious! This issue of Balanced Living focuses on nutrition: From budget-friendly food suggestions to minimizing meat in your meals, to a healthy and tasty salad recipe, there’s something for everyone.

you I encourage you to visit DrWeil.com and sign up for my free, weekly Dr. Weil’s Anti-Inflammatory Diet Newsletter, based on the eating plan that I highly recommend for minimizing inflammation and promoting overall health.

If eating a healthful diet is of interest to

Andrew Weil, M.D.

Yours in health,

Eating Healthy on a Budget

Considering Going Vegetarian?

With the rising cost of food, eating healthy may seem like a luxury you just can’t afford. But don’t head for the fast-food “value menus” just yet - use this list of inexpensive options to guide your shopping. All are healthful choices for the whole family that won’t break the bank. 1

Being a vegetarian isn’t as unusual as it may seem: according to a 2008 study from Vegetarian Times, 3.2 percent of Americans are vegetarian, 0.5 percent are vegan, and 10 percent say they follow a mostly vegetarian diet. Whether you are interested in eating less meat and animal products (or cutting them out altogether) for ethical, health or environmental reasons, here are the basics of vegetarianism:

Canned wild-caught salmon and sardines: This cold water fish is a good source of omega-3 fats, which are strongly anti-inflammatory. Canned sockeye salmon is wild-caught, and the edible bones in both salmon and sardines are a good source of calcium.

Dark, leafy greens: When it comes to getting maximum health benefits per calorie, dark leafy greens such as kale, mustard, collards and bok choy are excellent choices, as they provide iron, calcium and folic acid with minimal calories.

Whole grains: Higher in fiber and complex carbohydrates than processed grains, choices like steel-cut oats, brown rice and barley are healthy grains that are affordable and versatile.

Sweet potatoes: A universally appealing root vegetable, sweet potatoes are an excellent source of vitamins

Vegetarian: Does not consume poultry, meat, seafood or fish. Semi-Vegetarian: Consumes dairy products, poultry (including eggs) and fish, but does not eat any other animal flesh or products. Ovo-Lacto-Vegetarian: Eats eggs and dairy, but does not consume any other animal products. Ovo-Vegetarian: Consumes eggs but no other animal products or flesh. Lacto-Vegetarian: Consumes dairy products but no other animal products or flesh.

continued on p.2

Eating Healthy on a Budget

Quick Tip 1: Choosing Olive Oil

Nutrition For Digestion

Considering Going Vegetarian?

Quick Tip 2: Using Kale

Recipe: Tuscan Kale Salad

Choosing Olive Oil Not all olive oil is the same. When opting for this heart-healthy oil (it has more monounsaturated fat than any other edible oil) buy small bottles of certified organic, extra virgin olive oil. Check the label for the ICEA (Istituto per la Certificazione Etica e Ambientale, which means Ethical and Environmental Certification Institute) logo, and that of another organic certification body such as the USDAâ&#x20AC;&#x2122;s green-and-white ORGANIC logo. Considering Going Vegetarian?

continued from p.1 6

Eating Healthy on a Budget

continued from p.1

A and C - natural antioxidants that help neutralize free radicals - and are packed with micronutrients including carotenoids, copper and fiber.

Vegan: Eats no animal flesh, products or byproducts. Some vegans also do not consume yeast or honey, and may opt not to wear clothing and accessories made from animals.

If you are considering a change in your diet that excludes or sharply limits animal products, be sure to take quality supplements that can supply essential vitamins, minerals and fats that are typically provided by animal-based sources. Nutrients to focus on include vitamins B12 and D, iron, zinc, calcium, and essential fatty acids. 2

Beans: Kidney, pinto, black or garbanzo, beans are a high-fiber, highprotein food that is inexpensive and versatile. Dried beans will give you more for your money, but canned varieties (choose low- or no-sodium versions) are still a great bargain. Nuts: Packed with healthy fats, protein, vitamin E, magnesium and other essential micronutrients, nuts - when eaten in moderation - can help lower your risk of heart disease. Dr. Weil recommends walnuts, almonds and cashews.

Dr. Weil’s Head-toToe Wellness Guide: Nutrition for Digestion

If you suffer from occasional indigestion, constipation, gas, irritable bowel syndrome or other digestive complaints, begin incorporating stress management, regular exercise, and prudent supplementation into your daily routine. Also consider these nutritional suggestions: 1

Drink plenty of fluids. Drink plenty of water throughout the day to help keep digestive systems running properly. Drinking fluids after, rather than during, a meal may help minimize symptoms of indigestion. Eat a diet rich in fiber. Consume at least 40 grams of soluble and insoluble fiber a day, including whole grains, fruits and vegetables. Keep a food log. It can help you identify the causes or triggers of your digestive issues. Eat small meals. Smaller portions place less demand on the digestive tract and are easier to digest than large meals.

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress

Drink herbal tea. Pure peppermint-leaf tea, steeped for three to five minutes, is an excellent stomach soother. (However, it may worsen esophageal reflux by relaxing the sphincter where the esophagus joins the stomach.) Chamomile tea is an alternative. Drink ginger tea. Also try candied ginger or take a 500 mg capsule of ginger root extract after a meal. Avoid spicy foods. They can irritate the digestive tract and trigger indigestion. Monitor how you eat. Don’t chew with your mouth open, don’t talk while eating and don’t eat too quickly - all can contribute to indigestion.

Using Kale Kale is a wonderful source of antioxidants, health-promoting phytonutrients and calcium. The varieties include the thick, curly-edged, stronger flavored type often used for garnish, and mellower and smoother-leaved Red Russian or Italian black kale. Regardless of type, kale is wonderful raw in salad (see the Tuscan Kale Salad recipe on page 4), sautéed with olive oil and garlic, and cooked into pastas, soups and stews. 3

RECIPE

Tuscan Kale Salad A True Food Kitchen restaurant exclusive! This traditional Tuscan salad is made with strips of Italian black kale, fresh lemon juice, extra virgin olive oil, crushed garlic, red pepper flakes, grated pecorino Tuscano cheese and bread crumbs. These bright, refreshing flavors combine to bring the sunny taste of Italy to your table. Food as Medicine Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C.

INSTRUCTIONS 1

Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.

Pour over kale in serving bowl and toss well.

Add 2/3 of the cheese and toss again.

Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese.

Serves 4-6

INGREDIENTS

4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, “dinosaur,” cavolo nero) midribs removed Juice of 1 lemon 3-4 tablespoons extra-virgin olive oil 2 cloves garlic, mashed Salt & pepper, to taste Hot red pepper flakes, to taste 2/3 cup grated Pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan 1/2 cup freshly made bread crumbs from lightly toasted bread

NUTRIENTS PER SERVING

Calories: 202 Protein: 8g Total Fat: 12.17g Carbohydrate: 11.66g Fiber: 41.66g Cholesterol: 8.83mg

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Eat well. Stay healthy. Try our fabulous wild Alaskan sockeye salmon sausage. Dr. Weil developed the recipes! All three flavors–savory country style, zesty Italian, and spicy chorizo–taste great on their own or as replacements for ground beef or pork in your favorite recipes. Every serving has 1015mg of naturally occuring essential omega-3s. Visit www.vitalchoice.com to see our entire selection of healthy foods. And read why so many renowned health & wellness experts–including Dr. Weil – recommend Vital Choice. Remember to sign up for our free e-newsletter, Vital Voices, to get special offers and great recipes.

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APR

2012

Omega-3 & Omega-6: What’s the Best Balance?

I believe (and research shows) that many people may benefit from supplementing their diet with a multivitamin and/or other vitamin supplements. While vitamin supplements won’t compensate for a poor diet, they can help fill nutritional gaps in a good one. This issue of Balanced Living focuses on supplement and herb topics, including how to balance omega-3 and omega-6 fats, tips on ginkgo for memory support and vitamins that may reduce wrinkles, and herbal remedies I have found to be highly effective for a variety of summer ailments. I also recommend the frittata recipe - a healthful dish, it’s a simple-to-make alternative to the traditional omelet and perfect for a festive brunch.

Omega-3 and omega-6 are essential fatty acids – the term “essential” means we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids that differ from each other in their chemical structure. Simply put, omega-3s provide the building blocks for hormones that control immune function, blood clotting and cell growth. Omega6s construct hormones that tend to increase inflammation - an important component of the immune response. Both families of hormones must be in balance to maintain optimum health.

Yours in health,

Most North Americans and Europeans get far too much of the omega-6s and not enough of the omega-3s. This dietary imbalance may at least partially explain the rise of such diseases as asthma, coronary artery disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body. The imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence.

Andrew Weil, M.D. What Vitamins Are Right For You? The Vitamin Advisor questionnaire takes just minutes to complete, and provides a free, personalized vitamin and supplement recommendation, based on your answers. Find out which vitamins and supplements are right for you – take the Vitamin Advisor at DrWeilVitaminAdvisor.com today!

B Vitamins – Can You Take Too Much? B vitamins are water soluble and therefore can’t accumulate in the body as can the fat-soluble vitamins (A, D, E, and K). In the past, B vitamins were considered harmless at any dosage. We now know that too high an intake of certain “Bs” can present problems, so getting the right amounts is important to your health. Some B vitamins that should be monitored include: Vitamin B6 (pyridoxine). It can cause nerve toxicity in doses higher than 300 mg per day. Dr. Weil recommends a 100 to 1

In modern diets, there are few sources of omega-3 fatty acids: mainly the fat of cold water fish such as salmon, sardines,

continued on p.2

Omega-3 and Omega-6

Quick Tip 1: Ginkgo for Your Memory

Herbal Summer Medicine Chest

B Vitamins - Can You Take Too Much?

Quick Tip 2: Two Supplements for Healthy Skin

Recipe: Frittata

B Vitamins - Can You Take Too Much?

continued from p.1

200 mg per day trial of B6 for nerve compression injuries such as carpal tunnel syndrome, but always cautions patients to discontinue the vitamin if worsening numbness develops.

Ginkgo for Your Memory If you feel forgetful, ginkgo may help. From the dried leaves of the ginkgo tree, ginkgo is available in tinctures or capsules, and is used for insufficient blood flow, low circulation, mental fuzziness, symptoms of Alzheimer’s disease and memory loss. If you are on blood thinners first consult with your doctor; otherwise it’s safe to take - look for ginkgo products with 24.0% standardization of ginkgolides. Take 120 mg a day in divided doses with food, and give it a two-month trial.

Omega-3 and Omega-6

continued from p.1

herring, mackerel, black cod, and bluefish, as well as walnuts and flaxseed. By contrast, sources of omega-6 fatty acids are numerous, including seeds and nuts and the oils extracted from them. Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet, as well as in fast food. (Soybean oil is now so prevalent in fast and processed foods that 20 percent of the calories in the American diet are estimated to come from it.) If you follow Dr. Weil’s Anti-Inflammatory Diet, you should get a healthy ratio of these fatty acids. In general, however, you can cut down on omega-6 levels by reducing consumption of processed and fast foods and polyunsaturated vegetable oils. To boost your omega-3s, eat more oily fish (or take fish oil supplements), walnuts, ground flax seeds, and omega-3 fortified eggs. 2

High doses of niacin (vitamin B3). You’re not likely to run into trouble unless you’re taking a total of 2,000 to 3,000 mg per day to lower cholesterol. At those dosages, nausea, jaundice and elevated liver enzymes can occur, a toxic picture mimicking hepatitis. These symptoms disappear when niacin is discontinued. You shouldn’t take high doses of niacin if you’re pregnant, have ulcers, gout, diabetes, gallbladder disease, liver disease or have had a recent heart attack. Anyone who takes this B vitamin to lower cholesterol should do so under the supervision of a physician and should have liver function tests done before the start of therapy and periodically thereafter. You also should monitor your cholesterol regularly and keep your niacin dose to the lowest possible level to maintain improvement.

Dr. Weil recommends getting your B vitamins through food sources when you can, and taking a B-complex that contains a full spectrum of B vitamins, including thiamine, B12, riboflavin and niacin.

Dr. Weil’s Head-toToe Wellness Guide: Summer Herbal Medicine Chest Summer is just around the corner in North America. If you enjoy the outdoors this season, be prepared to protect yourself against some common summer ailments. The following are naturally effective in preventing and treating a variety of summer afflictions:

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy

Ginger. This may prevent motion sickness or nausea from other causes, and is especially useful on family road trips! Stinging Nettle. By far the best remedy Dr. Weil knows for hay fever. Arnica. The tincture of this plant, when rubbed onto an injured body part, can help relieve the pain and tenderness of sprains and sore muscles, especially those that may come with yard work. Do not take arnica internally unless in the form of a homeopathic remedy.

Immune Stress

Bromelain. Promotes the healing of soft-tissue injuries, such as sprains and bruises. Geraniol. Products made with this oil are an effective way to protect yourself from mosquitoes. Tecnu. Helps prevent rashes from poison oak, ivy and sumac, and a good item to keep in your hiking or camping kit. Aloe Vera. For sunburn, thermal burns and any areas of skin irritation or inflammation.

Two Supplements for Healthy Skin To minimize wrinkles and keep skin looking healthy, limit sun exposure to no more than 1/2 hour daily and don’t smoke. You can also try coenzyme Q-10 (CoQ10) and vitamin A. CoQ10 is an antioxidant that may help encourage the turnover of new skin cells, protecting them from sun damage and minimizing wrinkles. As a topical retinol, vitamin A may help reduce wrinkles by stimulating collagen production, and lighten age spots. 3

RECIPE

Frittata Frittatas, or Italian omelets, are a bit easier to make than omelets, though the techniques are similar. I like frittatas because they are a substantial dish - dense with eggs, vegetables, and seasonings. You can eat a slice or two for breakfast, brunch, or lunch, or you can warm up a slice for a quick dinner on those evenings when you get home late from work. I like to serve the frittata with a mixed green salad. INSTRUCTIONS 1

Preheat broiler.

Lightly beat eggs and Parmesan cheese in a bowl.

Put the garlic, onions, and olive oil in an ovenproof sauté pan and cook over medium heat until the onions become limp. Add the spices. Add the mushrooms, zucchini, and asparagus and sauté until the onions are limp and transparent, about 2 1/2 to 3 minutes. Pour the egg batter over the vegetables, shaking the pan to keep the eggs from sticking to the bottom. Loosen the edges of the omelet with a spatula and tilt the pan so that the uncooked part runs around the pan. Just before the eggs are about to set, sprinkle the grated cheddar cheese on top and remove from the heat. Put the pan under the broiler on the highest shelf until the top becomes brown, about 2 minutes. Slide the frittata onto a platter and cut into wedges. Garnish with avocado and tomato wedges. Serve immediately.

This recipe is from The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf) Serves 6

INGREDIENTS

5 eggs 2 tablespoons grated Parmesan cheese 1/4 cup chopped onion 1 tablespoon extra virgin olive oil 1 teaspoon Italian seasoning 1/2 teaspoon freshly ground black pepper 1/2 teaspoon salt 1/4 cup sliced mushrooms 1/2 cup sliced zucchini 1/2 cup asparagus, coarse ends removed, spears cut into 2-inch pieces 2 tablespoons grated cheddar cheese GARNISH: 1 avocado, cut into wedges, 1 tomato, cut into wedges

NUTRIENTS PER SERVING

Calories 166.4 Fat 13 g Saturated fat 3.3 g (67.8 % of calories from fat) Protein 7.9 g Carbohydrate 6 g Cholesterol 183 mg Fiber 1.7 g

MAY

2012

With hectic schedules, daily stressors like traffic and work issues, and families to care for, many of us simply donâ&#x20AC;&#x2122;t get enough rest and sleep. But the fact is, both are important - as important as physical activity for general health. This issue of Balanced Living brings you tips for getting good rest, information on natural sleep aids, tips on mantrum and tea, and more. Remember, the key to being productive is making time to rest, sleep and refresh! My new website, SpontaneousHappiness.com, offers more guidance for achieving better rest, through simple approaches that focus on the body, mind and spirit. Visit today to learn more.

7 Tips for Getting Quality Rest If quality rest seems elusive, start small: identify periods during the day when you can be passive, without stimulation, doing nothing, and take advantage of them. Also consider these simple steps when planning rest into your schedule: 1

Yours in health, 3

Try to get into the habit of napping, ten to 20 minutes in the afternoon, preferably lying down in a darkened room. Spend time outdoors for exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before 10 in the morning or after three in the afternoon and use sunscreen. Prepare for sleep by dimming the lights, about an hour before you go to sleep at night.

Andrew Weil, M.D.

continued on p.2

3 Natural Sleep Aids Natural sleep aids can be helpful for those who have trouble falling or staying asleep. Consider the following: 1

Valerian (Valeriana officinalis). This herb is a safe and effective sleep aid that can help address insomnia. When used appropriately, valerian has no known side effects, but it is best used only on an occasional basis to maintain its efficacy. Available in tincture, extract, or capsule form, use one teaspoon of the tincture in a quarter cup of water, or take one or two capsules at bedtime. Look for valerian products standardized to 1 percent valerenic acid. Melatonin. This hormone found in the brain regulates our biological clock. Its secretion is stimulated by the onset of darkness, which initiates our normal sleep cycle. continued on p.2

3 Natural Sleep Aids

Quick Tip 1: A Cup of Tea for Better Rest?

Restless Legs Ruining Your Sleep?

7 Tips for Getting Quality Rest

Quick Tip 2: Mantrum for Relaxation

Recipe: Banana Bread

7 Tips for Getting Quality Rest

continued from p.1 4

A Cup of Tea for Better Rest? A cup of chamomile tea may help you relax and promote better rest. A mainstay of European folk medicine, chamomile has mild relaxant and sedative properties that can be helpful if you have difficulty falling asleep. Look for extracts of chamomile in herb stores, or ordinary tea bags choose ones with a strong fragrance. Brew the tea in a covered container to prevent loss of the volatile constituents in steam. Let the flowers steep in the hot water for 10 minutes before pouring.

Pay attention to â&#x20AC;&#x153;sleep hygieneâ&#x20AC;? - the details of lifestyle that affect the quality of sleep. This includes caffeine intake; bedroom design, temperature and noise level; and lighting. Keep adjusting each until you find what works best for you.

Determine how much sleep is optimal for you. People vary in their need for sleep, from as little as four hours a night to as much as 10. Most require seven to eight hours, but ideal amounts can change over time. You can adjust your bedtime and see how you feel after sleeping for various amounts of time, or simply note how much you slept on days that feel right. To minimize early waking, try to postpone the evening meal until after dusk and schedule some kind of stimulating activity in the early evening.

3 Natural Sleep Aids

continued from p.1

Using melatonin as a sleep aid causes an increase in dreaming in most people, but otherwise synthetic melatonin has no known side effects and may even enhance immune function. Try .25 to .3 milligrams placed under the tongue at bedtime. 3

Passionflower. Derived from Passiflora incarnate, a plant native to the southeastern United States, preparations are calming without being sedating. Look for passionflower products at herb and health food stores. The dose is one dropperful of tincture in a little water (or two standardized extract capsules) up to four times per day.

If you do wake early, use the time productively. Read or write, then try to go back to sleep until morning. Think of the yin-yang symbol, which symbolizes harmony with a small dot of white on a black background and vice versa. Seen from this perspective, a period of nighttime wakefulness complements your daytime nap.

Dr. Weil’s Head-toToe Wellness Guide: Restless Legs Ruining Your Sleep?

If you regularly experience unpleasant tingling and crawling sensations in your legs, you may be suffering from restless leg syndrome. This movement disorder has symptoms that typically come on at night when you’re trying to get to sleep, and are accompanied by an urge to move the legs, which usually does not quell the symptoms, making quality rest and sleep difficult. Unfortunately no reliable cure is available, but the following measures may help relieve the symptoms and promote better rest: 1

If you smoke, stop. Smoking can impair blood flow to leg muscles. Avoid caffeine and alcohol, both of which can make symptoms worse. Take a calcium/magnesium supplement at bedtime. Try 500 mg of calcium citrate and 250 to 500 mg of magnesium to calm nerves and muscles.

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress

Exercise, stretch or massage your legs - this can help when symptoms are mild. Take a hot bath to relax your legs.

Mantrum for Relaxation If your mind is too active when you get into bed, you will not be able to fall asleep - no matter how tired you are. Relaxation techniques such as mantrum may help. Mantrum is the practice of repeating in the mind syllables, words or phrases that help unify consciousness and counteract negative mental states. This repetition provides a comforting focus and is helpful for people with restless minds, whose thoughts keep them from relaxing and falling asleep. Try experimenting with it. 3

RECIPE

Banana Bread Native to the Caribbean and Central America, bananas are one of America’s favorite fruits. They are rich in potassium - one banana contains 450 mg of potassium, one-fifth of the adult daily requirement - and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead - which is much better for your heart - and honey, which of course means lots of flavor. Don’t use regular whole-wheat flour it is too heavy for this recipe. Look for whole-wheat pastry flour instead. Food as Medicine Bananas have two stomach-protective mechanisms. First, they help the stomach lining to produce a thicker mucus barrier to protect against stomach acids. Second, compounds in bananas called protease inhibitors can help reduce bacteria in the stomach that have been shown to promote ulcers.

INGREDIENTS

3 very ripe bananas ½ cup honey 3 tablespoons expeller-pressed canola oil, plus a little more for oiling the loaf pan 1 teaspoon pure vanilla extract 1 ½ cups whole-wheat pastry flour 1 ½ teaspoons baking soda ¼ teaspoon salt ¾ cup chopped walnuts or pecans

INSTRUCTIONS 1

Heat the oven to 350° F. Lightly oil a loaf pan. Mash the bananas and mix with the honey, canola oil and vanilla extract. Stir together the whole-wheat pastry flour, baking soda and salt. Add the nuts. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.

Serves 12

NUTRIENTS PER SERVING

Calories: 199.8 Protein: 3.0 grams Fat: 8.4grams Saturated Fat: 0.7grams Monounsat Fat: 4.8 grams Polyunsat Fat: 2.4grams Carbohydrate: 31.6 grams Fiber: 3.2 grams Cholesterol: 0.0 mg Vitamin A: 35.9 IU Vitamin E: 1.0 mg/IU

JUN

2012

Men face their own unique set of gender-specific health issues. If you are a man – or love one – here are some natural approaches you should know about that may help address some men’s health concerns, from dietary tweaks and small lifestyle changes to adding herbs and supplements to the daily routine.

provides tips on grilling, seasonal foods and more. Also don’t miss this month’s recipe - it features two foods beneficial to men’s health, and takes advantage of seasonal produce. Try it at your next dinner party! Yours in health,

June is Men’s Health Month, so this issue of Balanced Living offers up some fun ideas for healthy Father’s Day gifts (Father’s Day is June 17th), and

Andrew Weil, M.D.

Visit VitaminAdvisor.com this month for additional information on men’s health. Get your free recommendation, update your preferences and more!

Natural Help For Baldness?

Reducing the Risk of Benign Prostatic Hyperplasia

Male pattern baldness can be distressing. Beginning as early as in the teens, it usually picks up speed after age 50. Male pattern is often characterized by balding at the top of the head with or without a receding hairline at the temples, the end result being partial or complete baldness. It begins when hair follicles are destroyed as a result of being exposed to too much dihydrotestosterone (DHT), a metabolite of the male sex hormone, testosterone. While there are no guarantees, the following natural remedies may help to at least slow hair loss:

Benign prostatic hyperplasia (BPH) is a noncancerous enlargement of the prostate gland that is common in American and European men over the age of 50. While the actual cause of the tissue growth is not completely understood, experts believe it is closely linked to hormone levels. Try the following dietary changes to help reduce the risk of BPH:

continued on p.2 1

Eat a diet low in trans-fats, focusing instead on the healthier monounsaturated and omega-3 fats. Eat more whole soy foods. Asian men have a lower risk of BPH and some researchers believe it is related to their intake of soy foods. Avoid symptom triggers such as caffeine and alcohol, which increase the need to urinate and may irritate the bladder. Avoid constipation by increasing fiber in your diet. The pressure from constipation may make the symptoms of BPH worse. continued on p.2

121976a.indd 1

Natural Help For Baldness?

Quick Tip 1: Healthy Grilling Tips

Five Healthy Father’s Day Gifts

Reducing the Risk of BPH

Quick Tip 2: Seasonal Food: Raspberries

Recipe: Watermelon & Heirloom Tomato Salad

5/22/12 4:07 PM

Healthy Grilling Tips Grilling outdoors can be tasty and fun, but grilling meats can lead to the production of carcinogenic (potentially cancer-causing) chemicals called heterocyclic amines (HAs). To reduce HAs, cook your meat thoroughly but do not char or blacken it; pre-cook your meats in the oven and finish them off on the grill; and marinate your meats - marinade may help reduce HA formation, especially if it’s made with spices such as ginger, rosemary and turmeric. Reducing the Risk of BPH

continued from p.1 4

Include tomatoes and watermelon in your diet. Lycopene - responsible for the red color of ripe tomatoes and watermelon – may protect the prostate from malignancy. Because of the fat solubility of lycopene, absorption from the gastrointestinal tract is enhanced if fat is present. See page 4 for a recipe using both.

Natural Help For Baldness?

continued from p.1 1

Dietary changes. Include omega-3 fatty acids in your diet, such as salmon (preferably wild Alaskan salmon), sardines, herring or mackerel two or three times a week. Or, sprinkle two tablespoons of freshly ground flaxseeds per day on your cereal or salads, or eat walnuts. Supplements and herbs. Try the essential fatty acid called GLA (gamma-linolenic acid) in the form of black currant oil or evening primrose oil, available in capsules or soft gels at health food stores. Take 500 mg of either twice a day. (Be aware that you won’t see results for six to eight weeks.) James A. Duke, Ph.D., a leading authority on healing herbs and author of The Green Pharmacy, recommends the herb saw palmetto (Serenoa repens). He states that it can promote hair growth in men, as it inhibits conversion of testosterone to dihydrotestosterone (DHT). The recommended dose is 160 mg of an extract standardized to 85-95% total fatty acids twice daily. Dr. Duke also recommends adding licorice (Glycyrrhiza glabra) or sage to your shampoo, and rubbing rosemary (Rosmarinus officinalis) mixed with oil into your scalp, which may encourage hair growth by stimulating circulation.

Avoiding wear and tear. Handle your hair gently, allow it to airdry whenever possible, avoid hairstyles that create unnecessary tension and try not to compulsively twist or pull your hair. Embrace it! Being bald isn’t a problem unless you make it one. Dr. Weil’s only concession to baldness – wear a hat to avoid scalp burn!

121976a.indd 2

5/22/12 4:07 PM

Dr. Weil’s Head-toToe Wellness Guide:

Five Healthy Father’s Day Gifts Looking for a Father’s Day gift to inspire health? Some fun and engaging health-oriented ideas for the men in your life include:

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion

Personal training sessions at a local gym. A trainer can offer an accurate idea of what kind of shape he’s in now, and outline a program that will enable him to build his strength and endurance over a realistic span of time. A pedometer. These inexpensive devices record every step you take. Ideally, a walking workout should consist of about 3,000 steps in 30 minutes. Aim for a total of 10,000 steps daily. An mp3 player. Listening to music as you walk or bike can make the time go faster and set the rhythm for your movement. Download some of your father’s upbeat musical favorites, and add an audiobook or favorite podcast – an absorbing narrative can make exercise more enjoyable.

Energy Immune Stress

Healthy cooking tools. For outdoor grilling, look for special trays that hold vegetables and fish to inspire a varied menu. Healthy cookbooks are another option, as is a bottle of high quality, extra-virgin olive oil. A book of crossword puzzles. Any type of challenging and entertaining games help keep the mind agile and strong.

Seasonal Food: Raspberries Raspberries are among Dr. Weil’s favorite fruits, due in part to their significant nutritional value: they are a good source of vitamin C and fiber, and provide folate, vitamins B2 and B3, magnesium and other essential nutrients. Raspberries have considerable antioxidant potential (50% more than strawberries), and ellagitannins, natural protective compounds found in the raspberry, appear to have potent anti-cancer activity. Buy organic varieties. 3

121976a.indd 3

5/22/12 4:07 PM

Dr. Weil’s Head-toToe Wellness Guide:

Lower Your Cancer Risk By Maintaining a Healthy Weight

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress

If you’re female and overweight or obese, losing weight is in your best interest when it comes to reducing your overall cancer risk. Even shedding just five to 10 percent of your weight might be beneficial. The goal is to lower levels of inflammatory compounds in the body through weight loss. This helps in two ways: 1

Inflammation has been linked to cancer, heart disease and other chronic diseases. Obesity drives inflammation and is a risk factor for a number of types of cancer including colon, breast, esophageal and pancreatic.

Researchers at the Fred Hutchinson Cancer Research Center in Seattle found that weight loss in combination with regular exercise resulted in a drop of almost 42 percent in C-reactive protein (CRP), a marker for inflammation in the body. The weight loss and exercise also resulted in a 24 percent decrease in interleukin-6, a protein that regulates immune function. The best way to lose weight is to get regular exercise, such as walking 30 minutes or more per day, combined with a healthful diet that focuses on whole foods; Dr. Weil’s Anti-Inflammatory Diet is a good program to follow.

Cancer and Essential Fatty Acids We all need essential fatty acids for optimum health, but most Americans consume far too many omega-6 fatty acids (mainly from vegetable oils), and not enough omega-3 fatty acids (found in oily fish, walnuts and freshly ground flaxseed). This imbalance can lead to an increased risk of cancer. Dr. Weil recommends eating several servings of oily fish such as wild Alaskan salmon and sardines per week. Consider other sources of omega-3s if you don’t enjoy fish. 3

RECIPE

Watermelon & Heirloom Tomato Salad A True Food Kitchen restaurant exclusive! You will be surprised how good something so simple can taste. Watermelons and tomatoes are a match made in heaven! Remember that this salad is only as good as the ingredients you put into it, so be sure to use organic, and if you can, local, produce! Food as Medicine Watermelon and tomatoes are both abundant sources of lycopene, which may be protective against cancer of the prostate, breast, lung and colon.

INSTRUCTIONS

Arrange the pieces of watermelon and tomato on a serving platter.

Sprinkle with mint/basil leaves and red onion.

Drizzle with olive oil and vinegar.

Finish with salt and pepper.

Serves 4-6

INGREDIENTS

2 organic watermelons, peeled & cut into chunks 8 organic local heirloom tomatoes (various colors and sizes), cut up 24 mint or basil leaves 2 tablespoons red onion, sliced paper-thin 4 tablespoons extra-virgin olive oil 2 tablespoons white balsamic vinegar Feta cheese, optional Coarse sea salt, to taste Pepper, to taste

NUTRIENTS PER SERVING

Calories: 570 Protein: 10.7g Fat: 12.2g Saturated Fat: 1.7g Monounsat Fat: 8g Polyunsat Fat: 1.7g Carbohydrate: 122.3g Fiber: 8.1g Cholesterol: 0g Vitamin A: 475.2mcg Vitamin E: 0 Vitamin C: 165mg Calcium: 116.2mg Magnesium: 170mg

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JUL

2012

Keeping Your Kitchen Germ-Free

Whether it is large or small, new or old, in the city or the country, your home should be your sanctuary, a place where you can relax and re-energize for your next foray into the world. It should also reflect your life as it changes. I have lived in all types of homes including a large one, but happily downsized a few years ago. My current home is smaller, closer to the city so I can enjoy socializing more often, and offers a peaceful retreat from my day-to-day tasks. It also has a compact kitchen that opens out to the family room, making cooking easy, casual and sociable, which I enjoy.

The kitchen can be an overlooked source of household germs. The ever-present kitchen sponge is a likely culprit: its moist environment can breed bacteria, molds and other pathogens. Sinks and drains are also typically germ-ridden, as are handles on the refrigerator and microwave, cutting boards, and dish towels. Reduce germs with the following simple steps:

This issue of Balanced Living is about the home and how to help it optimize your health in mind, body and spirit. Read about creating a peaceful retreat in your home, minimizing germs in your kitchen, keeping an organic garden, and more. I hope you enjoy these topics and that they help you create a wonderful living space for yourself and your family. Yours in health,

Andrew Weil, M.D.

5 Steps to an Organic Garden

Maintaining a home garden is an enjoyable way to get back to nature, and gardening organically â&#x20AC;&#x201C; that is, without synthetic fertilizers or pesticides - is efficient and better for the earth. To get good results, try these suggestions â&#x20AC;&#x201C; and put your bounty to use with the recipe on page 4!

Wash your hands before and after handling food, and between handling different food items. For home use, plain soap works just as well as antibacterial versions, and is better for the environment. Avoid cross-contamination of foods - keep uncooked meats separate from produce, cooked foods, and ready-to-eat foods. Thoroughly wash your hands, cutting boards, counters, knives and other utensils after touching uncooked foods.

continued on p.2

5 Steps to an Organic Garden

Quick Tip 1: Aloe in Your Kitchen

6 Steps to a Stress-Free Home

Keeping Your Kitchen Germ-Free

Quick Tip 2: Lowering Your Water Bill

Recipe: Pickled Vegetables

5 Steps to an Organic Garden

continued from p.1 1

Choose native plants. Vegetables, herbs and flowers that are native to your area have a better chance of flourishing. Ask your local garden center for recommendations. Intercrop. A diverse group of plants together in one bed creates a pleasant environment for beneficial insects, as well as nutrients for the soil.

Aloe in Your Kitchen Looking for a cost-effective, natural treatment for a variety of ailments? Have a potted aloe (Aloe vera) plant on hand. The gel extracted from aloe leaves can be used topically for the treatment of first and second degree burns, making this a perfect kitchen plant. (It also can address skin irritations, inflammation, sunburn, mosquito bites and rashes from poisonous plants.) To treat, just slice open a leaf lengthwise and apply the gel to the affected area. Keeping Your Kitchen Germ-Free

continued from p.1 3

Replace sponges frequently or run through the dishwasher weekly. Wipe down the sink, counters and other surfaces that are touched often with a solution of 3/4 cup bleach to a gallon of water. If you wish to avoid synthetic chemicals, add 50 drops of tea tree oil (found at health food stores) to a vinegar/water solution.

Start a compost pile. You’ll have fewer problems with pests if you grow strong, healthy plants that are naturally resistant. This requires improving the soil, which can be done by making your own compost with kitchen vegetable waste and garden clippings. Use only vegetable scraps – never meat or bones - to keep the compost odor- and pest-free. Choose natural pest control. Effective nontoxic compounds include pyrethrum and neem. Pyrethrum is a mixture of insecticidal compounds found in some species of African chrysanthemums; it controls aphids, whiteflies, stinkbugs and mites. Look for pyrethrum (also called pyrethrins) products in your local garden center. Check labels to make sure you choose the product intended for the crops you’re growing or the pests you’re trying to eliminate. Neem is from the seeds and leaves of the Neem tree, Azadirachta indica, which is native to India. The compounds it contains (such as azadirachtin) act as insect repellents. Neem is nontoxic to animals and humans and beneficial to bees. Although neem products are somewhat more expensive than most synthetic pesticides, they are worth it for both personal and environmental health. Use natural de-bugging solutions. Other ways to promote a healthy, organic garden include using beneficial insects such as ladybugs and praying mantis (sold at garden centers); non-toxic soap you can spray on plants to kill insects; and crushed eggshells, vinegar solution, or stale beer to keep out slugs and snails. You can also pick insects off by hand or knock them off with forceful streams of water. Another possibility is to raise chickens, which will eat certain bugs and mealworms.

Dr. Weil’s Head-toToe Wellness Guide: 6 Steps to a Stress-Free Home Your home should be your sanctuary, a place where stress is left at the door and your soul is nurtured. Gradually implement the following changes, to create a more comforting environment in your home:

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy

Bring the outdoors in. Green plants, cut flowers and blooming bulbs, pieces of wood, rocks and other organic elements can create a feeling of nature indoors. Paint a room to suggest a mood. For instance, blue and green promote a relaxed feeling and may be good choices for the bedroom, while warm colors (maroon, coral, burgundy) suggest a cozy environment and may be inviting in a family room. Surround your senses with beauty. Artwork, fragrance, smooth textures and calming sounds all provide a pleasant environment in which to relax.

Immune Stress

Set aside a room or area for peace and calm. A place for spiritual reflection and meditation can provide shelter from noise and distraction. Clean out clutter. A low-maintenance home is refreshing after a day of hectic meetings, errands and chores. Fewer items can mean less frustration. Create an atmosphere of love. Display handmade or meaningful gifts from loved ones and photos of family and friends.

Lower Your Water Bill with One Simple Step For most of the United States, and especially in the desert states, there is only so much water to go around. You can help lower your water bills and conserve water for future use with this one simple step: Turn off the faucet when you brush your teeth. This can save hundreds of gallons per month, with no sacrifice required. A simple step to a healthier planet! 3

RECIPE

Pickled Vegetables Pickled carrots, jicama, cauliflower, and string beans make a healthy snack to have on hand. The carrots offer a great deal of beta-carotene and iron. The jicama and cauliflower provide vitamin C and potassium, and the sting beans have a good deal of antioxidants and also add some color to the combination. The vinegar here is well seasoned with the essence of mustard, dill weed, and garlic, all offset with a hint of sweet and balancing brown sugar. The pickling liquid makes an excellent dressing for any salad. INSTRUCTIONS 1

Fill a large pot with 5 cups of water and bring to a boil. Drop in the carrots and parboil for 2 minutes, then quickly scoop them with a strainer or large slotted spoon and transfer to a pot filled with cold water and ice to shock them. Drop the sting beans into the boiling water and cook just until they turn bright green (about 3 minutes), then transfer them to the ice water. Parboil the cauliflower for 1 minute. Let all the vegetables sit in the cold water for a few minutes to cool. Drain the water, remove the cooled vegetables to a big bowl, and add the raw jicama. Put all the dressing ingredients including the pickling spices in a stainless-steel pan set over medium heat, bring it to a boil, and cook for 2 minutes. Pour the cooked dressing over the vegetables and allow them to cool at room temperature. Once cooled, put the vegetables into a 1-gallon glass jar or lidded plastic container and fill it with as much dressing as the jar will hold. Cover and refrigerate for 2 days before eating.

Makes 20 1-ounce servings.

INGREDIENTS

1/2 pound carrots, peeled and cut in round on the diagonal (about 2 cups) 1/2 pound string beans 1 small head of cauliflower, broken into florets (about 2 cups) 1/2 raw jicama, peeled and cut in half and cut into sticks DRESSING

2 cups purified water 2 1/2 cups cider vinegar 1/4 cup olive oil 3 tablespoons brown sugar 1 teaspoon salt 1 tablespoon dill weed 6 cloves garlic 1/4 cup pickling spices NUTRIENTS PER SERVING

Calories 23.1 Fat 0.2 g Saturated Fat 0 g (5.4% of calories from fat) Protein 0.6 g Carbohydrate 5.7 g Cholesterol 0 mg Fiber 1.2 g

AUG

2012

Minimizing Risk of Lung Cancer

Cancer: it’s the word no one wants to hear, but an estimated 25 percent of North Americans will develop cancer in their lifetime. The good news is that the risk of many types of cancer can be lowered by making smart lifestyle changes. For example, tobacco use accounts for an estimated 30 percent of cancer deaths in the developed world, which means quitting smoking is one of the most effective steps you can take to lower your cancer risk. More good news: many forms of cancer are extremely treatable, especially when caught early.

Breathing properly is fundamental to good health, and you shouldn’t take your respiratory system for granted, especially if you live in a big city. In addition to prudent supplementation and a diet rich in antioxidants, simple lifestyle steps can help promote healthy lungs for a lifetime.

Use the information in this issue of Balanced Living to learn more about cancer-protective vegetables, simple ways to protect your lungs, the link between weight and cancer risk, foods that may be anti-carcinogenic and more.

Yours in health,

Don’t smoke. Tobacco addiction is the single greatest cause of preventable illness, greatly increasing the risks of developing lung cancer and respiratory diseases. Get regular exercise. It helps promote healthy lung function and optimal oxygen delivery throughout the body. Practice deep breathing exercises to increase lung capacity, improve respiratory efficiency, and promote general relaxation.

Andrew Weil, M.D.

continued on p.2

Eat Your Cruciferous Veggies! Are you eating broccoli, bok choy, Brussels sprouts, cauliflower, green cabbage, kale, and collard and turnip greens? If not, start piling them on your plate for protection against cancer. What are some health benefits of cruciferous vegetables? 1

They are rich in specific phytonutrients which help protect against both cancer and heart disease. Population studies have shown that people who eat a lot of broccoli and other cruciferous vegetables tend to have lower rates of cancer than those who don’t. They contain compounds called indoles, which help protect against certain cancers including breast and prostate cancer. continued on p.2

Eat Your Cruciferous Veggies!

Quick Tip 1: Turmeric for Colon Cancer

Cancer Risk and Weight Loss

Minimizing Risk of Lung Cancer

Quick Tip 2: Cancer and Fatty Acids

Recipe: Asian Coleslaw

Turmeric for Colon Cancer Treatment Researchers are investigating whether curcumin, a compound found in the curry spice turmeric, can help fight off colon cancer. The team noted that Indians and Pakistanis living in the UK were 70 percent less likely to develop colon cancer than non-Asians. They’ve since found that curcumin can disrupt the growth of colon cancer cells, and animal studies suggest that the compound can reduce development of colon cancer by up to 60 percent. Get the benefits of curcumin by adding turmeric and curry to your foods!

Minimizing Risk of Lung Cancer

continued from p.1

Eat Your Cruciferous Veggies!

continued from p.1 3

Avoid exposure to environmental air pollutants. High ozone levels, smog, car exhaust, asbestos and metal dusts are unhealthy for lungs and can lead to lung disease. Use a HEPA (high-efficiency particulate air) filter to reduce exposure to smoke and smog, and wear a protective mask when you are in close proximity to lung irritants such as drywall dust or fiberglass insulation fibers.

They are high in fiber which promotes healthy digestion and lowers estrogen levels. A study has shown that women who ate the most mustard and turnip greens, bok choy, cauliflower and green cabbage were 62 percent less likely to die of breast cancer than those who ate the least amount; regular consumers of cruciferous vegetables were also 35 percent less likely to suffer a recurrence of breast cancer.

Add to this list that cruciferous vegetables are also low in cost and versatile, and you have a grocery list staple. If cruciferous vegetables cause you to have gas, try eating yogurt, kefir, or buttermilk regularly (or take probiotic supplements) to boost the friendly bacteria in your colon. You might also try adding lemon juice to your meals, and limiting high-fat foods. These simple steps can reduce bloating and discomfort and help the stomach to empty faster, allowing gas-producing compounds to move more readily into the small intestine. Don’t miss the recipe on page 4 – a summery slaw containing cruciferous veggies! 2

Maintain a normal weight. Excess pounds tax both the heart and lungs. If you’re overweight, you’re more likely to experience shortness of breath.

Limit exposure to toxic household cleaners. Chlorine bleach, petroleum distillates, ammonia, formaldehyde and nitrobenzene can harm the lungs. Use safer alternatives for cleaning such as baking soda, lemon juice, and vinegar.

RECIPE

Asian Coleslaw Cabbage is chock-full of nutrients including vitamin C and indoles, important cancer-fighting compounds. In addition, red cabbage also contains anthocyanins, the purple pigment with strong antioxidant activity also found in blueberries. This recipe calls for a lot of salt, but it is used here to soften the cabbage. Then it is thoroughly rinsed off, so the recipe doesnâ&#x20AC;&#x2122;t provide too much sodium. COLESLAW INGREDIENTS INSTRUCTIONS 1

Discard the outer leaves of cabbages. Cut heads in quarters; remove and discard cores. Slice cabbage thinly or shred in a food processor. Layer the cabbage in a large bowl with the sea salt. Toss to distribute salt evenly and let cabbage sit for 1 hour to soften. Meanwhile, peel the carrots and grate them into thin shreds. Drain off any liquid produced by the cabbage and rinse the cabbage well in several changes of cold water to remove excess salt. Taste the cabbage; if it is still too salty, rinse it again.

1 medium head green cabbage 1 medium head red cabbage 3 tablespoons sea salt 3 large carrots 1/4 cup minced scallions 1 tablespoon toasted sesame seeds DRESSING INGREDIENTS

2/3 cup unseasoned rice vinegar 1/4 cup light brown sugar 1 1/2 tablespoons dark-roasted sesame oil

NUTRIENTS PER SERVING 4

Add carrots to the cabbage and mix well. Whisk the rice vinegar, brown sugar and sesame oil together in a small bowl. Pour the dressing over the cabbage and mix well. Let chill. Garnish with minced scallions and toasted sesame seeds before serving.

Serves 8.

Calories: 126.8 Protein: 3.6 grams Fat: 3.7 grams Saturated Fat: 0.5 grams Monounsat Fat: 1.3 grams Polyunsat Fat: 1.6 grams Carbohydrate: 23.7 grams Fiber: 5.7 grams Cholesterol: 0.0 mg Vitamin A: 8,186.9 IU Vitamin E: 0.5 mg/IU Vitamin C: 98.1 mg Calcium: 134.4 mg Magnesium: 47.6 mg

SEPT

2012

Aging brings changes to the body, mind and spirit. Luckily, being prepared and making small adjustments to your diet and lifestyle can help you to adapt to the changes that time brings, allowing Balanced Living for insight into age-related issues, including ways to get the omega-3 fatty acids so vital to optimal health, warning signs of dementia, tips on preventing falls, and more! If you are interested in learning more about life in its latter years and how to manifest, enjoy, and share with others the genuine rewards that aging can bestow, join DrWeilonHealthyAging.com! Yours in health,

Andrew Weil, M.D.

Warning Signs of Alzheimer’s

5 Ways to Get Your Omega-3s

Over 30 million people worldwide are living with Alzheimer’s disease. While some mild memory loss is a natural part of the aging process, the symptoms of Alzheimer’s are not. Use this list to help detect warning signs of Alzheimer’s disease, and talk with your physician if you or a family member is displaying any of these symptoms.

Essential fatty acids such as omega-3s are necessary for optimum health. Dr. Weil recommends eating several servings

conditions, cancer and other health concerns. (Try the recipe on wild Alaskan salmon is too expensive on a regular basis, try these economical choices:

Memory loss that disrupts daily life. This common sign of Alzheimer’s includes forgetting important dates, events and recently learned information, as well as repeatedly asking for the same information and relying on others for regular tasks.

continued on p.2

Planning and problem solving challenges. Common examples are taking a long time to complete familiar, simple tasks such as developing a plan, working with numbers, following directions (such as a recipe) or keeping track of monthly bills. Familiar tasks become unfamiliar. It may be a familiar location, reciting much-used phone numbers, or remembering the rules of favorite games. continued on p.2

5 Ways to Get Your Omega-3s

Quick Tip 1: Acupuncture as a Face Lift?

Preventing Falls

Warning SIgns of Alzheimer’s

Quick Tip 2: Embracing Aging

Recipe: Hemp Crusted Salmon

Acupuncture as a Face Lift? While Dr. Weil believes that procedures attempting to halt or deny the aging process can be roadblocks to aging gracefully, facial acupuncture does offer an alternative to traditional facelifts. It is not only free of the side effects of therapies such as Botox injections, but it may also have psychological benefits - patients may feel relaxed as a side effect of the acupuncture. With or without acupuncture, a healthy diet, exercise and stress reduction techniques are still the top recommendations for a healthy lifestyle.

5 Ways to Get Your Omega-3s

5 Warning Signs of Alzheimer’s

continued from p.1

Canned salmon. Sockeye salmon is always wild-caught, costs less than fresh or frozen salmon, and has the added benefit of the canning process, which softens the bones, making them an edible source of calcium. Canned sardines. Another fish-based source of omega-3s, choose sardines packed in water or olive oil. Walnuts. A good vegetarian source of omega-3 fatty acids that promote cardiovascular health and tone down inflammation. Walnuts also contain ellagic acid, an antioxidant compound that helps support a healthy immune system and that may help protect against cancer. Freshly ground flaxseed contains both omega-3s and soluble fiber. Grind flaxseed daily in a coffee grinder at home (buy one specifically for this purpose) and sprinkle one to two tablespoons a day on salads or cereals. High quality omega-3 supplement. Available in liquid or capsule forms, fish oil helps to maintain a healthy blood pressure, nourish the nervous system and promote emotional equilibrium. Look for products that are certified free of contaminants, and begin with small daily doses, building up to the recommended amount. Dr. Weil’s Vitamin Advisor offers a quality omega-3 supplement. Visit today and see if it’s recommended for you.

Confusion about time or place. Losing track of dates, where you are or how you got there, and the general passage of time without recognition is a sign of Alzheimer’s. Trouble understanding visual images and spatial relationships. Difficulty reading, judging distance, determining color or contrast, and confusion as to what is reflected in a mirror may affect some people with Alzheimer’s.

Dr. Weil’s Head-toToe Wellness Guide: Preventing Falls

It is estimated that a third of Americans over the age of 65 suffer one fall per year; two-thirds of those will fall again within six months. Falling can cause serious injury (such as broken bones) and may significantly damage selfconfidence. The good news is that there are simple steps you can take to help prevent dangerous falls in your home:

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress

Eliminate or reposition items that are potential hazards such as throw rugs, floor clutter, and exposed wires. Cover or replace slippery floor surfaces with materials that allow good traction. Always have a phone that’s accessible from the floor for example, a cell phone kept in a pocket - in case you do fall and cannot get back on your feet.

If you have a companion animal, train it to stay away from your feet as you walk. Install safety devices, including grab bars in the bathroom.

In addition, you can help to prevent falls by remaining physically active. Simple daily exercise will help improve and maintain muscle and bone strength, while practicing balance and coordination disciplines such as tai chi and yoga will help prevent falls. Also, be aware of any medicines that may affect your balance and seek appropriate alternatives.

Embracing Aging Reflection can help influence a proactive outlook, so instead of focusing on the lines on your face, think about all you have experienced, learned and enjoyed in your life - and what you still want to accomplish - with an ethical will. This compilation of life lessons that you wish to pass on to loved ones can be done in steps: schedule 10 minutes per day devoted to writing about your life, hopes and dreams, accomplishments, goals and experiences. Include those who influenced you in positive way. 3

RECIPE

Hemp Crusted Salmon A True Food Kitchen Exclusive! This is not your everyday salmon entrĂŠe. Not only is the wild salmon in this recipe enhanced by a crunchy coating of nutty hemp seeds, but it is served atop a bed of lotus root and Chinese broccoli soaked in an exotic yuzu sauce. Dinner can be decadent without sabotaging your healthy diet! Food as Medicine Hemp seeds are rich in omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA) and protein (hemp contains all 10 essential amino acids), making them a valuable addition to the diet for vegans and vegetarians.

INSTRUCTIONS

Season the salmon with salt & pepper & sprinkle with hemp seeds. Use a non-stick pan & coat with a small amount of olive oil. Working in batches to get good sear on the salmon portions, gently sear the salmon pieces on both sides and remove. Place on a baking sheet. Bake the salmon at 350 degrees for 12-18 minutes or until desired doneness. Meanwhile, place all vegetables in a steamer pan and steam for 4-5 minutes or until bright green. They should be tender, but still a little crisp. Combine all ingredients for sauce. Place the roasted salmon on top of the steamed vegetables, spoon the sauce over the salmon & vegetables, coating all.

Serves 6.

INGREDIENTS

Salmon 6 five-ounce portions of wild king or wild sockeye salmon 2 tablespoons hulled hemp seeds Vegetables 1 pound chinese broccoli, cleaned & trimmed 1 piece lotus root, peeled & sliced 1/4 inch thick 1/2 pound snap peas, cleaned & trimmed Sauce 1 cup mushroom or vegetable stock 1/4 cup yuzu juice 1/2 cup soy sauce 1 clove garlic, minced 1 tsp ginger, minced 1 pinch red chili flakes (optional) NUTRIENTS PER SERVING

Calories: 291 Protein: 36.83g Fat: 10g Saturated Fat: 1.5g Monounsat Fat: 3.21g Carbohydrate: 13.33g Fiber: 2.17g Cholesterol: 83.83mg

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Andrew Weil, M.D., donates all of his after-tax proits from royalties from sales of Orthaheel products directly to the Weil Foundation, a not-for-profit organization dedicated to supporting integrative medicine through training, education and research. For more information, visit www.weilfoundation.org

www.weilbeing.com

Science for Cellular Health

SUPPORT FOR HEALTH AND AGING Juvenon™ is the first supplement to contain acetyl-L-carnitine (ALC) and alpha lipoic acid (ALA). The patented Juvenon™ Cellular Health Supplement formula provides a balanced ratio of these nutrients, which have been shown to boost mitochondrial levels and slow cellular aging. Weil Juvenon offers a full 60-day money-back guarantee. If you decide to return an order for any reason, your credit card account will be fully credited for the amount of the purchase (excluding shipping). Order by Phone or Online Call toll free 1-866-263-3903. Please have your credit card information available when calling. Or visit:

www.WeilJuvenon.com

“The energy I’ve got with other products in the past was a burst of energy and then it was over. With the Weil Juvenon formula, it’s a steady stream of energy. I’m definitely going to be telling my friends, you’ve got something here. You don’t have to grow old the way your parents did.” Marsha Major, age 61

“I tested it for 30 days because I figured what did I have to lose?I was feeling kind of slow and icky and I thought—you know—if it doesn’t work, it doesn’t work. But if it does, how much better will I feel? Lo and behold I feel better. And since I’m feeling better, I don’t feel as 47 as I did six weeks ago. But the most important and hugest thing to me is falling asleep is really easy and I stay asleep. It’s been great and I’m gonna’ keep taking it.” Julie Ross, age 47

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

OCT

2012

Breast Cancer: Signs and Prevention Personal and family histories of breast cancer and lifestyle habits such as diet, exercise and how you handle stress can all affect breast-cancer risk. Learning to recognize the signs of breast cancer is important - early diagnosis is key to treatment and recovery. Performing a monthly self-examination is still recommended by some health professionals, as is having a yearly exam performed by your doctor. In addition, the National Cancer Institute suggests keeping an eye out for the following signs: Women are at risk for several gender-specific health conditions, such as ovarian cancer. Even health conditions that men and women share, such as heart disease and diabetes, often manifest differently in women than in men. Fortunately, women are more prone than men to schedule regular doctor visits, and more likely to seek medical help if they feel something is wrong, which can help them identify health concerns earlier. I recommend that women of all ages follow an anti-inflammatory diet, get daily exercise, and eliminate unhealthy lifestyle habits such as smoking and excessive alcohol consumption. In this issue of Balanced Living, we cover some common womenâ&#x20AC;&#x2122;s health concerns. These include breast cancer and how to spot its signs and symptoms and help reduce your risk, supplements for bone health, and foods that can help to reduce the risk of osteoporosis. Enjoy!

A lump or thickening in or near the breast or in the underarm area

A change in the size or shape of the breast

Nipple discharge or tenderness

An inverted nipple

Ridges or pitting on the breast (resembling an orange peel)

Yours in health,

Andrew Weil, M.D.

3 Supplements for Healthy Bones As women age, they can experience a loss of bone mass as well as normal wear and tear on the joints. Small preventive measures can help to protect joints and keep bones strong - consider the following supplements and vitamins:

A change in the look or feel of the breast, areola or nipple (such as warmth, swelling, redness or a scaly feel)

continued on p.2

3 Supplements for Healthy Bones

Quick Tip 1: Natural Treatments for Bloating

10 Foods to Help Prevent Osteoporosis

Breast Cancer: Signs and Prevention

Quick Tip 2: Help for Thinning Hair

Recipe: Hashed Brussels Sprouts

3 Supplements for Healthy Bones

continued from p.1 1

Calcium. People who don’t get enough calcium may lose bone mass faster and fracture bones more easily. Taking magnesium (half as much as the amount of calcium) with supplemental calcium will help offset any constipating effects. I recommend women supplement with 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg from all sources (including diet); most men do not need calcium supplements, but should instead get 500-600 mg per day solely through diet. Vitamin D. Deficiency is widespread in the developed world, which is unfortunate, as “D” facilitates the absorption of calcium, helping to support strong and healthy bones. It also promotes bone mineralization. Get regular sun exposure (about 20-30 minutes a day is adequate) and take 2,000 IU of vitamin D per day - look for supplements that provide D3 (cholecalciferol) rather than D2 (ergocalciferol).

Natural Treatments for Bloating If you retain fluid due to hormonal changes or after eating too much salty food, trade out the harsh over-the-counter or prescription diuretics for some natural treatments. Start by eating sensibly, watching your salt intake and getting regular exercise. Some safe, natural diuretics include black tea, corn-silk tea (drink one cup two to four times a day) or freeze-dried dandelion leaf – take one or two capsules two to four times a day. Breast Cancer: Signs and Prevention

continued from p.1

If you are experiencing any of these symptoms, see your doctor for evaluation. If you are over 40, talk to your doctor about mammograms, especially if you have a family history of the disease. To help reduce your risk of breast cancer, make sure you get regular physical activity (at least 30 minutes on most days); practice monthly self examinations; and add folic acid, vitamin D and antioxidants to your supplement routine. You will also want to reduce your exposure to xenoestrogens chemicals with estrogen-like activity found in common pesticides and industrial pollutants, and as hormone residues in meat, poultry and dairy products. Also avoid exposure to radiation: limiting the number of chest X-rays you receive, especially at a young age, may decrease the risk of breast cancer. 2

Vitamin K. It helps activate certain proteins that are involved in the structuring of bone mass. Low intake of vitamin K has been linked to low bone density. You can get adequate amounts of vitamin K through a diet rich in leafy greens and cruciferous vegetables, such as Swiss chard, kale, parsley, spinach, broccoli, cauliflower and Brussels sprouts.

Dr. Weil’s Head-toToe Wellness Guide: 10 Foods to Help Prevent Osteoporosis

Changing your diet can be an effective, gentle, inexpensive and even delicious way to prevent, relieve or reverse a wide variety of conditions. If you are at risk for or have been diagnosed with osteoporosis, consider adding these calciumrich foods to your diet: 1

High-quality, organic dairy products

Canned sardines and canned sockeye salmon

Dark green vegetables such as broccoli, kale, collard greens and bok choy

Tofu

Calcium-fortified juices and carrageenan-free soymilk

Blackstrap molasses

Sesame seeds

Almonds

Figs

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress

Black-eyed peas

Help for Thinning Hair Women can experience hair loss as they age, especially when menopausal changes come into play. Help maintain healthy hair and help prevent further loss by eating omega-3 fatty acids such as wild Alaskan salmon, sardines, or freshly ground flaxseed, and supplementing your diet with GLA (gamma-linolenic acid) in the form of black currant oil or evening primrose oil. Take 500 mg of either twice a day for six to eight weeks to see if it helps. 3

RECIPE

Hashed Brussels Sprouts Brussels sprouts are, for many, an especially difficult vegetable to love. That’s largely because most people have had only steamed-into-mush versions. If that’s been your experience, try this recipe, which preserves the sprouts’ toothsome texture, and complements their subtle sweet flavor with savory and spicy notes. Sprouts dry out quickly after harvest; make an effort to get the freshest ones you can find for this dish. Food as Medicine Brussels sprouts are a rich source of glucosinolates, nutrients that provide building blocks from which the body constructs a variety of cancer-protective compounds, including those that can help protect against cervical cancer. They also provide abundant antioxidants, including vitamin C, vitamin E and vitamin A (as betacarotene). INSTRUCTIONS 1

Trim ends off Brussels sprouts and remove any discolored outer leaves.

INGREDIENTS

1 lb Brussels sprouts 2 tbl extra-virgin olive oil 1 medium onion, diced 1 tsp hot red pepper flakes or to taste 1/4 tsp nutmeg or to taste, preferably freshly grated 1/2 cup freshly grated Parmesan cheese, optional Salt to taste

Cut or chop the sprouts roughly (1/4 inch pieces). You should have about 4 cups. Heat the oil in a nonstick skillet over medium heat. Add onion, red pepper flakes, and a pinch of salt, and sauté, stirring frequently, until onion is golden.

NUTRIENTS PER SERVING

Calories: 182 Protein: 15.5 g

Add the chopped sprouts, and sauté, stirring frequently, until sprouts are bright green and crunchy tender, about 5 minutes.

Fat: 6g

Add the nutmeg and mix well.

Cholesterol: 14g

Turn off heat, add the optional grated cheese, and mix well. Serve at once.

Fiber: 8.5g

Carbohydrate: 21g

Serves 2.

NOV

2012

Creating Personal Goals

Should people try to be ceaselessly happy? I don’t think so - instead of trying to constantly achieve happiness (which should be a fleeting, positive feeling that arises from situations such as winning an award or completing a task), my personal opinion is that it is better to aim for contentment: the neutral position on the mood spectrum that I call “emotional sea level.” From this perspective, it is possible to accept life in its totality, both the good and the bad. Emotional sea level encourages positive change, as the energy normally employed to ward off frustration at opposition or fear of failure is instead channeled precisely where it needs to go.

Creating goals can seem overwhelming, and it’s easy to procrastinate when it comes to this task. Whether your goals are related to physical, mental or spiritual health, or work, home, family or personal life goals, chronic indecisiveness and delay can eventually undermine a healthy lifestyle.

This issue of Balanced Living focuses on contentment and simple means of achieving it. If you are interested in this topic, I encourage you to join my website, SpontaneousHappiness.com, and participate in its eight-week plan.

There are simple ways to help overcome procrastination and get on the path to creating your personal goals. Consider following these simple steps to get started:

Yours in health,

Andrew Weil, M.D.

continued on p.2

Practicing Visualization for Optimum Mental Health Visual imagination can be a potent tool for achieving and maintaining emotional well-being. It is mostly what we focus on when we daydream, and it can totally fascinate us when we engage in imagining what we desire. From your brain’s perspective, the distinction between what you see and what you visually imagine is not large. A significant portion of the brain, the visual cortex, is responsible for continued on p.2

Practicing Visualization

Quick Tip 1: Bringing Nature Indoors

Supplements for Stress

Creating Personal Goals

Quick Tip 2: Three Good Things

Recipe: Roasted Glazed Butternut Squash

Practicing Visualization

continued from p.1

processing data coming from the retinas and optic nerves. When it is not occupied with that task, it is free to generate pictures of its own. To get a sense of the power of visual images, close your eyes and picture a lemon wedge, freshly cut and glistening with juice. Concentrate on making the image as clear and detailed as you can. Then visualize bringing the lemon to your lips, sucking on it, and biting into it. As you do this, chances are you will experience sensations in your mouth and salivation, just as if you had sucked on an actual slice of lemon. Practitioners of visualization therapy and interactive guided imagery teach patients to modify health conditions by taking advantage of this mind/body phenomenon, often with good results.

Bringing Nature Indoors We are creatures of nature and need contact with it to enjoy optimum physical and emotional well-being. Start by bringing bits of nature into your living space: Houseplants need some attention but give much in return, and fresh flowers provide natural beauty that will raise your spirits. Pieces of wood and small stones can also evoke nature and memories if you collect them yourself. Give it a try â&#x20AC;&#x201C; add some nature to your home and see how you feel!

To improve emotional well-being, I recommend experimenting with visualization in two ways:

Creating Personal Goals

continued from p.1 1

Break large goals into small ones. Start with a yearly plan, break it down into months, then weeks, then days. Feel free to specify detailed ways to achieve your goals for the days and weeks only a month or so in advance. Organize your environment. Chaotic surroundings can be distracting and stressful, and pull your focus from the goals at hand. Schedule your time. If you need to, awake an hour earlier or use part of your break time as a temporary strategy to get goals accomplished.

Be reasonable. Trying to achieve too much in too little time can actually set you back. Set deadlines to accomplish your larger goals. When you achieve them, treat yourself - some flowers or a small piece of dark chocolate are appropriate and satisfying rewards.

Practice shifting attention from negative thoughts to mental images that evoke positive feelings. For example, think of an actual place where you experienced contentment, comfort, and serenity. Select an image that you associate with your most positive moods and focus on it frequently. Take that scene from earlier, and recreate it in your mindâ&#x20AC;&#x2122;s eye. Each time you do, concentrate on sharpening the details, making the colors brighter, imagining sounds, physical sensations, and scents that might have been part of the experience. Keep that image as a place you can go to in your mind whenever you feel stressed, anxious or sad. Once you find your own place of contentment, visit it mentally whenever stress threatens to overwhelm you - you can practice visualization when you are stuck in traffic or feeling overwhelmed by just by closing your eyes and focusing.

Dr. Weil’s Head-toToe Wellness Guide: Supplements for Stress

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress

If unhealthy stress is impacting your overall health, take action. Start by identifying the problems and situations that create stress and learn to manage them with general techniques of healthy stress reduction, such as breathing exercises and regular physical activity. Add omega-3 fatty acids (from Alaskan salmon, black cod, or sardines) to your diet and avoid alcohol as a means of coping with stress. In addition, simple changes to your supplement routine can impact your stress levels - try the following: 1

Take a multivitamin or B-complex. A daily multivitamin can help to fill nutritional gaps and counteract the negative effects of unhealthy stress on the body. B vitamins specifically can help balance mood, calm the nervous system and increase the efficacy of some prescription antidepressants. Take calcium and magnesium. Both are involved in many key physiologic processes and may help support healthy sleep, as well as muscle relaxation. Consider herbs. Valerian (Valeriana officinalis) is an extract from the root of a flowering perennial and contains essential oils that have been shown to help some people more effectively deal with stress. St. John’s wort (Hypericum perforatum), indigenous to Europe, may help boost mood and maintain a healthy emotional outlook; be aware that it may interfere with the metabolism of a variety of pharmaceuticals.

Three Good Things: A Mood Intervention If you are feeling sad or anxious, try this simple mood-booster: The Three Good Things Intervention! It is simple: buy a notebook and place it next to your bed. Then for one week, before you go to bed write down three things that are going well and the reasons why. Studies have shown this to be effective in creating a positive mood for months afterwards. Give it a try! 3

RECIPE

Roasted Glazed Butternut Squash Butternut squash is the quintessential winter vegetable, the perfect complement to everyday cold-season family meals or lavish holiday celebrations. It can be pureed, mashed and baked into pies or breads, but I prefer this Italianinfluenced version, which preserves the unique, yielding texture of the flesh. The nutty sweetness of the butternut finds the perfect counterpoint in tangy balsamic, rich olive oil and sharp, aged cheeses. Don’t forget to save the edible seeds - roast on a cookie sheet at 170° F. for about 20 minutes. Food As Medicine Winter squashes, including the butternut, are rich sources of vitamin A; a cup of baked flesh provides 214 percent of the Daily Value for this vital nutrient. Also, though rich in carbohydrates, many of the butternut’s carbs come from pectins that appear to have antioxidant, anti-inflammatory and insulin-regulating properties.

INGREDIENTS

2 medium butternut squash (or other winter squash), peeled, seeded, and cut in 2” cubes 3/4 cup stock 1/4 cup balsamic vinegar 2 Tbl extra virgin olive oil 1/2 tsp salt 12 sage leaves, cut into long, thin strips

INSTRUCTIONS

3/4 cup freshly grated Parmesan or Grana Padano cheese

Preheat oven to 400° F. NUTRIENTS PER SERVING

Add squash to cold water to cover. Bring to boil and cook until just tender when pierced with a knife. Drain. Place the boiled squash in a roasting pan. Add remaining ingredients except cheese and toss. Sprinkle with the cheese. Roast uncovered for 30 minutes or until golden on top. Serve hot.

Makes 4 servings.

Calories 186.5 Fat 4.8 g Saturated fat 2.8 g (21.8% of calories from fat) Protein 9.8 g Carbohydrate 29 g Cholesterol 12.3 mg Fiber 0 g

DEC

2012

Throughout life, connections to others are vital to our health and well-being. We are naturally communal beings and derive great satisfaction from the experience of belonging to a group with a common purpose. When it comes down to it, friends, family, loved ones and acquaintances who make you feel more alive, happy and optimistic are some of the most important treasures in life. While modern media make it possible to communicate more quickly and easily than ever before, overuse can ultimately be isolating. We are healthiest when a significant percentage of our time spent with others is face-toface, rather than screen-to-screen.

This issue of Balanced Living focuses on connecting with others. The more positive relationships you have in life, the better your health tends to be. Learn more about the mental and physical health benefits of being social, as well as tips on meeting new people, the importance of gratitude, and more. Yours in health,

Andrew Weil, M.D.

Eight Reasons Friends Are Healthy

Five Ways to Connect with Others

When you thank your friends and family this holiday season, the reasons to do so may extend beyond good wishes and actually benefit you and your health. Study after study has shown that social connections seem to pay off in terms of good health, longevity and even prolonged survival among patients with very serious diseases. Some evidence linking good health with strong ties to family and friends includes:

Establishing and maintaining friendships is vital to overall health. Don’t limit yourself to people you already know – think about reaching out and connecting with others. Consider these ways to expand your social network:

Lack of social support negatively affects the immune system’s natural killer cell activity.

Volunteer. Lending your talents to any type of event or organization is a sure-fire way to meet people, many of whom may also be new to the task. Consider your strengths and interests and contact local non-profit organizations for information about ongoing volunteer opportunities.

continued on p.2

Five Ways to Connect with Others

Quick Tip 1: Companion Animals for Well-Being

Why Keep a Gratitude Journal?

Eight Reasons Friends Are Healthy

Quick Tip 2: Dining and Socializing

Recipe: Porcini Risotto

Companion Animals for Well-Being If you don’t share your home with a companion animal, and especially if you live alone, you’re missing out on all the health benefits they offer. Companion animals can instill a sense of well-being, promote lower blood pressure and decrease the likelihood of depression in older adults. Plus animals are a great way to meet and interact with others. Consider adopting an animal in need – contact your local shelter! Five Ways to Connect with Others

continued from p.1 2

Take an educational vacation or class. Have you always wanted to learn to make sushi? Restore a painting? Learn a new language? Opportunities to expand your mind are plentiful, and provide a wonderful way to meet others with the same interests. Get involved in the community. Think about what your community needs – a gardening club? A new library? Community watch? Contact your local government for information on the branches that service these issues, and then get your neighborhood involved. Exercise. Regular workouts provide a simple way to enhance your health and meet others! Go to your local Y, recreation center or gym, and ask about clubs or classes they offer. Once you attend the same classes a few times, faces will be familiar and introductions will be easier to make. Go to events. Make it a goal to do something new at least once per week – and make sure it is free! Your local papers are a great resource for free, weekly events: complimentary admission to the art museum, wine tasting at a wine store, cooking classes at a local grocery store and more. Where there are events, there are new people and new experiences.

Eight Reasons Friends Are Healthy

continued from p.1 2

People who have three or fewer types of social ties have been found to have more than four times the risk of catching a cold than those who have six or more different types of social ties. One study of 75 medical students found that those who were lonely had more sluggish natural killer cells than students who were social. Friends and loved ones may encourage healthy habits, such as getting regular exercise, quitting smoking, or maintaining a healthy weight. Susceptibility to heart attacks appears to correlate with how often people use the words “I,” “me,” and “mine” in casual speech. Studies show that people who get out and spend more time with others during cold and flu season get fewer episodes of colds or flu than those who choose to be alone. Being grateful for what you have has been associated with physical and emotional health. Those with the fewest social ties are up to three times more likely to die over a nine-year period than those people with the most connections.

Dr. Weil’s Head-toToe Wellness Guide: Why Keep A Gratitude Journal? There is strong evidence of the power of gratitude boosting mood. Research indicates that regularly practicing grateful thinking can move your emotional “set point” for happiness by as much as 25 percent higher. Learn to cultivate and express gratitude – a surefire way to enhance wellbeing and forge bonds with others.

Dr. Weil’s Head-To-Toe Wellness Guide

Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress

You can begin to cultivate gratitude with a “gratitude journal.” Buy a notebook and dedicate it to recording your thoughts. Make mental notes throughout the day about things to be grateful for, and enter them in the notebook at some regular time, such as bedtime. Doing this four times a week for as few as three weeks can bring greater happiness, at least in the short term. Some people find it even more effective if done weekly rather than daily; experiment with what works best for you. The point of practicing both feeling and expressing gratitude is to change your perspective. “Gratitude is an attitude” may be a platitude, but it happens to be true: by becoming aware of what you have to be grateful for, you will find more and more reasons for gratitude.

Dining and Socializing A fun way to encourage socializing is to have a potluck dinner. It encourages creativity, conversation and mingling, especially if you encourage everyone to invite a friend you have never met. Give it a try this holiday season and see how easy it is to meet new people when food is involved. 3

RECIPE

Porcini Risotto This classic Italian dish is rich with the flavor of dried porcini mushrooms. Adding truffle-flavored olive oil at the end of cooking adds depth. Always remember when making risotto to cook the rice until it is creamy but still has a bit of tooth. With a large green salad, this dish is elegant enough for guests. Food as Medicine The dried Porcini mushroom, Boletus edulus, has an exceptionally high protein content. INGREDIENTS INSTRUCTIONS

Rinse the dried mushrooms in cold water, drain, and add to warm vegetable stock to soften. In a large skillet, heat the olive oil over medium heat and sautĂŠ the onion until soft. Add the rice and stir to combine. Add the mushrooms, cut into smaller pieces if necessary. Reduce heat to medium-low. Add the stock, one ladleful at a time, as you stir the rice. As the rice absorbs the liquid, add more. After 15 minutes, test the rice for doneness. When the rice is tender but not mushy, remove from heat, season to taste with salt and pepper, and add truffle-flavored olive oil and grated Parmesan cheese, if desired.

Serves 8.

1/4 cup dried porcini mushrooms 3-4 cups warm vegetable stock 1 tablespoon extra-virgin olive oil 1 small onion, minced 1 cup Arborio rice Salt and pepper to taste 2 teaspoons truffle-flavored olive oil (optional) or extra virgin olive oil 1/4 cup grated fresh Parmesan cheese (optional)

NUTRIENTS PER SERVING

(with additional olive oil and Parmesan cheese) Calories: 219.4 Protein: 8.0 grams Fat: 4.5 grams Saturated Fat: 1.6 grams Monounsat Fat: 2.3 grams Polyunsat Fat: 0.4 grams Carbohydrate: 35.9 grams Fiber: 2.0 grams Cholesterol: 4.9 mg Vitamin A: 50.1 IU Vitamin E: 0.4 mg/IU Vitamin C: 1.7 mg

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