Balanced Living Annual 2014 by Andrew Weil, M.D.

ANNUAL

2014

Keeping Your Home Clean

without the Chemicals

Womenâ&#x20AC;&#x2122;s Health:

Signs of Menopause, Ovarian Cancer and More

10 Reasons to Eat Organic

Seasonal Herbal Remedies Including 7 Ways to Address Allergies!

Men and Cancer:

Warning Signs

How to Start Eating Anti-Inflammatory Daily Breathing Exercise Guide

7 Foods That Promote Energy Getting Better Rest and Sleep:

A Simple Guide

As the latest supplement research has evolved, so have we. Our team of integrative medicine experts has undertaken an extensive scientific review of both our evaluation and products, and we are proud to announce a new and updated Weil Vitamin Advisor. Some of our new offerings include: Expanded dietary supplement recommendations that are based on the most recent research An extensive health check which ensures that the supplements you are recommended are both effective and safe A special sleep evaluation that addresses your sleep concerns so that you can achieve restful, restorative sleep An expanded selection of vitamins and supplements supported by science with many made with organic, non-GMO ingredients, and gluten-free

Visit The Brand New Weil Vitamin Advisor Today!

CONTENTS

JANUARY 2014

JULY 2014

The New Weil Vitamin Advisor Rest and Sleep

Balanced Living Annual - Andrew Weil, M.D., Editor; Brad Lemley, Editorial Director; Kara Gonos-Collins, Managing Editor; Joe Golfen, Content Producer; David Hart, Designer Copyright 2015© Weil Lifestyle 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.

2014 ANNUAL EDITION

The New Weil Vitamin Advisor Learn About Our New Formulas 8 Quick Tip 1: Give Us a Call! 9 Quick Tip 2: The Choice Is Yours 9 Trouble Sleeping? 10 Spotlight: Introducing Dr. Low Dog

5 Reasons to Nap Getting Better Rest and Sleep 32 Quick Tip 1: Night Eating? 33 Quick Tip 2: Scent for Sleep 33 Seasonal Foods: July 34 Recipe: Robust Beet Salad

FEBRUARY 2014

AUGUST 2014

Healthy Aging

Children’s Health

Supplements for Healthy Aging Socializing and Healthy Aging 12 Quick Tip 1: Preserve Your Mental Function 13 Quick Tip 2: Positivity for a Longer Life 13 4 Anti-Inflammatory Foods 14 Recipe: Chinese Green Bean Salad

MARCH 2014

SEPTEMBER 2014

Herbal Remedies

An Anti-Inflammatory Diet

Seasonal Herbal Remedies Exercising Outdoors 16 Quick Tip 1: Seasonal Allergies? 17 Quick Tip 2: Start a Garden! 17 Seasonal Foods: March 18 Recipe: Pineapple Almond Shake

APRIL 2014

OCTOBER 2014

Healthy Nutrition

Women’s Health Information

10 Reasons to Eat Organic Keeping Your Kitchen Healthy 20 Quick Tip 1: Healthy Ways to Cook Salmon 21 Quick Tip 2: Getting the Most Out of Garlic 21 Seasonal Foods: April 22 Recipe: Shiitake Mushrooms and Pea Pods

MAY 2014

NOVEMBER 2014

Seasonal Allergies

Healthy Holiday Nutrition

Seasonal Allergies Cleaning, Naturally 24 Quick Tip 1: Gardening and Allergies 25 Quick Tip 2: Natural Garden Tip 25 Seasonal Foods: May 26 Recipe: Cold Cucumber Soup

JUNE 2014

DECEMBER 2014

Men’s Health Information

Promoting Energy

Supplements for Men’s Health Men and Cancer: Warning Signs 28 Quick Tip 1: Healthy Weight 29 Quick Tip 2: Prostate Health 29 Seasonal Foods: June 30 Recipe: Grilled Salmon

Cold Prevention Healthy Weight 36 Quick Tip 1: Treating Ear Infections 37 Quick Tip 2: Natural Lice Treatment 37 Seasonal Foods: August 38 Recipe: Broccoli Pancakes

Breathing Exercises Eating Anti-Inflammatory 40 Quick Tip 1: Mood Booster 41 Quick Tip 2: Walking 41 Seasonal Foods: September 42 Recipe: Eggplant Dip

3 Signs of Menopause Ovarian Cancer: 8 Symptoms 44 Quick Tip 1: Bladder Infections 45 Quick Tip 2: Thyroid Health 45 Seasonal Foods: October 46 Potatoes with Kale

Six Reasons to Drink Water Healthy Holiday Foods 48 Quick Tip 1: Grazing is Good 49 Quick Tip 2: Healthy Grocery Shopping 49 Seasonal Foods: November 50 Recipe: Roasted Squash & Apple Soup

Six Nutrition Tips Supplements for Energy 52 Quick Tip 1: Getting Enough Sleep 53 Quick Tip 2: Exercise for Energy! 53 Seasonal Foods: December 54 Recipe: Lemon Baked Halibut

Dear Reader, I’m delighted to welcome you to this 2014 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 and lifestyle practices from both conventional and alternative practitioners. My aim is simple: to help you achieve and maintain optimum health. Within this compendium, we’ll examine my Anti-Inflammatory Diet, including seasonal foods to try, information on buying organic, and how to start on this “eating plan for life.” We’ll look at healthy aging, and ways to promote it through supplements, nutrition and more. We’ll explore rest and sleep, focusing on ways to get better quality versions of each. And don’t miss our issue on healthy challenges – from breathing exercises to a daily walk, the suggestions are simple yet effective for the health of your body, mind and spirit. I look forward to the healing journey that we are about to take together! Yours in Health,

Andrew Weil, M.D.

2014 ANNUAL EDITION

Supporting the advancement of integrative medicine through training, research, the education of the public, and policy reform.

The Weil Foundation is a 501(c)(3) non-profit organization that receives tax-deductible donations which it uses to make grants to advance integrative medicine. Since its inception in 2005, the Weil Foundation has given out over $4 million in grants and gifts to over 30 medical centers and other nonprofit organizations nationwide. Consumers who buy products licensed by Andrew Weil, M.D., help to fund the Weil Foundation. Dr. Weil contributes all of his after-tax profits from royalties from the sale of these licensed products directly to the Foundation. The Weil Foundation would like to thank all of its partners, and their loyal consumers purchasing these products, for helping to support integrative medicine.

For a complete list of grant recipients, partners, or to make a donation visit: www.weilfoundation.org

A premium website and online companion to Dr. Weil’s bestselling book, Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being, DrWeilonHealthyAging.com gives members: • A comprehensive Anti-Inflammatory Diet plan, including more than 300 recipes, exclusive videos of Dr. Weil in the kitchen and more. • Our Weekly Focus email to keep your health goals on track. • Exclusive tools including daily puzzles, music downloads, a video library with more than 80 videos and a monthly event calendar. • Dozens of articles covering simple sleep tips, suggestions for managing stress, preventive health tactics and more. Plus, as a Healthy Aging member, you have access to our downloadable version of Dr. Weil’s Balanced Living newsletter – and access to our archive of past issues!

JOIN TODAY!

DrWeilOnHealthyAging.com

JAN

2014

The New and Improved Weil Vitamin Advisor

Reinventing ourselves is challenging. Each New Year’s Day, we may resolve to change radically for the better, but by February, an honest self-assessment often reveals we’re basically the same. However, dramatic change in the New Year can indeed happen, and it has happened to the Weil Vitamin Advisor! From its humble beginnings as a simple online quiz back in 1996, what was then called “Dr. Weil’s Vitamin Advisor” has been gradually improved and expanded through the years. But under the direction of my friend and colleague Tieraona Low Dog, M.D. – widely recognized as one of the nation’s leading experts on vitamin, mineral and herb supplementation – we’ve done a stem-to-stern re-imagining of the website and the products that it recommends. We’re extraordinarily proud of this transformation, and confident that it can be a key part of your journey to vibrant health in 2014! See for yourself – visit WeilVitaminAdvisor.com today.

Change doesn’t happen overnight - the new Weil Vitamin Advisor is the result of more than a decade of research and development. By combining state-of-the-art nutrition and lifestyle research with sophisticated computer algorithms, we provide healthy lifestyle plans tailored to your specific needs. Some improvements in the new Weil Vitamin Advisor include:

Yours in health,

Andrew Weil, M.D.

Learn About Our New Formulas The Weil Vitamin Advisor has new formulations, including many that are vegetarian, non-GMO, and dairy-, soy- and gluten-free! Here are three that Drs. Weil and Low Dog are enthusiastic about: 1

Turmeric Plus. Want to promote a healthy inflammatory response throughout your body? This artisan-crafted blend of herbs and whole foods can help: it contains turmeric and holy basil to support joint, cardiovascular and immune health, and black pepper extract to enhance absorption. Red Yeast Rice Plus. Promote the health of the heart with a special formulation of red yeast rice and phytosterols. Red yeast rice is a natural product used to support cardiovascular health, and plant sterols may reduce the risk of heart disease by helping to block absorption of dietary cholesterol.

More extensive evaluations. Unlike other online supplement configuration engines, we are optimized for both health and safety from start to finish. Our new process takes into account 162 high quality ingredients. Then, based on your answers, it develops a customized supplement and lifestyle plan that is optimized to avoid overdosage, reduce pharmaceutical interactions, and promote effectiveness. Plus we have a new Sleep Evaluation now available.

Our vitamins and supplements are of the highest quality and designed to complement each other.

continued on p.2

1 1

The New Weil Vitamin Advisor Learn About Our New Formulas

continued on p.2

Quick Tip 1: Give Us a Call!

Trouble Sleeping?

Quick Tip 2: The Choice Is Yours

Spotlight: Introducing Dr. Low Dog

Have Questions? Give Us a Call! One thing that hasnâ&#x20AC;&#x2122;t changed is our stellar customer service. Our Vitamin Advisor Specialists are available to answer your questions. You can learn more about what your supplement program is doing for you - and how you can improve your health - with a free phone consultation with one of our nutritionists. Call us at 800-585-5055 Monday - Friday 6 a.m. to 5 p.m. (Pacific Standard Time). The New, Improved Weil Vitamin Advisor

Learn About Our New Formulations

continued from p.1

Rather than using only formulations already on the market, Dr. Low Dog worked directly with top-tier manufacturers to choose high quality, scientifically supported ingredients for customized tablets and capsules. All of our supplements have been designed to complement each other - providing just the right amounts for best results. Plus the products are free of preservatives, artificial colors or flavorings. 3

We do the work for you. Once you take your evaluation, our state-of-the-art packing machines organize your supplements in convenient daily packs that are easy to transport and effortless to use. Simply tear off a pack and you always have precisely what you need, no more, no less.

Omega-3 Premium Fish Oil with D. To make it easy to get the most out of your fat-soluble vitamin D and omega-3s, we have combined them! Fish oil is a major source of the omega-3 fatty acids EPA and DHA, and vitamin D helps support bone and immune health, as well as the hormones that regulate mood and sleep. Just one of our softgels provides 1,000 IU cholecalciferol, 500 mg of EPA and 200 mg of DHA. An added bonus: our oil is made using deep sea, cold-water fish from the coastal waters of Peru, and goes through a 10-stage molecular distillation process that ensures pure, fresh fish oil.

Trouble Sleeping?

We’ve Got You Covered

WeilVitaminAdvisor.com

Quality rest and sleep are vital to optimal health, so we developed a new Sleep Evaluation and formulations to help! Our 14-question evaluation tells us about the quality and quantity of your typical night’s sleep. Each question helps us more accurately tailor your recommendations for formulations including: 1

Dream Support. One of our most popular formulations, it was designed to help promote relaxation and restorative sleep associated with an active dream state. It includes vervain, a calming herb traditionally used across cultures to help evoke vivid and lucid dreaming experiences, as well as California poppy, valerian and ashwagandha. Herbal Slumber. For hundreds of years, the herbs Magnolia officinalis and Ziziphus spinosa have been used in Traditional Chinese Medicine to help support healthy sleep patterns and normalize stress hormones. We combine these with the Western herbal traditions that encourage sleep with chamomile, passionflower and lemon balm. Valerian Sleep Blend. This formulation is based upon the classic European herbal formula used for centuries to help promote a good night’s sleep. Modern research has confirmed that combinations of valerian, hops, and lemon balm support experiencing normal, restful sleep.

The Choice is Yours! The new Weil Vitamin Advisor has more buying options than ever. If you don’t want to complete a personalized evaluation, you can now buy preselected vitamin and supplement combinations directly from the site. We have 28 combinations to choose from – all packaged and delivered just like our daily packs. It’s your choice! 3

SPOTLIGHT

Introducing Dr. Low Dog Tieraona Low Dog, M.D., Chief Medical Officer for Weil Lifestyle, is an internationally known expert in herbal medicine, dietary supplements and women’s health. She was an integral part of developing the new Weil Vitamin Advisor, from the science behind the recommendations to sourcing the highest quality ingredients. About the new Weil Vitamin Advisor, she says “The first incarnation of the Vitamin Advisor offered a great service to health-conscious consumers, but was restricted to offering formulations already available in the marketplace. In contrast, the new Weil Vitamin Advisor was designed literally from the ingredient-level up. We created custom supplements, which in turn are combined with other supplements in customized packets, to create coordinated health solutions that just don’t exist anywhere else. “It was a real joy working directly with supplement manufacturers. Dr. Weil and I are proud to offer optimized supplement formulations. We’ve expended a great deal of time and effort to create what we believe is by far the most versatile and useful custom vitamin configuration tool on the internet. We’re both proud and happy to share it with the world.” In addition to her work as a clinician and educator, Dr. Low Dog has been involved in national health policy and regulatory issues for more than a decade, including appointments to the White House

Commission on Complementary and Alternative Medicine and the Scientific Advisory Board of the National Institutes of Health’s National Center for Complementary and Alternative Medicine (NCCAM). She also chaired the United States Pharmacopoeia Dietary Supplements and Botanicals Expert Information Committee from 2000 to 2010, and now serves as chair of the Dietary Supplements Admissions Expert Panel, where she helps oversee the evaluation of the safety of commonly used dietary supplements.

Copyright 2014© 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

2014

Aging gracefully should be a healthy goal for everyone, at any age. It includes embracing the gifts of time and experience, while actively minimizing the health concerns that naturally come with age. If this sounds like a lot to undertake, don’t worry - small adjustments to your diet and lifestyle now can reap big benefits later in life. And if you are getting on in years, simple steps can still help minimize discomfort and promote optimal well-being. We address some simple ways to promote better health in this edition of Balanced Living - supplements that support healthy aging, the importance of socializing, four anti-inflammatory foods that are always on my grocery list, and more. My website, DrWeilonHealthyAging.com, has additional information – visit and see if the free trial interests you!

Social Connections and Healthy Aging Do you have close, positive relationships in your life? If you don’t, get some – you need them for the sake of your health (and by befriending others, you help their health as well). Ongoing research illustrates the powerful influence that bonds with family and friends have on both emotional well-being and physical health. The more positive relationships you have in life, the better your health tends to be. There are many reasons close social ties can improve health, as friends and loved ones can: Encourage you to adopt healthier habits, such as getting regular exercise, quitting smoking, or maintaining a healthy weight. Help out if you have a health crisis.

Yours in health,

Support your getting regular checkups and taking prescribed medications.

Andrew Weil, M.D.

continued on p.2 Everyday Essentials for Women Platinum

Supplements to Support Healthy Aging If you want to nourish, support and protect your body as you age, specific supplements and vitamins may help. The following are available in the new Weil Vitamin Advisor, and are recommended for people age 50 and older: 1

For Overall Healthy Aging: Both women and men should focus on getting whole foods through their diet and as the source of their supplements. Consider the Women’s Multivitamin No Iron and the Men’s Multivitamin. For Healthy Inflammation: Antioxidants can continued on p.2

Supplements for Healthy Aging

Quick Tip 1: Preserve Your Mental Function

4 Anti-Inflammatory Foods

Socializing and Healthy Aging

Quick Tip 2: Positivity for a Longer Life

Recipe: Chinese Green Bean Salad

Supplements to Support Healthy Aging

continued from p.1

support comfortable joint movement and help relieve occasional stiffness associated with unhealthy inflammation that may come with age. Turmeric, holy basil and black pepper can all help to promote a healthy inflammatory response throughout the body. The first two support joint, cardiovascular and immune health, while black pepper extract may enhance the absorption of important compounds found in turmeric. All three can be found in Turmeric Plus. Turmeric Plus

Preserve Your Mental Function Simple, healthy lifestyle choices can help protect against age-related cognitive decline. Start with 30 minutes of physical activity per day, such as aerobic exercise - it can help slow memory loss and improve mental function. Then add in some daily mental activities, such as crossword puzzles, mind games or challenging reading. Finally, curb unhealthy habits such as smoking and excessive drinking. You will be on your way to a healthier brain!

Social Connections and Healthy Aging

continued from p.1

Help to buffer stress by allowing you to share your worries and concerns. If you find making friends challenging, consider these suggestions to strengthen your social ties: 3

Join community groups or clubs that interest you, whether your hobby is speaking another language, gardening, reading, or playing a sport. Sign up for service work. Volunteering offers satisfaction unlike anything else, it helps others who are in need, and is a wonderful way to meet other people and give your life a sense of purpose. If you have a chronic disease or experienced the loss of a loved one, join a support group. You can find support groups in your community or online. 2

To Support Menopause: Suffering from hot flashes, moodiness and night sweats? Help manage the hormone imbalance that can occur during menopause with traditional herbs that have been used around the world such as sage, black cohosh, rehmannia and shatavari. When combined â&#x20AC;&#x201C; as in the Menopause Naturally formula - they may help relieve the most common discomforts of menopause. For Prostate Support: As men age, it is natural for hormonal and other metabolic changes to occur. The good news is there are nutritional options that can help smooth the transition, such as saw palmetto, Graminex pollen extract and nettle root. Prostate Support contains a blend of herbs and natural ingredients shown to support normal prostate and urinary health. The blend includes other helpful nutritional components including pumpkin seeds, tomato concentrate, maitake mushrooms and cranberry.

Dr. Weil’s Anti-Inflammatory Food Pyramid: 4 Anti-Inflammatory Foods to Add to Your Diet Evidence shows that chronic inflammation is the root cause of many serious diseases in the developed world, including heart disease, Alzheimer’s and many cancers. Luckily the foods that appear to protect against chronic inflammation are varied and delicious – making eating for your health an enjoyable endeavor! Dr. Weil’s Anti-Inflammatory Food Pyramid offers specific food suggestions that provide anti-inflammatory benefits. Of these, he finds the following four foods to be particularly powerful combinations of wonderful taste and potent nutrition: 1

Berries: They are among the most healthful foods one can eat. For example, a study at Ohio State University found that black raspberries reduce the incidence of certain cancers in animals by 50 percent. The juice of sea buckthorn berries (known as olivello juice) is one of the most concentrated natural sources of vitamin C ever discovered. Add berries to your grocery list, and choose organic when possible.

Dr. Weil’s Anti-Inflammatory Food Pyramid is a practical eating guide that consumers of all ages can use. This simple tool promotes optimum health and healthy aging by providing dietary advice that addresses inflammation. Learn more - join Dr. Weil on Healthy Aging: Your Online Guide to the AntiInflammatory Diet.

Black cod: Dr. Weil loves salmon, but pound for pound, black cod (also known as butterfish or sablefish) has even more omega-3 fatty acids than salmon. It also has a delicious, buttery taste. Ask for it at your local fish market. Bok choy: Cruciferous vegetables in general are among Dr. Weil’s favorites - they have potent anti-inflammatory and anti-cancer effects. But bok choy stands out in that it has higher concentrations of beta-carotene and vitamin A than any other variety of cabbage. Use it in soups, stews, stir-frys or on its own as a side.

Ginger: It’s a potent anti-inflammatory that is an extraordinary carminative (which means a substance that helps reduce the formation of intestinal gas) and anti-nausea agent. Grate some fresh ginger root into stir-frys, and try ginger lemonade made with grated ginger, lemon juice, honey and water. Try the recipe on page four, which includes ginger!

Positivity for a Longer Life Maintaining an optimistic outlook is important to managing stress and preventing related health issues such as heart disease. You can easily train yourself to start looking at the glass as half full: begin with some simple self-reflection and meditation, and use humor for coping with negative thoughts. 3

RECIPE

Chinese Green Bean Salad This bright green, crunchy salad is bursting with Asian flavors and is so easy to prepare. Look for fresh, plump organic green beans if you can find them. Cook them until they are bright green and still crunchy-tender. At this point you can keep the green beans refrigerated. Toss them with the dressing just before serving or the acid in the dressing will dull the bright green color. Ginger root, one of the main flavors in this salad, is actually a rhizome, an underground stem of a tropical plant, Zingiber officinale, which is well known for its anti-inflammatory properties and as a treatment for nausea. You can use ginger in many forms and reap its benefits. Look for other recipes that use crystallized ginger, the dried powder, the fresh form (used here) or even ginger tea. Food as Medicine Green beans are low in calories - just 44 per cup - but rich in vitamin C, vitamin K and manganese. INSTRUCTIONS 1

Trim and cut the green beans into 1-inch lengths. Cook in rapidly boiling water, about 5 minutes or until crunchy-tender. Drain beans, immerse in cold water to stop the cooking until they are cool, then drain well. Mix the dressing ingredients in a small bowl with a whisk until well blended. Toss the green beans with the ginger root, red onion and dressing. Serve immediately.

Serves 4

This recipe and dozens more are available at DrWeil.com.

INGREDIENTS

1 pound fresh green beans, organic if possible 1 tablespoon finely chopped fresh ginger root 1 cup slivered red onion

DRESSING

4 teaspoons dry mustard powder 1 tablespoon cold water 2 tablespoons reduced-sodium soy sauce 3 tablespoons rice or cider vinegar 2 teaspoons dark-roasted sesame oil 2 teaspoons of sugar

NUTRIENTS PER SERVING

Calories: 67.4 Protein: 2.7 grams Fat: 2.4 grams Saturated Fat: 0.4 grams Monounsat Fat: 0.9 grams Polyunsat Fat: 1.0 grams Carbohydrate: 10.9 grams Fiber: 4.2 grams

Copyright 2014ÂŠ 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

2014

This issue of Balanced Living focuses on a few of them, including natural herbs to address springtime health concerns and tips on exercising outdoors. Use the information here to get the most out of your freshair adventures!

With warmer weather coming our way, now is the time to start preparing to reconnect with the beauty and healing power of nature! Whether you take your lunch break in a park, plan a weekend camping or hiking trip, or simply move your exercise routine from indoors to out, you should take the opportunity to observe and celebrate the infinite variety of the natural world. However, there are some challenges that can come with life in the great outdoors.

Yours in health,

Andrew Weil, M.D.

Exercising Outdoors

Seasonal Herbal Remedies

Spring is the time to take your fitness routine outdoors! Dr. Weil enjoys exercising in nature: the visual stimulation (of a park, lake, or mountains) and fresh air and sunshine are benefits that canâ&#x20AC;&#x2122;t be had when exercising indoors. Plus, studies show that trained runners feel less anxious, depressed, and angry - and more invigorated - after an outdoor run than they do when they run the same distance indoors on a treadmill.

Spring is almost here! Along with longer days and lovely flowers can come allergies and other seasonal maladies. Herbs may help - consider the following: 1

Aerobic exercise such as walking, running, cycling and swimming are vital to the health of your heart and overall well-being, and are easily done outdoors. To get started on an outdoor aerobic exercise routine, consider the following tips:

Quercetin. A bioflavonoid from buckwheat and citrus fruits, quercetin may help prevent hay fever, hives, allergies and itching (when taken regularly for at least six to eight weeks) by stabilizing the membranes of cells that release histamine, one mediator of allergic reactions. The Weil Vitamin Advisor Seasonal Support formula is designed to address allergies, and contains quercetin

continued on p.2

Seasonal Herbal Remedies

Quick Tip 1: Seasonal Allergies?

Seasonal Foods: March

Exercising Outdoors

Quick Tip 2: Start a Garden!

Recipe: Pineapple Almond Shake

Seasonal Herbal Remedies

continued from p.1

along with vitamin C, nettle leaf extract, and other herbs. It helps promote upper respiratory health by supporting normal inflammatory response, especially during seasonal change. 2

Seasonal Allergies? Change Your Diet If your seasonal allergies include sneezing and itchy eyes, some dietary changes may help. Start by eating plenty of antioxidant-rich fruits, such as berries and cherries, to help modify the body’s inflammatory response, and drinking plenty of water to keep nasal passages hydrated and to help flush out your system. You may also want to consider eliminating dairy products to avoid immune-system irritation.

Bromelain. Popular warm weather activities can lead to twisted ankles, bumps and scrapes. This enzyme, extracted from the fruit of the pineapple plant, can help address swelling, pain and bruising after injury. Dr. Weil recommends taking 200-400 mg three times a day on an empty stomach (at least 90 minutes before or three hours after eating). Bromelain can cause an allergic response in susceptible individuals, so discontinue use if you develop hives, rash or itching. Stinging Nettle Plant (Urtica dioica). The leaves of the stinging nettle bush are an effective treatment for symptoms of hay fever and other allergies. Dr. Weil recommends freeze-dried extract of the leaves, sold in capsules. Stinging nettles can be used long-term and have no side effects. Valerian (Valeriana officinalis). Symptoms of insomnia can occur with the transition to daylight savings time. Help address these symptoms with the root of the valerian plant. It is relatively safe with no significant side effects, and is one of the ingredients in the Weil Vitamin Advisor Valerian Sleep Blend formula. It is designed to help one unwind after a long day and promote a good night’s sleep.

Exercising Outdoors

continued from p.1 1

Any aerobic exercise is better than no aerobic exercise. Even a few minutes on a regular basis can be healthful, but if you want to experience all the benefits, aim for some continuous aerobic activity for thirty minutes a day, on average, five days a week. Work up to this amount gradually and at your own pace, especially if you have not been exercising. Start with 10 minutes per day, then increase it to 15, and so on. Do what you can, and don’t feel bad if you miss a day. Feeling bad about missing exercise probably does you more harm than missing it. Get a partner. Having an exercise partner will not only help keep you motivated and focused on your fitness goals, it can keep you accountable - you’re more likely to go for a walk or bike ride if someone is expecting to do so with you. It can also take the boredom out of repetitive physical activity, as time spent exercising with a friend goes much faster than the same time spent alone. Be sure to apply sunscreen (with an SPF of at least 15), and take along a bottle of water to replace fluids you lose as you perspire.

Valerian

Dr. Weil’s Anti-InflammatoryFoodPyramid: Seasonal Foods: March

A varied diet rich in vegetables and fruits is vital to achieving and maintaining optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients and carotenoids to your diet. The following are in season in March in North America – add them to your meals throughout this month! 1

Cauliflower. Part of the cruciferous vegetable group, cauliflower is rich in antioxidants and contains a naturally occurring compound called indole-3 carbinol (I-3-C), which has been researched for its health-protective effects. It also provides a good dose of vitamins C and K, fiber and folic acid, and may help protect against cancers and heart disease. Cauliflower is a low-calorie veggie that is versatile – eat it raw, steamed, baked or roasted; you can even puree cooked cauliflower and use in place of potatoes or cream bases for soups and sauces! Kiwi. This furry gem may help promote a healthy immune system, vision and cardiovascular health, due to an abundance of vitamin C (you get about 95 percent of the recommended daily value from one kiwi), as well as other antioxidants and fiber. It is tasty on its own or added to smoothies and salads.

Leeks. Part of the Allium vegetable family (along with garlic and onions), leeks provide manganese, vitamins B6 and C, and folate – which may help support healthy cholesterol levels, prevent atherosclerosis and high blood pressure, and stabilize blood sugar levels. Try substituting leeks for scallions and green onions in recipes this month! Pineapple. This tropical fruit favorite offers more than a sweet, tangy taste: it is an excellent source of manganese and vitamin C, as well as a good source of bromelain, a natural anti-inflammatory that is helpful for addressing the symptoms of sinusitis, gout, arthritis, swelling and bruising. Try the recipe on page four which features pineapple!

Start a Garden! This is the perfect time of year to get outside and start a garden! Even if it’s just a planter on a balcony, a garden is an enjoyable way to connect with nature. Visit your local garden center for tips on starting a flower, herb or vegetable garden, and ask about non-toxic pest repellents such as products containing pyrethrum or neem. 3

RECIPE

Pineapple Almond Shake The almonds in this invigorating shake make it a terrific source of protein, and blanching your own almonds is a great kitchen activity for children. Food as Medicine Almonds, like walnuts, cashews and many other nuts, contain healthy monounsaturated fats that, eaten in moderation, can lower the risk of heart disease, including heart attack. Studies have found that those who consume more than five ounces of nuts per week had one third fewer heart attacks than those who rarely or never ate nuts. Additionally, just one-quarter cup of almonds - the amount in this recipe - contains 45 percent of the Daily Value for both vitamin E and manganese.

INSTRUCTIONS 1

Grind the almonds in a blender to a fine powder.

Add all the ingredients and blend until smooth.

Pour into 3 large drinking glasses.

If you want to make more, repeat the recipes. Most blenders will accommodate only enough for 3. Makes 3 servings. This recipe is from “The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit.”

INGREDIENTS

1/4 cup blanched almonds 1 cup roughly chopped fresh pineapple 1/2 cup ice, crushed or cubes 1/2 teaspoon pure maple syrup 1/4 cup rice milk or soy milk 1/2 cup pineapple juice

NUTRIENTS PER SERVING

Calories 96.7 Fat 5.2 g Saturated Fat 0.5 g (45.5% of Calories from Fat) Protein 2.5 g Carbohydrate 11.6 g Cholesterol 0 mg Fiber 1.3 g

APR

2014

Keeping Your Kitchen Healthy

Choosing to eat certain kinds of fruits and vegetables is just the start of healthy eating. It’s also vital to seek out foods that are fresh and organically grown, and to prepare them in a way that maximizes the availability of nutrients. I have long been a proponent of eating local and organic – I discuss reasons why you should eat organic in this issue of Balanced Living. As for eating local, it offers you food that is usually fresher, more environmentally responsible (since it avoids the energy cost of shipping it thousands of miles) and more economically sustainable, as it supports the local farming community and your neighbors. Look for local farmers’ markets and community supported agriculture (CSA) groups online. Yours in health,

Andrew Weil, M.D.

10 Reasons to Eat Organic

A healthy kitchen is a clean kitchen. Unfortunately the kitchen can be an overlooked source of household germs: from sponges to cutting boards, germs are there – and can be easily spread, leading to food-borne illnesses such as salmonella. Keep your kitchen and foods as healthy as possible with these guidelines.

Eating organic isn’t just an American trend – it is practiced around the world. From health to flavor, here are 10 great reasons to support organic farming by purchasing organic foods:

1 1

It’s healthy. Organic food tends to contain higher levels of cancer-fighting antioxidants like vitamin C, as well as essential minerals such as calcium, magnesium, iron, and chromium. 2

No nasty additives. Organic food doesn’t contain additives or dyes found in processed foods, which may trigger or worsen health problems such as allergies, migraines and hyperactivity.

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

10 Reasons to Eat Organic

Quick Tip 1: Healthy Ways to Cook Salmon

Seasonal Foods: April

Keeping Your Kitchen Healthy

Quick Tip 2: Getting the Most Out Of Garlic

Recipe: Shiitake Mushrooms and Pea Pods

Healthy Ways to Cook Salmon Eating wild Alaskan salmon is one of the best ways to get important omega-3 fatty acids into your diet. But how you store and cook salmon can affect these essential nutrients, which can be destroyed by exposure to air, light and heat. Help preserve the omega-3s by avoiding certain cooking methods such as deep-frying, blackening or sautĂŠing at high temperatures, and instead bake, broil, poach, steam or grill salmon. Keeping Your Kitchen Healthy

continued from p.1 3

10 Reasons to Eat Organic

continued from p.1

Thoroughly wash all produce and cook all foods of animal origin. Avoid eating beef, poultry or eggs that are not cooked well, and do not consume raw or unpasteurized milk or other dairy products. 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.

Avoids synthetic pesticides. More than 400 chemical pesticides are routinely used in conventional farming, and residues are often present in non-organic food. No genetic modification. Under international organic standards, genetically modified (GM) crops and ingredients are not allowed. No reliance on drugs. International organic farming standards prohibit the routine use of antibiotics and growth hormones in farm animals. No hidden costs. As U.S. taxpayers, we pay for chemicals to be removed from our drinking water - including the pesticide runoff from conventional farms. It safeguards farmworker health. Farmworkers on conventional farms are often exposed to dangerous levels of hazardous chemicals. Organic methods provide for animals. Animal welfare is taken very seriously under organic standards. Itâ&#x20AC;&#x2122;s good for wildlife and the environment. The U.K. government has said that organic farming is better for wildlife, causes lower pollution from sprays, produces less carbon dioxide - the main gas associated with global warming - and less dangerous wastes. Itâ&#x20AC;&#x2122;s flavorful. Many people prefer organic food because they say it tastes better.

Dr. Weil’s Anti-InflammatoryFoodPyramid: Seasonal Foods: April

A varied diet rich in vegetables and fruits is vital to achieving and maintaining optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients and carotenoids to your diet. The following are in season in April in North America – add them to your meals throughout this month!

Asparagus. A springtime favorite, asparagus is prized worldwide as a gourmet vegetable, yet it is easy to grow, fairly inexpensive to buy, and simple to cook. It is also a good source of vitamins K and C, potassium and folate, and may help to support heart health, healthy fluid balance, and prevent against birth defects. When selecting asparagus, look for stems that are thin and firm, with closed tips that are deep green or purple in color.

Peas. Fresh green peas are naturally sweet and a delicious addition to any spring meal. They provide vitamins K and C, manganese and fiber, and may help to promote bone, cardiovascular, and gastrointestinal health. Try to buy peas as fresh as possible as they are best enjoyed eaten on the same day. See the recipe on page 4, which features fresh pea pods! Spinach. It is no secret Dr. Weil enjoys dark, leafy greens, and spinach is no exception. Spinach contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Is it also a tasty source of calcium and folate, and provides a generous amount of vitamins K and A, and manganese. Consuming this vegetable may help promote gastrointestinal health and healthy vision, and help prevent osteoporosis, heart disease, colon cancer and inflammatory disorders. Always seek out organically grown spinach, as pesticides are commonly used on conventionally grown varieties, and be sure to wash it well, even if the package says pre-washed. Strawberries. An excellent source of vitamin C and fiber, strawberries are a sweet way to get plenty of antioxidants that can help promote heart and vision health, and protect against cancer and inflammatory diseases. They are such a good source of antioxidants that they are listed as one of the top 20 antioxidant sources by the Journal of Agricultural and Food Chemistry. Because pesticides are commonly used on conventionally grown varieties, you should choose organically grown strawberries whenever possible.

Getting The Most Out Of Garlic Garlic is not just a flavor enhancer, but a natural, traditional medicine that has antiviral, antibacterial and antifungal properties with benefits for your heart as well. Raw garlic (chopped or mashed) releases the herb’s full potential, as the active component, allicin, forms only on contact with air. To get the most out of your garlic, chop it and let sit for 10 minutes before eating! 3

RECIPE

Shiitake Mushrooms and Pea Pods Fresh and dried shiitakes are practically different mushrooms; they are so unalike in texture and flavor. But both are delightful when combined with pea pods, which provide a vivid contrast of green, sweetness, and crunchiness (if you do not overcook them). This dish makes a good accompaniment to fish and also goes well with grains. INSTRUCTIONS 1

Trim the ends and any strings from the pea pods. If using fresh mushrooms, trim the stem ends and discard (or save for soup). Slice the mushrooms into 1/2-inch-wide slices. If using dried mushrooms, put them in a bowl with enough cold water to cover. Place bowl in microwave, uncovered, and microwave on high for 1 minute. Let the mushrooms sit in warm water until completely softened, about 30 minutes, then drain, squeeze out the liquid (save for soup), and cut off and discard the tough stems. Cut the caps into 1/2-inchwide pieces. Heat the oils in a skillet and add the mushrooms. SautĂŠ over medium-high heat, stirring, until the mushrooms just begin to brown. Sprinkle the sugar over the mushrooms and add the wine and shoyu. Cook and stir for 1 minute, and steam until the pea pods are just tender-crunchy and bright green, about 2 minutes. Remove cover and continue to cook, until most of the liquid is evaporated.

INGREDIENTS

1 pound snow or sugar snap peas 1/2 pound fresh shiitake mushrooms or 1 cup dried 2 teaspoons canola or grape seed oil 1 teaspoon toasted-sesame oil 2 teaspoons light brown or raw sugar 1/4 cup sake or dry sherry 2 tablespoons shoyu or other natural soy sauce

NUTRIENTS PER SERVING

Calories: 279 Fat: 4g Saturated Fat: 0.5 g (13% of calories from fat) Protein: 8.5g Carbohydrate: 55g Cholesterol: 0mg Fiber: 9.5g

Serve immediately. Serves 4. This recipe is from The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D. and Rosie Daley. Copyright 2014ÂŠ 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.

MAY

2014

Nature supports us with her abundance, providing sunlight, water and oxygen, and beauty, peace and spiritual renewal. Humans need time in wild, outdoor spaces, and evidence shows that nature deprivation can contribute to many negative psychological trends, including the modern epidemic of depression. Time spent in natural surroundings can increase attention span and reduce stress – good reasons to embrace and respect nature!

Cleaning, Naturally Want a clean home – but don’t want to negatively impact the environment? Look for natural cleaning products - everything from nontoxic bathroom cleaner to environmentally friendly dish soap is readily available. Or, take your love of nature one step further and use these common, nontoxic household ingredients to clean your home. 1

This issue of Balanced Living focuses on the environment – from caring for the house and garden in natural, non-toxic ways to protecting yourself from nature’s challenges, such as seasonal allergies. Plus a recipe featuring a seasonal vegetable, cucumbers - dine al fresco for nourishment and nature combined! 2

Yours in health,

Andrew Weil, M.D.

Baking soda. An all-purpose cleaner, it’s especially effective on glass coffee pots, glassware and red-wine stains on carpeting. A paste made with water can shine stainless steel and silver and remove tea stains from cups and saucers. Or make a paste with a castile- or vegetablebased liquid soap and a drop of essential oil to clean sinks, countertops, toilets and tubs. And unclog sinks by pouring one cup baking soda followed by 3 cups of boiling water down the drain. Coarse salt. Sprinkle it on fresh spills in the oven, then wipe off, or sprinkle on rust stains and squeeze a lime or lemon over them, let sit for several hours and wipe off. It’s also effective at cleaning copper pans and for scouring cookware. continued on p.2

7 Ways to Address Seasonal Allergies If sneezing and itchy eyes are affecting your day-to-day routine, you may have seasonal allergies. The following natural approaches may offer relief, allowing you to enjoy more quality time outdoors: 1

Take freeze-dried stinging nettles and butterbur. Both herbs perform as well as antihistamines, without the drowsiness. Eliminate dairy and any products that contain casein (to avoid immune-system irritation). continued on p.2

Seasonal Allergies

Quick Tip 1: Gardening and Allergies

Seasonal Foods: May

Cleaning, Naturally

Quick Tip 2: Natural Garden Tip

Recipe: Cold Cucumber Soup

7 Ways to Address Seasonal Allergies

continued from p.1 3

Increase your intake of omega-3 fatty acids - they help combat inflammation caused by allergic reactions. Wild Alaskan salmon, freshly ground flaxseeds, and high-quality fish oil supplements are good choices. Eat foods rich in quercetin. This bioflavonoid can help prevent the release of histamine. Citrus fruits, garlic, parsley, apples, broccoli and tea all contain quercetin. You can also take a quercetin product that comes as coated tablets. Eat plenty of antioxidant-rich fruits, such as berries and cherries, to help modify the bodyâ&#x20AC;&#x2122;s inflammatory response.

Gardening and Allergies If you love to garden but hate seasonal allergies, try gardening later in the day - pollen is released in the early morning hours, so by early evening it is less likely to be near the ground. You can also wait and garden in the rain, as wet and humid days tend to have lower pollen counts. And be sure to weed early and often, to keep weeds from maturing and producing pollen. Cleaning, Naturally

continued from p.1 3

Tea tree oil. Mix this essential oil with water and spray on kitchen or bathroom surfaces for an environmentally and people-friendly antibacterial spray, or add 50 drops to a bucket of water to clean tile floors. Grapefruit-seed extract. Add a few drops to water in a spray bottle for an odorless mold and mildew killer. Lemon juice. It can remove grease from your stove and countertops. Olive oil. Use to lubricate and polish wood furniture (three parts olive oil to one part vinegar; or two parts olive oil with one part lemon juice). Potatoes. Halved potatoes can remove rust from baking pans - follow with a salt scrub or dip the potato in salt before scrubbing. White vinegar. When mixed with water and a little liquid soap (castile or vegetable), it cleans linoleum floors and glass. Itâ&#x20AC;&#x2122;s also effective at cutting grease.

Try washing nasal passages with a warm saline solution by using a Neti pot. Drink plenty of water to keep nasal passages hydrated and to help flush out your system.

Dr.Weil’s AntiInflammatory Food Pyramid: Seasonal Foods: May

A varied diet, rich in fruits and vegetables is the foundation of optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients, carotenoids and more to your healthy lifestyle. The following fruits and vegetables are in season in May in North America – add them to your meals throughout this month! 1

Blueberries. Packed with nutritional power, blueberries contain anthocyanins (the pigments that make them blue), which are potent antioxidants - a half cup of blueberries provides the antioxidant power of five servings of peas, carrots, apples, squash or broccoli! They are also a good source of fiber - a half-cup serving provides two grams – and vitamin C. In addition, blueberries may have health benefits ranging from preventing cancer and defending against urinary tract infections to protecting the brain from stroke damage and reducing heart disease risks.

Cucumbers. As a member of the squash family, cucumbers are grown to be eaten fresh (sliced cucumbers) or to be pickled (gherkins). While they are not antioxidant powerhouses, cucumbers are a low-calorie way to obtain vitamin C and get a little healthy fiber into your diet. When choosing a cucumber, look in the refrigerated area of the produce section as they are sensitive to heat and do best when kept cold. Check out the Cold Cucumber Soup recipe on page 4 – perfect for warm weather months! Lemons. Available year-round, lemons are at their peak in May – just in time for homemade lemonade! A citrus fruit, lemons are a good source of vitamin C, helping to keep the immune system strong. Lemons come in both sour (Eureka and Lisbon) and sweeter (Meyer) varieties. Look for a lemon that is heavy for its size, which indicates less skin and more flesh. The peel should have a finely grained texture and be fully yellow. You can use both the flesh and the peel (as a zest if the lemon is organic) in all types of dishes, so enjoy! Plums. A relative of the peach, nectarine and almond, plums are “drupes,” fruits with a hard stone pit surrounding their seeds. When dried, plums are called prunes, and whether you eat them fresh or dried, this fruit packs a powerful antioxidant punch and is a great source of dietary fiber. With over 2,000 varieties, plums can range from soft and sweet to firm and tart, and can be eaten alone, used in baked goods and sauces, poached, baked, stewed... the possibilities are practically endless.

Natural Ways to De-Bug Your Garden Ditch the toxic bug sprays and instead opt for more environmentally friendly options such as beneficial insects - ladybugs and praying mantises can both be found 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. 3

RECIPE

Cold Cucumber Soup Early summer, when cucumbers are cheap and plentiful, is the best time to make this soup. It is so easy that you’ll be making it a lot on warm afternoons or when you feel you want to eat something less than a complete meal. When I have guests for a late-evening meal, I serve this soup, along with steamed Alaskan crab legs and mixed field greens, because it is so light. The crab legs and the salad round out the meal. You can make this soup ahead of time and chill it, covered, in the refrigerator until ready to use. Food as Medicine Due to their high water content, cucumbers are both hydrating and low in calories - only 13 per cup. Additionally, cucumbers contain vitamin C and caffeic acid, both of which reduce swelling and soothe skin irritations by preventing water retention. Dill is high in iron, manganese and calcium. INSTRUCTIONS 1

Cook the leeks in the stock in a large soup pot for 10 minutes. Add the milk and cucumbers. Pour small batches at a time into a blender and purée until smooth. Add the dill, lemon juice, green onions or chives, salt, and pepper. Stir once or twice. Chill, covered, in the refrigerator for 3 hours. Pour 1-cup servings into each of 6 bowls, garnish with a dollop of plain yogurt or sour cream, and sprinkle a few capers on top.

Serves 6. 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)

GARNISH

Plain low-fat** yogurt, or low-fat** sour cream 2 tablespoons capers ** In light of recent research, Dr. Weil no longer recommends reduced-fat dairy products unless you happen to prefer the taste. INGREDIENTS

3 leeks, washed and sliced in rounds 2 cups vegetable stock 2 cups milk 6 cucumbers, peeled, sliced, and seeded 3 tablespoons minced fresh dill 1 tablespoon freshly squeezed lemon juice 2 tablespoons chopped green onion or chive 1 teaspoon salt 1 teaspoon freshly ground black pepper NUTRIENTS PER SERVING

Calories 168.3 Fat 3.7 grams Saturated Fat 1.9 grams Protein 7.9 grams Carbohydrate 29.8 grams Cholesterol 11 mgs Fiber 6.1 grams

JUNE

2014

June is Men’s Health Month, and since men face their own unique gender-specific health issues, this is a good time to take a closer look at some natural approaches to both prevention and treatment. If you are a man, or have one you care for in your life, use this issue of Balanced

Living for guidance. It offers information on signs of cancer in men, recommended supplements for male-related health issues, tips on caring for the prostate, a healthy grilling option and more. Yours in health,

Andrew Weil, M.D.

Supplements for Men’s Health

Men and Cancer: 7 Warning Signs

With age, men commonly begin to encounter health issues. In addition to following healthy lifestyle practices and a sound diet, Dr. Weil often recommends specific herbs and supplements to address the symptoms, and underlying causes, of men’s health issues. Before taking any herbs or supplements, check with your physician to avoid harmful interactions with any medications you are taking.

When it comes to diagnosing a health concern, paying attention to your body can be just as important as getting regular checkups and screenings - especially when it comes to cancer. Use this information to better understand the symptoms of some types of cancer (some of which are applicable to both men and women):

For Benign Prostatic Hyperplasia (BPH): This non-cancerous enlargement of the prostate gland is very common in men over 50 years old, affects about 10 percent of men under the age of 40, and the incidence increases to about 80 percent by 80 years of age. Regular exercise and checkups, avoiding symptom triggers such as alcohol and caffeine, and following a diet that includes soy and lycopene-rich foods, and limits trans fats and saturated fats can all help. In addition, consider saw palmetto (Serenoa repens). There is clinical evidence that saw palmetto can help shrink the prostate, and it may help promote healthy prostate function. The best form to use is an extract standardized to 85 to 95 percent total fatty acids. Use 160 mg twice a day.

3 2

For Diabetes: Diabetes occurs when the body does not produce or properly use insulin, a hormone necessary to convert sugar, starches and other food into the daily energy we need. Type 2 diabetes, also called adult-onset

Difficulty urinating. Along with changes in flow (such as not being able to stop, starting and stopping, or weak flow), this is a sign of prostate cancer. Pain during urination can also be a symptom of benign prostatic hypertrophy (BPH), which is not cancer - see a doctor to determine what the issue is. Unexplained stomachaches. People who have had colon, pancreatic and liver cancers have described stomachaches and pains as a common, early symptom. Request an ultrasound if you have a persistent stomachache that you can’t attribute to a previously diagnosed and benign digestive problem. Unexplained weight loss. An early sign of colon and other digestive cancers, weight loss that is not attributed to exercise or diet should be addressed with your physician.

continued on p.2

Supplements for Men’s Health

Quick Tip 1: Healthy Weight

Seasonal Foods: June

Men and Cancer: Warning Signs

Quick Tip 2: Prostate Health

Recipe: Grilled Salmon

Supplements for Men’s Health

continued from p.1

diabetes, is the most common form of the disease, accounting for 90 to 95 percent of all diabetes. A diet that emphasizes good carbohydrates and fats is important in managing symptoms, as is regular exercise and maintaining a healthy weight. In addition, consider supplementing with chromium. It is a trace element that plays a role in blood sugar regulation by working with insulin to help transport glucose into cells. Look for the form known as GTF (Glucose Tolerance Factor) chromium.

Healthy Weight For Healthy Aging Want to stay healthy as you age? Lose the extra pounds. Research shows that, among men who are overweight to any degree, losing five to 10 percent of body weight can significantly improve health. Stored body fat acts as an endocrine-system organ, producing hormones that can promote inflammation, diabetes, osteoarthritis and heartrelated health issues. Reduce your daily calories by 25 percent per day; start exercising regularly; eat an anti-inflammatory diet; and practice stress-management techniques. Men and Cancer: 7 Warning Signs

continued from p.1 4

Shortness of breath. Along with wheezing, this is a classic symptom of lung cancer. It’s also a classic symptom associated with asthma and chronic obstructive pulmonary disease (COPD).

Swollen lymph nodes or lumps. If found in the neck, underarm or groin areas, these lumps and enlargements may signal various cancers. Bloody stools. Any blood found in the toilet, whether in the stool, water or on the toilet paper, should be addressed with your physician, as it is a common symptom of colorectal cancer (as well as hemorrhoids). Frequent heartburn. Along with a feeling of pain in the chest after eating, frequent heartburn may be a symptom of GERD (gastroesophageal reflux disease), which in some instances can lead to esophageal cancer if left untreated.

For Erectile Dysfunction (ED): This inability to achieve or maintain erections sufficient for intercourse often has a psychological component, so counseling is encouraged. However, ED can also be a symptom of cardiovascular disease and diabetes, both of which can impair blood supply to the penis. Lifestyle measures to take include checking your medications, maintaining a healthy weight, avoiding alcohol and smoking, and managing stress levels. Dr. Weil also recommends ginkgo, ashwagandha and Asian ginseng – all are natural stimulants that may help.

For High Cholesterol: Help manage cholesterol levels by following a heart-healthy diet such as the anti-inflammatory diet, getting regular exercise and managing stress levels. You may also consider taking coenzyme Q10 (CoQ10) and fish oil. The antioxidant activity of CoQ10 appears to benefit the heart by helping protect against blood clots, maintaining healthy blood vessels, and supporting optimal functioning of the heart muscle. Fish oil contains an abundance of essential fatty acids known as omega-3s, and taking a supplement regularly is an effective preventive strategy against heart disease.

Dr. Weil’s AntiInflammatory Food Pyramid: Seasonal Foods: June

A varied diet, rich in fruits and vegetables, is the foundation of optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients, carotenoids and more to your healthy lifestyle. The following fruits and vegetables are in season in June in North America – add them to your meals throughout this month! 1

Watermelon. It provides healthy doses of vitamins C, A, B6 and B1, and is a low-calorie, antioxidant-rich treat. Watermelon is particularly healthy for men: it is a good source of the carotenoid lycopene, which has been shown to help reduce the risk of prostate and other cancers. Carrots. An excellent source of antioxidant compounds, carrots are among the richest vegetable sources of beta-carotene, important for healthy vision. These orange root vegetables are also powerhouses of nutrition: there are more vitamin A precursors in carrots than almost any other vegetable, and they have high levels of biotin, vitamin K, vitamin B6, vitamin C, thiamine and potassium.

Raspberries. This fruit is one of Dr. Weil’s favorites, due in part to their significant nutritional value. Raspberries 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 percent more than strawberries), and they place in the top 15 of the American Journal of Clinical Nutrition’s top antioxidant sources. In addition, ellagitannins, natural protective compounds found in the raspberry, appear to have potent anti-cancer activity.

Prostate Health Tip Prostatitis - inflammation of the prostate - can be a painful problem at any age, and the risk of prostate cancer increases about 10 percent per decade beginning at age 60. Get regular checkups, follow a healthy diet, get regular exercise and consume lycopene-rich foods, such as tomatoes and watermelon, to help reduce prostate risks. 3

RECIPE

Grilled Salmon With Mustard Sauce Here is simple grilled salmon dressed up with a strongly flavored sauce that complements the natural oiliness of the fish. And unlike many sauces recommended for fish, this one is very low in fat. (Salmon is full of healthful omega-3 fatty acids and certainly does not need to be cooked with butter or served with any additional fat.) I much prefer salmon fillets to bony salmon steaks, and I like them to be moist when cooked, never dry. Food as Medicine Salmon is an excellent source of heart-healthy omega-3 fatty acids. Choose wild-caught Alaskan salmon to avoid potential contaminants in farm-raised fish.

INGREDIENTS

4 salmon fillets (about 6 ounces each) 1 lemon, cut in half Salt and freshly ground black pepper to taste

INSTRUCTIONS 1

Rinse the fillets under cold running water and pat them dry. Squeeze the juice from 1/2 lemon over the fillets, then season them with salt and pepper. Preheat grill or broiler. Meanwhile, prepare the sauce: Whisk together the mustard, olive oil, and dill in a small bowl. Add the basil and the juice from the other 1/2 lemon, mixing well.

SAUCE

1/2 cup Dijon mustard 1 teaspoon extra virgin olive oil 3 tablespoons chopped fresh dill, or 1 tablespoon dried dill 1 handful chopped fresh basil

Grill the fish on high heat or broil until desired doneness, but do not overcook. Spoon the sauce over the fish and serve immediately.

Serves 4. 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).

NUTRIENTS PER SERVING

Calories: 236 Protein: 36 grams Fat: 8.5 grams Carbohydrate: 3 grams Cholesterol 88 mg Fiber: 1 gram

JULY

2014

Quality rest and sleep are vital to optimal health. Conversely, sleep deprivation can lead to a variety of health concerns, such as weight gain, disturbed blood sugar regulation (elevating the risk of type 2 diabetes), elevated stress hormones, high blood pressure, and increased inflammation. This issue of Balanced Living takes a closer look at sleep and rest and how to get adequate amounts for optimal health. The new Weil Vitamin Advisor also brings a renewed focus on sleep, with a new 14-question Sleep Evaluation and formulations that promote better rest. These include Dream Support, designed to help promote relaxation

and restorative sleep associated with an active dream state; Valerian Sleep Blend, a formulation based upon the classic European herbal formula used for centuries to help promote a good nightâ&#x20AC;&#x2122;s sleep; and Herbal Slumber, a combination of Traditional Chinese Medicine and Western herbal traditions that encourage sleep. Visit the Weil Vitamin Advisor, take the Sleep Evaluation and see if they are recommended for you. Yours in health,

Andrew Weil, M.D.

5 Reasons To Nap

Getting Better Rest and Sleep

Studies on sleep and the opinions of sleep experts are convincing: napping has value. People who nap generally enjoy better mental health and cognitive ability than people who do not. The quality of their nighttime sleep tends to be better as well. Unfortunately, finding opportunities to rest during daylight hours in our society is not so easy - the North American culture is actively opposed to the whole concept, bombarding us with stimulation in more and more places and times.

Rest is as important as physical activity for general health. If you are having trouble falling asleep, staying asleep, or simply getting enough sleep, there are solutions. Consider these suggestions - all can help promote better rest and sleep. 1

If you want to embrace the concept of napping - as many cultures worldwide do - consider the following:

Try to get into the habit of napping 10 to 20 minutes in the afternoon, preferably lying down in a darkened room.

continued on p.2

5 Reasons to Nap

Quick Tip 1: Night Eating?

Seasonal Foods: July

Getting Better Rest and Sleep

Quick Tip 2: Scent for Sleep

Recipe: Robust Beet Salad

Night Eating? Night eating syndrome (NES) is a combination of a sleeping disorder and an eating disorder. It is characterized by eating a variety of things - from food in the kitchen to less people-friendly fare such as cat food - while asleep, often with no recollection of these binges. If you or a loved one has experienced NES, do not lock the kitchen or the refrigerator to discourage the binges, as you may end up eating something from another room that is toxic or dangerous. Instead, seek treatment at a sleep disorders center for NES. 5 Reasons To Nap

continued from p.1

Getting Better Rest and Sleep

continued from p.1 2

Accept napping as a positive thing. Remind yourself frequently that napping can make a day more productive - it is actually the opposite of being lazy. Do not fight the bodyâ&#x20AC;&#x2122;s desire to nap. This will result in unpleasant or unproductive naps. Take naps when you can. If your schedule does not permit a nap every day, consider taking productive naps as a passenger in cars, trains, and airplanes. Consider time and duration. Napping for too long, too often, or at the wrong time of day can be counterproductive. See what length and schedule works best for you. Napping can mean just taking a break. Lying on a hammock or just staring into space is the essence of rest - it is not doing that refreshes you in body and mind.

Spend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before 10 a.m. or after 3 p.m. and use sunscreen. Try to give yourself about an hour in dim light before you go to sleep at night. Lower the lighting in your house and bedroom. This includes exposure to computer, phone and tablet screens. If other members of the household object, wear sunglasses. Pay attention to sleep hygiene. All the details of lifestyle, including intake of caffeine, quality and comfort of your mattress, and bedroom design affect the quality of sleep. When you are ready to go to sleep, try to keep your bedroom completely dark. To minimize early waking, try to postpone the evening meal until after dusk and schedule some kind of stimulating activity in the early evening. 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. Learn and practice one or more relaxation techniques that can help you disengage from thoughts. Consider natural sleep aids. Valerian and melatonin are both effective remedies for occasional insomnia. Determine how much sleep is optimal for you. People vary in their need for sleep, from as few as four hours a night to as many 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 when you feel rested and productive. If you do wake early, try to use the time productively. Read or write for an hour, 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 Anti-Inflammatory Food Pyramid: Seasonal Foods: July

A varied diet rich in vegetables and fruits is vital to achieving and maintaining optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients and carotenoids to your diet. The following are in season in North America – add them to your meals throughout this month, and try the recipe on page 4 that uses one of these seasonal finds! 1

Beets. Available year-round, fresh beets are at their peak between June and October. A healthy addition to any summer meal, beets are a good source of folate, manganese, potassium, fiber and vitamin C. They contain nutrients that help protect against heart disease, birth defects, and certain cancers. Beets come in a variety of hues, including red, white and goldenyellow. Their sweet, earthy flavor is wonderful in salads, on a cheese plate, or pureed in a cool, summer soup. When preparing red beets, don’t peel them until after cooking – leaving the skin in place will help them to retain their color and discourage “bleeding.” Corn. Rich in vitamins, corn is a summertime staple that can add a little positive nutritional value to typically less-than-healthful BBQ fare. A good source of vitamins B1, B5 and C, as well as fiber and folate, corn provides many valuable nutrients: its fiber promotes gastrointestinal function, its folate can help reduce the risk of birth defects and promote heart health, vitamin B5 (pantothenic acid) supports the adrenal glands, and lutein helps promote healthy vision. Try it grilled, boiled or steamed, on its own or brushed with a little olive oil.

Summer Squash. An entirely edible vegetable, summer squash is a good source of manganese, vitamins A and C, magnesium, fiber and folate. It has many varieties, including the popular green zucchini; a yellowskinned crookneck variety; and the flat, round, sweeter pattypan squash. When choosing, look for squash that are heavy for their size and have a rind that is not too hard and is blemish-free. Average-sized squash tend to be less fibrous and have better flavor.

A Scent For Sleep If you experience anxiousness and troubled sleep, consider jasmine. Researchers have found that its scent is as effective as Valium and similar drugs for relieving anxiety, promoting more peaceful sleep, and reducing anxiety upon waking. Try taking a warm bath or shower with jasmine-scented soaps before bedtime, or placing a diffuser containing jasmine in your bedroom. 3

RECIPE

Robust Beet Salad Beets are a colorful source of anthocyanins, the purple pigments also found in blueberries, red grapes and red cabbage. They are powerful antioxidants and may help protect against cancer and heart disease. This dish brings to mind pickled beets - with a grownup slant. It keeps well in the refrigerator - enjoy! Food as Medicine Beets contain phytonutrients called betalains that are potent antioxidants and anti-inflammatories. They are also rich sources of carotenoids that have been shown to help protect against eye diseases, especially those of the macula and retina. Compounds in beets have slowed tumor growth in laboratory studies, but further tests are needed to confirm anti-cancer benefits in humans.

INSTRUCTIONS 1

Cut off the beet tops about an inch above the beet. In a large pot cover the beets with three inches of cold water and bring to a boil. Cover and boil over medium heat until tender, about 45 minutes. Drain the beets under cool running water. Slip off their skins. Trim off stems and root ends and slice the beets thinly. Combine the sliced beets in a bowl with the other ingredients, add salt to taste, and chill. Stir several times. This salad will keep for a week in the refrigerator.

Makes 8 servings.

This recipe is from “The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit.”

INGREDIENTS

3 pounds beets 1/4 cup brown sugar 1/4 cup rice or cider vinegar 1/4 cup water 1 teaspoon wasabi powder (Japanese horseradish) 1 teaspoon dry mustard powder 1 tablespoon extra virgin olive oil 1 large onion, sliced thin Salt to taste

NUTRIENTS PER SERVING

Calories: 121.6 Protein: 2.9 grams Fat: 2.0 grams Saturated Fat: 0.3 grams Monounsat Fat: 1.3 grams Polyunsat Fat: 0.3 grams Carbohydrate: 24.9 grams Fiber: 5.1 grams Cholesterol: 0.0 mg Vitamin A: 64.6 IU Vitamin E: 0.7 mg/IU Vitamin C: 9.5 mg Calcium: 37.0 mg Magnesium: 44.5 mg

AUG

2014

A Healthy Weight For Healthy Kids

I am often asked whether children should take vitamins. The answer is yes, I believe the evidence is clear that most children will benefit from an antioxidant and multi-mineral formula. Many kids don’t eat enough fruits and vegetables, and their diets are often full of processed and refined foods. However, vitamin supplements shouldn’t be substitutes for whole foods, and children need a full complement of healthy fats, slow-digesting carbohydrates and body building proteins. This issue of Balanced Living focuses in part on making a healthy diet part of everyday life for the whole family – with suggestions that can apply to adults as much as kids. In addition, you’ll learn about natural approaches to relieving cold symptoms and treating earaches, find a recipe that is healthy yet kid-friendly, and more.

Fortunately, not all children who are heavy grow up to be overweight adults. However, studies indicate that an obese child has a greater chance of becoming an obese adult than does a child who maintains a healthier weight. In fact, for every year that a child remains overweight, his or her risk of growing into an overweight adult increases. As the parent, you should set a good example - studies have found that children are more likely to be physically active if their parents and siblings are active. Encourage a healthy weight by curbing screen time and encouraging physical activity in its place. In addition, focus on healthy eating habits – try these suggestions: 1

Yours in health, 2

Andrew Weil, M.D.

Eat meals together. Make healthy choices and limit serving sizes. Rethink drinks - Cut back or eliminate fruit juices and sodas, and focus on water – still or sparkling – as the main source of hydration. continued on p.2

Cold Prevention in Children The good news is that healthy kids are pretty good at shaking off colds. Extra sleep and vitamin-C-rich fluids should do the trick for most children. But if your child tends to get more colds than usual, consider the following natural approaches: 1

Echinacea and zinc lozenges. For kids who are old enough, these can be helpful. Some kids may not like the taste, and they can cause nausea. Extra vitamin C. Either supplement or powdered form can be effective. Try 125 mg three times a day for children who weigh 20 to 29 pounds; 250 mg three times a day for continued on p.2

Cold Prevention

Quick Tip 1: Treating Ear Infections

Seasonal Foods: August

Healthy Weight

Quick Tip 2: Natural Lice Treatment

Recipe: Broccoli Pancakes

Cold Prevention in Children

continued from p.1

those who weigh 30 to 59 pounds and 500 mg three times a day for those who weigh more than 60 pounds. Avoid products that contain artificial colors or sweeteners. 3

Astragalus. The usual dose is the same for children or adults: 500 mg one-to-two times a day, or as the package directs. A cool-mist humidifier. Used in the bedroom, it can moisten the air and clear the child’s nasal passages. Clean it often (use distilled water, which has less potential to aerosolize contaminants and makes maintenance easier). Saline nose drops. They can help clear a stuffy nose; ask your pediatrician which ones to use, and always avoid over-the-counter nose drops that contain any medication. Fluids – plenty of them. Staying hydrated helps to eliminate toxins and metabolic wastes from the body and prevent dehydration. Garlic. Raw garlic is best - try at least two cloves per day, chopped up in soup.

Treating Ear Infections Ear infections can be troublesome, especially during early childhood. To help reduce the recurrence of infections, try eliminating dairy from your child’s diet for at least two months. The protein in milk, called casein, is often associated with recurrent ear infections in early life. Soy, rice, and nut milks such as almond milk are good alternatives to cow’s milk. A Healthy Weight for Healthy Kids

continued from p.1 3

Incorporate a vegetable into every meal, especially casseroles. Peas, broccoli, asparagus, red, yellow or green bell peppers, spinach - you name it, vegetables provide nutrients and fiber. Use more beans and legumes, and less meat. Chickpeas, lentils and beans of all varieties (from red to black) are a good source of fiber and protein. Serve up whole grains. Brown rice and whole-wheat breads and crackers provide a delicious, grainy taste and texture - and have more fiber and protein than their white counterparts. Switch sweets. Pour fruit juice into a pitcher and dilute it to lessen the sugar content. Stock your kitchen with fresh, whole fruits, and leave the cookies in the store.

And remember: the best “treatment” for a cold is prevention. Make sure your children wash their hands regularly, minimize how often they touch their faces and eyes, and avoid direct or indirect contact with people who have colds or fevers.

Dr. Weil’s Anti-Inflammatory Food Pyramid Seasonal Foods: August

A varied diet rich in vegetables and fruits is vital to achieving and maintaining optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients and carotenoids to your diet. The following are in season in August in North America – add them to your meals throughout this month! 1

Tomatoes. This fruit, which many consider to be a vegetable due to its lack of sweetness, is a summer staple that is a low-calorie food, an excellent source of vitamin C, and provides vitamins A and K, potassium, manganese and fiber. Plus the lycopene in tomatoes (a carotenoid that gives tomatoes their color) is linked with a lowered risk of heart disease and a number of cancers (including prostate, breast, colorectal and lung), as well as being helpful in lowering high cholesterol. Green Beans. One of only a handful of varieties of bean that can be eaten fresh, green beans are a good source of vitamins K, C, A and manganese, as well as fiber. Adding green beans to your plate can help to promote strong bones, protect against heart disease, and prevent colon cancer. They also have anti-inflammatory effects and promote immune health. When choosing, look for organic beans that are green, plump and crisp. Unwashed beans can be stored in the refrigerator for about one week. Celery. One of those vegetables that people seem either to love or hate, celery remains a versatile kitchen staple. A biennial plant, celery is in the same family as carrots, dill and fennel. It is an excellent source of vitamins K and C, and its active compounds, pthalides, may help lower blood pressure. Celery has long been associated with dieting due to its natural diuretic effects (and its low calorie count). This crunchy green is also rich in potassium and sodium – important in regulating fluid balance and stimulating urine production.

Natural Lice Treatment Head lice are a common childhood nuisance. To prevent lice, discourage sharing of things related to the head such as hats, brushes, towels and pillows. If your child gets lice, try a natural solution of one percent permethrin cream rinse, sold as Nix and Neem, which is derived from a tree in India, or Lice B Gone, a nontoxic, multi-enzyme shampoo made from plant sources. 3

RECIPE

Broccoli Pancakes Even if your kids don’t like broccoli, they will eat these pancakes. You can serve them as a side dish, however they are certainly a meal on their own if you want to serve them as an entrée. Broccoli and other cruciferous vegetables including cauliflower, Brussels sprouts, cabbage, turnip greens and kale are rich in antioxidants, which help protect against both cancer and heart disease. INSTRUCTIONS 1

Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks. Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli, cover, and let steam as they cook, for 3 minutes. Strain in a colander. Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon. Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don’t touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up. Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each pancake, then top with a sprinkle of paprika.Serve immediately.

Makes 20 1-inch pancakes - 2 per person. This recipe is from The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D. and Rosie Daley.

INGREDIENTS

1 large head broccoli 1/4 cup coarsely chopped onion 1/2 small hot chili pepper or 1 teaspoon chili paste 1 large garlic clove, peeled and sliced 1/4 cup vegetable oil 2/3 cup whole wheat pastry flour 1/8 teaspoon dried dill weed 1 pinch salt 1 large egg or 2 egg whites 1/4 cup low-fat* milk A sprinkling of paprika MOCK SOUR CREAM

1 cup plain non-fat* yogurt 1 tablespoon freshly squeezed lime or lemon juice 1/2 small onion or large shallot, finely chopped 1/2 teaspoon Tabasco sauce, or to taste Sprinkling of chopped fresh dill NUTRIENTS PER SERVING

Calories 88.3 (with Mock Sour Cream) Fat 5.8 g Saturated Fat 0.7 g (13% of calories from fat) Protein 2.0 g *In light of recent research, Dr. Weil Carbohydrate 7.6 g no longer recommends reduced-fat Cholesterol 0 mg dairy products unless you happen to prefer the taste. Fiber 1.3 g

SEPT

2014

Want to improve your mental and physical health, but aren’t sure where to start? Then this issue of Balanced Living is for you! The topics within focus on simple, healthy “challenges” to try out for 30 days. The idea is that after one month, these fun, interactive suggestions will become second nature and simply be part of your healthy lifestyle. If you feel overwhelmed trying them all, start with one, and then incorporate

another once you are comfortable with the first challenge. But don’t worry – all are fairly simple and should be easy to adopt. If you find that you like these types of healthy lifestyle focuses, consider joining my website SpontaneousHappiness.com. It is an eight-week plan that focuses on improving your mental and physical health, with 30-day challenges each month thereafter. Yours in health,

Andrew Weil, M.D.

Practice Breathing Exercises Every Day

Eat An AntiInflammatory Diet

Working with the breath is one of the simplest and most efficient ways to utilize the mind/body connection and benefit both your physical and mental well-being. Try the following breathing exercises over the next 30 days. 1

Breath Observation. This is a basic form of meditation and a way to begin to harmonize body, mind, and spirit. Try it for five minutes once a day. Your goal is simply to keep your attention on the breath cycle and observe. No matter how the breath changes, even if the deviations become very small, just continue to follow them.

The Anti-Inflammatory Diet is not a diet in the current sense - it is not intended as a weight-loss program, nor is it an eating plan to stay on for a limited period of time. Rather, it is the nutritional component of a healthy lifestyle, a way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. It is based on the following fairly simple rules – try to implement each throughout the next 30 days and see how you feel!

Sit in a comfortable position with your back straight and your eyes lightly closed, having loosened any tight clothing. Focus your attention on your breathing, and follow the contours of the cycle through inhalation and exhalation, noting, if you can, the points at which one phase changes into the other. 2

The 4-7-8 (Relaxing) Breath. This breathing technique is an effective and time-efficient relaxation method. Start by placing your tongue in the yogic position: the tip touching the inner surface between the upper front teeth and the roof of the mouth; keep it there during the whole

Focus on a variety of fresh, whole foods, and minimize consumption of processed foods and fast food. Aim for carbohydrates that are less-refined, lessprocessed foods with a low glycemic load. Whole grains are emphasized, while foods made with wheat flour, sugar and high fructose corn syrup should be avoided.

continued on p.2

Breathing Exercises

Quick Tip 1: Mood Booster

Seasonal Foods: September

Eating Anti-Inflammatory

Quick Tip 2: Walking

Recipe: Eggplant Dip

Breathing Exercises

continued from p.1

exercise. 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. 3

Stimulating Breath. Practice this breath when you are feeling drowsy or mentally sluggish: Sit with your back straight, eyes closed, and tongue in the yogic position.

A Seven-Day Mood Booster Want to boost your mood? Try the “Three Good Things” intervention! Each day for one week, write down three things that went well that day, and the reasons why. This simple act fosters the ability to habitually notice what’s going right in our lives, and has been shown to lift happiness for a full six months. Give it a try and see how it affects your mood! Eating Anti-Inflammatory

continued from p.1 3

Fats should be mostly in the form of high quality, extra virgin olive oil, avocados and nuts, and omega-3 fatty acids, principally from wildcaught cold water fish. Minimize or avoid margarines, partially hydrogenated oils, safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils. Protein sources should be primarily from vegetables, such as beans and soybeans. Consumption of animal protein (except for certain types of fish such as wild Alaskan salmon and organic, free-range eggs) should be minimized. Fiber is emphasized - increase your intake of berries, vegetables and beans, and whole grains. Phytonutrients are important to help protect against age-related diseases. Make eating a wide variety of fruits, vegetables, soy foods, mushrooms, and tea a priority. Choose organic produce whenever possible. Water is important, and, along with green tea, should be your main beverage choice.

Breathe in and out rapidly through the nose, keeping your mouth lightly closed. Inhalation and exhalation should be equal and short, and you should feel muscular effort at the base of the neck just above the collarbones and at the diaphragm. Breath should be audible on both inhalation and exhalation, as rapid as three cycles per second if you can do that comfortably. The first time you try this exercise, do it for just fifteen seconds, then breathe normally. Each time you do it, increase the duration by five seconds, until you get up to a full minute.

Dr. Weil’s Anti-Inflammatory Food Pyramid: Seasonal Foods: September

A varied diet, rich in fruits and vegetables, is the foundation of optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients, carotenoids and more to your healthy lifestyle. The following fruits and vegetables are in season in September in North America – add them to your meals and aim to eat local as much as possible over the next 30 days! 1

Eggplant. Part of the nightshade family of vegetables, eggplant is a low-calorie source of nutrients: it provides fiber, potassium, manganese and vitamins B1, B6 and folate. It’s also a good source of phytonutrients and flavonoids, which have antioxidant properties and help neutralize free radicals, which in turn lessens oxidative damage to cell membranes. It is a wonderful substitute for meat in most dishes, as it has a toothy, chewy texture. When choosing, look for an eggplant that is heavy for its size, firm, with a smooth, healthy looking skin and a bright green cap and stem. Try eggplant in the recipe on page 4!

Olives. While olives have a high fat content, almost three-fourths of their fat is the healthy monounsaturated type, which offers cholesterollowering properties. Olives are also a good source of vitamin E (which helps to neutralize free radicals), iron, copper and dietary fiber. Bell Peppers. Available in green, yellow, orange, red and black, bell peppers are a crunchy, refreshing way to add aesthetic appeal and nutrients to your meals. A low-calorie vegetable, they are excellent sources of vitamins A and C and provide dietary fiber, folic acid and vitamin B6. Plus, if you choose red bell peppers, you will be getting lycopene, an important carotenoid that helps protect against prostate and other cancers. Try to choose organic varieties, as bell peppers are likely to be contaminated with pesticides.

Walk for 30 Minutes Most Days This Month Walking is an ideal way to get daily exercise - it strengthens almost every major organ in the body, promotes bone density, boosts the immune system, and can help to keep your weight at a healthy level. Make it a goal to walk as many days as you can this month – break it up into two 15-minute chunks if you have to, such as in the morning and after dinner. A healthier you in just 30 days! 3

RECIPE

Eggplant Dip Eggplant Dip has a great texture with a tangy, vinegary, seasoned taste that is mellowed with the pita. You also can smear the dip inside warm crepes for a different kind of presentation. Food as Medicine Rich color in vegetables usually indicates abundant heart-healthy antioxidants, and deep-purple eggplant is no exception. Eggplant is a particularly good source of an antioxidant called chlorogenic acid, which is among the most potent plant-based free-radical scavengers ever discovered. INSTRUCTIONS 1

Preheat oven to 375Â° F. Set the eggplant on a baking pan or dish and pierce it a few times with a knife. Bake it until it becomes soft, about 30 minutes; it should pierce easily with a fork. Remove it from the oven and let cool. When completely cooled, peel the skin off and put the flesh into a blender or food processor. Add the onions, capers, and lemon juice. Turn on the machine, then gradually add the olive oil. Continue to blend until the eggplant is smooth and creamy. Transfer to a bowl and stir in the oregano, salt, pepper, and vinegar. Warm the pitas briefly on a baking sheet, then cut each of them into 8 wedges. Arrange them on a plate or platter. Just before serving, stir the tomato and parsley into the dip.

Serves 8. 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)

INGREDIENTS

1 eggplant (1 1/2 pounds) 1/2 medium onion, grated or finely chopped 2 tablespoons capers 2 tablespoons freshly squeezed lemon juice 1/4 cup extra-virgin olive oil 1/2 teaspoon dried oregano 1/2 teaspoon salt or to taste 3/4 teaspoon freshly ground black pepper 1 tablespoon red wine vinegar 4 pitas 1 tomato, peeled, seeded and diced 1 tablespoon chopped fresh parsley

NUTRIENTS PER SERVING

Calories 169.3 Fat 7.3g Saturated Fat 1.0g (38.0% of calories from fat) Protein 3.8g Carbohydrate 23.1g Cholesterol 0mg Fiber 2.7g

OCT

2014

Ovarian Cancer: 8 Symptoms Ovarian cancer is almost completely curable if caught in its earliest stages. Unfortunately, it has few early symptoms and there is no reliable screening test, making early diagnosis difficult. To help identify problems when they first start, women should talk with their physician if the following symptoms are persistent, even if they seem trivial: 1

General abdominal discomfort or pain (gas, indigestion, pressure, swelling, bloating, cramps)

Women face a unique set of gender-specific health issues, such as menopause and increased risk of thyroid disease. Fortunately, women tend to be more proactive in their health care than men, and are more likely to schedule regular doctor visits and seek medical help if they feel something is wrong, which can help them identify health concerns earlier. This issue of Balanced Living looks at ways to promote womenâ&#x20AC;&#x2122;s health, including natural ways to address menopause, common signs of ovarian cancer - a cancer that is almost completely curable when caught in its early stages - preventing bladder infections and more. Yours in health,

Andrew Weil, M.D.

3 Signs of Menopause Women reach the menopause years typically around the age of 50. When this happens, a variety of physiological changes and associated symptoms occur that can sometimes have a profound impact on their lives. While the symptoms of menopause vary, there are a few that are remarkably consistent. Consider the following general symptoms of menopause and the natural means of treatment that Dr. Weil recommends. continued on p.2

continued on p.2

3 Signs of Menopause

Quick Tip 1: Bladder Infections

Seasonal Foods: October

Ovarian Cancer: 8 Symptoms

Quick Tip 2: Thyroid Health

Potatoes with Kale

Help for Bladder Infections Bladder infection (cystitis) is a common and annoying problem, especially among women, whose urinary anatomy makes them more vulnerable than men. If you experience recurrent cystitis, increase your intake of water so that you urinate more frequently; eat or drink more cranberries â&#x20AC;&#x201C; they contain a substance that makes it difficult for bacteria to adhere to the wall of the bladder; and consume probiotic foods, such as plain yogurt or kefir. Ovarian Cancer: 8 Symptoms

continued from p.1 2

Nausea, diarrhea, constipation or frequent urination

Feeling of fullness or abdominal swelling after a light meal Weight gain or loss with no known reason

Abnormal bleeding from the vagina

continued from p.1

Loss of appetite

3 Signs of Menopause

Pelvic pressure (a feeling that one needs to urinate or defecate all the time) Constant back or leg pain 3

A pelvic exam and an ultrasound can determine whether the ovaries require further evaluation. In addition to knowing the symptoms, two simple precautions can drastically increase the chance of early detection: Give a thorough medical history to your gynecologist. Disclose any personal and family history of breast, endometrial, or colon cancer, as well as any use of fertility drugs (these may put you at higher risk) Have an annual pelvic exam and routine sonograms

Hot flashes. These typically begin to occur when women start to have irregular periods, and usually end one or two years after menstruation has ceased. Hot flashes can be experienced as flushing or warmth in the face and upper body, or as sweating and chills. Black cohosh (Cimicifuga racemosa) is a traditional herb that may help alleviate hot flashes. Natural therapies such as yoga, visualization and Traditional Chinese Medicine may also help. Depression. Perhaps due to hormone changes, depression is a side effect of menopause that some women experience. Following an antiinflammatory diet and getting regular exercise can help address mild depression. Understanding and accepting that menopause is a transitional phase that is a natural part of life can help as well. Insomnia. If you experience insomnia, consider valerian and melatonin. Valerian is a sedative herb - take one to two capsules a half hour before bedtime. Melatonin is a hormone that regulates the wake/ sleep cycle and other daily biorhythms. Sublingual tablets placed under the tongue and allowed to dissolve are a good choice - take 2.5 mg at bedtime as an occasional dose, making sure that your bedroom is completely dark. (A much lower dose, 0.25 to 0.3 mg, is more effective for regular use.) Paying attention to sleep hygiene may also help: set a regular bedtime, make sure your bed and bedroom are comfortable, and prepare for sleep with a warm bath.

Irritability, mood swings, headaches and vaginal dryness are other symptoms of menopause - your doctor can talk with you about the best way to address these concerns. Tests can determine if you are indeed in menopause, so donâ&#x20AC;&#x2122;t hesitate to see your doctor if you experience any of these symptoms. The new Weil Vitamin Advisor has formulas designed to address some of the common symptoms of menopause - visit today and see what is recommended for you. 2

Dr. Weil’s Anti-Inflammatory Food Pyramid: Seasonal Foods: October

A varied diet, rich in fruits and vegetables, is the foundation of optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients, carotenoids and more to your healthy lifestyle. The following fruits and vegetables are in season in October in North America – add them to your meals throughout this month!

Apples. Nothing says fall more than apple picking, an autumn tradition in North America. This pome (a botanical classification that includes pears, loquats and quince) fruit is an easily portable source of nutrients including soluble and insoluble dietary fiber, and vitamin C, which helps support healthy immune function. Choose apples free of blemishes, and always seek out organically grown apples to avoid pesticide exposure. Lima Beans. Lima beans (also called butter beans) are an excellent source of soluble fiber, which can help lower cholesterol and promote stable glucose levels. They also provide insoluble fiber - good for people with constipation and gastrointestinal disorders such as irritable bowel syndrome. In addition to quality protein, they contain folate and magnesium - two essential micronutrients important to heart health. Onions. Onions are just plain good for you: allicin, a phytonutrient found in most varieties of onions, may contribute to its health benefits, including lowering cholesterol and blood pressure. They are also an excellent source of chromium, vitamin C, folate and dietary fiber. Always seek out organically grown onions, as pesticides are commonly used on conventionally grown varieties.

Keeping Your Thyroid Healthy About one in eight women will develop a thyroid problem in her lifetime. This small gland in the neck influences metabolism and the function of the kidneys, heart, liver, brain and skin. If you have symptoms of thyroid disease, such as changes in sleep and energy levels, weight loss or gain, and hair loss, talk with your physician. 3

RECIPE

Potatoes With Kale Kale, once used principally as garnish in restaurants, is enjoying a renaissance, and with good reason - it’s tasty, highly nutritious and lovely when sautéed just until the leaves turn bright green. Buy - or, better yet, grow - the variety known as Tuscan kale, which is more tender and flavorful than the better-known curly leaf type. Kale is a very good source of calcium and is a member of the cancer-protective cruciferous vegetable family. Perhaps everybody’s favorite vegetable, potatoes provide some vitamin C and potassium, and allow this to serve as a filling main dish. For a quick weeknight dinner, prepare the potatoes in advance and add the kale just before mealtime. Food as Medicine Kale is among the most nutrient-dense foods in common use, and is an especially rich source of vitamins K, A and C.

INGREDIENTS

1 pound medium red potatoes 4 cups shredded kale 2 tablespoons extra virgin olive oil 1 large onion, chopped Salt to taste

INSTRUCTIONS 1

Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance. Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise. In a large skillet, heat the olive oil and add the onion. Sauté over medium-high heat, stirring, until onion just begins to brown. Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes. Add the potatoes and cook until they are heated through. Season to taste and serve.

Serves 6.

NUTRIENTS PER SERVING

Calories: 135.9 Protein: 3.5 grams Fat: 5.0 grams Saturated Fat: 0.7 grams Monounsat Fat: 3.3 grams Polyunsat Fat: 0.6 grams Carbohydrate: 20.5 grams Fiber: 3.3 grams Cholesterol: 0.0 mg Vitamin A: 6,366.3 IU Vitamin E: 1.3 mg/IU Vitamin C: 51.7 mg Calcium: 72.1 mg Magnesium: 33.7 mg

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). Copyright 2014© 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.

NOV

2014

Healthy Holiday Foods

Healthy eating should be a way of life – not a brief diversion after a resolution to “eat better.” Choosing whole, fresh foods over processed ones will not only make you feel more energetic and focused, it can help minimize the risk of health concerns including diabetes, heart disease and Alzheimer’s. Plus, a well-rounded, healthy diet will provide you with the nutrients, vitamins and minerals that can help to promote a healthy immune system – important in the colder winter months.

Holiday parties are notorious for finger foods filled with high-glycemic carbohydrates and unhealthy fats. But not all appetizer choices are unhealthy. At your upcoming holiday gatherings, use the suggestions below to help guide you to better nutrition choices! Go For: Crudités. The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a spectrum of colors (broccoli, cauliflower and carrots are good choices) and eat with plain organic yogurt with fresh herbs, or hummus.

This issue of Balanced Living provides information on healthy appetizer choices for parties, reasons you should drink more water, seasonal foods to add to your diet this month, and more.

Mixed nuts. When eaten sparingly, nuts are a terrific snack. Walnuts are a favorite, as they are rich in omega-3 fatty acids. Almonds and roasted soy nuts are also good choices.

Yours in health,

continued on p.2

Andrew Weil, M.D.

Six Reasons To Drink Water Want to promote healthy skin and proper digestion? Interested in a natural detoxifier? Water - Dr. Weil’s favorite beverage - is a basic necessity. The body is more than two-thirds water, and keeping it hydrated is vital. Some reasons to make water your beverage of choice include: 1

Healthy blood and bones. Water makes up 80 percent of blood and 50 percent of bones. Proper hydration is required to optimize creation of new blood and bone cells. Toxin elimination. Skip the fancy (and costly) detox plans. Plain water naturally helps remove toxins through the lymphatic system, intestines and kidneys. Lubricated joints. Water helps protect against wear and tear and can even help reduce joint pain. continued on p.2

Six Reasons to Drink Water

Quick Tip 1: Grazing is Good

Seasonal Foods: November

Healthy Holiday Foods

Quick Tip 2: Healthy Grocery Shopping

Recipe: Roasted Squash & Apple Soup

Why Grazing Can Be Good Smaller meals or healthy snacks eaten every few hours can help keep blood sugar levels steady - unlike large meals that can trigger your body to release more insulin, causing blood sugar (glucose) levels to drop, leaving you in a fatigueinducing slump. Try to find the balance point in your consumption pattern that keeps you feeling energized and focused.

Healthy Holiday Foods

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Smoked salmon. Salmon (especially wild Alaskan sockeye salmon) provides omega-3 fatty acids, the anti-inflammatory, essential fats our bodies need for optimum health. Grilled figs and bleu cheese. Figs are high in fiber and antioxidants, and when combined with a bit of bleu cheese, provide calcium and protein - all in a delicious, easy-to-eat package.

SIx Reasons to Drink Water

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Proper digestion. Water helps prevent constipation by adding bulk to stools and fluid to the colon. Alertness. Even minor dehydration can lead to headaches, irritability, impaired concentration and fatigue. The human brain is 85 percent water; keeping it hydrated is essential for proper functioning. Healthy skin. Water hydrates from the inside out, helping to maintain elasticity of the skin.

The standard recommendation is to drink at least eight, 8-ounce glasses a day. There is not enough solid evidence that such a high volume is essential for everyone; however, do drink throughout the day - this is easier if you keep a large glass or glass water bottle handy at all times. Dr. Weil has always recommended drinking high-quality water from a trustworthy source, or, if possible, getting a water-purification system for your home.

Avoid: Cocktail franks and mini-meatballs Neither is a good source of protein and both can pack a big serving of sodium. Choose peel-andeat shrimp or deviled eggs instead. Anything fried. From mini-eggrolls and quiche to chicken wings, deep-fried foods contain altered fats that are detrimental to the body. Several slices of organic cheese can satisfy a savory craving with far fewer calories. Valerian Foie gras. Give it a pass and choose hummus instead - an animal-friendly source of soluble fiber.

Dr. Weil’s Anti-Inflammatory Food Pyramid: Seasonal Foods: November

A varied diet rich in vegetables and fruits is vital to achieving and maintaining optimum heath. By incorporating all the colors of the rainbow on your plate, you add ideal sources of health-protective vitamins, phytonutrients and carotenoids to your diet. The following are in season in November in North America – add them to your meals throughout this month!

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Cranberries. A traditional holiday side dish in North America, cranberries are a rich source of vitamin C and dietary fiber, packed with healthy antioxidants, and are often used to help prevent urinary tract infections. Recent studies have also linked consumption of cranberries with healthy cholesterol levels, improved gastrointestinal health, and the prevention of kidney stones – all good reasons to increase your intake no matter what the season. Available dried, canned, as a juice or in concentrated supplement form, fresh cranberries provide the most antioxidants and are in season from October through December. Sweet Potatoes. A traditional Thanksgiving favorite, sweet potatoes are available year-round and should be a staple in any healthy kitchen. A universally appealing root vegetable, sweet potatoes are an excellent source of vitamins A and C - natural antioxidants that help neutralize free radicals. Winter Squash. This delicious and versatile meal option for the colder months comes in many varieties, including butternut, acorn, Hubbard and pumpkin. No matter what type you choose, you will be getting plenty of healthful nutrients: winter squash is an excellent source of vitamins A and C; provides good amounts of potassium, dietary fiber and folate; contains antioxidant and anti-inflammatory benefits; and has been associated with the prevention of a variety of diseases, including benign prostatic hyperplasia, lung cancer, atherosclerosis, diabetes-related health issues, and inflammatory disorders such as rheumatoid arthritis, asthma, and osteoarthritis.

Healthier Way to Grocery Shop To get the most out of your grocery shopping, stick to the perimeter of the store! Typically the outer edges have the freshest whole foods, such as vegetables and fruits, lean meats and cheeses. Focus your shopping here, and you can reduce the amount of foods that contain added fats, sugars and other less desirable ingredients. 3

RECIPE

Roasted Squash & Apple Soup I think this rich soup is a showstopper. See if conversation doesn’t come to a halt when people taste it at your table. Roasting brings out a striking depth of flavor in the squash, and the combination with apples and onions is irresistible. The Cilantro Walnut Pesto (recipe available on drweil.com) puts it over the top. I dream about this soup. And you will be delighted to find how easy it is to make. Food as Medicine You get all sorts of goodies here: antioxidant carotenes from the squash, omega-3 fatty acids from the walnuts, and plenty of vitamins, minerals, and fiber. INSTRUCTIONS 1

Preheat oven to 400°F. In a large roasting pan, toss the squash, onions, garlic, and apples with the oil to coat. Season well with the salt and chili powder. Roast, stirring every 10 minutes, until the vegetables are fork-tender and lightly browned, about 40 minutes. Put half the vegetables with 2 cups of the stock in a food processor and purée until smooth. Repeat with the remaining vegetables and broth. Return puréed mixture to the pot. If the soup is too thick, add more broth.

Correct the seasoning and heat to a simmer.

Serve in warm bowls with dollops of Cilantro Walnut Pesto.

Makes 4 servings.

INGREDIENTS

1 large winter squash (about 2 1/2 pounds), such as butternut, buttercup, or kabocha, peeled, seeded, and cut into 2-inch pieces. 2 medium onions, peeled and quartered 3 cloves garlic, peeled 2 tart, firm apples, peeled, cored, and quartered 2 tablespoons extra virgin olive oil Salt and red chili powder to taste 4-5 cups vegetable stock

NUTRIENTS PER SERVING

Calories 274 Fat 8g Saturated Fat 1g (26% calories from fat) Protein 17g Carbohydrate 40g Cholesterol 0mg Fiber 11g

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

DEC

2014

levels of vitamin D. The second is to cultivate a positive nature. Anger, resentment, guilt and fear are negative emotions that can deplete your energy. Instead, look to the positive - surround yourself with uplifting and inspirational people, and make an effort to see the good that is always there!

When it comes to your energy level, there is no free lunch. Energy drinks – including coffee – simply steal energy stores from the future, leaving you depleted when the caffeine in your bloodstream ebbs. A better bet: Use the suggestions in this issue of Balanced Living! Our supplement, nutrition and lifestyle tips can all help promote energy and lessen fatigue. In addition, I recommend two steps that can make a big difference in your energy levels. The first is to get some natural sunlight daily. It affects the production of melatonin, the hormone that controls your sleep cycle, and it increases

Yours in health,

Andrew Weil, M.D.

Five Supplements for Energy

Six Nutrition Tips for Reducing Fatigue Persistent mild fatigue or a chronic lack of energy that is not attributed to a health condition can often be addressed with simple preventive steps. In addition to regular exercise, quality rest, and a supplement routine designed to promote energy, try these dietary tips for a natural energy boost.

Certain nutrients, botanicals and other compounds can help to ward off or lessen the effects of general fatigue. Experiment with the following: 1

Eat modest meals. A large meal can trigger the body to release more insulin, resulting in low blood sugar levels and a fatigue-inducing slump. Eating smaller meals can help keep blood sugar levels steady. Stay hydrated. Dehydration is a common cause of fatigue, so be sure you’re drinking at least six to eight glasses of good quality water each day, especially during exercise or hot weather. Alcoholic and caffeinated drinks not only dehydrate you, but can sap energy as well. Eat fresh fruits and veggies. Incorporating a wide variety of fresh (preferably organic) produce to your diet adds protective phytochemicals and micronutrients needed for optimal metabolism.

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Magnesium. Oral magnesium supplementation has been shown to help reduce symptoms of fatigue in persons with low magnesium levels. Look for magnesium citrate, chelate, or glycinate. Avoid magnesium oxide, which can be irritating. High doses can cause a laxative effect or diarrhea. Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body. Ashwagandha. This Ayurvedic herb is prized for its ability to help the body deal with stress. Cordyceps. A traditional Chinese medicinal mushroom, it may help fight fatigue and boost energy levels. Vitamin C. People with higher blood levels of vitamin C appear to have more energy than those with lower levels. This could be because vitamin C influences the production of L-carnitine, an amino acid that helps your body burn fat for energy.

Six Nutrition Tips

Quick Tip 1: Getting Enough Sleep

Seasonal Foods: December

Supplements for Energy

Quick Tip 2: Exercise for Energy!

Recipe: Lemon Baked Halibut

Six Nutrition Tips for Reducing Fatigue

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Getting Enough Sleep Getting the right amount of quality sleep is the most important thing you can do for optimum energy levels. While the amount you get (including naps) is an individual matter, consider aiming for more sleep at night if you’re feeling tired during the day. Alternately, too much sleep can result in a sluggish, dull feeling. Try different amounts and see what works best for you.

Snack right. Instead of products with processed ingredients, such as energy bars, candy or cookies, try healthier snacks that contain some protein, carbohydrates, and beneficial fats. Good options include a handful of unsalted nuts, fresh or dried fruit, yogurt, or vegetable sticks and a piece of cheese. Fiber from beans. Navy beans, kidney beans, chickpeas, and lentils are all rich in fiber (which slows the release of insulin). They provide carbohydrates, protein, vitamins, and minerals as well. Energizing oatmeal. It’s naturally high in fiber, which helps keep blood-sugar levels stable and contains B vitamins, which are essential to convert carbohydrates into energy. Choose steel cut or Irish oatmeal over rolled oats.

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Dr. Weil’s Anti-Inflammatory Food Pyramid: Seasonal Foods: December A varied diet rich in vegetables and fruits is vital to achieving and maintaining optimum heath. By incorporating all the colors of the rainbow on your plate including spices - you add ideal sources of health-protective vitamins, phytonutrients and carotenoids to your diet. The following spices are good ones to try – add them to your meals throughout this month! 1

Cinnamon. This sweet spice is not only delicious, but can help soothe a queasy stomach, may have a beneficial effect on blood sugar levels, and may help lower cholesterol. Try sprinkling cinnamon on your oatmeal, enjoying a cinnamon stick in your hot tea, or using it in cooking.

Garlic. This culinary mainstay also provides a host of health benefits, including improving cholesterol ratios, lowering blood pressure and platelet aggregation, and even reducing the risk of stroke and heart attack. It also has antiviral, antibacterial, and antifungal properties, making it especially helpful in combating colds.

Ginger. Ginger’s benefits aren’t limited to the kitchen. This traditional spice can help alleviate nausea and motion sickness, relieves congestion, reduces inflammation, tones the cardiovascular system and reduces the risk of blood clots, and provides a pleasant “warming” sensation against winter chills. Sage. A well known savory herb for flavoring meals, sage has been used traditionally to address symptoms of sore throats (try drinking sage tea), and is effective when used in steam inhalation for respiratory problems, including bronchitis, congestion and sinusitis. Approved in Germany for those troubled by excessive perspiration, herbalists commonly recommend sage for menopausal women troubled with night sweats. Thyme. Thyme is a popular and readily available herb to consider when fighting off a cold. Approved in Europe for use in upper respiratory infections, it is used to treat coughs, bronchitis, and chest congestion, and is also effective against oral thrush.

Exercise for Energy! Ultimately, energy expended results in more energy. Physical activity brings oxygen to the brain and works your muscles, resulting in a revitalized feeling. Exercise also releases endorphins, chemicals that can boost your mood - regular exercise can mean a consistently happier outlook! Aim for 45 minutes of moderate exercise daily. 3

RECIPE

Lemon Baked Halibut The mellow flavor of this fish comes from marinating it in vigorous spices. After cooking, it is topped with homemade salsa rich with the flavor of tangy onions, fiery jalapeño peppers, and cool papaya. Make the salsa first, before you start preparing the fish. It is also best to make the marinade far enough in advance so that the flavors can blend together for at least two hours before you actually marinate the fish in it for 30 minutes. Keep this in mind when deciding what time you want to serve this dish. INSTRUCTIONS 1

Make the salsa: Put the salsa ingredients in a small bowl, mixing with a spoon until everything is thoroughly melded in. Cover and refrigerate until you are ready to use. Make the marinade: Stir together the lemon juice, zest, oil, ginger, pepper, and cilantro in a bowl. Let the flavors mingle together for at least 2 hours, covered, in the refrigerator. After the 2 hours, put the fish in a baking pan, pour the marinade evenly over it, and let it sit for 20–30 minutes, covered, in the refrigerator. Preheat oven to 400°F. Meanwhile, cook the fennel in the water with the peppercorns in a large, flameproof sauté pan, covered, over high heat for about 6–8 minutes, until just tender, adding liquid if necessary. Remove from heat. Remove the halibut steaks from the refrigerator and bake them for 5 minutes on each side. The halibut should be flaky and white. Arrange equal portions of the fennel on each of 6 plates, put the halibut on top, and spoon 1 tablespoon of Papaya Salsa on the fish.

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

INGREDIENTS

Six 6-ounce halibut steaks, sliced in half lengthwise 3 medium bulbs fennel, trimmed and sliced 2/3 cup purified water 9 black or white peppercorns MARINADE

3 tablespoons freshly squeezed lemon juice 1 tablespoon grated lemon zest 1 tablespoon olive oil 1 tablespoon grated fresh ginger 3/4 teaspoon freshly ground black pepper 1/2 cup minced fresh cilantro PAPAYA SALSA

1/2 cup cilantro leaves 1 cup cubed papaya 1/4 cup cubed red bell pepper 1/4 cup diced red onion 1 small jalapeño pepper, seeded and minced 2 tablespoons freshly squeezed lime juice NUTRIENTS PER SERVING

Calories 322 Fat 7.1 g (Saturated Fat 1 g) Protein 39.6 g Carbohydrate 24.4 g Cholesterol 54 mg