Good Health Lifestyles - Jan. 2017 by Good Health Lifestyles

DIY SAUCES THAT PACK A FLAVOR PUNCH ! PAGE 44

Good Health WINTER 2017

LIFEST LIFESTYLES STYL YLES YL ES

TURN YOUR

NEW YEARâ&#x20AC;&#x2122;S

RESOLUTIONS ON THEIR HEAD!

Burned out?

THE TRUTH ABOUT

RESET YOUR ADRENALS

CHOLESTEROL Keep Moving! SMART STRATEGIES FOR HEALTHIER JOINTS THE PROTEIN PRESCRIPTION

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contents

FEATURES 16

an One Word Change C Your Year?

Forget those New Year's resolutions. Try this instead! 20

ay Goodbye to Winter S Joint Pain

Strategies for cold-weather relief. 26

Reasons You Need 6 More Protein

Boost this macronutrient for better health. 30 The

Little Glands That Could

Optimize your adrenal health.

38 GOOD EATS

34 Stay Well This Winter Sidestep cold and flu season naturally.

NUTRITION

Fabulous Fiber!

Boost this humble nutrient for digestive happiness. 44 Get Saucy! Quick and easy sauces to brighten up your mid-winter meals.

IN EVERY ISSUE 8

News You Can Use

Research Roundup

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LIFESTYLES

DEPARTMENTS 12

HEALTH MAKEOVER

The Cholesterol Con

The surprising truth about cholesterol. 38

HERBAL HELPERS

A Closer Look at Boswellia

Anti-inflammatory action from head to toe.

EXPERT CORNER

Choline 101

Are you missing out on this brainy nutrient? 46

FITNESS

Kick Up Your Workout with Kettlebells

Get a whole-body workout with these 4 moves!

BEAUTY

Sweat the Small Stuff

Banish body odor naturally.

ALTERNATIVE MEDICINE CHEST

Estrogen: Help in Finding the Balance Regain your hormonal equilibrium naturally. 56

ASK THE DOCTOR

Expert Answers to Your Health Questions

Mid-life acne; beating bad breath. 58

SMART SHOPPER

Cookware Matters

Why you should trade in your Teflon. 5

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EDITOR'S CORNER

Good Health LIFESTYLES

EDITOR-IN-CHIEF

I’ve come to realize two truths about my life: That I am truly a work in progress and that do-over’s really do exist. And what better time for a do-over than the start of a fresh year? But over the years, I’ve found that making resolutions isn’t terribly effective, at least not for the long haul. That may be why I’m still trying to lose the same 10 pounds every single January! But here’s a novel idea—what if we reframe the way we approach our New Year’s resolutions in a more positive light? Check out page 16 to discover why swapping your resolutions for intentions might make this the year you can make those changes stick. Speaking of intentions—nobody intends to get sick. Still, most of us will “catch” at least one cold or suffer from a bout with the flu this winter. Luckily, you can take steps now to lessen your chances of becoming a victim of these common winter ailments. Flip over to page 34 for our comprehensive survival guide to help you kick cold and flu season to the curb with immune-enhancing foods and targeted supplements. But there’s more to creating a strong defense system than simply eating right and popping supplements. Getting in shape not only helps you look better, it also enhances your immunity. And it’s easier than you think! In fact, you can gain strength, build muscle, enhance your balance, and fortify your immune system with our simple fourmove kettlebell workout on page 50. You’ll also discover how boosting your protein intake not only maximizes the benefits of kettlebell and other weight exercises, it also supports good health from head to toe. Plus, this issue will give you healthy hacks to help you sidestep aching joints, balance your hormones, and cope with day-to-day stress. So turn the page and start your journey toward your healthiest and most fulfilling year yet! Yours in health and happiness,

Jaye

Jaye McDonald Editor-in-Chief

Jaye McDonald DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels CONTRIBUTING WRITERS

Dr. Jonny Bowden Dr. Jacob Teitelbaum Dr. Holly Lucille Dr. Gaetano Morello Rebecca Snow Sharon Crayton Carol Ann Weber Dr. Robert Corish EDITORIAL OFFICES

1950 S. Rainbow Blvd. Suite 103-63 Las Vegas, NV 89146 editorial@goodhealthlifestylesmag.com PUBLISHER

Mukoy Publishing

View ALL ISSUES on www.Issuu.com

Like us on facebook www.facebook.com/ GoodHealthLifestylesMagazine

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Published quarterly by Mukoy Publishing, 1950 S. Rainbow Blvd., Suite 103-63, Las Vegas, NV 89146. ©Mukoy Publishing. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Good Health Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.

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LIFESTYLES

JuSt Say “nutS!” to inflammation eating nuts five times per week may reduce inflammation, a condition that contributes to heart disease, type 2 diabetes, and many other disorders. Researchers at Brigham and Women’s Hospital have discovered that eating more nuts correlates to lower levels of inflammatory biomarkers, like C-reactive protein (CRP) and interleukin 6 (IL-6). The team looked at data from the nurses’ Health study and from a Health Professionals Follow-up study and discovered that those who added three weekly servings of nuts to a diet that was low in processed meat, red meat, and refined grains had a significantly lower level of CRP and IL-6. Tree nuts contain healthy components that include fiber, magnesium, antioxidants, L-arginine, and unsaturated fatty acids. Maybe going a little nuts isn’t such a bad thing after all! Z Yu. Associations between nut consumption and inflammatory biomarkers. American Journal of Clinical Nutrition. 2016. DOI: 10.3945/ajcn.116.134205.

Stay Strong aS you age

New findings published in the journal Age and Ageing show that approximately one out of three adults age 50 and older suffer from sarcopenia, a progressive loss of muscle mass and strength. On average, adults lose eight percent of their muscle per decade starting at age 40. That rate accelerates to 15 percent per decade starting around age 70. This affects one’s ability to walk, get up out of a chair, and grip or lift objects. But this can be fixed! Resistance exercises like weight lifting and an increased daily intake of protein with essential amino acids can improve muscle mass, strength, and function, say the researchers. Cruz AJ. Prevalence of and interventions for sarcopenia in ageing adults: a systematic review. Report of the International Sarcopenia Initiative (EWGSOP and IWGS). Age and Ageing. 2014; 0:1–12.

25 The minimum number of grams of dietary fiber you should be eating every day to keep your digestive tract functioning optimally.

warning! Sugary BeverageS Can give you a Heart attack

It’s no secret that sugar-laden drinks are implicated in America’s obesity epidemic. But it turns out that sodas and other sugary drinks don’t just make you fat, they actually increase the risk of cardiovascular disease and type 2 diabetes. Frank Hu, MD, PhD, Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health, found that people who drank just one or two sugar-sweetened beverages a day had up to a 26 percent increased risk of developing type 2 diabetes, a 35 percent greater risk of heart attack or fatal heart disease, and a 16 percent increased risk of stroke. Because the sugar in these drinks is high fructose corn syrup or table sugar (sucrose), they are especially dangerous. Unlike glucose, which is absorbed from the gastrointestinal tract into the bloodstream, fructose is metabolized in the liver, where it can be converted to triglycerides that are linked to fatty liver disease and insulin resistance. Malik VS. Fructose and cardiometabolic health: what the evidence from sugar-sweetened beverages tells us. J Am Coll Cardiol. 2015;66:1615-1624.

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SpiCe up your immune SyStem witH curcumin

Considered a wonder spice for its many health benefits, curcumin now shows promise as an immune-system booster. A Malta study of recreational athletes who spent two hours cycling reported that the test subjects who were given curcumin instead of a placebo showed improvement in immune system biomarkers: decreased insulin resistance, normalized blood sugar metabolism, reduced inflammation, and neutralized free radicals. They also reported improved feelings of well-being. But since curcumin is poorly absorbed and utilized by the body, always look for a supplement with enhanced absorption and bioavailability like BCM-95. Sciberras JN. The effect of turmeric (Curcumin) supplementation on cytokine and inflammatory marker responses following 2 hours of endurance cycling. Journal of the International Society of Sports Nutrition. 12.5, 201; DOI: 10.1186/s12970-014-0066-3.

150 The number of minutes of exercise per week recommended by the American College of Medicine and American Heart Association.

cHill out to

maximize HealtHy eating

A new study, published in Molecular Psychiatry, concludes that stress can override the benefits of making healthier food choices. Researchers at Ohio State University monitored the inflammatory responses of 58 women who were alternately given healthy or unhealthy meals. When the women werenâ&#x20AC;&#x2122;t stressed, their inflammatory responses were significantly lower when eating the healthier meals. But during periods of high stress, the meals they ate made no difference. Because higher inflammation levels over a lifetime are linked to type 2 diabetes, cardiovascular disease, certain cancers, and weight gain, the studyâ&#x20AC;&#x2122;s author suggests some tried-and-true stress relievers, including fostering close personal relationships, doing kind things for others, and exercise. Kiecolt-Glaser JK. Depression, daily stressors, and inflammatory responses to high-fat meals: when stress overrides healthier food choices. Mol Psychiatry. 2016 Sep 20. doi: 10.1038/ mp.2016.149. [Epub ahead of print]

Coffee linked to

longevity

Good news for java junkies! A new study by Harvard researchers suggests that drinking three to five cups of coffee a day may decrease the likelihood of dying prematurely. The team studied data collected from 200,000+ men and women over the course of 30 years and found that drinking both caffeinated and decaffeinated coffee lowered the risk of death from cardiovascular disease, neurological diseases, type 2 diabetes, and even suicide. As if you really needed an excuse to order that venti cappuccino? Ding M. Association of Coffee Consumption with Total and Cause-specific Mortality in Three Large Prospective Cohorts. Circulation. 2015;132(24):2305-15.

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THE CHOLESTEROL

CON Cholesterol may not matter as much as you think by Jonny Bowden, PhD, CNS

ince the early 1970s cholesterol has been painted as the primary culprit in cardiovascular disease. And from food to pharmaceuticals, an entire industry has sprung up over the past 30 years to help people drive their cholesterol down as far as possible. But here’s a fact that’s still surprisingly unknown to most of the population. And, even sadder, it’s still unknown to many doctors. Are you ready?

Cholesterol doesn’t cause heart disease. Understanding Cholesterol

Cholesterol is a wax-like fatty substance that is produced in the liver and found in every cell in your body. It’s the parent molecule for your

sex hormones—estrogen, testosterone, and progesterone. It’s also critically important for the brain. And it’s essential for thousands of physiological functions including the production of bile, the synthesis of vitamin D, and the creation and maintenance of cell membranes, nerve sheaths, and brain tissue. Cholesterol is so important that without it, you would die. Period. Cholesterol is carried throughout the body via structures called lipoproteins, which are tiny packages made up of fat, protein, and cholesterol. There are two types of lipoproteins—and you’re likely already somewhat familiar with them. The first type is called low-density lipoproteins or LDL—also known inaccurately as “bad” cholesterol. (More on that in a moment.) The second type is high-density lipoproteins or HDL. In the “old” days—which, sadly, are not completely over—LDL was considered “bad” cholesterol because it was

believed to be deposited on the arterial walls causing plaque and ultimately heart disease. HDL, on the other hand, was traditionally believed to be “good” cholesterol because it was thought to shuttle excess cholesterol back to the liver to be excreted from the body. The problem is, we now know that there are at least five different types of LDL and several different types of HDL, and not all of them behave the same way. LDLa, for example, is a large buoyant molecule that does little damage to the body, while LDLb is a nasty little atherogenic molecule associated with inflammation and oxidative stress. Meanwhile, one sub-type of HDL (HDL-3) may induce inflammation while another subtype known as HDL-2 is strongly anti-inflammatory. When it comes to LDL, you want much higher levels of LDLa and much lower ones of LDLb. And when it comes to HDL, you want higher HDL-2 levels than HDL-3. A test that’s been around for at

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least a decade—known as the Particle Test—can tell you exactly what types of cholesterol you have. It can also tell you your total number of cholesterol particles, which is turning out to be a better predictor of heart disease than merely knowing your LDL and HDL.

Quality vs. Quantity

Unfortunately, many people—including a number of doctors—continue to believe that high total and LDL cholesterol is the best indicator of impending heart disease. But a growing body of research suggests that unhealthy lipid levels may not be the best marker

of a person’s risk of heart attack or stroke. In fact, over half of the people admitted to hospitals for coronary artery disease have perfectly normal cholesterol levels! What’s more, cholesterol in the bloodstream is rarely a problem unless it becomes oxidized. Oxidized cholesterol can contribute to plaque build-up in the arteries. One study, which involved a group of elderly Belgians, found that higher levels of oxidized LDL significantly increased the risk of heart attack, regardless of total LDL levels. As mentioned above, size matters as well. Size of the particles, that is. Large, fluffy LDL particles (LDLa) travel easily through your circulatory system. But small, dense particles (LDLb) readily embed themselves into artery walls— and are four times more likely to cause coronary artery disease.

AMLA

Indian Gooseberry

There’s even a cholesterol-containing molecule that’s more of a risk factor than all the rest—lipoprotein(a) (also known as Lp(a), or pronounced L-P Little A. Lp(a) is a lipoprotein that’s rich in cholesterol, but it differs from regular LDL in that it contains an additional protein called apolipoprotein (a). Elevated Lp(a) is an important marker for the risk of developing heart disease. Here’s how it works: Lp(a) is manufactured in the liver in response to an aging vascular system and tiny fissures that develop in the lining of arterial walls. In an attempt to patch up these fissures, the body produces cholesterol and its relative Lp(a). The difference between the two, however, is that Lp(a) is many times more potent than regular LDL cholesterol in its

Over half of the people ronary co admitted to hospitals for tly artery disease have perfec normal cholesterol levels.

patching ability and has a tendency to attract other Lp(a) particles. As Lp(a) particles build up, they form plaque that narrows the arteries and reduces blood flow—setting you up for a future heart attack. Lp(a) also promotes the formation of blood clots on top of newly formed plaque that narrows the arteries even more. But the news about the quality of your cholesterol isn’t all bad. There is a trio of supplements that can improve both the quantity and the quality of your cholesterol.

Amazing Amla

Used for centuries in Ayurvedic medicine, amla—also known as Indian gooseberry or Emblica officinalis—has been shown to lower both total and LDL cholesterol levels while increasing HDL levels. It’s so effective that one study in the Indian Journal of Pharmacolog y found that it worked just as well as the popular statin drug Zocor. But amla’s real value may lie in its ability to improve Lp(a). During a study which was published in the Journal of Herbal Medicine, 30 smokers were given 13

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either 250 mg of amla or a placebo twice a day for 60 days. Those taking the supplement not only experienced a better cholesterol profile, they also saw a significant improvement in their Lp(a). A prior study also found that amla reduced LDL oxidation.

Got Grape Seed?

Packed with natural polyphenols, especially oligomeric proanthocyanidin complexes (OPCs), grape seed extract boasts powerful antioxidant activity

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many grape seed extract supplements can’t protect against oxidation as they are too big to be absorbed.

Go Fish

Fish oil has a long and checkered history when it comes to cholesterol. That doesn’t mean it has a long and checkered history in general—it’s ability to lower triglycerides, blood pressure, and

opcs

and LDL cholesterol—as well as triglycerides—some recent studies cast some doubt on the cholesterol-lowering powers of omega-3s. But as we’ve seen, simply reducing the total amount of cholesterol is not particularly important. Where fish oil shines is in its ability to foster large fluffy LDL particles. This was shown in a study of 647 high-risk cardiovascular patients that appeared in the journal Lipids in Health and Disease. LDL particle size was increased in those patients taking either 2g or 4g of an omega-3 supplement compared to the patients taking a placebo.

t grape seed extrac

inflammation are well documented. But the effect of omega-3s on cholesterol are not conclusive.

higher than either vitamin E or vitamin C. Studies have found that these polyphenols effectively protect LDL cholesterol from the oxidation process. Among 24 heavy smokers, age 50 or older, those who took a grape seed extract supplement twice a day had significantly less LDL oxidation compared to those taking a placebo after just four weeks. To get the most from your supplement, look for a grape seed extract with low molecular weight OPCs. The large OPC molecules— often called tannins—found in 14

While numerous studies suggest that routinely eating fish high in omega-3 fatty acids and taking supplemental fish oil can reduce total

omega-3 from fish

Unfortunately, many fish oil supplements are highly refined and processed—and some contain oil that has oxidized. For a more effective fish oil supplement, buy from reliable companies that are known for rigorous testing, and have assays to prove the purity of their products. You can also look for products that use natural enzymes instead of heat or chemicals to extract the omega-3s from fish, a process known as vectorization, which retains the natural phospholipids and peptides from the fish.

Jonny Bowden, PhD, CNS, (a.k.a. "The Rogue Nutritionist") is a nationally known expert on weight loss, nutrition, and health. Dr. Bowden has a PhD in nutrition, a Master’s degree in psychology, and has earned six national certifications in personal training and exercise. He is a boardcertified member of the American College of Nutrition, a member of the American Society for Nutrition, and a much in-demand speaker at conferences and events across the country.

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1 Good Health TM

Can

change

ONE WORD YOUR YEAR?

Replace New Year’s resolutions with intentions this year and your goals just might stick!

Be honest. How quickly do

your New Year’s resolutions crash and burn? If you’re like 80 percent of Americans, you’re an enthusiastic gymgoer on January 1, then back in hibernation by the time mid-January rolls around. This year, instead of making the same old weight loss and exercise resolutions, try setting positive intentions instead. It just might change your life.

RESOLUTIONS VS. INTENTIONS

What’s the difference between resolutions and intentions? The Oxford English Dictionary defines a resolution as, “a firm decision to do or not to do 16

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love

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something.” An intention is simply described as, “a thing intended; an aim or plan.” Maybe it’s the firmness of resolutions that sets you up for failure year after year. They’re kind of an all-or-nothing commitment—you’re either going to run 10 miles every day, or you’re not. Resolutions are absolute, and can leave you feeling discouraged with one slip-up. Intentions, on the other hand, are flexible. For example, you might make a resolution to wake up an hour earlier each morning for a sunrise yoga session. Miss one morning, and you’ve failed. But if your intention is to simply act in ways that manifest better health, then anytime you squeeze in some exercise takes you one step closer to your wellness goals. Resolutions also tend to represent something negative. They’re often defined by something you’re currently unhappy with in your life and want to change. You want to lose 10 pounds, give up French fries, or cut out that second (or third) glass of red wine with dinner. The focus of resolutions is often on elimination. Intentions help you to bring something positive into your world and often focus on abundance. They require a mind shift—a unique way of bringing awareness to the positive things you are trying to cultivate in your life. And setting intentions isn’t rocket science. The process can be as easy as coming up with one word that embodies what you truly want for yourself this year, and directing your mental and emotional energy toward that word.

PICK A WORD, ANY WORD

So if one word can change the course of your year, what do you want your 2017 to revolve around? Here are some great examples of simple one-word intentions, and ways to execute those intentions in your life.

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Love is a little word, with a great big, exponential impact—on both yourself and others. Have you noticed that self-love seems to be all the rage lately? Social media is flooded with feel-good memes featuring quotes about inner beauty, empowerment, and Ryan Gosling saying, “Hey Girl…” to profess his love for you, just as you are. Take a hint from Ryan, and work on maintaining a healthy sense of self-love. It can be as easy as reciting a daily affirmation of, “I am a loving person who is loved by many.” When you love and respect yourself, you give those around you the freedom to do the same. Eventually, your life may feel like one big love fest!

peace

Looking for a way to cultivate more calmness in your life? Try meditation. Studies have shown that daily meditation can improve a number of health conditions, from anxiety and depression to Alzheimer’s and cardiovascular disease. Another important way to experience more peace in this day and age is to take a technology break. Who hasn’t been distracted by Facebook, Instagram, or Twitter a time or two? While extremely useful, the internet is also a constant modern-day distraction that often turns your attention toward things that aren’t relevant to your real life. Resist the urge to constantly “log on” and spend that time tuning into what you want out of life. You’ll feel less scattered and more at peace.

health

Ah, joy. More happiness, delight, and bliss in life is certainly a good thing. Joy represents feelings of great pleasure. You can cultivate it by spending five minutes each morning thinking only of things that bring you great joy. A loving spouse, silly children, and snuggly pets are perfect examples. Once you’ve set an inward intention of joy for your day, you can look outward for ways you can bring the same positivity to others. Dust the snow off your neighbor’s car or offer a coworker a sincere compliment. Joy shared is joy received.

There’s no magic pill or easy button for improving your health, which makes it the perfect focus for ongoing intention. Health is best improved incrementally. That means focusing on healthy habits daily is going to add up to big benefits in the long run. Set an intention to simply move more throughout the day. You’ll find yourself joining in on a game of tag with your kids, choosing the stairs over the elevator, and maybe even convincing your significant other for an extra session between the sheets. (Sex is good for you, too!) You can also focus on better health by establishing a simple supplement regimen that incorporates basic nutrients everyone could benefit from, like vitamin D, fish oil, and an effective multivitamin that delivers premium nutrients.

joy

abundance 18

Abundance is a rather vague intention, but you can tailor the idea to focus on whatever you want more of in your life. Do you want more time to enjoy your family? More opportunities at work? More money? Start by visualizing what your life would look like if you had those things. There’s a common idea that energy flows where your attention goes. If you focus your energy on an area of your life where you want abundance to prosper, chances are, things will work to your favor. You can also focus your energy on abundance by repeating a mantra like, “I am thankful for abundance and prosperity in my life.”

The more you focus on your intentions, the more you’ll reap the benefits in your daily life. In 2017, ditch the shame of failed resolutions and commit to healthy intentions instead. Cheers to a year of love, peace, health, joy, and abundance. (And maybe a chance run-in with Ryan Gosling!)

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SAY GOOD BYE to

WINTER JOINT PAIN Don’t let the thermometer push you into a winter of discontent! by Jacob Teitelbaum, MD

It’s not your imagination. When the barometric pressure and temperature changes in the winter months, your muscles, ligaments, and tendons can tighten up. The result is that dreaded stiff feeling. It can be so predictable that you might even think you're a more accurate indicator of cold and snow than the evening weather report. Researchers have differing opinions on how much

the weather affects how we feel, but let’s face it—the joints have spoken! Not everything can be attributed to the weather report. The choices you make in winter can go a long way in making a difference in how you feel. Choosing a “couch potato” sedentary path and not taking advantage of all the proven, sound answers available to you could

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find you ending up with a winter of discontent. (Sorry Shakespeare!)

Winter is Not an Excuse

Don’t use winter, cold, and the slippery elements outside as a reason to stop exercising. That may seem like an easy rationale to hang up your sneakers for a season, but don’t fall into that trap. Commit to movement! While it can be more challenging to exercise and eat correctly in winter as compared to the other three seasons, it isn’t wise to “take off” a portion of the year. Joint stiffness often improves after activity because the joint has been warmed up. Don’t be overwhelmed by trying to do more than you can, but make some type of daily exercise a part of your routine. Also, wearing woolen (or cotton) long underwear (upper and lower body) when in the cold can markedly decrease pain, as can a hot bath containing 2 cups of Epsom salts and a few drops of lavender oil.

The “Yes” and the “No” for Relief

Often people will turn to pain relievers like acetaminophen and

INDOOR IDEAS

FOR THE WINTER MONTHS

Go Up and Go Down and Walk Stairs are everywhere. Going up and down at a brisk pace (run if you can) will help burn calories, increase stamina, and strengthen your core and leg muscles. Another good idea is to walk your local mall. Why not invite a friend and catch up?

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nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin. These aren’t the best choices because of what we now know. They have the potential for serious side effects which can include nausea, liver damage, and stomach bleeding—and the list goes on and on. Thankfully, there are some excellent choices to help with the pain and stiffness of winter joint maladies. Let’s take a look at some natural ingredients that reduce inflammation and relieve pain. These natural ingredients are superior to conventional drugs in both how they work and their safety. First, because it’s such a powerhouse, let’s look at curcumin—the active component in turmeric. It can make all the difference for your joints because of its antioxidant and antiinflammatory properties. Be careful which curcumin extract you choose as most don’t absorb well in the digestive tract. Make sure you use a clinically studied, highly absorbable, micronized curcumin extract like BCM-95 which is re-blended with turmeric essential oil. This oil is rich in a compound called turmerones. In addition to boosting absorption, turmerones also make curcumin

more active after absorption. The key is not just what you take, but what you absorb.

More Options with More Added

Curcumin is also great when combined with other botanicals. Topping the list is boswellia, a potent herb from India that comes from a resin of the boswellia tree. It has another name that you may recognize—frankincense. Sound familiar? You are probably used to hearing the name frankincense at holiday time along with gold and myrrh. Boswellia works extremely well with curcumin. It has been used for thousands of years to relieve pain and inflammation. Look for a boswellia extract that has reduced levels of beta-boswellic acids. That’s important because otherwise it can act as a proinflammatory—exactly what you don’t want. The boswellia extract you choose should be standardized to more than 10 percent AKBA, the most anti-inflammatory compound in the herb. Some unstandardized boswellia extracts have very low levels of AKBA—as little as one percent. Curcumin and boswellia are influential because they reduce

If it’s too slippery or cold outside you can still exercise, stay active, and rev up your metabolism with these smart lifestyle choices.

Turn to a DVD or YouTube There is a wealth of free workouts available on YouTube with everything from yoga, to exercise bands, to the simple use of a chair to help you exercise at a fitness level ranging from mild to intense. Your local library often has workout DVDs you can borrow, and don’t forget to ask a few friends for recommendations of DVDs they enjoy.

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Clinical OPC

Superior French Grape Seed VX1 Whether you’re supporting your heart and arteries, protecting your cells, or watching your weight, grape seed extract is your choice for vibrant health.*

Nature’s

DO EVERYTHING

Protects skin from the effects of aging*

Supports healthy blood pressure levels*†

redien

But not all grape seed extracts live up to their potential. That’s because they’re high in tannins, large molecules that your body can’t absorb. Choose Clinical OPC French grape seed extract VX1 for superior absorption and greater benefits.

Fights oxidative damage*

Helps maintain healthy heart and arteries*

Supports healthy blood sugar levels*†

Promotes focus and concentration*

Strawberries: 3,577

Dark Chocolate Powder: Blueberries: Maritime Pine French 40,200 Bark Extract: Grape Seed 6,552 800,000 Extract VX1: >2,000,000

ANTIOXIDANT ORAC VALUE ^

Per 100 grams

^Oxygen Radical Absorbance Capacity

EuroPharmaUSA.com †Supports healthy levels already within normal limits

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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more INDOOR

Health LIFESTYLES IDEASGood FOR THE WINTER MONTHS TM

What to Eat As the temperature drops, you might gravitate toward comfort foods to warm up like macaroni and cheese or a creamy soup. Here’s a better idea. Turn to healthy foods loaded with nutrients, antioxidants, and immuneboosting ingredients that your body needs to power itself through cold weather. How about a savory black bean soup or roasted vegetables? Bake an apple and sprinkle cinnamon on top. You want “warm foods,” but keep them nutritious too.

Invest in Equipment If you live in an area that has snow and slippery roads a greater part of the year, or it’s simply not as safe as you would like to be out and about—it might be time to invest in a treadmill or elliptical trainer for your home. That way you can work out no matter what the weather holds. It’s also a great block of time to watch your favorite TV shows or listen to a book on tape.

Commit to Move! Being more intentional about finding ways to move in the colder months when you are spending more time indoors is the very first step to making it happen. Take a few minutes to warm up your muscles with simple movements like high knee lifts, jumping jacks, or any gentle activity within your comfort level. Be aware of opportunities to stretch. Everything from picking up the laundry basket to reaching to a higher shelf to put something away can play a part in keeping active and fit during the winter.

the activity of the two most significant pain pathways in the body called COX-2 and 5-LOX. Researchers have developed pharmaceutical drugs as part of the arsenal of weapons against these pathways. However, those developed drugs also come along with nasty side effects including gastrointestinal bleeding and cardiovascular problems. Instead of side effects, the herbals offer numerous “side benefits!” Another recommendation? Add two more anti-inflammatory herbs to the combination of curcumin and boswellia. Indian gooseberry—also known as “amla”—and devil’s claw. You have to be a wise consumer and make sure the Indian gooseberry you choose is standardized to contain 35 percent total polyphenol content. Choose devil’s claw that is standardized to 20 percent 24

harpagosides. This type of devil’s claw has been shown to improve joint lubrication by up to 41 percent. The powerful combination of highabsorption curcumin, specialized boswellia, Indian gooseberry (amla), and devil’s claw will provide a reliable answer for winter joint woes.

So why add in fructoborate, which is found naturally in fruits and vegetables? Because this unique form of boron provides targeted support to joint structure and helps the body absorb and use vitamin D. It also increases levels of DHEA, a hormone that supports the adrenal glands and energy levels.

An additional option? Vitamin D and fructoborate. In some revealing research, a vitamin D deficiency showed up in 69 percent of patients with inflammatory joint diseases or connective tissue diseases and 71 percent with osteoporosis. We know we don’t often get out as much in the winter to absorb sunshine—a great source for vitamin D. That’s why it’s important to take a daily D supplement, especially in the colder months. Low levels of vitamin D might even play a role in how sensitive you are to arthritis pain, according to recent research.

Ready to say goodbye to winter joint pain? Now you have the knowledge you need for the perfect anecdotes to winter aches and pains—a winter without discontent. Shakespeare will just have to understand. Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain.

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If you experience occasional intestinal distress, BosMed™ Intestinal Bowel Support is just what you need. This one-of-a-kind formulation combines an advanced form of boswellia with other soothing herbs to support intestinal predictability and healthy bowel regularity.*

Relieves occasional:

Intestinal discomfort • Cramping • Diarrhea • Gas and bloating • Heartburn • Burping • Nausea* •

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With BosMed™ Intestinal Bowel Support, intestinal health can be smooth sailing.* 25 *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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6 reasons YOU NEED MORE PROTEIN The last two will surprise you!

1 2 3 Stabilize Blood Sugar

Carbohydrates are infamous for causing blood sugar levels to spike and crash, leaving you feeling irritable, lightheaded, unfocused, and hungry. But eating lean proteins can help to slow down the release of sugar into your bloodstream, keeping your mood at an even keel. Consuming meals with a proper protein-to-carbohydrate ratio is the best way to avoid blood sugar crashes.

Support Neurotransmitter Function

Neurotransmitters are the chemical messengers in the brain that transmit signals to nerve cells throughout the body. They have everything to do with your mental and physical health. Neurotransmitters are responsible for regulating sleep, mood, weight, and stress response—and are largely controlled by the amount of amino acids you consume. When you don’t eat enough of the right kinds of proteins, your neurotransmitters can suffer tremendously, causing depression, anxiety, and other serious disorders.

Prevent Muscle Loss

Maintaining muscle mass is always important, but it becomes even more necessary as you age. If you don’t use it, you lose it! In fact, it’s been reported that you lose 30 percent of your muscle strength between the ages of 50 and 70. This can be attributed to the natural process of aging, but also to a lack of proper amino acid intake in the diet, which contributes to muscle atrophy. Protein supplementation will help tremendously, and remember— weight-bearing exercise is crucial, too.

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rotein has never been so popular. Once upon a time, protein products seemed exclusive to bodybuilders and elite athletes. Today it’s been determined that almost everyone needs to up their protein game, and the sports nutrition market has taken those new recommendations and hit the ground running. Recent years have seen a dramatic spike in the popularity of protein powders for people of all ages and fitness levels. But what exactly is protein good for? And in a market flooded with protein possibilities, how do you wade through them to know which product is right for you?

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Protein 101

You need protein because you’re made of it. Your hair, skin, nails, muscle tissue, bones, and even red blood cells contain a number of different proteins. While protein is usually associated with muscle building and exercise, your body requires it for many important processes. Protein supports digestive enzymes to help process nutrients, neurotransmitters to transmit messages in your brain, antibodies to defend your immune system, and hormone regulation to keep your entire body healthy. Most of all, protein is vital for building, maintaining, and replacing

tissues in the body. The bottom line is this: if you want to be strong and healthy, you need protein. You need twenty different amino acids to maintain good health, but the body is only capable of making eleven. The other nine need to be obtained from your diet. The foods that contain these nine essential amino acids are called complete proteins. Complete proteins include meat, eggs, fish, dairy products (like milk, yogurt, and whey), quinoa, hemp seeds, chia seeds, spirulina, and buckwheat. These proteins benefit your body in impressive ways!

4 5 6 Support Healthy Weight

Protein satisfies— much more than carbohydrates or fats. Whey protein, in particular, helps to slow gastric emptying, which means it helps you feel full longer. By eating or drinking meals with protein throughout the day, you’ll boost your intake of essential amino-acid building blocks. This can be a great way to reduce the urge to grab unhealthy snacks that contribute to weight gain.

Build Bone Health

While research is still ongoing, protein intake—and whey protein in particular—could be very beneficial for keeping your bones healthy and strong. It will definitely help you maintain lean muscle mass and build your core strength, which is essential for supporting healthy physical activity and building bone density.

Boost Immune Health

Another reason to up your protein intake is a big one: Protein supports your immune system cells and helps attack bacteria, viruses, and other pathogens. Immunoglobulins, or antibodies as they’re more commonly known, are proteins that flow throughout the bloodstream, protecting cells from foreign invaders that cause everything from the common cold to cancer. Protein is what your body needs to build a strong immune defense for overall wellness. 27

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The Whey to Supplement While eating a well-rounded, nutritious diet is your best bet for obtaining adequate protein, supplementing with a protein powder is an excellent way to fill in nutritional gaps. The type of protein powder you choose is extremely important, and don’t worry—the market doesn’t lack for options!

There are protein products derived from hemp, brown rice, peas, soy, casein, beef, egg whites, and whey. Whey is the most popular protein source on the market, with good reason. A complete source of amino acids, whey protein is fashioned by separating milk solids from the liquid (whey). It’s a complete protein which means it contains all nine essential amino acids— those building-blocks previously mentioned that are important for building, repairing, and retaining muscle in our bodies. Whey protein is extremely easy to digest, which means your muscles can use the amino acids quickly and effectively. Some experts feel that whey is the perfect protein. When looking for a whey protein product, try to find one that contains both whey protein concentrates and whey protein isolates. The concentrates metabolize slowly, which means they keep you feeling full and satisfied longer. The isolates digest quickly for faster absorption. By taking a product that combines concentrates and isolates, you’ll experience both short-term and long-lasting benefits of protein.

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protein products THAT DO MORE To stand out in the market, many protein products now feature additional ingredients for more benefits. Some of the best ones include:

• Curcumin

Is there anything curcumin can’t do? When added to protein, this nutritional powerhouse helps to protect the body against oxidative stress and provides safe, natural pain relief. It’s a much better choice than acetaminophen, which is proving more and more to be harmful to the body.

• Ginger

Ginger also helps to fight against DNA damage, plus helps the body to recover muscle strength after intense exercise. It’s also crucial for preventing delayed onset muscle soreness, also known as DOMS.

• DLPA

This amazing amino acid makes you feel happy—and who couldn’t use more of that? DLPA supports the effects of your body’s enkephalins and endorphins, compounds in the brain that just make you feel good!

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Because you should only feel

a tingle when you FALL IN LOVE.

Healthy Feet & Nerves

Supports healthy nerve function in feet, legs, and fingers.* 29 EuroPharmaUSA.com *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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Don’t let adrenal dysfunction steal your joy! by Holly Lucille, ND, RN

Feeling burned out, worn out, and generally frazzled? Does it feel like life has taken the wind out of your sails? You certainly aren’t alone. It’s estimated that between 60 and 80 percent of all people suffer from a condition known as adrenal dysregulation, sometimes referred to as adrenal fatigue, at some point in their lives. And one of the primary causes is today’s 24/7 nonstop lifestyle that often seems packed with wall-to-wall stress.

SMALL BUT MIGHTY

Your adrenals are tiny triangle-shaped glands that weigh less than a quarter ounce each. You have a pair and they sit one on top of each kidney. But even though they are tiny, they are responsible for secreting some mighty important hormones which act like chemical messengers that tell certain parts of the body what to do. These hormones include aldosterone, which helps to keep your water-sodium levels 30

in balance. This, in turn, regulates choices, and including the following your blood pressure. Your adrenals key nutrients in your everyday routine also secrete both male and female sex can help to fortify your adrenal glands hormones like dehydroepiandrosterone and support optimal adrenal function. (DHEA), estrogen, and testosterone. But perhaps the most important family of hormones secreted by the The adrenal glands is glucocorticoids, including one you may have heard of: cortisol. Cortisol is essential Connection for a healthy stress response and it also helps regulate Adrenal dysfunction doesn’t discriminate. body metabolism. But when Despite his image of youth and vigor, your adrenal glands are President John F. Kennedy long suffered from constantly responding to an autoimmune condition called Addison’s chronic stressors, you may disease where the adrenals essentially wither find yourself suffering and don’t produce sufficient amounts of cortisol because your adrenals are and aldosterone. JFK also suffered from over-adapting—and are hypothyroidism, which often goes hand-in-hand continually stimulated to with adrenal dysfunction. It’s hard to imagine release cortisol. The result is living with such severe adrenal dysfunction a collection of symptoms that while also successfully managing can undermine a healthy, happy, the world’s most stressful and and energetic life. Fortunately, demanding job. learning to moderate your response to stress, making some smart lifestyle

JFK

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8 ADRENAL ADVOCATES Feel Better with Botanicals ASHWAGANDHA. This adaptogenic

herb helps keep your body in balance during times of stress thanks to natural hormone precursors called withanolides. The primary way it does this is by turning withanolides into usable hormones when the body needs them. During one randomized, doubleblind, placebo-controlled clinical trial, 64 stressed-out people took either 300 mg of ashwagandha or a dummy pill twice a day for 60 days. At the end of the study, those taking the adaptogen showed a 76 percent drop in the physical symptoms of stress. Plus, they suffered significantly less insomnia, social dysfunction, and depression than the placebo group. What’s more, their cortisol levels were considerably lower.

LICORICE ROOT EXTRACT. Long before

licorice became a favorite among candy lovers, it was used medicinally to treat a number of conditions. Today, science has found that licorice slows the breakdown of adrenal hormones to help maintain healthy levels. During one study, researchers discovered that licorice root extract supports healthy adrenal function by increasing cortisol levels in saliva. Another trial of 20 healthy men and women found that licorice root supplementation boosted DHEA in all the participants in just one week.

REHMANNIA.

Preliminary research into this littleknown herb suggests that it may help to prevent or even reverse damage to the

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pituitary and adrenal glands—critical actions to optimize HPA axis function during times of prolonged stress. Popular in Traditional Chinese Medicine, rehmannia is also used in many adrenal formulas because it is said to balance the “yin” in the body.

Signs of Adrenal Dysfunction We are all familiar with the signs of early adrenal dysregulation— you overreact to even the slightest irritation, you require caffeine to jumpstart your day, and you may feel “wired but tired.” But when cortisol and other stress hormones are elevated on a regular basis, you may experience the following symptoms:

• ABDOMINAL DISCOMFORT OR PAIN • ANXIETY OR APPREHENSION • APATHY • APPETITE CHANGES • BOWEL CHANGES • COMPULSIVE OR OBSESSIVE BEHAVIOR

RHODIOLA. This adaptogenic herb has

been shown to reduce fatigue while improving both mood and cognition when you’re feeling anxious. Studies have found that, when taken prior to a stressful event, this herb can keep those anxious feelings in check and boost your performance. Rhodiola also supports immune health. But to make sure you’re getting all that rhodiola has to offer, choose a supplement that is standardized to contain at least 5% rosavins and 1.8% salidrosides.

Nutrients That Maximize Adrenal Function THE Bs. The B vitamins are critical

for energy production, but they can be readily depleted during times of prolonged stress. That’s why supplementation is critical if you’re suffering from adrenal dysregulation. Among the most important is B5, which supports healthy adrenal function and is involved in the synthesis of cortisol. B6 is also key for supporting the action of your stress hormones and for a healthy stress response. And don’t forget vitamins B1 and B2, which are essential for energy production. The best way to ensure you’re getting all the Bs you need is by taking a comprehensive

• CONFUSION • CRAVING FOR SWEETS • DEPRESSION • DIFFICULTY FALLING ASLEEP OR STAYING ASLEEP • DIFFICULTY FOCUSING • DIFFICULTY WITH MEMORY • DIZZINESS UPON STANDING • EXCESSIVE SLEEPINESS • GENERAL FEELING OF WEAKNESS OR FATIGUE • HEADACHES • HEART PALPITATIONS • INCREASED HEART RATE • INSOMNIA • JOINT PAIN • LOSS OF BODY HAIR • MUSCLE ACHES OR PAIN • SKIN REACTIONS (ECZEMA, HIVES) • SORE THROAT • UNEXPLAINED WEIGHT LOSS 31

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HABITS TO HELP YOU POWER UP! When adrenal dysregulation has knocked you flat, the following changes to your routine can help you recharge and better manage those everyday stressors:

• Build a diet around high-quality protein, healthy fats, and plenty of nutrientrich produce.

• M inimize how much sugar and processed food you eat.

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B-complex offering 100 mg of each of these important nutrients.

DHEA. Short for

dehydroepiandrosterone, DHEA is a precursor to the sex hormones estrogen and testosterone that are produced by the adrenal glands. But when cortisol levels go up, DHEA levels go down. Adding insult to injury, DHEA production drops off as you age. But adding a supplement can blunt cortisol’s ill effects and help to fortify our resistance to stress. As a bonus, some research suggests that DHEA also lowers cholesterol levels, helps maintain healthy blood sugar levels, boosts cognition, protects against bone loss, improves mood, and even enhances libido!

L-TYROSINE. This non-essential • Stay hydrated with good old fashioned H2O.

• Skip caffeine and other stimulants.

VITAMIN C. This antioxidant vitamin • Engage in moderate exercise like yoga, tai chi, or walking.

• Download a meditation app and get into the OM zone for 10 minutes each day.

• Aim to get 7 to 8 hours of high-quality sleep every night. 32

amino acid aids in the production of two neurotransmitters, dopamine and norepinephrine. Indispensable for normal adrenal, pituitary, and thyroid function, l-tyrosine was shown by researchers at the State University of New York Downstate to support adrenal balance by modulating the adrenal glands' production and release of stress hormones.

is a cofactor in both adrenal hormone production and secretion. It’s also been shown to modulate cortisol levels. But since stores of C can easily be depleted by cigarette smoke and environmental toxins, it’s smart to take a daily dose of supplemental C to make sure you’re getting all of its adrenal-supporting benefits.

Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a medical practice in California. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people.

Could Food Sensitivities Be Behind Your Adrenal Issues? You face hundreds of stressors every day: From rush hour traffic to your job or your kids, or even due to an injury or illness. But these common factors aren’t the only stress triggers contributing to adrenal dysfunction. Food sensitivities—not to be confused with true food allergies—can tax your adrenal glands. Sensitivities can take hours or even days to appear and the reaction they trigger can include seemingly random symptoms such as depression, cloudy thinking, headache, joint pain, skin rashes, or chronic sinus issues. Because these symptoms seem to have no connection to what you ate three days ago, food sensitivities can often be hard to recognize. But under the surface, they trigger an immune response that puts—and keeps—your adrenal glands on alert. Common foods that trigger sensitivities include gluten, dairy, and food additives, but any food can cause a reaction. One way to determine if food sensitivities are contributing to adrenal dysfunction is through an elimination diet. You can also work with an integrative physician or naturopath to obtain a blood test that measures your IgG immune reaction to a wide variety of foods.

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ave you ever noticed that some people are always healthy and energetic while others seem to catch every little bug that’s going around? Is it simply luck of the draw? No. The difference between the two likely lies in how robust each person's immune system is.

Meet Your Immune System

A healthy immune system is a complex network of specialized organs and cells that, when working in concert, are capable of dealing with the constant barrage of bacteria and viruses you are exposed to day in and day out. It’s your 24/7 knight in shining armor that keeps you alive and well. A strong immune system offers protection in a number of ways: • It creates a barrier that prevents harmful microorganisms from entering your body. • It carries out “search and destroy” missions to find and eliminate those bacteria and viruses that do get into the body. • It prevents harmful bacteria and viruses from reproducing.

Stay Well

This Winter Healthy ways to sidestep cold and flu season

• It triggers the destruction of damaged cells in a process known as apoptosis. Yet, as efficient as this internal defense system is, there are a number of factors that can undermine your immunity. Topping the list is age. As you grow older, your ability to fight off disease diminishes, possibly because the body is less able to produce immune cells. This may be why the elderly are more vulnerable to infections. Study after study also confirms that exposure to chronic stress, a lack of physical activity, and a steady diet of nutritionally bankrupt foods can weaken even the strongest immune system. Luckily, these are factors you can control.

Your Winter Survival Toolkit 34

A daily dose of the following nutrients can help to proactively fortify your immune system. Plus, this all-natural

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Feel like you need some

BosMed™ Respiratory Support provides healthy bronchial, lung, and sinus function support for the times when you need a breath of fresh air. This unique combination of strong herbal ingredients—including clinically studied BosPure® Boswellia—works with the body’s own pathways and immune system to support healthy lung function without causing drowsiness or jitters.*

New!

Just breathe

with BosMed Respiratory Support.*

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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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arsenal can come to the rescue if you do find yourself under the weather. Elderberry possesses potent immune-modulating and antioxidant properties thanks to its high flavonoid content. But perhaps this herb’s greatest claim to fame is its antiviral properties that give it the ability to fight the numerous strains of the flu. Studies show that elderberry flushes the virus out of the body by inducing both perspiration and bronchial secretions. And a randomized, double-blind, placebo-controlled study of 60 flu patients found that people taking elderberry extract got relief from their symptoms four days earlier than their placebo-taking counterparts. More recently, a double-blind, placebocontrolled trial found that elderberry supplementation reduced the symptoms and the duration of the common cold among air travelers. But you don’t need to wait until illness strikes to experience elderberry’s benefits. To effectively guard against the seasonal onslaught of cold and flu viruses, take a proactive dose of black elderberry extract daily. For best results, look for a clinically studied, freeze-dried elderberry supplement that has been standardized to contain a high level of specific flavonoids known as anthocyanins. Propolis is a waxy substance collected from plants by bees to fortify their hives. Studies have found that it can also fortify

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your immune system, thanks to its antibacterial, antiviral, antifungal, and anti-inflammatory properties. Studies show that propolis is effective against a variety of upper respiratory infections, including strep throat and the flu. It’s proven to be such an effective antimicrobial that one study suggests it might even have potential as an alternative treatment for drugresistant bacterial infections like certain yeast infections and MRSA. Yet, as effective as propolis is for treating an active infection, it can also be used preventively on a daily basis to help maintain a healthy immune response. Just be aware that the quality and effectiveness of propolis supplements vary widely. To get the maximum power of propolis, look for a purified European product listed on supplement labels as GH2002. Vitamin A, in the form of retinyl acetate, has been widely shown to modulate the immune system and provide powerful protection against infection thanks to its ability to trigger a healthy antibody response. Antibodies are proteins produced by immune cells that act as warriors against harmful pathogens and toxins. Vitamin A is also essential for innate (the immunity you’re born with) and adaptive (the immunity you develop) immunities. But perhaps this nutrient's most important role is its ability to enhance the immune system found in the mucosal lining of the gut. This, in turn, helps prevent bacteria and viruses from crossing the intestinal lining and entering the bloodstream.

COLD OR FLU? Forget the Antibiotics!

Antibiotics can be a great tool if you are suffering from a bacterial disease like bronchitis or strep throat. But they won’t do a thing for a viral illness like a cold or the flu, and will indiscriminately kill off the beneficial bacteria your body needs to stay healthy. Worse yet, taking an antibiotic unnecessarily can increase the risk of antibiotic resistance—which means that antibiotics may not work when you really do need them.

Vitamin C is quite possibly the best know immune stimulant on the planet. Studies show that several types of immune cells accumulate vitamin C and use it to perform their tasks. This water-soluble antioxidant also neutralizes free radicals, reduces DNA damage, and prevents the conversion of nitrates (from tobacco smoke, smog, and cured meats like bacon) into cancer-causing substances. If that wasn’t enough, vitamin C acts as an anti-inflammatory and helps to recycle vitamin E, giving it new life. What’s more, several studies suggest that taking vitamin C may keep colds at bay. For those who do succumb to the sniffles, increasing the level of vitamin C in the body may shorten the number of days they're under the weather. Vitamin D has gained notoriety for its wide-ranging health benefits—and now you can add immunity to the list. According to a group of Belgian researchers, vitamin D modulates both innate and adaptive immunities, acting directly on white blood cells. Making sure you have enough vitamin D circulating in your blood can also help keep everyday maladies at bay. Laboratory studies indicate that the nutrient may help immune cells identify and destroy the bacteria and viruses that make you sick. Yet, as beneficial as vitamin D is, most Americans don’t get enough, which is why it’s important to add a vitamin D supplement to your daily routine. Zinc is critical for a healthy immune system. Not only does it help convert ordinary white blood cells into specialized immune cells, it also acts like a first responder at the earliest signs of a cold. Studies show that a dose of zinc taken within the first 24 hours of a cold can shorten its duration and severity. For prevention, you only need about 15 mg per day.

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KNOWLEDGE IS POWER, ESPECIALLY FOR YOUR

.com

Get Answers at LISTEN! Terry Talks Nutrition—a live internet radio show Sat. and Sun. mornings 8-9 am (CST) at TerryTalksNutrition.com or hear past shows anytime. Listen to podcasts in iTunes: TerryTalksNutrition

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READ! Sign up for the FREE Weekly Health Newsletter and learn why Nutrition is the Answer, NOT Drugs! TerryTalksNutrition.com Follow Terry on Facebook: facebook.com/TerryTalksNutrition

WATCH! Learn from the world’s leading doctors and health experts on our educational YouTube Channel.

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Examples of informative webinars: Terry Lemerond: Better Than Chemo: Grape Seed Extract & Curcumin for the Prevention and Treatment of Cancer Holly Lucille, ND: Not Your Mama’s Turmeric! Gaetano Morello, ND: Nature’s Anxiety Miracle Kulreet Chaudhary, MD: Build a Smarter Gut for Spontaneous Weight Loss Ajay Goel, PhD: Curcumin for Cancer, Depression, Pain Relief, and More

Discover answers on a wide variety of topics including: Curcumin and Cancer, Thyroid and Adrenal Problems, Diabetes, Cholesterol, Aging, Weight Management, Natural Pet Health, and so much more!

Terry Lemerond—Natural health pioneer and expert with over 40 years’ experience including industry “firsts” in research, botanical standardization, and innovation.

WHAT’S YOUR HEALTH QUESTION? Terry Has the Answers to Improve the Health of America!

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Herbal HELPERS A CLOSER

LOOK

AT BOSWELLIA The multi-tasking natural medicine When a singular botanical offers solutions that address so many conditions—that’s worth a closer look. Inflammation and oxidation are factors that contribute to many serious health issues. When these are under control, the likelihood of developing chronic maladies like asthma, IBS, psoriasis, arthritis, heart disease, gout— and even some forms of cancer—may be lessened. Unfortunately, for much of the population, inflammation and oxidation are rampant due to stressful lifestyles and poor food choices. For those looking for a safe, more natural solution—try boswellia. Boswellia is the prized resin from a tree native to India that has shown itself to be the beneficial part of the botanical. The resin, also known as “tears,” is obtained through a scraping process on the bark of the tree. While boswellia has been used through the ages, it’s only in the past few decades that researchers have come to understand the full potential of the extracted boswellic acids obtained from the tears. One of the resin 38

extracts, acetyl-11-keto-beta-boswellic acid (AKBA), has been found to treat a variety of inflammatory diseases. The key is AKBA’s ability to block a certain inflammation pathway in the body called the 5-LOX pathway. Inflammatory activity in this particular pathway can lead to a broad scope of issues—from cardiovascular to intestinal and respiratory conditions. Finding that boswellia can block the 5-LOX pathway has been an amazing discovery for anyone seeking a safe way to deal with inflammation and pain. Even though boswellia shines as a singular solution to address the inflammation that can result in so many ailments, that doesn’t dismiss it as an excellent choice to be combined with other botanicals. For respiratory issues like asthma, allergies, and COPD, boswellia compliments herbs like ravintsara for opening bronchial airways, myrtle for clear bronchial support, and thyme for healthy lungs. The synergistic combination of these time-tested herbals, along with boswellia, results in a stronger immune system and can allow those afflicted to breathe easier. The same concept works when it

comes to intestinal woes like IBS, Crohn’s disease, and celiac disease. Adding coriander for a healthier bacterial balance, fennel for support of the mucosal lining of the stomach and intestines, caraway seed to help relieve gas, bloating, and cramping, and peppermint to soothe the intestines is also a great pairing with boswellia for support and relief. One important caveat: It’s “buyer beware” as not all boswellia products are standardized. Some unstandardized products contain as little as 1 percent AKBA, and others contain an inflated amount with as much as 90 percent AKBA. It’s important to look for boswellia products standardized to specified levels of boswellic acids—at least 10 percent naturally occurring AKBA. With this benchmark in a standardized product, you get the level of AKBA needed. This specified level of standardization also assures that you are not getting an undesired, naturally occurring, pro-inflammatory compound in boswellia called beta-boswellic acid. You want a supplement that achieves the delicate balance of getting at least 10 percent AKBA and virtually no betaboswellic acids to ensure you’re getting all of the good and none of the bad. Whether you choose boswellia for respiratory health, intestinal health, immune health, osteoarthritis relief, or overall health—the “multitasking” nature of a standardized boswellia can make an important difference in your natural medicine cabinet.

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My doctor recommended fish oil. Vectomega was even better. ®

NO FISH BURP S

•

JUST ONE DAILY

My doctor told me to take fish oil to boost my intake of heart-healthy omega-3s, but I found Vectomega® instead. This revolutionary product delivers bioidentical DHA/EPA omega-3 fatty acids that are great for my heart and brain, without the fish oil. I’m not a fan of fishy burps, but I am a fan of healthy cholesterol numbers and optimal brain function—which makes Vectomega the perfect choice for me.*

Real Omega-3s produce real results. Try Vectomega today. EuroPharmaUSA.com MONEY-BACK GUARANTEE *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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CHOLINE

1 1 by Gaetano Morello, BSc, ND

Did you know there’s a single nutrient that can boost energy levels, increase mental sharpness, support healthy metabolism, assist in graceful aging, and even reduce the risk of some cancers? That nutritional dynamo is choline, and chances are, you’re not getting enough of it in your daily diet. According to a 2016 study, less than seven percent of Americans consume an adequate amount of choline-rich foods to make a positive impact on their health.

THE COMEBACK NUTRIENT

Choline is a water-soluble nutrient that’s crucial for the optimal functioning of every cell in your body and is especially vital to the brain, liver, and nervous system. It’s also extremely important during pregnancy for healthy fetal development. The body makes a small amount of choline, but it’s up to you to get additional support from your diet. The number one way to increase choline intake? Eat eggs. Unfortunately, back in the 1970s, doctors started advising their patients to stop eating eggs, deeming them unhealthy due to their cholesterol content. Choline—found in egg yolks—became neglected by association. People started turning to egg whites or egg substitutes as their new breakfast staple, causing 40

choline intake to take a significant nosedive into unhealthy territory. Lack of adequate choline in the diet may be to blame for an array of health issues, ranging from fatigue and anxiety to cognitive decline and liver damage. In 1998, the Food and Nutrient Board of the Institute of Medicine confirmed the importance of increasing choline intake to support many vital functions in the body. But it wasn’t until years later that experts finally backpedaled on their health advice to avoid cholesterol and declared that saturated fat should be limited instead. (Suddenly, eggs weren’t looking quite so sinister.)

HOW MUCH IS ENOUGH

Your body uses choline for liver function, muscle movement, neurotransmitter support, and cellular health. In fact, choline has even been noted for its ability to lower the risk of breast cancer. A study of over 3,000 women at Icahn School of Medicine of Medicine at Mount Sinai in New York showed that a high dietary intake of choline was associated with a lower risk of breast cancer. Participants consumed a daily average of 196 mg to 455 mg of choline, with those who consumed the most averaging a 24 percent reduced risk of developing the deadly disease.

The Institute of Medicine now lists Adequate Intake (AI) amounts for choline at 550 mg/day for males and 425 mg/day for females. Pregnant or breastfeeding women should aim for 450-550 mg/day. Egg yolks pack a whopping 147 mg each, making them breakfast stars once again. Choline is also found in a variety of other healthy foods, including peanuts, chicken, salmon, spinach, and Brussels sprouts. If you find it difficult to incorporate choline-rich foods into your diet, but still want to reap the benefits, try a choline supplement. Choline is often paired up with B vitamins for even greater results. Look for a choline product that contains bioactive forms of B6, B12, and folate for optimal support. Gaetano Morello, BSc, ND, is a licensed naturopathic physician practicing in West Vancouver, British Columbia. He is a clinician at the newly formed Complex Chronic Diseases Program at BC Women’s Hospital in Vancouver, making him the first Naturopathic Doctor working at a leading North American Hospital. Dr. Gaetano is the author of Whole Body Cleansing and Cleanse: Ultimate Inside-Out Approach, as well as a contributing author to A Textbook of Natural Medicine and a member of the Quality Assurance Committee for the College of Naturopathic Physicians of British Columbia.

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A Healthy Thyroid Does This and More! Healthy Hormone Levels • Immune System Support • Revives Metabolism • Supports Cellular Health: •

Breast, Uterine, Ovary, and Prostate

Weight Management† • Restores Your Energy • Enhances Detoxification* •

It’s impossible for the thyroid to function properly without adequate levels of iodine and L-Tyrosine.

— Robert Thompson, MD Anti-aging, Holistic Practitioner Author of What Doctors Fail to Tell You About Iodine and Your Thyroid.

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†In conjunction with a healthy diet and exercise regimen.

Up to 80% of Americans deal with occasional

headaches due to stress or fatigue. If you’re one of them and want an effective—but safe—option, you can finally fight back. Curamin® Headache Relief*† provides the nutrient power you need to get past the headache and back to feeling great.*† Clinically studied and targeted nutrients Take as often as you need—safe and effective • Relieves headaches without risks*† • •

†Occasional headaches due to stress or fatigue.

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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LIFESTYLES

Fabulous

FIBER! “An apple a day” revisited by Rebecca Snow

iber. It has been touted for decades as a necessary and healthy component of one’s diet, mainly for the purpose of regulating digestion. Technically, fiber is not a nutrient because it is not digested and absorbed by the body. Rather, fiber enters the colon undigested where it can be transformed by gut bacteria. Naturally occurring, fiber is derived solely from plants and is classified by insoluble and soluble. Insoluble fiber adds bulk to the stool and soluble fiber absorbs water and moistens the stool. However, this distinction has less relevancy in daily living because most plant foods contain both soluble and insoluble fiber. Fiber is particularly beneficial for the health of our gut microbiome. We now know that the organisms that live in our gut contain 100 times more genes than what is found in the rest of our body. Due to advances in research of the gut microbiome, a more contemporary classification system for fiber is fermentable and non-fermentable. For example, fructooligosaccharides are a type of fermentable fiber found in bananas, onions, asparagus, and Jerusalem artichokes. Fermentable fibers are called “prebiotics” because they act as a food for the bacteria in the colon. These prebiotics help to shift the composition of the microbes in the gut and provide numerous health benefits—reducing obesity and

inflammation, lowering cholesterol, improving blood sugar, reducing the risk of osteoporosis and colon cancer, improving mood, and supporting the immune system. The typical American eats 15 grams of fiber per day, which falls far short of the Institute of Medicine’s recommendations of 25 g for women and 38 g for men. Many health practitioners consider these numbers the minimum amount of fiber needed, but not the optimal. Most of the animal research on the health benefits of fiber as a prebiotic, translate to a human dose of 50 g per day. For the majority of people, more fiber is better. However, for individuals with acute inflammation in the gut—those with inflammatory bowel disease, Crohn’s disease, and diverticulitis—it is best to eat a lower-fiber diet during times when the condition is acute or at least until the flare resolves. After the acute inflammation resolves, increasing fiber is helpful to prevent recurrent flares. Another group of fiber-sensitive people are those with irritable bowel syndrome with diarrhea (IBS-D). Those with IBS-D may be sensitive to certain fermentable carbohydrates in the diet called FODMAPs. High FODMAP foods include beans, wheat, dairy, soy, onions, apple, and broccoli. When someone with IBS-D has trouble with three or more of the above foods, it may

be smart to try a low-FODMAP diet. You can learn more about FODMAPs at Monash University http://www.med. monash.edu/cecs/gastro/fodmap/. For most people, though, boosting fiber intake is best. The best way to increase fiber in your diet is to eat a variety of whole foods, such as beans, nuts, seeds, fruits, and vegetables. A 430 calorie meal that contains ½ cup black beans (7.5 g), ½ avocado (8 g), and 1 cup sweet potato (6.5 g) provides 22 grams of fiber at a single sitting! Beans are particularly high in fiber, but are hard for some people to digest. Soaking beans overnight and cooking them with aromatic herbs like cumin, cinnamon, ginger, and fennel can reduce their gassiness. Rebecca Snow is an herbalist, nutritionist, and educator who has a private practice in Catonsville, MD. Rebecca was the founding director of the Master of Science in Nutrition & Integrative Health at Maryland University of Integrative Health, where she worked for 10 years in a variety of roles as faculty, clinic supervisor, and administrator. She is a Certified Nutritional Specialist through the Board for Certified Nutritional Specialists, a licensed nutritionist in the State of Maryland, and a registered herbalist with the American Herbalist Guild. You can find out more about the author at her site: www.rebeccasnow.com.

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LIFESTYLES

HEALTHY ARTERIES begin here!

Healthy Arteries features bioidentical mesoglycan. â&#x201E;¢

This powerful ingredient has clinical research demonstrating benefits for healthy blood circulation beyond its artery-supportive abilities. The result? Life-enhancing benefits for your heart, eyes, legs and brain!* *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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Sauces are the key that boosts flavor, moisture, and visual appeal in your cooking. It’s also what aids in creating the magic in the kitchen. To change the monotonous feeling of cooking the same thing over and over again, a sauce can change everything, making even the most boring food so much more exciting and desirable. The French have a saying, “La sauce c’est tout.” The sauce is everything. That plain chicken breast, grilled fish, or meat is suddenly transformed.

All cuisines around the world have their favorite sauces. A sauce can be a vinaigrette, salsa, tomato sauce, cashew sauce, mayonnaise, herb butter, hollandaise, or barbeque sauce—there are endless possibilities. What is important is that you experiment and find sauces you like that can pull a meal together and give a simple dish that finishing touch and flavor. The following sauces can be made ahead and stored in the refrigerator for a couple of days.

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LIFESTYLES

Sweet and H ot BBQ Sauce

This sauce has the sweetness of marmalade and the hotness of a Sriracha sauce. It can go on any protein dish after it is cooked giving it a sweet, hot, tangy flavor. 1/2 cup orange

marmalade

Roasted Tomat o Chipotle Sauce

This sauce is excellent over any protein or egg dish.The key to the earthy color and taste is to roast the ingredients first before adding the smoky flavor of the chipotle chili. 2 medium whole tomatoes

2 tablespoons Sriracha sauce or chili paste

½ medium onion, with skin

1 tablespoon rice wine vinegar

2 garlic cloves, with skin

1 teaspoon toasted sesame oil

½ chipotle chili in adobo sauce (more if you like it hotter)

1 teaspoon grated ginger (1-inch piece skinned) 1 teaspoon soy sauce or coconut aminos Directions

In small mixing bowl, whisk all ingredients together. Makes ½ cup.

1 tablespoon extra-virgin olive oil ½ teaspoon salt Directions

Roast tomatoes, onion, and garlic cloves under the broiler, turning occasionally until tomatoes become soft and vegetables char. Remove skins from onion and garlic. Put vegetables in a blender with the chipotle chili and blend until smooth. Heat oil in a skillet over medium-low heat. Add vegetable blend and cook, uncovered, stirring for 10 minutes or until sauce begins to darken. Serve hot. Makes 1 cup.

DI YMayo

This homemade mayonnaise is nothing like the stuff you find in your local grocery store. Instead of being bland, it’s light and lemony and so good that it can even stand on its own as a dipping sauce for crudities or artichokes.

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Goat Cheese Anchovy Sauce

LIFESTYLES

Wasabi Horseradish Sauce

Red P epper P umpkin Seed Sauce

The goat cheese and the anchovies offer a creamy, salty sauce that is excellent on any grilled or roasted food. It can be served warm or cold.

The pumpkin seeds and peppers combine to create complex flavors that complement beef, pork, or chicken. If using packaged pumpkin seeds, opt for raw and unsalted.

4 ounces goat cheese ¼ cup water

This sauce has a creamy, Asian spice flavor. Try it on grilled seafood, chicken, or steak. This sauce also lends a spicy flavor to tuna salad mixed with chopped apples and celery.

2 tablespoons olive oil teaspoon ½ Worcestershire sauce 2 anchovy filets, chopped 1 tablespoon parsley or a small handful Salt and freshly ground pepper to taste Directions

Blend all ingredients in a blender until creamy in texture. Makes about ½ cup.

1 cup pumpkin seeds ½ cup red peppers, skinned, seeded, and chopped (bottled is fine) ½ cup basil leaves ¼ cup olive oil 2 tablespoons red wine vinegar 1 teaspoon salt Freshly ground black pepper Directions

In an ungreased skillet, toast the seeds lightly, stirring them constantly until they begin to swell and start to pop. Do not let them brown. Add all ingredients to a blender and blend until smooth or slightly rough in texture. Add more water if you would like a thinner sauce.

½ cup organic mayonnaise, preferably homemade ½ cup whole milk organic plain yogurt 1 tablespoon lime juice Grated zest of one lime 1-2 teaspoons wasabi powder 1 teaspoon prepared horseradish ½ teaspoon salt Directions

In small bowl, mix all ingredients together. Cover and chill. Makes 1 cup.

Cover and chill. Makes 1 cup.

1 large egg, room temperature 2 tablespoons freshly squeezed lemon juice ¼ cup plus 1 cup mild-tasting olive oil (not extra virgin) ½ teaspoon dry mustard ½ teaspoon salt Place the egg, lemon juice, ¼ cup of olive oil, mustard, and salt in the bowl of a food processor. Replace the lid and blend on medium until the ingredients are combined. Slowly drizzle a steady

stream of the remaining cup of oil into the food processor via the tube. This should take two to three minutes. Once all of the oil has been incorporated and the mayo has thickened, open the lid and scrape the finished product into a lidded jar. Refrigerate for up to one week. Tip: If your mayo fails to thicken, try adding an additional egg and reblending in the food processor or with a stick blender. Makes 1½ cups.

Sharon Crayton is author of One Taste: Vegetarian Home Cooking from Around the World and an e-book, Fresh Moments: Simple Pairings from Food and Drink. Intimately involved in cooking, food, and herbs for more than 30 years, she

lives in Santa Fe, New Mexico. sharonlouisecrayton.com

Check ou t her Cookbook

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LIFESTYLES

b e auty

weat and odor—our culture abhors them. It’s nearly shameful to show sweat outside of a workout, and it most certainly is shameful to…gasp… smell. With all the pressure to stay dry and smell sweet, it’s no wonder using deodorant and antiperspirant is a daily ritual for most. Yet, because deodorants and antiperspirants are absorbed into the skin, there has rightly been concern about the safety of their ingredients. Here’s a brief guide to the most concerning ingredients to be aware of. You may be surprised to learn that sweat does not have an odor. The smell is actually the result of the bacteria that break down the sweat after it is released from the sweat glands onto your skin. Deodorant addresses the bacteria in order to eliminate smell, while antiperspirant blocks the sweat glands from releasing sweat. While these chemical ingredients are used to kill germs, mask smell, and block sweat glands, they may have some unwanted side effects.

SWEAT the small stuff Know the ingredients in your deodorant

ALUMINUM

Probably one of the most controversial ingredients, aluminum-based compounds are the active ingredients in antiperspirants. They work by blocking the sweat glands, keeping perspiration from reaching the skin's surface. After a 2003 study was published in the European Journal of Cancer Prevention suggesting a potential link between antiperspirant use and breast cancer, concern grew. The study interviewed 427 women with breast cancer about their antiperspirant use, and found that women who regularly shaved and used antiperspirant developed breast cancer 15 years earlier than women who did not. However, the study’s methodology was highly criticized for not including a control group. Other critics, including the American Cancer Society, say that while there are strong epidemiologic studies in the medical literature that link breast cancer risk and antiperspirant use, no scientific research exists. 46

There have also been findings showing a correlation between Alzheimer’s patients and high levels of aluminum in their brains. This has made consumers concerned about the potential for aluminum absorption from antiperspirants to increase the likelihood of Alzheimer’s. However, critics say other sources could be responsible for the high levels of aluminum—not necessarily antipersiprants. While more conclusive research is needed, you can play it safe and choose an aluminum-free deodorant alternative.

TRICLOSAN

Many deodorants contain triclosan, an artificial antimicrobial chemical used to kill bacteria on the skin and other surfaces. Yet, triclosan is a known skin irritant and can cause contact

dermatitis. Additionally, studies indicate that triclosan may disrupt thyroid function and other important hormone systems. The American Medical Association discourages the use of triclosan as it may encourage bacterial resistance to antibiotics.

FRAGRANCE

Many deodorants and antiperspirants contain “fragrance” as an ingredient. It should be avoided as the chemical components of fragrance are protected as trade secrets and do not have to be disclosed. Often fragrance includes phthalates, solvents, stabilizers, preservatives, and dyes—to name a few. Phthalates are particularly problematic, as they have been linked to endocrine disruption, developmental and reproductive toxicity, and cancer. They have been banned from cosmetics in the

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WHEY TO

LIFESTYLES

LIFE

™

CHANGE YOUR

Whey Protein Enhanced with Curamin for Pain Relief

*†

• Relieves Pain*† • Boosts Metabolism* • Enhances Sports Performance* • Promotes Muscle Gain* • Prevents Muscle Loss* • Maintains Bone Health*

†Occasional muscle pain due to exercise or overuse. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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European Union, but are still ubiquitous in U.S. cosmetics. Don’t Worry—Go for a Natural Solution The great news is that many safe and natural options for addressing odor and perspiration are available today. Here are a few to get you started!

DEODORANT STONE

A deodorant stone is usually a large, smooth crystal of potassium aluminum sulfate that you wet and apply just like a common deodorant stick. Simple! (Potassium aluminum is a larger molecule than aluminum chlorohydrate and not thought to be absorbable through the skin.)

LIFESTYLES

HERBAL DEODORANTS

Look for deodorant sticks made with herbs such as calendula, a natural and gentle antiseptic that fights odor-causing underarm bacteria, or chamomile that has antibacterial properties and soothing, restorative qualities, too. Witch hazel is another great herbal ingredient to look for as it has skinsoothing properties. Derived from the bark and leaves of a shrub, witch hazel also helps to shrink the pores of the armpit and has calming properties.

ESSENTIAL OILS

Look for essential oils alone—or in a deodorant. Most have antibacterial properties including essential oils of

Skin Deep Cosmetics Database An excellent online resource called the Skin Deep Cosmetics Database on the Environmental Working Group’s website

(ewg.org/skindeep) can provide you with answers too. It assigns a safety rating to a vast amount of deodorants/antiperspirants that you can search for by brand name. You’ll find a summary of researched health information for each product’s ingredients. It will arm you with solid, researched information so that you can make smart consumer choices for your health!

rosemary, lichen, sage, lemongrass, and tea tree. They often have skin-soothing qualities as well, which is perfect for sensitive underarm areas. But if you are using an undiluted essential oil, be careful not to use it straight out of the bottle since some oils in concentrated amounts can cause skin irritation. To be on the safe side, dilute 12 drops of essential oil in one fluid ounce of a coldpressed carrier oil like almond oil before applying to underarms. You’ll find plenty of healthy options like these at your local health food store. Stay safe, smell sweet!

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LIFESTYLES

Tired Easily overwhelmed Muscle weakness Crave salty food Startle easily Less energy after exercise

RELAX. RECHARGE. RENEW with Adrenaplex ! EuroPharmaUSA.com49 *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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fitness K ICK UP

Your Workout with

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T HE TM

SWING

KETTLEBELLS

This is the center of the Kettlebell universe. When done properly, the swing burns approximately 22 calories per minute. That is roughly equivalent to running a six-minute mile—without the impact.

by Carol Ann Weber

HOW TO DO IT:

Want a change of pace from your

same old exercise routine? Or do you just want to boost your strength so you can safely handle physically challenging tasks like picking up heavy boxes, overpacked suitcases, or even your kids? Try kettlebells (KB). Kettlebells have gained new popularity in the last few years, as witnessed by the growing number of certified KB trainers, classes, videos, and books on the subject. Why? Because KB training addresses all aspects of physical fitness— strength, flexibility, coordination, balance, and endurance—and it does so with each movement. Best of all, it requires only a single piece of equipment. Pretty cool, right? All Ages, All Fitness Levels Sheri Kaminksi, NSCA, CPT/SFG, a certified kettlebell trainer based in Las Vegas, Nevada, decided to become a KB trainer after her neck and hand injuries from a 1987 auto accident improved dramatically as a result of the training. “With kettlebell training, every move is a full body move,” says Sheri, “and cardiovascular training is built in. When done with good technique, it trains flexibility, strength, cardio, and functional movement all at the same time!”

Although you might look at KB training as intimidating, the success rate for beginners—whether men, women, or seniors—is very high. Plus, it’s fun! When I asked Sheri if she modifies the training for men or women, she replied, “I train men and women together. The guys do their best to keep up.” 50

Stand with your legs slightly wider than shoulder-width. Place the kettlebell on the floor between your legs and slightly behind your heels. Grasp the KB with both hands. Swing the KB straight out in front of you as you stand up until your arms are chest high. Swing the KB down between your legs as you bend your knees and drop your hips. Keep your back straight. Swing the KB back up no higher than your chest as you return to standing position. Repeat.

THE

SQU AT Learning to squat properly is just about the most functional thing a person can do. HOW TO DO IT: Start in a low squat position with your feet wider than shoulder-width. G rasp the KB with both hands, handle facing the floor. Hold it at chest level. Stand up. Repeat.

T HE

FT I L D A DE

This is the "hinge" movement that is the foundation for the swing. More importantly, the same movement you use to deadlift can be used to lift heavy objects off of the ground, using the right muscles in a safe way. HOW TO DO IT: With your feet shoulder-width apart, place the kettlebell between your feet. Relax your shoulders and bend your knees slightly. With your back straight, lean forward, bending at the waist. Grasp the KB with both hands, keeping your head and neck aligned with the center of your body. L ift the KB, straightening your legs on the way up. L ean forward with back straight, lowering the KB towards the ground, but don’t let it touch. Come back up, straightening your legs. Repeat.

T HE

I SH K R U T

P U T E G This exercise teaches flexibility and it’s amazing for the shoulders and spine. It teaches you to move fluidly, and when you add the kettlebell, it requires strength, mobility, and skilled movement.

HOW TO DO IT: Start by lying on the floor with one knee bent and the KB held with the opposite hand straight above you. Raise your upper body to sitting position, still suspending the KB with your hand, supporting yourself with the other arm, one knee bent. Move to one knee on the ground, the other leg bent with foot flat on the floor. Stand up. Repeat.

What are Kettlebells? Made of cast iron, kettlebells range from 5 pounds to over 100 pounds, and are shaped like a ball with a handle for easy gripping. The unique shape—which originated 350 years ago as counterweights used to weigh out dry goods on market scales in Russia— allows you to transition from one exercise to the next without putting the weight down. This nonstop strategy, called "kettlebell flow," increases the overall fat-burning benefits, along with muscle-building perks, in significantly less time than ordinary weight lifting. Movements that include changing the weight from hand to hand as you swing the kettlebell up, or as you move laterally, are unique in the weight training world. In addition, KB’s whole-body movements require power from the legs and hips to move the weight, which are often missing with other types of training.

Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors. 51

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ALT ERNATIVE

MEDICINE CHEST Sea Buckthorn:

Sea buckthorn is a shrub that grows in the mountainous and coastal areas of Asia and Europe. This important berry contains not only omega-3, -6, and -9, but it’s also a great source of omega-7. When it comes to omega fatty acids, omega-7 has a unique and impressive ability to help assist with blood sugar management—a key for regaining hormonal balance. Be sure to seek out a clinically proven SBA24 sea buckthorn extract that uses a CO2 extraction process. This type of extraction process is 100% natural and works at very low temperatures to preserve the constituents of this sensitive plant and provide a high yield of the omega fatty acids that matter. Bonus? Studies suggest that regularly popping a sea buckthorn supplement can ease vaginal dryness among women who are in the midst of menopause. Another plus? Because estrogen plays a role in plump, healthy skin, a hormone imbalance can affect how skin appears as it ages. Sea buckthorn’s elusive fatty acid, omega-7, is essential to collagen production which helps with healthy skin, hair, and nails.

rom the moment puberty arrives, hormones start working overtime, sending messages to organs like the ovaries, adrenal glands, and thyroid. That includes a group of hormones that everyone knows by one familiar name—estrogen. While this marvel of the endocrine system works in conjunction with other hormones and performs many necessary functions, estrogen and the other hormones, as a rule, simply don’t stay steady. What happens to the body because of this rise and fall has been studied by researchers for decades, yet they still can’t fully explain everything about this hormonal roller coaster ride that many

ESTR HELP IN

BAL

DIM:

DIM, which stands for diindolylmethane, is a natural plant nutrient found in cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, and kale. But you would have to eat at least two pounds of this type of vegetable daily to get the amount of DIM necessary for potential estrogen and progesterone balance. Even then, effective DIM absorption would still be a problem. That’s why DIM supplementation is a great answer. It doesn’t increase or decrease estrogen, but instead shifts or re-routes how it is metabolized in the liver. When estrogen has done its work and is ready to head for the liver to be broken down into metabolites, there are two different pathways it can take. One is the desired pathway, and one isn’t. Estrogen that is broken down in the undesirable pathway ends up in metabolites that are responsible for Black cohosh many of estrogen's unwanted actions, including hormonal-dependent has been around for cancers. DIM can be the key to directing estrogen down the hundreds of years. Although right path and helping your liver make more of the good the plant is native to North America, metabolites. For effective results, look for a product it gained popularity in Europe over 60 specially formulated to contain 120 mg of years ago. Black cohosh is now accepted globally DIM complex standardized to 25 as a natural treatment approach for relieving hot flashes percent DIM per dose such as and other symptoms of menopause. Modern studies have found BioResponse DIM. that the herb is an effective way to ease hot flashes and night sweats,

Black

as well as insomnia and other menopausal symptoms. The effectiveness of black cohosh comes down to understanding what concentration, standardization, and dosage levels you are taking. More is not better. Instead, pay attention to the

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women experience, especially during puberty, pregnancy, and perimenopause. The result of this constant fluctuation can lead to an abundance of estrogen responsible for problems like PMS, postpartum depression, and a long list of diseases including breast cancer, endometriosis, ovarian cancer, and thyroid problems. The ability to maintain hormonal balance is key to getting off the roller coaster and back to a vibrant life. In this edition of “Alternative Medicine Chest,” our focus is that sometimes elusive, but desired state: balanced estrogen.

LIFESTYLES

Curcumin:

Practitioners of Traditional Chinese and Ayurvedic Medicine have relied on turmeric for a broad range of health benefits. For medicinal use, an active compound is extracted from the rhizome (underground stem) called curcumin. Today, more than 8,000 studies point to curcumin as the power behind the herb. Curcumin has been shown to be a potent antioxidant that supports the body’s inflammatory response. It also supports healthy liver function to help effectively eliminate toxins that mimic estrogen and contribute to estrogen dominance. To enhance absorption and make curcumin more active after absorption, look for a clinically studied BCM-95 curcumin with turmerones.

OGE N: FINDING THE

ANCE Grape Seed Extract:

Grape seed—already known for many health benefits—is now being looked at as a nutrient that can add balance to female hormonal health. That’s because it can play a part in inhibiting an enzyme that causes higher estrogen conversion. Researchers found that grape seed extract could help suppress estrogen in tissue that has excess amounts of estrogen without robbing its production from healthy tissue. In a double-blind, placebocontrolled, clinical study published in the journal Menopause, grape seed extract improved a variety of health factors for women in menopause. The study was divided into three grape seed groups, one low, one high, and one placebo group. Both grape seed groups saw a reduction in anxiety and other health issues while those in the high-dose group also saw improvement in symptoms type of like hot flashes and insomnia. The secret to grape seed extract’s benefits is OPCs extraction and (oligomeric proanthocyanidins). But not all OPCs are created equal. Unless concentration of the the extract you choose provides tannin-free, low-weight molecular black cohosh you choose. OPCs, you are missing out on absorption. Be careful as most European studies have shown that standard grape seed extracts supply large tannins that a 13 mg per day dosage is optimal. The are not well utilized by the body. Stick with North American herb was initially thought to be a tannin-free OPCs. That way you are phytoestrogen, but further scientific studies have disproved assured optimal absorption and that theory, making it an excellent choice for women who can’t take cellular support. estrogen. It’s important to choose a black cohosh product from a reputable

Cohosh:

dietary supplement company since there have been reports of adulteration of some brands.

Ask

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LIFESTYLES

the

DOCTOR

REAL ANSWERS for REAL PEOPLE by Robert Corish, MD

I am in my 40s and still suffer from acne. I’ve tried medicated face washes, creams, antibiotics, and nothing has seemed to make a difference. Is there something else I should be doing?

A: While most doctors treat acne

with an external approach, many do not think about the internal environment that may be creating the problematic acne in the first place. Your skin is the largest organ in our body, and can give you clues to what’s going on behind closed doors (or pores). While acne can have a variety of causes, many of the underlying similarities result from an imbalance of healthy gut bacteria. Excessive amounts of pathogenic bacteria in and on your body can result in chronic inflammation, which can manifest itself as “skinflammation” conditions like rosacea, dermatitis, and acne. To decrease chronic inflammation, it is important to focus on controlling diet, stress, toxins, and include ingredients that can help prevent breakouts in the first place.

VITAMINS:

Vitamin A in the retinyl form is 54

a potent antioxidant and antiinflammatory. It also helps to keep pores from becoming clogged with dead skin cells and excess oil. Vitamin C is a building block of collagen, which is incredibly useful for the prevention and healing of acne scars.

MINERALS:

Zinc is an essential mineral that helps to strengthen your immune system. Zinc can decrease the amount of acne-promoting bacteria, like Propionibacterium acnes, and researchers have shown that many patients who have acne are also deficient in this crucial nutrient. Sulfur is also an antibacterial and is necessary for the production of glutathione, your body’s master antioxidant.

HERBS:

Boswellia is a powerful antiinflammatory and decreases the production of inflammatory

compounds that may play a role in skin eruptions. Burdock has been shown to decrease acne lesions, even the inflammatory kind. Comfrey cream that is free from pyrrolizidine alkaloids (PA) can be used on active breakouts to help reduce inflammation and accelerate wound healing.

PROBIOTICS:

Supplementing with humanstrain probiotics can also help restore balance in the intestinal tract, which can be incredibly beneficial for the health of your skin. Probiotics have been shown to modulate the effects of stress on the gut-brain-skin axis. If you are on any prescription medications for acne, it is encouraged to keep your dermatologist aware of any supplementation you may be doing, as they may have additional recommendations.

When You Want the Power of Elderberry, Turn to a Pro Good Health TM

LIFESTYLES

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Ask

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LIFESTYLES

the

DOCTOR

continued

I have bad breath. I brush my teeth regularly, but it doesn’t help. What can I do?

A: Bad breath can be embarrassing,

but it often means there is some underlying gum inflammation or disease. As food is broken down by the bacteria in your mouth, sulfurbased gases are released that create an unpleasant odor. Causes of halitosis (bad breath) include certain foods or medications, smoking, dehydration, and poor dental hygiene. If left untreated, gum disease can lead to more serious health conditions, like heart disease. It is important to seek proper treatment, but there are natural options that have been scientifically tested to decrease the amount of harmful bacteria and oral inflammation. Essential Oils for Oral Health: These powerful compounds are part of the plant’s natural defenses, or immune system, and can have similar effects in humans. While not all oils should be ingested, there are specific oils that are “biotyped”, or fingerprinted, to ensure consistent quality, purity, and levels of active compounds. Essential oils help maintain a healthy bacterial balance, eliminating harmful bacteria while having no adverse effects on your healthy bacteria.

• Clove (Eugenia

caryophyllata) has been used to promote oral health for centuries. Not only is it antibacterial, it is also an analgesic (relieves pain that can occur with dental issues). When compared to a topical

anesthetic often used in dentistry, benzocaine, clove was shown to be equally as effective.

• Cinnamon

(Cinnamomum cassia) possesses strong antibacterial and antifungal properties. In a scientific study, cinnamon significantly inhibited all of the cavitypromoting bacterial species that were tested.

• Thyme

(Thymus satureioides) is different than most garden-variety thyme, because it is rich in antibacterial and antimicrobial substances such as borneol and thymol. Many antiseptic mouthwashes on the market today actually contain thymol as an active ingredient.

• Oregano (Origanum compactum) is

also a source of thymol and is one of the best known broad-spectrum antimicrobials in the plant world. Oregano is also highly effective at killing a pathogenic fungus, Candida

albicans, which is commonly associated with mixed infections (bacterial and fungal) that are often implicated in dental disease. Vitamins: There are some vitamins you can add to your daily regimen that may also help improve dental health. Vitamin C deficiencies can lead to gingivitis and other periodontal issues. Vitamin D is crucial for proper functioning of the immune system, and deficiencies can cause oral and systemic inflammation. Robert Corish, MD is an expert in preventative medicine. His interdisciplinary approach incorporates conventional medicine with integrative medicine and orthomolecular medicine, a combination that offers many more tools to the physician. Dr. Corish describes himself as a “lifelong medical student” as he continues to study and research the latest breakthroughs—particularly in functional nutrition and preventative medicine strategies. He is a Fellow of the Health Studies Collegium, and an associate of the American College of Nutrition.

Good Health

o g r t e s n E y Balanc h t l a e H e* TM

LIFESTYLES

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SMART SHOPPER

LIFESTYLES

COOKWARE MATTERS SAY NO TO NON-STICK

There’s nothing like preparing a healthy and delicious home-cooked meal on a cold winter’s night. When you gather your favorite fresh organic vegetables and a quality cut of grass-fed meat, you are guaranteed to create something delicious and healthy, right?

from overheating non-stick cookware poses no serious health threat. Yet, the effects of repeated exposure have not been examined. Additionally, exposure to the toxic fumes released from non-stick pots and pans at high temperatures can cause people to develop flu-like symptoms referred to as the "Teflon flu" or "polymer fume fever.”

Not necessarily so. If you choose the wrong cookware and fail to stay within specific heating parameters, you could expose yourself and your family to toxic fumes—or even worse, you might kill your family’s pet bird, according to research conducted by the Environmental Working Group (EWG). The culprit of concern is non-stick cookware—metal pots, pans, and bakeware. The slippery surface of a non-stick pan may make cleanup a cinch, but if you heat it beyond 500° F, things start getting, well, sticky—or gaseous to be exact. Non-stick surfaces are basically a metal pan coated with a synthetic polymer called polytetrafluoroethylene (PTFE), better known as Teflon. PTFE, which is made by the chemical company DuPont, breaks down at high temperatures. Hence, most non-stick manufacturers recommend using cookware only on medium heat. However, EWGcommissioned testing found that in just two to five minutes on a conventional stove, non-stick and Teflon-coated cookware could reach temperatures high enough to cause the coating to break down and emit fine toxic particles

What’s more, DuPont has this unsettling warning written on their website: ecause birds have extremely sensitive “ Brespiratory systems, bird owners must take and gaseous compounds. In fact, six toxic chemicals were detected at temperatures as low as 300°F, including perfluorooctanoic acid (PFOA), a longchain perfluorinated chemical considered a likely carcinogen by the Environmental Protection Agency—and linked to a variety of health issues including thyroid disease, women’s fertility issues, and organ damage, as well as reproductive and developmental issues in studies involving animal subjects. Many non-stick cookware manufacturers agreed to phase out the use of PFOA by the end of 2015, due to its potential health risks. However, the jury is still out on the safety of the newer, short-chain replacement chemicals as scientists warn that not enough is known about them. Some argue that the gaseous exposure to PFOA and other chemicals resulting

precautions to protect them. Cooking fumes, smoke, and odors that have little or no effect on people can seriously sicken and even kill birds, often quite quickly… Bird owners should take steps to protect their pets, such as keeping their birds out of the kitchen, never leaving cookware unattended, never allowing pots and pans to overheat, and making sure that their kitchen is properly ventilated at all times.

’’

Similar to a canary in a coal mine, if nonstick fumes can harm or kill a pet bird, it surely cannot be too healthy for humans! So, the big question, what’s a healthminded person to do? Avoid non-stick cookware and bakeware altogether. There are several other terrific, safe, and healthy choices listed below—use them instead. There are no chemical coatings, no risk of flu-like symptoms, and no fumes to endanger pet birds associated with these choices!

SAFER COOKWARE & BAKEWARE for you and your family Ceramic 58

Oven-safe Glass

Stainless Steel

Stoneware

Cast Iron

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LIFESTYLES

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Up to 500 times stronger than turmeric^ 30 groundbreaking, scientific studies The ONLY PATENTED curcumin with turmeric essential oil containing turmerones Healthy Inflammation Response*2 Cellular Health Support*

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•

Works Longer

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1. Occasional muscle pain due to exercise or overuse. 2. Occasional inflammation due to exercise or overuse. 3. Healthy cholesterol levels already within normal range. 4. Based on independent lab analysis per 100 grams of CuraMed’s curcumin. ††SPINSscan Other Herbal Formula Subcategory Product Item Rank, data ending 9/04/16. ^Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin.

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LIFESTYLES

10 REASONS

Why You Can Count On CuraMed

Healthy Inflammation Response

Curcumin supports a healthy inflammation response through multiple pathways in the body, providing remarkable health benefits.*2

2 3

Curcumin maintains flexibility and comfort in joints while supporting cartilage structure.*

Cellular Health

Multiple scientific studies have highlighted curcumin’s ability to support cellular health, protect DNA and RNA from oxidative stress, and support multiple cellular processes.*

4 5

Joint Health

Pain

Curcumin is a true superstar for the relief of pain.*1

Mood

Curcumin supports healthy levels of serotonin and dopamine in the brain, key neurotransmitters for optimal mental health. Clinical studies show curcumin’s effectiveness for enhancing mood and well-being.*

Brain Health

Curcumin helps maintain focus and concentration while protecting brain cells from oxidative stress. The intelligent choice for cognitive health!*

Intestinal Health

Curcumin supports healthy bile secretion, bowel motility, and fermentation processes while supporting the gut mucosal lining.*

7 8

Detoxification

Research suggests that curcumin promotes healthy levels of the body’s own detoxifiers, such as glutathione and superoxide dismutase.*

Cardiovascular Health

Scientific studies have indicated that curcumin supports vascular integrity and healthy cholesterol balance and supports heart function.*3

Antioxidant

Curcumin powerfully protects the body from damaging oxidative stress.* According to an independent lab analysis, curcumin has an ORAC value of 1,500,000.4

When it’s your health, count on CuraMed!

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Research Roundup

LIFESTYLES

It’s our goal here at Good Health Lifestyles to bring you the latest in cutting-edge research for a variety of common health issues. Because we believe that knowledge is power—especially when it comes to health—we are digging deeper into the exciting new research from leading medical journals and breaking it down to help you get the most from today’s science.

Grape Seed Extract Prevents Insulin Resistance

THE STUDY ABSTRACT:

Grape seed extract supplementation prevents high-fructose diet-induced insulin resistance in rats by improving insulin and adiponectin signaling pathways. Recent evidence strongly supports the contention that grape seed extract (GSE) improves hyperglycemia and hyperinsulinemia in high-fructose-fed rats. To explore the underlying molecular mechanisms of action, we examined the effects of GSE on the expression of muscle proteins related to the insulin signaling pathway and of mRNA for genes involved in the adiponectin signaling pathway. Compared with rats fed on a normal diet, high-fructose-fed rats developed pathological changes, including insulin resistance, hyperinsulinemia, hypertriacylglycerolaemia, a low level of plasma adiponectin and a high level of plasma fructosamine. These disorders were effectively attenuated in highfructose-fed rats supplemented with GSE. A high-fructose diet causes insulin resistance by significantly reducing the protein expression of insulin receptor, insulin receptor substrate-1, Akt and GLUT4, and the mRNA expression of adiponectin, adiponectin receptor R1 (AdipoR1) and AMPactivated protein kinase (AMPK)-α in the skeletal muscle. Supplementation of GSE enhanced the expression of insulin signaling pathwayrelated proteins, including Akt and GLUT4. GSE also increased the mRNA expression of adiponectin, AdipoR1 and AMPK-α. In addition, GSE increased the mRNA levels of glycogen synthase and suppressed the mRNA 62

expression of glycogen synthase kinase-3-α, causing an increase in glycogen accumulation in the skeletal muscle. These results suggest that GSE ameliorates the defective insulin and adiponectin signaling pathways in the skeletal muscle, resulting in improved insulin resistance in fructose-fed rats. Source: Meeprom A, Sompong W, Suwannaphet W, Yibchok-anun S, Adisakwattana S. J Nutr. 2011 Oct;106(8):1173-81

WHAT IT MEANS TO YOU:

Grape seed extract appears to “fix” the broken insulin and adiponectin (a metabolic protein for insulin and fatty acids that is secreted from fat cells) mechanisms in cases of diabetes. What this means for those with diabetes, (or pre-diabetes) is that grape seed extract can help the body prevent insulin resistance—the result of highly refined carbohydrate and high-sugar diets. In this study, it also caused an increase in glycogen in skeletal muscle tissue, where it can be burned for energy. The fact that grape seed extract can have this effect may come as a surprise to those who know the ingredient primarily for cardiovascular support. However, grape seed extract is a subject of leading-edge research for a variety of health reasons, including preventing insulin resistance and diabetes. In this study, a high-fructose diet was replicated in laboratory conditions. However, in real life, high-fructose diets are common. The average intake of highfructose corn syrup in America hovers around 64 pounds per person a year, making this very timely research regarding our current epidemic of elevated blood sugar, metabolic syndrome, and diabetes.

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LIFESTYLES

Relieve Your Anxiety and Stress …Fast! *†

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Healthy Cholesterol

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Amla

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Grape Seed Extract Stops Head and Neck Cancers

Research Where Your Mouth Is: Grape Seed Extract and Oral Cancer

THE STUDY ABSTRACT:

Head and neck squamous cell carcinoma (HNSCC) is a major killer worldwide and innovative measures are urgently warranted to lower the morbidity and mortality caused by this malignancy. Aberrant redox and metabolic status in HNSCC cells offer a unique opportunity to specifically target cancer cells. Therefore, we investigated the efficacy of grape seed extract (GSE) to target the redox and bioenergetic alterations in HNSCC cells. GSE treatment decreased the mitochondrial electron transport chain complex III activity, increased the mitochondrial superoxide levels and depleted the levels of cellular antioxidant (glutathione), thus resulting in the loss of mitochondrial membrane potential in human HNSCC Detroit 562 and FaDu cells. Polyethylene glycol-SOD addition reversed the GSE-mediated apoptosis without restoring complex III activity. Along with redox changes, GSE inhibited the extracellular acidification rate (representing glycolysis) and oxygen consumption rate (indicating oxidative phosphorylation) leading to metabolic stress in HNSCC cells. Molecular studies revealed that GSE activated AMP-activated protein kinase (AMPK), and suppressed Akt/mTOR/4E-BP1/ S6K signaling in both Detroit 562 and FaDu cells. Interestingly, GSE increased the autophagic load specifically in FaDu cells, and autophagy inhibition significantly augmented the apoptosis in these cells. Consistent with in vitro results, in vivo analyses also showed that GSE feeding in nude mice activated AMPK and induced-autophagy in FaDu xenograft tumor tissues. Overall, these findings are innovative as we for the first time showed that GSE targets ETC complex III and induces oxidative and metabolic stress, thereby, causing autophagy and apoptotic death in HNSCC cells.

Preventive measures against oral carcinogenesis are urgently warranted to lower the high morbidity and mortality associated with this malignancy worldwide. Here, we investigated the chemopreventive efficacy of grape seed extract (GSE) and resveratrol (Res) in 4-nitroquinoline-1-oxide (4NQO)-induced tongue tumorigenesis in C57BL/6 mice. Following 8 weeks of 4NQO exposure (100 µg/ml in drinking water), mice were fed with either control AIN-76A diet or diet containing 0.2% GSE (w/w) or 0.25% Res (w/w) for 8 subsequent weeks, while continued on 4NQO. Upon termination of the study at 16 weeks, tongue tissues were histologically evaluated for hyperplasia, dysplasia, and papillary lesions, and then analyzed for molecular targets by immunohistochemistry. GSE and Res feeding for 8 weeks, moderately decreased the incidence, but significantly prevented the multiplicity and severity of 4NQO-induced preneoplastic and neoplastic lesions, without any apparent toxicity. In tongue tissues, both 4NQO + GSE and 4NQO + Res treatment correlated with a decreased proliferation (BrdU labeling index) but increased apoptotic death (TUNEL-positive cells) as compared to the 4NQO group. Furthermore, tongue tissues from both the 4NQO + GSE and 4NQO + Res groups showed an increase in activated metabolic regulator phospho-AMPK (Thr172) and decreased autophagy flux marker p62. Together, these findings suggest that GSE and Res could effectively prevent 4NQO-induced oral tumorigenesis through modulating AMPK activation, and thereby, inhibiting proliferation and inducing apoptosis and autophagy, as mechanisms of their efficacy.

Grape seed extract targets mitochondrial electron transport chain complex III and induces oxidative and metabolic stress leading to cytoprotective autophagy and apoptotic death in human head and neck cancer cells.

Source: Shrotriya S, Deep G, Lopert P, Patel M, Agarwal R, Agarwal C. Mol Carcinog. 2015 Dec;54(12):1734-47.

WHAT IT MEANS TO YOU:

Normally, we think of any kind of oxidative damage as a bad thing, but this isn’t always the case. This study showed that grape seed extract actually induced oxidative damage in cancer cells. It interfered with the ability of the mitochondria—the “engine” of the cell—in this case, cancer cells—to thrive and create more cancer cells. This study shows one of the more surprising facets of grape seed extract—that an ingredient that can provide antioxidant defense for healthy, normal cells can have the opposite, targeted effect on tumors. Head and neck cancers remain a common cause of tumors, affecting more than 60,000 individuals annually. The research with grape seed extract could lead to life-saving interventions in the near future. 64

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Grape seed extract and resveratrol prevent 4-nitroquinoline 1-oxide induced oral tumorigenesis in mice by modulating AMPK activation and associated biological responses.

Source: Shrotriya S, Tyagi A, Deep G, Orlicky DJ, Wisell J, Wang XJ, Sclafani RA, Agarwal R, Agarwal C. Mol Carcinog. 2015 Apr;54(4):291-300.

WHAT IT MEANS TO YOU:

Grape seed extract and resveratrol (found in red wine and grape seed extract) have been shown to work in tandem to control the spread of oral cancer tumors. Not only did this combination prevent oral cancer tumors from multiplying, it also lead to cancer cell death. These ingredients could inhibit pre-cancerous lesions from spreading or becoming potentially lethal tumors. The fact that both are fairly common supplemental ingredients means that stopping cancer—in some cases before it even starts—is within reach for almost everyone.

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When your joints are working hard,

call on a hard worker! Arthocin® —your product for hardworking joint comfort and health* • Supports healthy cartilage structure • Optimizes comfort and mobility in joints • Supports joint health, flexibility, and comfort*

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LIFESTYLES

I promise you a pain-free life or your money back.* †

I have been involved in natural health for over 45 years. During this time, I developed over 400 formulations and learned what it takes to make people healthy. I have changed the lives of hundreds of thousands of people and I want to change your life, too. My products were inspired by my dedication to natural health and passion to make your life better. Because pain can destroy your life, my goal was to develop a formulation to get you pain free.† Curamin® is the result of my research on pain relief.*† Its primary ingredient is an enhanced absorption curcumin with additional turmerones which has been the subject of 30 scientific studies. I develop products that will provide you with results. It is an honor to put my name on them and I’m proud to give them to my children and grandchildren. With Terry Naturally ®, you could say you’re using our family products. If you don’t get the benefits you expect from them, I have not earned your trust or your money. Therefore, I offer you an unconditional money-back guarantee. Some people call me a pioneer. I don’t know about that. What I do know is that I work every day to be able to offer you products that you can trust to be safe and effective, and provide results that will change your health and your life for the better.

Terry Lemerond Founder and President of Terry Naturally ® products

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LIFESTYLES

Sucontral D, powered by a time-tested herb, Hintonia latiflora, is the safe, effective way to keep your glucose levels on track. Scientists have discovered a unique compound in Hintonia that powerfully supports healthy blood sugar balance—validated by over 60 years of research in Germany.*† ®

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