Good Health Lifestyles - Oct. 2016 by Good Health Lifestyles

CONQUERING CANCER WITH MARILU HENNER AND MICHAEL BROWN PAGE 32

FALL 2016

MICHAEL STRAHAN’S SECRET TO TRUE HAPPINESS

POWER YOGA MOVES TO

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TASTY WAYS TO MAKE YOUR SIDE DISHES SPECTACULAR What you don’t know about

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contents

FEATURES 16

GOOD EATS

ature's Best Kept Secret N for IBS

The remarkable herb that can offer relief! 20

T he Truth About Blood Sugar

Surprising complications of high blood sugar. 24 Changing Normal Beating cancer naturally with Marilu Henner and Michael Brown. 28 Vibrant at Any Age Smart ways to maintain your joie de vivre!

hat's Making Michael W Strahan So Darn Happy?

A simple attitude adjustment might be the key. 48 'Om' to Tone Build muscle with these 4 power yoga moves.

T he 7-Day Clean-Food Challenge

Convenient ways to eat clean. 44 Versatile Vegetables Four new ways to celebrate fall's bounty.

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44 IN EVERY ISSUE 8

News You Can Use

Research Roundup

DEPARTMENTS 12

HEALTH MAKEOVER

uild an Indestructible B Immune System

BEAUTY

5 Cold Weather Skin Care Tips

Be well with this powerful nutrient.

Give dry skin the cold shoulder.

HERBAL HELPERS

Dry Eye Relief

More comfortable eyes from the inside out. 40

EXPERT CORNER

The Power of Turmerones The healing secret of turmeric. 42

ALTERNATIVE MEDICINE CHEST

Good to the Bone

Beyond calcium for better bones. 52

ASK THE DOCTOR

Expert Answers to Your Health Questions Safer pain relief; stroke protection.

NUTRITION

5 Spices to Unleash Your Inner Chef The healthiest culinary flavor enhancers.

SMART SHOPPER

Coming Clean

Are your suds really safe?

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EDITOR'S CORNER

Good Health LIFESTYLES

Oh Fall! Inarguably the time between October and January is my favorite time of year. It seems like the instant the weather starts to cool, a cozy mood settles over me and I find myself looking forward to falling leaves, apple picking, and roaring fires. Experimenting with seasonal foods is always fun this time of year, so I’m especially eager to try the new veggie recipes you’ll find on page 44. Fall also has me looking inward at ways to make my life happier and more fulfilling. Michael Strahan seems to have tapped into the secret of true happiness. In the interview on page 32, he dishes about fostering a positive mental outlook, creative visualization, living a fit life, and his new book, Wake Up Happy. But happiness is just part of the equation. You’ve also got to have the energy for the things you love. Good Health Lifestyles has you covered on page 28 with easy strategies and smart supplements that can help you live life to the fullest. Of course, it’s not all harvest-time happiness. Fall can also herald the arrival of new viral strains, from cold and flu to new stomach bugs. Get a jump on fortifying your defenses with the advice in “Build an Indestructible Immune System” on page 12. It goes beyond conventional wisdom with a surprisingly simple way to help you sidestep colds, flu, and other viral woes. The impending holiday season can also trigger digestive problems and blood sugar swings. The following pages can give you the intel you need to naturally deal with irritable bowel syndrome. You’ll also discover even more reasons why keeping your blood sugar on an even keel is critical to every part of your body. So trade in those flip flops for a pair of fuzzy socks and curl up with the Fall issue of Good Health Lifestyles. Turn the page to maximize your health and your happiness as 2016 winds to a close! Yours in health and happiness,

Jaye

Jaye McDonald Editor-in-Chief

EDITOR-IN-CHIEF

Jaye McDonald DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Leigh Day Stan Daniels CONTRIBUTING WRITERS

Dr. Zora Polesna Dr. Gaetano Morello Dr. Jacob Teitelbaum Dr. Holly Lucille Kim Henderson Dr. Helena Korte Dr. Ajay Goel Carol Ann Weber Dr. Robert Corish COVER PHOTOGRAPHY

Courtesy of JCPenney EDITORIAL OFFICES

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

Mukoy Publishing

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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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Olive Oil— the Fountain oF Youth?

Consuming olive oil might be the key to living longer. A review of the massive amounts of literature on the benefits of the Mediterranean diet, particularly longevity, was conducted by Lucia Fernández del Rio of the University of Córdoba in Spain. She concluded that olive oil consumption may well be the key to living longer, healthier lives. Of the top 10 countries with the longest life expectancy, 7 are Mediterranean countries. (FYI: the U.S. ranks 34th.) Olive oil stabilizes genes by preventing DNA breakdown, preserving metabolic control and protecting stem cells. Olive oil is also great for conditioning your hair and moisturizing your skin, which can also make you look a little younger (there may be no scientific studies to prove this – just a beauty tip). Fernández del Río, L., Gutiérrez-Casado, E., Varela-López, A., Villalba, J.M. Olive Oil and the Hallmarks of Aging, Molecules. 2016. 21(2), 163

GlucOsamine and cHOndrOitin sulfate Slow arthritiC Knee deterioration Daily intake of glucosamine (400 milligrams) and chondroitin sulfate (500 milligrams) decreases knee joint pain and prevents joint deterioration resulting from osteoarthritis. A six-year study by researchers at the University of Montréal Hospital Research Centre in Montreal, Canada concluded that glucosamine and chondroitin sulfate (GC) effectively delayed the progression of arthritis in the knees of the 1,600 subjects who participated. (Note: This study did not include a control group.) In addition, decreased knee pain and improved functional capacity along with a reduction of cartilage loss was noted. GC is clearly a valuable nutritional supplement in maintaining an active lifestyle as we age. Raynauld, JP, Pelletier, JP, Abram, F., Delorme, P., Martel-Pelletier, J. Long-term effects of glucosamine/chondroitin sulfate on the progression of structural changes in knee osteoarthritis: 6-year follow-up data from the osteoarthritis initiative, American College of Rheumatology. 2016. DOI: 10.1002/acr.22866

2:1 Ratio of carbohydrates to protein to consume post-workout http://www.mensfitness. com/training/pro-tips/fit-5pre-and-post-workout-nutrition

Citrulline SupplementS PrOmOte metabOlic HealtH Citrulline is an amino acid that is converted by the body into arginine, which increases levels of nitric oxide thereby improving blood flow throughout the body. A study by researchers from the University of Paris Descartes in France conducted on a group of older male rats concluded that taking citrulline supplements increases blood arginine levels that enable the increase of muscle mass during aging. Because nitric oxide is key to metabolic health, well-being, sexual performance, and overall energy levels, citrulline can play an important role in improving the quality of life of older adults, and can be an effective nutritional strategy for preserving muscle mass during aging. Moinard C, Le Plenier S, Noirez P, Morio B, Bonnefont-Rousselot D, Kharchi C, Ferry A, Neveux N, Cynober L, Raynaud-Simon A. Citrulline Supplementation Induces Changes in Body Composition and Limits Age-Related Metabolic Changes in Healthy Male Rats, J Nutr. 2015 Jul;145(7):1429-37

unreGulated emOtiOns Can Create cHildHOOd Obesity

Stress, along with ineffective emotion regulation (ER), leads to increased childhood obesity. In a study published by The Nutrition Society in their Nutrition Research Reviews, abnormal cortisol patterns, emotional eating, sedentary lifestyle, reduced physical activity, and increased sleep problems in children can be reduced with effective ER. Proactive programs that integrate the efforts of parents and professionals can decrease obesity-related unhealthy behavior and enhance protective psychological factors like self-esteem and self-efficacy, which boost health. In all these steps, parents can play a central role. The increased awareness of the need for effective ER, and the implementation by parents and professionals working together, can turn this epidemic around. Aparicio, E., Canals, J. Arija, S., De Henauw and Michels, N. The role of emotion regulation in childhood obesity: implications for prevention and treatment, The Nutrition Society. 2016. doi:10.1017/S0954422415000153 8

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eat more FiSh For Your Brain— Or nOt?

The good news: moderate fish consumption can decrease the risk of Alzheimer’s disease or dementia. The bad news: eating more fish increases mercury levels in the brain. In a study of 1,000 participants conducted by researchers from Rush University Medical Center in Chicago, the authors found that moderate seafood consumption of at least one meal per week was positively correlated with brain mercury levels– but these higher levels were NOT correlated with increased Alzheimer’s or dementia. This was the first study showing an absence of an increased risk of these brain diseases due to mercury levels, so it will require more studies. For now, we can stick with the good news –older adults can eat more fish. Evidently, whatever damage mercury is doing to our brains or bodies has already been done. Kröger, E., Laforce Jr., R., Fish Consumption, Brain Mercury and Neuropathology in Patients with Alzheimer Disease and Dementia JAMA. 2016.1465-466

Junk fOOd – lunG cancer link

Exposure to cigarette smoke may be the best known risk factor for lung cancer, but now research in the journal Cancer Epidemiology, Biomarkers & Prevention reports that a diet high in refined carbs like white bread, pasta, pretzels, and sugary snacks can boost the risk of lung cancer among non-smokers by a whopping 49 percent! On the flip side, the participants in the study who ate a low-glycemic diet filled with fresh fruits, vegetables, and high-quality protein had a markedly lower risk. So if you’re looking for yet another reason to clean up your eating habits, these new findings just might help you to breathe— and eat—healthier. Melkonian SC. Glycemic index, glycemic load, and lung cancer risk in non-Hispanic whites. Cancer Epidemiology, Biomarkers & Prevention. March 2016 25; 532

Beetroot JuiCe—

nature’s benGay

Beetroot juice has now one more proven benefit – it reduces muscle soreness. More than 50 studies have already shown that this rock star of superfoods can enhance blood vessel health, improve neuro-muscular efficiency and endurance, boost oxygen delivery, and help control blood pressure. Now, a new study by researchers at Northumbria University in the United Kingdom concludes that it can also speed up recovery after intense exercise. The test subjects, 30 recreationally active males, were given either an 8-ounce or 4-ounce glass of beetroot juice, or a placebo (fake beetroot juice) immediately after completing 100 drop jumps (“high-intensity eccentric exercise”). The results showed clearly that muscle soreness and recovery time were reduced when the subjects drank the real stuff. There was no mention if the juice was organic. Clifford,T., Bell, O., West, D., Howatson, G., Stevenson, E. The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise, European Journal of Applied Physiology. 2016. 116 (2): 353-62

one hour The window of time after your workout you have to consume carbohydrates if you want your system to effectively replenish glycogen stores without your body storing them as fat. 9

Good Health news You Can use TM

LIFESTYLES

Prevent GettinG CanCer– take cHarGe oF Your health

endurance traininG Can proteCt CellS From inflammatiOn Tumor Necrosis Factor Alpha (TNF-α), which is the root cause of cell inflammation resulting in rapid decrease in lean muscle mass in Alzheimer’s disease, cancer, depression, and inflammatory bowel disease, can be stopped with endurance training. According to the journal Medicine & Science in Sports & Exercise, a study showed that among the two groups of mice injected with TNF-α, those who underwent endurance training (exercising at 60% of capacity) had lower levels of whole-body inflammation triggered by TNF-α. This is significant, in that losing muscle mass may not only be a symptom, but a factor in the continued deterioration of muscle mass that allows certain diseases to take hold. Rodriguez, J., Fernández-Verdejo, R., Pierre, N., Priem, F., Francaux, M. Endurance Training Attenuates Catabolic Signals Induced by TNF-α in Muscle of Mice, Medicine & Science in Sports & Exercise. 2016 - Vol 48, Issue 2, pp: 175-336

Adopting healthy habits lowers your risk of cancer! The Journal of American Medicine ( JAMA Oncology) reports that a team of Harvard Medical School researchers determined that 20 to 40 percent of cancer cases, and half of cancer deaths, could be prevented if people quit smoking, avoided heavy drinking, kept a healthy weight, and got just a half hour a day of moderate exercise. This conclusion was based on a long-term study of about 140,000 health professionals who update researchers on their health every two years for analysis. It’s time we stop thinking that cancer is a result of bad luck or factors out of our control. Changing the way we live is one of the most effective of all cancer-prevention strategies. Song, M., Giovannucci, E. Preventable Incidence and Mortality of Carcinoma Associated with Lifestyle Factors Among White Adults in the United States JAMA Oncol.2016.0843

Step awaY From the

tanninG bOOtH Indoor tanning creates a six-fold increase in the likelihood of developing melanoma, the deadly skin cancer, especially in women younger than 30. Researchers at the University of Minnesota compared 681 melanoma patients with 654 agematched control subjects without the disease and came to an alarming conclusion – tanning bed use increases the risk of melanoma by as much as 900 percent. Nearly all women in the study (96.8%) diagnosed as having melanoma when younger than 30 had engaged in indoor tanning, all initiating indoor tanning before age 25, and nearly all (90.5%) engaging in frequent indoor tanning (10 times per year). So, ladies, please stick with the spray-on tan. The worst side-effect is turning orange.

Guy Jr., G, Watson, M., Richardson, L., Lushniak, B. Reducing Indoor Tanning—An Opportunity for Melanoma Prevention, JAMA Dermatol. 2016; 152(3):257-259. 10

whY the

biGGest lOsers

didn’t win

If you want to win at losing weight and keeping it off, do it gradually. That’s the takeaway from a study published in the journal Obesity which tracked 14 contestants from season eight of The Biggest Loser for six years after the show ended. Thirteen of the 14 regained some of the weight, four of whom gained back that and more, while one lost additional weight. The researchers from the National Institutes of Health conducting the study concluded that because the contestants lost weight at such a rapid rate in an attempt to win the competition, their metabolism slowed down, making it more difficult to keep the weight off afterwards. Although the show’s producers dispute the results, it is just common sense—lasting weight loss comes gradually over time as healthier choices develop into habits. Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., Chen, K. Y., Skarulis, M. C., Walter, M., Walter, P. J. and Hall, K. D. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity. 2016; 10.1002/oby.21538

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BUILD AN

INDESTRUCTIBLE

IMMUNE SYSTEM Go with propolis for cold and flu protection by Zora Polesna, MD

If you haven’t heard of the power of propolis, there’s no better time than now—the onset of cold and flu season—to add this amazing immuneboosting ingredient to your family’s daily regimen.

A Sticky Subject

Bees are true professionals when it comes to life-sustaining abilities. Having inhabited the planet for over 125 million years, they’ve earned our respect when it comes to evolutionary accomplishments. While bee-made materials like honey and royal jelly have had the scientific community buzzing about their health-promoting benefits for years, propolis is now in the spotlight—garnering attention for its incredible ability to prevent outbreaks of viruses and bacterial infections. Propolis is a natural, waxy substance made when bees combine collected plant resins with their own enzymes to create an antibacterial sealant, often referred to as “bee glue.” These industrious little insects use this sticky concoction to seal and repair cracks and crevices in their hives. Propolis “caulk” not only 12

reinforces the bees’ dwelling to be more structurally sound, but it also allows them to protect their colonies from dangerous bacteria and contaminants that could threaten the survival of the hive. And this is where we humans should be taking our cue.

Swarming with Benefits Much like propolis helps bees defend their hives from outside invaders, it can also provide humans with maximum benefits for fighting pathogens and disease. In fact,

Antiviral, Antibacterial, even

ANTI-CANCER?

The power of propolis goes far beyond fighting your run-of-the-mill cold and flu viruses. This buzz-worthy ingredient has also been studied for its ability to shrink cancer cells. A study done in Thailand suggests that propolis may be able to shrink both lung and cervical cancer cells after 24, 48, and 72 hours of treatment. How’s that for impressive?

propolis is being extensively studied around the globe for its promising anti-inflammatory, antibacterial, antifungal, and antiviral abilities. In a study conducted in Yemen, propolis was shown to have impressive antimicrobial effects for children suffering from upper respiratory tract infections (URTIs). The children had the usual complaints that come along with cold and flu season: runny noses, sore throats, coughs, and fevers. They were examined and diagnosed with various URTIs, including the common cold, pharyngitis, tonsillitis, and oral thrush. Study results showed the successful antimicrobial activity of propolis against the growth of bacteria that cause strep throat and other severe infections, including the flu and candida. Another study at Heidelberg University in Germany investigated the ability of propolis as an alternative therapy for drugresistant bacterial infections. This research is vital at a time when the scientific community is concerned about the widespread overuse and misuse of antibiotics. The German study focused on GH2002, a concentrated extract of

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propolis that provides consistent levels of immune-boosting compounds. Researchers found that GH2002 stopped the activity of strep throat within a mere six hours. In addition, this particular extract showed impressive results against hardto-fight skin infections, yeasts, methicillin-resistant Staphylococcus aureus (MRSA), and other disease-causing pathogens.

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More SURPRISING WAYS to

STAVE OFF SICKNESS

Eat more protein

Oil up

Colds, Flu, and GH2002

The good news is that you don’t have to wait until you’re bedridden with the flu to benefit from propolis. When taken daily during cold and flu season, propolis supports a strong immune foundation, helping you to fend off any viruses that come your way. Propolis is safe for children and adults, just make sure you choose your product wisely. Propolis from different geographical locations has proven to have different chemical compositions, which means that some types are much more effective than others. GH2002 is the specialized extract used in the Heidelberg University research. This clinically studied variety from the Czech Republic provides consistent levels of bacteria-, fungus-, and virus-fighting compounds. Many propolis products are untested and could contain waxes and potential allergens from the hive. GH2002 is a purified European propolis, so there’s nothing to stop its absorption and benefits. Let’s face it: no immune system is indestructible. After all, even Superman has his kryptonite. But propolis can take your immune system to a fighting new level this year. Just one dose daily of a 100 mg concentrated propolis extract like GH2002 is enough to maintain a healthy immune response. For times when you need extra support, 200 mg per day will easily do the trick.

Zora Polesna, MD, was born in the Czech Republic and studied internal medicine cardiology at Masarykova Univerzita in Brno. She has been a general practitioner and served in the Ministry of Health in Prague. Dr. Polesna is currently a consultant for new pharmaceuticals and clinical research.

You know fruits and vegetables are full of immune-boosting antioxidants, but did you know that protein is equally important for supporting seasonal wellness? Diets that are low in protein can deplete the immune system of crucial germ-fighting nutrients. When people are eating less protein, they’re usually eating more carbs. More carbs equals more sugar, which weakens our immune systems. Dietary protein boosts amino acids that enhance immune cells, particularly glutamine and arginine. Whey protein is especially useful because it enhances beta-glucans and immunoglobulins—two building blocks that protect immunity. Washing your hands is critical to cold and flu prevention, but sometimes there’s no running water in sight. Rather than reaching for chemicalladen hand sanitizers, keep essential oils on hand. Certain oils, like lavender, lemon, and peppermint contain effective antibacterial properties for safe sanitizing on the go.

Pop some probiotics

Did you know a whopping 60 percent of your immune system’s receptor cells are in your gut? That means that your intestinal tract is your body’s first line of defense during cold and flu season. Some of the most beneficial strains of good bacteria include lactobacillus plantarum, lactobacillus rhamnosus, and bifidobacterium bifidum. Look for a product containing these healthy strains to keep your immune system in fighting form.

Schedule spa time

If you need yet another reason to validate a trip to the spa, this is it. Regular massage has been shown to increase the body’s dopamine and serotonin levels, as well as increase the activity of natural killer cells and lymphocytes—all key components for a healthy immune system.

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NATURE’S BEST KEPT SECRET FOR IBS Approximately 1 in 5 Americans suffers from Irritable Bowel Syndrome (IBS). Are you one of them?

by Gaetano Morello, BSc, ND No matter where Laura went, her first mission was to scout out where the bathrooms were. That’s because she never knew when the abdominal cramping would begin, accompanied by the urgent need to go NOW! She sat in the back at movie theatres and had to have an aisle seat at her friends’ weddings. Traveling, one of her favorite hobbies, had completely fallen by the wayside since the day her digestive issues began. Sadly, Laura’s life now completely revolved around IBS.

While the symptoms of IBS can be lifelong, it's the lack of solutions that often frustrates patients the most. Many people are told their symptoms are all in their heads, and for those who are given a diagnosis, conventional medicine offers little in the way of treatment. This can leave those who are a slave to their IBS feeling defeated and depressed, adding psychological distress to their long list of symptoms.

HOPE IN AN HERB

The bottom line is that IBS is stealing the joy from the lives of millions of people. But here's the good news: it doesn't have to. By making intentional lifestyle and dietary choices, patients can drastically eliminate IBS symptoms from their lives. On top of that, a little known botanical called boswellia is offering new hope for those struggling with IBS.

LIVING WITH IBS TAKES GUTS

Laura certainly isn’t alone. For an estimated 60 million Americans (which includes twice as many women as men), the digestive struggles of IBS are just part of a normal daily routine. Sufferers, however, feel anything but normal. The symptoms are uncomfortable—cramps, bloating, gas, diarrhea, and constipation—and can also be seriously embarrassing— have you ever tried to sit through a

forego social functions, travel plans, and other enjoyable events because of the disruption symptoms can cause in their daily lives.

meeting, unable to concentrate on anything other than the quickest escape route to the nearest restroom? In addition to dealing with struggles in the workplace, many IBS sufferers have to

To understand how boswellia works for IBS patients, it's important to know that IBS is caused by inflammation in the digestive tract. What's leading to this inflammation? One of the more frustrating things about IBS is that it's often difficult to pinpoint a cause. It could be just one factor or a combination of many that contribute to a patient's intestinal inflammation. Diet quality, food sensitivities, and the amount of stress in your life all play a role in your digestive wellness. Other

DO YOU HAVE IBS? SYMPTOMS CAN INCLUDE:

• Cramping, bloating, diarrhea, and constipation

•A sense of incomplete bowel movements

• Abdominal pain relieved by bowel movements

• Fatigue, nausea, headaches, vomiting

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CONTROL WHAT YOU CAN Few things are more aggravating than feeling out of control of your body. That's why unpredictable diseases like IBS are so frustrating. But the following lifestyle changes can help to improve both your intestinal health and your quality of life:

• Cut out caffeine and alcohol— or at least cut back. Both are GI tract irritants.

MILK

• Eliminate wheat, gluten, refined sugar, and dairy products from your diet. Many people with IBS may be sensitive to these foods.

• Go organic and eat clean.

People with IBS often have sensitive digestive tracts that can be easily overwhelmed by pesticides and potentially toxic food additives.

• Stress less. Overall health—

including emotional wellness—begins in the gut. Do your best to deal with stress in a healthy manner, and both your body and mind will benefit.

• Make regular exercise a priority. A sedentary lifestyle

significantly contributes to sluggish digestion. Focus on moving your body, and things will move through your body more efficiently, too.

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conditions, such as allergies, hormonal disruptions, and bacterial imbalances in the intestines can also influence IBS.

THE KEY TO 5-LOX

No matter what outside factors are present, IBS inflammation is triggered by an enzyme called 5-lipoxygenase, commonly known as 5-LOX. This enzyme is responsible for activating healthy inflammatory compounds in the body that contract the smooth muscle tissues in your intestines. Sometimes those inflammatory compounds overreact, initiating a cascade of unhealthy events that contribute to the symptoms of IBS. The key to relieving intestinal inflammation then is to control that 5-LOX enzyme, which is exactly what boswellia can do—better, in fact, than anything offered by conventional medicine. Most prescription medications only act on one enzymatic pathway. Natural compounds like boswellia, however, often contain various compounds that exert a multitude of therapeutic effects throughout the body. While boswellia is one of the world's most effective natural medicines because of its unique ability to temper 5-LOX inflammation, it's also able to stop other cellular inflammation and damage from taking over the body. Boswellia is effective for patients dealing with IBS, Crohn’s disease, and ulcerative colitis, but the type of extract is crucial to how well it works for these digestive disorders. A specialized boswellia extract that contains at least 10% of naturally occurring Acetyl11-keto-β-boswellic acids, or AKBA, is ideal. AKBA is the important component of boswellia, responsible for its powerful effects. A recent Italian study examined boswellia serrata for its antiinflammatory and antioxidant properties in patients with various inflammatory bowel diseases. When used proactively, the herb helped to protect intestinal epithelial cells from inflammatory damage. The study also verified the safety of boswellia, as the

trial showed no negative effects on cell viability or function. In another study in Germany, individuals with Crohn’s disease were treated with boswellia or a drug called mesalazine, which is commonly used to treat patients with Crohn’s, ulcerative colitis, and IBS. Boswellia performed equally as well as mesalazine, but caused none of the dangerous side effects that often stem from the use of the prescription drug. In addition to a powerful, effective boswellia supplement, a daily probiotic is important for patients suffering from any form of digestive distress. Best known for their role in yogurt, probiotics are live, active strains of beneficial bacteria that naturally live in the intestines. Probiotics have been proven to improve IBS symptoms by eliminating gas, bloating and cramping, reducing inflammation, and resolving constipation and diarrhea. Three of the best probiotic strains you can take for IBS support include Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum. Taking one product that contains all three of these is ideal. With the recent discovery of boswellia’s therapeutic effects on IBS, there’s no better time to rid yourself of the agonizing pain of IBS and regain control of your life—a life meant to be spent doing things you love, not searching for the nearest restroom. You can find safe, lasting relief with boswellia. 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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LIFESTYLES

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LIFESTYLES

THE

TRUTH ABOUT

BLOOD SUGAR Surprising health issues linked to high blood sugar by Jacob Teitelbaum, MD

sweet deal. The sweet spot. A sweetheart. Everyone wants a little sweetness in life—unless the sweet is in the blood, where too much of a good thing can lead to high blood sugar (hyperglycemia) and potentially type 2 diabetes. Diabetes is a disorder of metabolism— the way the body uses digested food for energy. The digestive tract breaks down food into glucose, a form of sugar that enters the bloodstream. With the help of insulin, a hormone secreted by the pancreas, cells in the body absorb glucose and use it for energy. Diabetes develops when insulin is either not produced or not used efficiently. Over 30 million Americans suffer with diabetes, which is caused by many factors, including physical inactivity, obesity, hormonal imbalances, nutritional deficiencies, genetics, or poor diet. Symptoms begin subtly with excessive thirst, increased appetite, frequent urination, fatigue, weight loss (in children) or gain (in adults), tingling in the feet, blurred vision, trouble thinking clearly, and in women, yeast infections and urinary infections. Diabetes in all genders can boost the odds of heart disease, stroke, kidney

disease, blindness, dental disease, and amputations. But what isn’t well known is that elevated blood sugar levels can also lead to hearing loss, skin damage, and sexual dysfunction.

SAY WHAT?

Hearing is often taken for granted, and hearing impairment can sneak up on you as you age. A hearing impairment prevents someone from totally receiving sound, from hearing faint or distant speech, or, if severe, from distinguishing any sound at all. High blood sugar makes this disability more likely. In fact, a recent five-year study from the National Health and Nutrition Examination Survey followed 5,140 adults age 20 to 69 in the U.S. Adjusting for age, 54 percent of diabetics suffered low- or mid-frequency hearing loss

compared to 32 percent of nondiabetics. A similar study in Brazil last year reported a prevalence of 21.6 percent hearing loss in those with high blood sugar. Often in those with diabetes, high blood sugar teams up with high blood pressure to interfere with the nutrient and oxygen transport to the cochlea, the spiral hearing center in the inner ear. This interrupted transport thickens capillaries, the tiniest blood vessels responsible for moving nutrients from the blood into the cells. With thickened walls come narrowed vessels, leading to death of cells and biological tissue. And then, the nerves connected to the blood vessels begin to degenerate. In particular, the cranial nerve that transmits vibrations begins to malfunction along with the sounds it should be carrying. To preserve hearing, avoid noise and smoking. And of course, maintain normal blood sugar levels.

AGE MEANS MORE THAN YOU THINK

Skin, the largest organ in the body, protects us against bacteria, chemicals, and temperature. It ages like the rest of the body, but high blood sugar levels age it faster by forming advanced glycation end-products (AGEs). The formation of AGEs is part of normal metabolism, but if excessively high levels of AGEs are reached, they destroy the protein

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fibers collagen and elastin that keep skin firm and elastic. This is called inflammaging—a low-grade, chronic inflammation that causes cell loss, thinning skin, wrinkles, pigmentation, and dark patches in areas with creases. How do AGEs operate? They find surface receptors with protein fibers to alter structure and function. In doing so, they transform type III collagen into type I, which is more fragile. They also deactivate natural antioxidant enzymes, leaving one more vulnerable to UV rays. Modern diets are largely heat-processed. Because of that, the food contains high levels of AGEs as revealed in a recent study published in the Journal of the American Dietetic Association. Animalderived foods high in fat and protein are generally AGE-rich and prone to new AGE formation during cooking, researchers reported. Foods with relatively few AGEs, even after cooking, are beans, vegetables, fruits, grains, chicken, and fish. It’s also smart to cook with moist heat, use shorter cooking times, cook at lower temperatures, and use acidic ingredients such as lemon juice or vinegar. Remember, AGE content accumulates with age and especially accelerates with

high blood sugar. Therefore, look for ways to decrease sugar in the diet and choose clinically studied supplements like Hintonia latiflora to reduce blood sugar naturally. 22

WHAT IS Hintonia latiflora?

THE LOVE CONNECTION

Sexual well-being is positively associated with quality of life, yet high blood sugar levels can negatively interfere with sexual function. Sexual Medicine recently published a study of 1,170 Danish patients with type 2 diabetes. A full 57 percent of men and 42 percent of women reported a less-than-satisfying sex life. Concerns included experiencing sexual distress, a lack of desire, and the prevalence of clinically significant sexual dysfunctions that included premature ejaculation, avoidance, or erectile dysfunction (ED). Another study of noninsulin-dependent diabetics found that men with poor glycemic control were 12.2 times more likely to experience ED compared with counterparts who had good glycemic control. Risk factors other than blood sugar levels were also considered— duration of diabetes, hypertension, patient age, and cigarette smoking— yet the mechanism of action from diabetes was clear because penile erection occurs when smooth muscle relaxes in the blood vessels. Nitric oxide helps this relaxation, but with chronic hyperglycemia, there is a decreased level of nitric oxide, leading to insufficient smooth muscle relaxation. Sexuality is part of humanity and there is no need to suffer in silence when there are several things to do. Achieve good HbA1c values by eating foods without added sugar and by incorporating the herb Hintonia latiflora into daily intake. Learn to take deep breaths—stress reduction and blood sugar balancing go hand in hand. Lastly, get out and

This blood sugar-balancing herb is derived from the stem bark and leaves of a plant native to Columbia and Mexico. Sometimes called “vegetable insulin,” it contains a neoflavonoid known as coutareagenin (COU) that decreases blood glucose levels, blood fats, and blood pressure. Thanks to ultrasound measurements, scientists have found that COU can safely:

etabol ize carboh ydrate s •m

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ilate blood vessel s by •d

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move—physical activity exerts a protective effect against ED. Remember, diabetes used to be uncommon, and is optional even today. By staying informed, maintaining healthy blood sugar can be easy to do! 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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BOOK REVIEW

CHANGING

NORMAL A conversation with Marilu Henner and Michael Brown

GOOD HEALTH LIFESTYLES: What inspired you and your husband to write this book? MARILU HENNER: When Michael

was able to put both cancers into remission in less than a year, nobody could believe how different he looked or how different he seemed. His hair color came back. So many other health markers started to improve. We said, ‘Okay, we have to write about this.’ But we decided to wait. It’s one thing to say he has been in remission for six months. It’s another to say he’s been in remission for more than 12 years! GHL: The book’s title is Changing Normal. Why that title and what does it mean? MH: Around the same time that Michael

was diagnosed, another member of his family was diagnosed with cancer. Her doctor came back and said, ‘We’re going to go in there, we’re going to cut it all out, we’re going to do the chemo and radiation, and she can get back to normal in no time.’ I said to Michael, ‘Are you kidding me? Going back to normal is the last thing she should do!’ I knew her health habits and that ‘normal’ was probably what got her in trouble in the first place. After that, everything Michael did was taken from this position.

In Changing Normal, actress and New York Times bestselling author, Marilu Henner and

her husband, publishing entrepreneur Michael Brown, share their intertwined love story and remarkable triumph over bladder and lung cancers—without chemotherapy or radiation. Marilu’s passion for natural health, Michael’s willingness to totally embrace a new, healthier way of life, and their commitment to each other make for a compelling and inspiring read. Good Health Lifestyles was fortunate to catch Marilu and Michael for a quick interview. Here, they share a bit of their story with you! 24

What’s changing normal? How can you change your normal? What should you do to change your normal? Also, changing normal refers to the fact that we have to think differently about our normal response to seeing a doctor or hearing a diagnosis. We have to get out of the mindset that when we go to the doctor, we have to get that little prescription.

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GHL: What had been Michael’s “normal” prior to the diagnosis? MH: He had been a big smoker, big

drinker, and who knows what other drugs he did. I was way too straight for him in college. That’s why we probably never would have even dated—even if my dorm mate hadn’t been his girlfriend! He was exposed to a lot of toxic chemicals too because he was a merchant seaman. A big thing for Michael is stress. He tends to hold onto things a little bit more than I do, which is not saying much! His normal was also poor eating habits and no exercise.

LIFESTYLES

the introspection, the autobiography, and also just the clinical tests that were bearing out the results of all that hard living really came home to me again about how sick I was. But it also gave me a really clear path of what I could do for myself. I could see clearly that I needed to detox and get those chemicals out of me. In that way, it was very helpful.

[Michael Brown now joins the call.] GHL: Michael, when you got your cancer diagnosis, and the doctor recommended removing your bladder and prostate, you declined. What changed for you?

GHL: What did you do to build your immune system during that time? MB: It started with the detox. The toxic burden was weighing down my immune system in every way. Also, addressing stress, particularly emotional stress. Stress has a really bad effect on the immune system.

MICHAEL BROWN: The first thing

is that I realized how serious the situation was. Before then, I kind of “poo-pooed” it. It also clarified to me pretty drastic choices between going this way or going that way. That was when it really started, when I really realized what being a cancer patient was all about.

GHL: When you went to see the internist, Dr. Soram Khalsa, you looked at your health history—particularly the role exposure to chemicals, stress, and poor lifestyle habits played in your diagnosis. Was that an awakening? MB: It was a gradual awakening.

I started seeing Dr. Khalsa. He examined me and put me through some exhaustive tests for toxic burden and heavy metal exposure, that sort of thing. At the same time I was writing the health autobiography that I did for him, and it was a couple pages long. It was being documented that I had high levels of lead, mercury, and arsenic. The two together—the going deep, 26

upon sweating. Obviously if you don’t have enough water in you, you are not going to sweat effectively, so that really helped. Finally, the chelation was also a very good strategy and it gave me a regimen. Back in 2003, Dr. Khalsa could prescribe a product called DMSA (dimercaptosuccinic acid) on a pretty strict regimen. All of those together helped to bring the heavy metals down to a more tolerable level. I have to say that they are still somewhat elevated. The last bit you try to get out of your body is the most deeply imbedded and difficult to remove. I didn’t do a 30-day cleanse or a 6-month cleanse. I feel like I’ve done a 12-year cleanse!

GHL: Can you please say more about the detoxification you underwent? MB: Since I had a urinary tract cancer

(bladder cancer), it was pretty obvious that I needed to pour a lot of water through my body to cleanse it, and also just to hydrate my body generally. From there, that loosened up my body to be more receptive to other types of detox strategies. The colonics, for example, would not work as well if you were not properly hydrated because dehydration causes a lot of constipation. Likewise, the infrared sauna is based

Changing my diet to plantbased—no sugar, dairy, meat, or chicken—helped build my immune system, as well as supplementation. Dr. Khalsa definitely believes in supplements. He recommends a really strong multivitamin, a lot of herbs, and other nutrients. Today, I take aged garlic extract, which helps build the immune system and guards against everyday diseases. I also take Recancostat 400—a cranberry extract for the kidneys, vitamin C, and a lot of Vitamin D3, amongst others. GHL: How does your mutual commitment to health support your relationship? MB: Well, I am able perform! MH: [laughs] Yes, we feel healthy

enough to have what we call “five show” weekends! Like I said in the book, we’re a sexy couple!

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EuroPharmaUSA.com 27

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LIFESTYLES

Vi bra nt at ANY AGE A Busy Woman’s Guide to Natural Energy by Holly Lucille, ND, RN Whether you’re a busy mom chasing after your toddler, a professional woman working long hours, or a retiree who’s bringing new meaning to the phrase “young at heart,” you cram a lot into your days. That can take a toll on your stamina, leading to fatigue and stress. But you can take steps to help you cope with your busy life. And herbal supplements can play a role in giving you the energy and stamina you need to thrive.

Amp up with Adaptogens

Adaptogens can help improve your resilience, both physically and emotionally. They promote balance and restore function. Two adaptogens to try are ashwagandha and rhodiola. Ashwagandha is a mainstay of Ayurveda, the traditional Indian system of medicine—and for good reason. This rejuvenating herb boosts mood, energy, and memory, lowers cortisol levels (a biological marker of stress), and supports sexual health and fertility. Clinical studies show that ashwagandha increases maximum oxygen consumption (VO2 max), a commonly used measure of cardiorespiratory fitness. In a clinical study of healthy adults published in the journal AYU, those taking KSM-66 ashwagandha extract improved not only in physical health measures like VO2 max, but also psychological and social health parameters measured in a quality of life assessment. Rhodiola is a remarkable herb that grows at high altitudes in Europe and Asia. Herbalists know rhodiola for its ability to increase stamina and 28

endurance—something sure to help get you through those busy days. This herb may also have a cortisol-balancing effect, making it a great tool to help keep you on an even keel.

Asleep at the Wheel?

A sure way to sap your energy is by not getting enough sleep. Yet, sometimes it can be hard to fall or stay asleep. If you need help getting your zzzz’s, natural sleep aids can improve your sleep without unpleasant side effects—lemon balm and lavender are good choices. Lemon balm, a member of the mint family, is a favorite calming herb with a distinct lemon scent that is often used for relaxation and to help with sleep during times of stress. Lemon balm is also often combined with other herbs to promote sleep. You might already be familiar with lavender’s relaxing properties. A spritz of lavender essential oil spray on your pillow at night may be enough to bring on the sleep fairies. In a clinical study, researchers at Wesleyan University observed healthy sleepers over the course of three nights. They found that, on the night lavender aroma was added to the sleep environment, women experienced increased light and deep sleep and reported higher vigor than on nights when lavender wasn’t used.

Don't Let PAIN Slow You Down If you’re looking for safe pain relief, consider natural pain relievers such as curcumin. A potent antioxidant and anti-inflammatory, curcumin works through multiple pathways to reduce or eliminate pain. It has been shown to reduce pain in numerous conditions, including rheumatoid arthritis, osteoarthritis, post-operative pain, neuropathic pain, and exercise-induced pain. Research suggests that not only does curcumin relieve pain, it also relieves hypersensitivity to pain— a condition that may be more common in women. Boswellia is a unique herbal pain remedy because of its ability to affect the 5-LOX pathway of inflammation. This pathway is notoriously hard to treat, and boswellia does it without side effects. Boswellia combined with curcumin was found to be an effective treatment for osteoarthritis. Other natural pain relievers to look for include nattokinase, derived from fermented soy, and DLPA, which provides two forms of the amino acid phenylalanine.

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K eeping Your Tank Full

Sometimes having a busy life can seem like a badge of courage. But it’s important to make sure you get some downtime every once in a while. Here are a few tips to help you recharge.

say ''no.'' Just

If you’re one of those women who is constantly bombarded with demands for your time and energy, it’s time to take stock. What’s really important? It’s okay to say that you can’t be a scorekeeper at your daughter’s track meet if it means that you’ll be up until 11:30 finishing a financial report for work. Prioritize your time and make sure your needs aren’t always last.

Make time for your passions. Pursuing something you love—whether it’s making quilts, growing tomatoes, or singing in a choir—can give you a sense of fulfillment and control that can reduce stress, replenish your energy reserves, and increase happiness.

Nurture your friendships.

It seems like when we get busy, our friendships fall to the wayside. Make an effort to stay close to your friends—it’s good for you. A landmark UCLA study found that when women feel stress, they seek out friends. That, in turn, releases oxytocin—which helps to keep them calm. Friendship may also improve health and even help you live longer.

Learn to unplug.

We live in a high tech world that’s always on. That doesn’t mean we have to be. Make it a priority to unplug regularly. Put down that smart phone. Take a break from Facebook. Turn off the TV. Instead, have a real conversation, read a paper book, or get out into nature for a while.

Laugh a little.

You’ve probably heard the old saying, “laughter is the best medicine.” Research has shown that laughter can relieve stress, anxiety and depression, reduce pain, improve our immunity, and even give us an aerobic workout. So watch a funny movie, share a silly joke, and see the funny side of life.

Hormone Hassles

Hormones can really throw a wrench into your schedule. Maybe you have severe PMS that makes you want to hide from the world for a few days every month. Then again, maybe you’re in the throes of menopause. That doesn’t mean your life slows down. One surprising natural helper to help you get through your monthly hormone riot is curcumin. In a recent clinical study published in Complementary Therapies in Medicine, curcumin reduced the severity of PMS symptoms by 59 percent compared to only a 14 percent reduction in the placebo group after just three monthly cycles. The researchers attributed the effects of curcumin on its anti-inflammatory nature and its ability to modulate neurotransmitters. Another supplement that can help keep your hormones on track is DIM. DIM stands for diindolylmethane, which is found in cruciferous vegetables like Brussels sprouts, broccoli, and cabbage. Research points to DIM's ability to help the body rid itself of excess estrogen and xenoestrogens—harmful compounds in the environment that mimic estrogen and can decrease fertility and contribute to weight gain. Taking DIM can help fight the effects of these environmental estrogens.

When the going gets tough . . .

Of course, part of maintaining energy throughout the day is living a healthy life, like exercising regularly and eating a healthy diet. When you’re taking care of everyone else, it’s especially important to take care of yourself. Leading a vibrant life depends on it. Holly Lucille, ND, RN, is a nationally recognized licensed naturopathic physician, author, educator, and certified CrossFit instructor. Dr. Holly has a private practice in Los Angeles called Healing from Within Healthcare. She is a frequent contributor to several publications, hosts the “Mindful Medicine: The Dr. Holly Lucille Show” on RadioMD, and provides natural health videos at her website, www.drhollylucille.com.

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What's making

MICHAEL STRAHAN SO DARN

HAPPY?

PHOTOGRAPHY COURTESY OF JCPENNEY

by Kim Henderson

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With his trademark gap-

toothed smile, good looks, and warm, easy personality, NFL Hall of Famer Michael Strahan charms television audiences every morning in his new role as anchor on Good Morning America. His transition from New York Giants legendary defensive end to popular television host—first, as an analyst for Fox NFL Sunday, followed by a successful four-year run as co-host on Live with Kelly and Michael, and more recently, as host of The $100,000 Pyramid—has appeared effortless and natural. However, if you look more closely, it’s clear that Michael applies the same kind of discipline, hard work, focus, and drive that made him an NFL star to his soaring career in broadcast television. He lays out both his challenges and his winning life philosophy in his recent upbeat and inspirational book, Wake Up Happy. Lucky for us, he took time out of his busy schedule to share a few of the foundational healthy mind and body habits that feed his happiness.

LIFESTYLES

GOOD HEALTH LIFESTYLES: You

GHL: Self-doubt and fear stop so

enjoyed an incredible career as an elite athlete and now a second successful career in television. What’s your best advice for reinvention?

many of us from attaining our goals. How do you transform selfdoubt and fear into energy and motivation for success?

My best advice for reinvention is to always believe in yourself. We all have insecurities or self-doubt, but it's important to have a positive attitude and believe in yourself. I also try to surround myself with positive people who all support one another. Life is not meant to go at it alone. It’s never too late to live the life you imagined. MICHAEL STRAHAN:

GHL: In your book, Wake Up

Happy, you say that the quest and the process of doing more and being more is the most powerful pathway to happiness. Can you explain?

You have to strive for greatness to live a great life. I believe we are our happiest selves when we are pushing ourselves to give our absolute best. In order to be our best, we have to strive to do more and be more. The key to “making it” in life is to never believe that you have made it. Making it doesn't mean money or status, but I do believe we all have different things in life that we want to achieve that make us feel more fulfilled. MS:

GHL: You’ve said, “There’s

more power in your mental attitude than in your bank account.” Can you please share one way you keep a positive mental attitude?

The best way to keep a positive mental attitude is to be grateful. Life has its ups and downs. It doesn't matter who you are, you are going to go through difficult and challenging times, but if you are grateful, you will keep a positive mindset because you come from a place of gratitude and appreciation. MS:

Growing up, my dad always said “When, not if.” When you say “if,” you’re already doubting yourself. When…you get a scholarship to college. When…you make it into the NFL. When…you make it into the Hall of Fame. This mindset has helped me overcome the obstacles and challenges in my life. MS:

GHL: You’ve used meditation and

creative visualization to realize a goal. What role do they play in your overall well-being and sense of calm?

When you visualize your goals, you begin to live the life you are imagining. Your decisions and your actions begin to lead you towards what you are visualizing. Meditation and visualization relax your mind and ease any stress, fear, or concern about the future because in your mind, you already know you're on the path to what you want. MS:

GHL: There’s no doubt that

you are healthy and fit today. However, you have shared openly about your painful struggle with weight as a teen. What changed?

Growing up, my brothers used to tease me and call me B.O.B., which stood for "booty on back." I hated that nickname so I started working out and focusing on my health. When my dad saw how committed I was, he started taking me to the gym with him. While also getting in shape, it was special time spent together. In addition to the gym, I bought Jane Fonda’s and Herschel Walker’s fitness tapes. I started watching what I was eating and viewed food as fuel. MS:

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LIFESTYLES

GHL: Okay, time to give it up! Even

as a busy, single, working father in television, you continue to be in dynamite shape. What’s your basic diet and fitness routine?

I train five to six days a week. I switch up my workout a lot, but the important thing is to be consistent and to stick to a plan. I don’t diet, but I eat pretty clean. I try to monitor my sugar intake, as I definitely love sweets— everything in moderation. MS:

GHL: How do you replenish your

body after a workout?

If I have time, food is my first option! I’ll have lean protein (usually chicken or turkey) with veggies and brown rice. Or I may have Ezekiel bread with almond butter and banana. If I’m in a hurry, I’ll have a protein shake with almond milk, banana, and peanut butter or coconut butter. MS:

GHL: What did you have for

breakfast?

Today, I had scrambled egg whites, turkey bacon, and some oatmeal with mixed berries. MS:

GHL: What’s your favorite

indulgence?

I love Tate’s chocolate chip cookies. They are definitely my weakness! MS:

GHL: Conversely, do you have a go-

to favorite healthy snack?

My favorite go-to healthy snack is either carrots and hummus or apples and almond butter. MS:

GHL: As we head into holiday

season, are there any tricks you have for staying healthy with heavy meals, family, and travel?

The best way to stay healthy during the holiday season is to eat all of your meals on schedule and not wait for the big meal and stuff yourself. Also, enjoy your holiday meal, but don't overeat. When traveling, make sure you eat something healthy before you start your MS:

travels and also pack snacks that keep you from getting hungry in the middle of a flight, car ride, or however you may travel. That way, you can control what you are eating and how much. I also take snacks with me on a busy workday. GHL: Last, in your book, you use

a quote that talks about valuing the wisdom and power of an open heart. How do you keep your heart open?

I keep my heart open by surrounding myself with good people. MS:

I am very blessed with an incredible family, group of friends, and colleagues. When you surround yourself with good people, you have no reason to keep your heart closed. Kim Henderson is a natural health and green living writer based in Los Angeles, California. She is also the author of the awardwinning environmental book, 50 Simple Steps to Save the World’s Rainforests (Freedom Press).

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LIFESTYLES

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QUICK & EASY

The -Day MEAL PLAN FALL BACK-TOWORK MENU Monday

BREAKFAST

LUNCH

SNACK

DINNER*

2 hard-boiled eggs

Fresh spinach salad with sliced grilled chicken breast, tossed with EVOO and balsamic vinegar

1 apple

Grilled salmon filet lightly brushed with coconut oil and seasoned with lemon pepper

Sugar-free, nitrate-free bacon ½ cup berries

Tuesday

Wednesday

Piña Colada Shake: Blend ½ cup coconut milk, ½ cup frozen pineapple chunks, ½ banana, ¼ cup whey, egg white protein powder, and ice until smooth Breakfast scramble: 2 eggs scrambled with grated whole-milk Jack cheese and 2 tbsp. salsa Sliced cantaloupe

Thursday

Friday

Fast food doesn’t have to mean packaged goods or the stuff they call “food” at the drive-thru. You can eat what’s good for you with minimal preparation time and enjoy every delicious bite! The key is prepping the ingredients ahead of time so you can quickly create tasty, nutritious meals during the week.

1 oz. mozzarella cheese

Baked yams Leftover grilled salmon over fresh mixed greens and tossed with EVOO and balsamic vinegar

1 oz. almonds or pistachios

Cup of roasted red pepper and tomato soup Egg Salad made with organic mayonnaise in lettuce cups Leftover roasted red pepper and tomato soup

Crock pot veggie stew: Combine your choice of vegetables with one can diced tomatoes and ½ cup of chicken broth. Cook on low for 2-3 hours

¼ cup hummus

Baked cod

Raw celery sticks

Leftover veggie stew. Add more veggies if needed

1 pear

Turkey meatballs simmered in marinara sauce over zucchini “spaghetti”

Pre-cooked medium shrimp mixed with sautéed veggies over cauliflower rice, topped with melted grass-fed butter

2 eggs, scrambled

Leftover turkey meatballs and marinara sauce over zucchini “spaghetti”

1 oz. almonds or pistachios

Beef Stew: Sear cubed beef. Add onions, celery, carrots, 4 cups beef broth, 1 cup red wine, 1 tsp. thyme, salt and pepper in a Dutch oven. Bring to a boil, then simmer for 2 hours

Tooty Fruity Shake: Blend 1 cup coconut milk with frozen strawberries or cherries, ¼ cup whey or egg white protein powder, and ice until smooth

1 can albacore tuna mixed with organic mayonnaise over a bed of kale

1 apple

Baked chicken thighs coated with Dijon mustard

Vegetable three-egg omelet with spinach, onion, mushrooms, and grated mozzarella cheese

Grass-fed ground beef patty over fresh mixed greens tossed with EVOO and balsamic vinegar

1 oz. cheddar cheese

½ avocado, sliced

Sunday

Grilled Chicken breast

Banana Almond Butter Shake: Blend ½ cup almond milk, ½ banana, 2 tbsp. organic almond butter, ¼ cup whey or egg white protein powder, and ice until smooth

Sugar-free, nitrate-free bacon

Saturday

Steamed broccoli

Sliced canteloupe

1 oz. mozzarella cheese

Sliced avocado

Mixed greens, cherry tomatoes, crumbled feta cheese tossed with EVOO and balsamic vinegar

Mashed cauliflower Sautéed spinach

¼ cup hummus Raw baby carrots or broccoli florets

Oxtail soup: Sear oxtails. Add diced onions, celery, carrots, 4 cups beef broth, and 4 cups water. Bring to a boil, then simmer at least 6 hours. Add salt and other vegetables of choice, then simmer another 30 minutes *Feeds 4

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SHOPPING LIST

LIFESTYLES

Pan tr y

1 16 oz. jar natural marinara 1 14.5 oz. can tomatoes

1 8 oz. container hummus e oil (EVOO) 1 8 oz. bottle extra virgin oliv r 1 8 oz. bottle balsamic vinega yonnaise 1 8 oz. natural or organic ma

Protein & Dai ry 4 organic chicken breasts

1 8 oz. jar Dijon mustard hios, shelled 1 2 oz. almonds and/or pistac

2 lb. chicken thighs

1 lb. grass-fed or organic bee f stew meat ¼ lb. grass-fed or organic gro und beef Oxtails

2 32 oz. containers beef broth th 1 32 oz. container chicken bro

ato & 1 qt. container of organic tom roasted red pepper soup ter 1 16 oz. jar organic almond but

4 wild-caught salmon filets

1 lb. ground turkey 1 lb. cod

½ lb. pre-cooked wild-caught

1 5-6 oz. can albacore tuna

1 16 oz. jar salsa 1 bottle red table wine

shr imp (frozen)

1 lb. sugar-free, nitrate-free bac

1 16 oz. jar coconut oil 1 small container dried thyme

1 dozen eggs

Whey or egg white protein pow der, vanilla 1 container of crumbled season ed feta cheese 1 12 oz. package grated whole -milk Monterey Jack cheese 1 12 oz. package of grated wh ole-milk mozzarella cheese 1 lb. organic or grass-fed but

½ gal. coconut milk ½ gal. almond milk

sauce

ter

Fr uits & Vege tables 2 red onions 1 yellow onion

3 whole mushrooms 1 green bell pepper 1 red bell pepper 1 avocado

li 1 bunch baby brocco 6 medium zucchini

rrots 1 12 oz. bag baby ca ans 1 12 oz. bag green be shed 1 12 oz. bag of pre-wa mixed greens 2 12 oz. bags of pre-washed spinach

n lettuce 1 head butter or Bosto 1 bunch kale uliflower 1 12 oz. bag riced ca uliflower 1 10 oz. bag frozen ca 1 small bunch celer y matoes 1 carton of cherry to ms 4 sweet potatoes or ya 1 banana

pineapple 1 2 oz. mango and/or chunks (frozen) 1 bag frozen cherries

blueberries 1 small carton fresh rr ies 1 carton fresh strawbe 1 bag of small apples 1 cantaloupe 1 banana 1 pear 37

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DRY

LIFESTYLES

Herbal HELPERS

EYE

RELIEF Sea buckthorn combats the effects of too much screen time by Helena Korte, MSc, eMBA Let’s face it, we stare at computer screens a lot. And it’s not just the desk jockeys among us that put in a lot of screen time these days—anyone with a smart phone, which is nearly two-thirds of Americans, is guilty. As a nation, we are borderline obsessed with looking at screened objects. Whether we’re watching TV, reading novels on a tablet, sending emails on a laptop, or scrolling through Instagram on a smart phone, Americans are averaging approximately seven and a half hours of screen time daily. For many, it’s much more than that. We may claim to love modern technology and the more “connected” world it allows us to be a part of, but if our eyes could talk, they wouldn’t be singing the same praises. Staring at screens all day places a great deal of strain on our precious peepers, contributing to headaches, difficulty focusing, dry, itchy eyes, and blurred vision. Why does screen time wreak such havoc on our eye health? Often, when we concentrate heavily on something onscreen—anyone ever get lost in an episode of Game of Thrones?—we forget to blink. Blinking is vital to eye health: it ensures our eyes are free of debris and that they remain fully lubricated and 38

refreshed for optimal function. Most people blink between 15-22 times per minute, but our blink rate goes down significantly when we’re engaged in screen time. This causes eye dryness and the pain, redness, itching, and gritty sensation that comes along with it.

All Eyes on Sea Buckthorn

If too much screen time is the poison, what’s the antidote? No matter how much technology advances, we can always count on nature to remain strong and steady, offering up safe solutions for modern day ailments. When it comes to eye health, fatty acids (including n-3, n-6, n-7, n-9) and other bioactive compounds from sea buckthorn berry and seed oil can help eyes feel fresh, rested, and healthy again. A Finnish study investigated the effects of sea buckthorn oil on eye dryness in men and women between the ages of 20 and 75. For three months, participants took morning and evening doses of either a placebo or a sea buckthorn extract called SBA24, containing a standardized mixture of sea buckthorn berry and seed oil. Participants taking the SBA24 saw significantly fewer issues with redness and burning sensations associated with eye dryness. This could be due to the

ability of fatty acids and other bioactive compounds in SBA24 oil to reduce inflammation and moisturize mucous membranes throughout the body. It’s extremely difficult to obtain omega-7s through diet alone, which makes supplementing essential. The beneficial nutrients of the sea buckthorn plant are found in both the berry and seed oils, so you need a complete extract that utilizes the whole berry. Your best bet would be to take a supplement that contains the clinically studied SBA24 sea buckthorn oil, proven to relieve dry eyes and enhance your overall health in the process. For enhanced results and more comfortable eyes, put down the smart phone once in awhile. Your eyes will thank you for it.

Helena Korte, MSc, eMBA, is Managing Director of Aromtech and an expert on nutritional clinical research regarding SBA24. Korte has a degree in food biochemistry and has held MD and international business management positions in the electronics, diagnostics, and nutraceutical industries.

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LIFESTYLES

A Healthy Thyroid Does This and More! TM

•

Healthy Hormone Levels

•

Immune System Support

•

Revives Metabolism

•

Supports Cellular Health:

Breast, Uterine, Ovary, and Prostate •

Weight Management†

•

Restores Your Energy

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

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† In conjunction with a healthy diet and exercise regimen.

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MONEY-BACK GUARANTEE

PER

R E N

R O C

THE POWER of

TURMERONES by Ajay Goel, PhD By now, you may be pretty familiar with curcumin, the remarkable turmeric compound that’s been the subject of thousands of scientific studies. It’s what gives the spice turmeric its rich gold color. But another group of compounds in turmeric is just beginning to gain the attention of the scientific community. They’re turmerones, found in turmeric essential oil. The oil is what gives turmeric its distinctive smell. We’re finding that turmeric essential oil— especially the turmerones—has its own set of benefits for health and wellness. Turmeric essential oil acts as a potent antioxidant and may reduce acute and chronic inflammation. It may also improve the body’s own antioxidant capabilities by increasing glutathione— the body’s master antioxidant—along with antioxidant enzyme levels in the liver and blood. According to an Indian scientific study, the pain relief potential of turmeric essential oil may rival that of aspirin. Early

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LIFESTYLES

research points to turmeric essential oil’s potential in treating or preventing cancer, diabetes, neurological conditions, and depression. The constituent that stands out the most (and is most prevalent) is aromatic turmerone, more commonly called ar-turmerone.

antidepressants. Upon examination, the researchers found that turmeric essential oil positively affected several neurotransmitters and brain hormones, including serotonin and corticosterone. Turmerones are so powerful they may just be able to help the brain repair itself. In a study published in Stem Cell Research & Therapy, researchers found that ar-turmerone promoted the growth of neural cells. The researchers concluded that ar-turmerone may be a promising option in the fight against neurological disorders and stroke.

As a cancer preventative, turmeric essential oil has exhibited similar effects to curcumin. It significantly reduced levels of inflammatory chemicals in an experimental cell model. Inflammatory cells play a pivotal role in the development of inflammation-associated colon and other types of cancer. A Japanese study also examined animals Another interesting area of research, in an experimental model of colitis. The especially given the rise of mosquitoanimals fed turmeric essential oil had borne viruses, is using turmerones as a reduced inflammation as well mosquito deterrent. Against as a significantly reduced the Aedes aeg ypti species incidence of tumors. of mosquito—the In addition, one responsible WHY NOT when turmeric for the spread just eat turmeric? essential of diseases oil and like dengue Turmeric is a wonderfully flavorful spice. curcumin fever and Keep it in your kitchen and use it often in were the Zika your cooking. But it’s not the best option for combined, virus—artherapeutic use. That’s because curcumin and the effects turmerone turmeric essential oils are only a small portion of were even was as turmeric—usually less than 10 percent combined. more effective powerful. as DEET For therapeutic use, opt for supplements that as a biting focus on these specific compounds and have In one deterrent in proven absorption, like clinically studied experiment, a laboratory BCM-95 Curcumin, which combines turmeric setting. curcumin with turmeric essential oil was essential oils. associated with The research an approximately on turmerones is 30 percent drop in signs fascinating—and it’s of depression after one week of oral just beginning. Perhaps one day the supplementation. What’s more, the number of studies on turmerones will effects of turmeric essential oil were rival curcumin. Whatever the case, comparable to fluoxetine, a common the therapeutic future looks bright for antidepressant. That’s welcome turmeric essential oil. news considering the severe side effects associated with many pharmaceutical Ajay Goel, PhD, is an Investigator at the Gastrointestinal Cancer Research Lab at Baylor University Medical Center in Dallas, TX. He is a member of the American Association for Cancer Research and the American Gastroenterology Association.

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LIFESTYLES

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Spices to Unleash

Your INNER CHEF

Spices may be ubiquitous in today’s vast sea of grocery aisles, but in ancient and medieval times, these ingredients were the catalyzing force for oceanic expeditions and exploration. Countless miles were trekked to find these fragrant plants, as they were revered for their medicinal, aromatic, and food-preservation capabilities.

We have probably all sprinkled a pinch of pepper, garlic, or onion into our at-home culinary experiments, but it’s time to branch out and start incorporating these five versatile spices that pack a punch for your taste buds and overall wellness:

has been used for 1. TURMERIC thousands of years in

India for wedding celebrations, dying clothing, warding off evil spirits, and of course medicinally. Turmeric contains a little bit of an extraordinary compound called curcumin. There may be no other botanical compound that can rival the anti-inflammatory and antioxidant capabilities of curcumin. Whether you’re adding turmeric to create your own curry, livening up your mashed potatoes, assembling your own steak rub, or mixing it into your morning eggs, be careful because turmeric contains powerful pigments that can discolor certain surfaces—and hands! TIP: Turmeric is an amazing, healthy spice, but if you are looking to use it as a medicine, make sure you are using curcumin, because turmeric only contains 2 to 5% of this compound.

OREGANO is perhaps best 2. known for its shining role in Mexican

and Italian dishes, but it’s also one of the most potent antimicrobials in the plant world. Not only will you be intensifying the essence of savory dishes with dried or fresh oregano, you will also be supporting your body’s immune system with the potent natural compounds, thymol and carvacrol, that come along in this herb. Add some fresh oregano to your next pasta sauce, 42

the flavor and prevent the basil from becoming bitter.

ROSEMARY is 4.distinguished by its needle-

5. 3.

like leaves and pungent aroma. Resembling a small evergreen, some describe its taste as a mix between lemon and pine—earthy, yet delicate. Try some rosemary paired with grilled sweet potatoes, or even in your favorite cookie recipe to provide a perfect balance of sweet and savory in every bite. TIP: Use rosemary

twigs as you would toothpicks: to hold appetizers or sandwiches together, as skewers, or to freshen your breath!

or incorporate into your chicken marinade. TIP: Add a few sprigs of fresh

oregano to extra virgin olive oil to create your own herb-infused oil.

BASIL is a very 3. fragrant and diverse

spice, and is almost synonymous with pesto. Aside from its use as a delicious sauce, basil contains compounds that are antibacterial and anti-inflammatory. Plus, it’s a great source of vitamins A, K, and C. Just two tablespoons of this sweet and peppery herb gives you more than 25 percent of your recommended daily value of vitamin K. TIP: When using fresh basil, try adding it at the end of the meal you are preparing to preserve

GINGER is great for soothing 5. stomach upset after a meal, but can

also be used to boost and brighten the zest of any style of cooking. Prized for its anti-inflammatory and anti-nausea abilities, ginger is one of the most widely used condiments in the world. Another sweet or savory herb, try adding fresh ginger to creamy soups, paired with flaky fish, or make yourself some ginger tea to accompany your meal and aid in digestion. And who doesn’t love gingerbread! TIP: When trying to peel ginger, use the tip of a spoon to gently rub away the outer skin.

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

LIFESTYLES

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Versatile VEGETABLES!

LIFESTYLES

Celebrate the cornucopia of fall veggies with these inventive recipes that can serve as a side or take center stage as a main dish.

Vegetable Fried “Rice”

2 large eggs, lightly beaten

1 teaspoon stevia

2 teaspoons avocado oil

¼ cup white wine

1 teaspoon fresh ginger, grated

½ teaspoon fish sauce

Move over starchy carbs! This low-carb take on an Asian favorite packs a powerful nutritional profile yet retains all of the familiar flavors you love. It’s a great way to sneak veggies to your kids—they’ll love every bite!

1 onion, diced

Serves 6

Ingredients

1 cauliflower, cored and separated into florets

1 carrot, peeled and diced

Directions

5 ounces of fresh mushrooms, chopped

1. Place the cauliflower into the bowl of a food processor and pulse until it resembles rice.

1 clove garlic, minced 2 scallions, thinly sliced 1- 2 tablespoons of coconut aminos or gluten-free soy sauce

2. Heat ½ teaspoon of the oil in a medium skillet over moderate heat. Add the beaten egg and cook until the bottom is set. Flip the egg to create a thin omelet. Remove to a plate, slice the egg thinly and set aside to cool. 3. In a small bowl, mix the coconut aminos, stevia, wine, and fish sauce together. Set aside. 4. Heat the remaining oil in a large skillet over medium-high heat. Add the ginger, onion, and carrots. Stir until the onion is soft and translucent. 5. Add the mushrooms and garlic and continue to stir until the mushrooms are soft and golden. 6. Add the cauliflower “rice” and stir to mix all of the ingredients well. Cover and cook about 5 minutes or until the cauliflower becomes tender. 7. Add the reserved egg and stir to incorporate. 8. Pour in the coconut amino mixture and stir well to distribute evenly. Taste and adjust the seasonings if needed. 9. Serve immediately.

Per serving: 355 cal; 15.5g total fat; 46g carb; 10g protein; 619g sodium; 11g sugar

Beet and Arugula Salad

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LIFESTYLES

Serves 4

The combination of sweet beets and bitter greens provide a pop of flavor. Add a sprinkling of crunchy pecans for a fresh start to a meal. Or top with some grilled salmon or chicken for a delicious main dish option. Ingredients

4 cups cooked and peeled beets, cubed 5 cups baby arugula 2 stalks of celery, diced ½ cup thinly sliced red onion ¹⁄₃ cup pecan pieces 2 tablespoons extra virgin olive oil

Bombay Pancakes Serves 8

This savory Indian dish is perfect for vegetarians and paleo folks alike. High in anti-inflammatory and antioxidant-rich spices like turmeric, ginger, and chili, it’s also a tasty way to warm up your mealtime on a chilly Autumn day. Ingredients

¼ cup coconut oil ½ cup almond flour

1 tablespoon balsamic vinegar

½ cup tapioca flour

½ teaspoon freshly ground black pepper

1 teaspoon salt

Directions

1. Preheat the oven to 400° F. 2. Combine the beets, arugula, celery, and onions in a large bowl. Toss well. 3. Spread the pecans on a large baking sheet and bake for 4-5 minutes, being careful the nuts don’t burn. 4. Add the nuts to the vegetables. Sprinkle the salad with the oil and vinegar and toss well.

2. Add the onion, cilantro, and ginger. Stir to blend.

1 cup canned full-fat coconut milk ½ teaspoon Kashmiri chili powder (or substitute 3 parts paprika and 1 part cayenne pepper, to taste) ¼ teaspoon turmeric powder

Spiced Sweet Potatoes Serves 6

Roasted sweet potatoes are a fall favorite, but can often be a bit ho-hum. Spice things up with an unexpected hint of cumin and poblano pepper. As a bonus, you’ll get a good dose of beta-carotene and vitamin C with every bite.

4. Cook for 3-4 minutes. 5. Carefully flip the pancake and cook the other side until golden brown.

¼ teaspoon freshly ground black pepper

6. Remove the pancake to a plate and keep warm in a 200° F oven.

½ red onion, chopped

7. Repeat with remaining batter, adding small amounts of additional oil as needed.

½ cup fresh cilantro, chopped 1 teaspoon fresh ginger, grated 1 cup cherry tomatoes, quartered

8. When all of the pancakes are done, garnish with green onions and cherry tomatoes.

Directions

9. Serve immediately with mango chutney or cucumber-mint raita.

1. Combine the flours, coconut milk, and spices in a large bowl, whisking well until smooth.

Per serving: 445 cal; 25.6g total fat; 48g carb; 9g protein; 764g sodium; 10.5g sugar

2 scallions, thinly sliced

5. Serve immediately. Per serving: 222 cal; 14.4g total fat; 22g carb; 5.3g protein; 529.3g sodium; 15.2g sugar

3. Heat the oil in a sauté pan over medium-low heat. Pour ¼ cup of the batter into the pan, tipping the pan to spread the mixture.

Ingredients

Directions

3 tablespoons coconut oil

1. Preheat the oven to 400° F.

½ teaspoon salt

2. Melt the coconut oil in a small bowl and whisk in the spices.

½ teaspoon freshly ground pepper 1 teaspoon ground cumin 1 teaspoon cinnamon 1 pinch of ground chipotle pepper 3- 4 peeled and cubed sweet potatoes 1 medium onion, diced 1 poblano pepper, seeded and diced

3. Put the sweet potatoes, onions, and peppers into a large bowel. Drizzle the oil mixture over the vegetables and toss to blend well. 4. Spread evenly in a large glass baking dish and bake for 40 minutes or until the potatoes start to brown. Serve immediately. Per serving: 271 cal; 12.2g total fat; 38g carb; 5.3g protein; 558g sodium; 10g sugar

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LIFESTYLES

more makeup, it is especially important to remove it each day. Choose a nondrying formula free of alcohol and chemical ingredients that can leave an irritating residue on the skin. Avoid mineral oil-based removers as they can clog pores. Good natural removers include plant oil as a base that gently lifts residues from the skin.

5 COLD WEATHER SKINCARE TIPS The cold, dry weather of fall and winter presents unique challenges to our skin. In order to maintain a healthy glow, you might have to switch up your regimen. Here are five tips to show your skin some extra love. Oh, and they are natural, of course!

1. MOISTURIZE Cold air, wind, and indoor heat zap your skin of moisture, leaving it dull and dry, and sometimes itchy and irritated. A heavier, oil-based moisturizer is best for cold weather as it protects the skin and slows its natural loss of moisture. Skip pore-clogging mineral oil formulas that can cause acne and blackheads. Instead, choose one that includes non-clogging natural plant oils—such as avocado, coconut, jojoba, olive, sea buckthorn, grape seed, rose hip seed, argan, or safflower, to name just a few. Humectants like glycerin and vegan hyaluronic acid are great ingredients too as they attract moisture, giving your skin a natural glow. Also, avoid moisturizers with aqua (water) being the first or second ingredient. Water tends to dry the skin out.

2. APPLY SUNSCREEN Even in the midst of winter when the earth is farthest from the sun, your skin

4. USE A GENTLE FACIAL CLEANSER

still needs protection—especially if you are at a higher altitude or exposed to snow glare. Protect your beautiful skin with mineral sunscreens containing zinc oxide or titanium oxide, as they are both safe and effective—and less likely to contain potentially harmful additives according to the Environmental Working Group’s (EWG) Guide to Sunscreens. The EWG recommends avoiding sunscreens containing retinyl palmitate (a form of vitamin A) until its potential photocarcinogencity detected in animal studies is more fully explored in human studies, and oxybenzone as it has been associated with skin allergies and hormone disruption. Acting as an estrogen in the body, oxybenzone appears to alter sperm production in animals and has been associated with endometriosis in women. Be sure to choose a broadspectrum formula that protects your skin from both UVA and UVB rays.

3. REMOVE MAKEUP Many dermatologists agree that failing to remove your makeup before bed can lead to breakouts, dull-looking skin, and even premature aging. In colder months, when women tend to wear

Especially in cold weather, it’s important to use a gentle facial cleanser, rather than bar soap. Soaps are harsher on the skin and tend to remove your skin’s natural oil (see our article on page 54). Without your skin’s natural protective oil barrier, it can become severely dry and dehydrated. Soap can also upset a healthy pH balance on the surface of your skin that can impact your skin health. Choose a gentle natural cleanser for your skin type. Avoid formulas with pore-clogging mineral oil, harsh, drying ingredients like alcohol and sodium lauryl sulfate, and potentially harmful parabens and fragrance.

5. DON’T FORGET YOUR HANDS AND LIPS! Our hands and lips are constantly exposed to the elements, and they are often the first place we may notice dry skin. Wear gloves for protection and be sure to moisturize after washing your hands. Of course, you’ll want to choose a non-drying, sulfate-free, natural soap for your hands as well as a natural, plant oil-based moisturizer. Lips really take a beating with dry, cold weather, often chapping, scaling, cracking, and sometimes bleeding. Lip balms seal moisture in and protect your lips from dry air and cold temperatures. Beeswax and mild plant oils provide a great base. Avoid menthol, camphor, and phenol as they may have a drying affect. Choose one with mineralized sunscreen for protection from the sun.

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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 • Loss of appetite • Heartburn • Burping • Nausea* •

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With BosMed™ Intestinal Bowel Support, intestinal health can be smooth sailing. 47 *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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‘OM’ to Tone

LIFESTYLES

GA MOw)VES POWERe inYO the order listed belo (Do thes

Discover yoga’s muscle-boosting benefits by Carol Ann Weber No matter how sophisticated the fitness industry’s knowledge of the latest training techniques are, most people seem stuck with the stereotype of yoga as a passive, non-strengthening workout. You know the stock picture in most people’s heads: Spend most of the hour twisting yourself into a pretzel and end the session in lotus position, chanting a mantra as candles flicker and the teacher strikes a gong. Great for flexibility and relaxation, but muscle building? Yes! "If all you're looking to do is build muscle, weight training is the more practical approach," says Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints. "However, yoga can be just as effective as weights when it comes to developing a stronger, more impressive physique— especially when the two are used together." The essential focus in classic weight training is to isolate your various muscle groups, and for maximum growth, work them to failure (exhaustion). In yoga, however, your muscles contract against the resistance of your own body weight in isometric fashion, and instead of being isolated, they work together in what we call “functional movement.” This simply means that your body is performing in a coordinated manner to get you somewhere or to accomplish something. In addition, as you move through a sequence of poses (known as asanas), you simultaneously lengthen and strengthen your muscles. This not only results in better muscle tone, but longer and leaner muscles. While there are numerous forms of highly rigorous yoga that work every muscle in your body—including muscles you didn’t know you had—one of the most effective is Power Yoga. So get your OM on with the following moves for longer, stronger muscles.

Revolving Crescent Standing with feet shoulder-width apart and arms at sides (mountain pose), step back with left foot into a lunge position, heel lifted, bending right knee to align with right ankle. Inhale, extending arms overhead, palms together. xhale, rotating torso to right, placing left elbow on the E outside of right thigh. With palms still together, look back past right elbow. Hold the rotation for 3 to 5 breaths.

xhale, lowering arms to your sides and stepping E feet together, rise to standing position, sweeping arms overhead, then down to your sides in mountain pose. Switch legs and repeat on opposite side. Repeat sequence once more on each side.

HOT YOGA (Bikram)

I nhale, bring torso to erect position, legs still in lunge as you extend arms overhead.

Although Bikram yoga, popularly known as “hot yoga,” was developed over 40 years ago by renowned Hatha Yoga master Bikram Choudhury, it is still considered by many to be a new trend. But it’s definitely not for sissies! The average room temperature starts at around 105º F, and the 90-minute workout includes a specific sequence of 26 poses performed almost non-stop for the entire time. The following, listed by its number in the sequence, is just a sample:

Poorna Salabhasana (Full Locust Pose) Lying on your stomach, extend both arms out to the sides, palms down. Raise your head and rest your chin on the floor. Keeping your legs together, point your toes, lock both knees, and tighten all the muscles in the legs and hip area. Keeping them tensed will prevent you from letting your knees or feet fly apart when you finally get into this "airplane" pose. Start with a big

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Plank to Leg Extension rom mountain pose, F inhale and sweep arms overhead, exhaling into forward bend.

lacing hands on the mat, step feet P back to plank pose, toes tucked under, body forming a straight line from head to heels. I nhale, lifting right leg to hip height, keeping it straight. xhale as you bend right knee E bringing it under your torso toward chest. I nhale, extending right leg behind you, continuing to lift leg.

xhale, lowering leg and hips, E repeating knee tuck and leg extension 4 to 6 times. fter final rep, bring right leg A forward to place foot on floor between hands. Bring feet together into forward bend as you stand up. I nhale, lifting torso and sweeping arms overhead. xhale as you lower arms to E mountain pose. Switch legs and repeat. epeat sequence once more R on each side.

Warrior III

rom mountain pose, place hands F on hips and extend right leg behind you, with toes lightly touching floor, leg straight, left knee slightly bent, torso erect with shoulders and hips square. Inhale. xhale as you hinge forward from E hips until torso is parallel to floor, bringing right leg even higher so it aligns with torso. If you can keep your balance, extend both arms forward in line with torso, fingers interlaced and index fingers pointing forward. old for 3 to 5 breaths, then slowly H stand up, placing right foot back on floor and lowering arms to return to mountain pose. Repeat on opposite side. Repeat once more on each side.

Dhanurasana (Bow Pose) ie on your belly with your hands L alongside your torso, palms up. xhale and bend your knees, bringing E your heels as close as you can to your buttocks. each back with your hands and take hold R of your ankles (not the tops of the feet).

inhale, raise your head and chin off the floor to look at the ceiling, and in one movement raise both arms, both legs, and your entire torso off the floor. Your arms are now lifting up and moving backward slightly, looking like the wings on your personal Concorde jet. Your palms face the floor, fingers together. The fingertips should be level with the top of your head, palms parallel to the floor. Ideally you will

Keep knees hip width. I nhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This pulls your upper torso and head off the floor. Continue lifting the heels and thighs

use the muscles of the middle and lower spine to remain perfectly balanced on the hip bones for 10 honest seconds. Come down slowly. Turn your head to one side, arms relaxed at your sides, and rest face down for 20 seconds in Savasana. Second Set: Do Full Locust again for another 10 seconds, then rest for another 20 seconds.

higher, pressing your shoulder blades firmly against your back, opening your chest. Gaze forward and keep breathing. tay in this pose for 20 to 30 seconds. S Release as you exhale, and lie quietly for a few breaths. Repeat the pose once or twice more.

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. 49

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ALT ERNATIVE

MEDICINE CHEST

GOOD TO THE BONE!

Your bones are made up of remarkable living tissue that provides a foundation and structure for your body. They support and protect various organs, produce red and white blood cells, store vital minerals, and give you the ability to move. Your bones are also dynamic! In a process called remodeling, new bone is continually made and old bone is broken down. During childhood and early adulthood, your body makes new bone more quickly than it breaks down old bone, and your bone mass continues to expand. As you grow older, remodeling continues, but the scales tip and your body begins breaking down slightly more bone than it makes. If you do not build enough bone mass in your younger years, you may be at risk for bone loss and bone health issues as you age. Along with bone loss, the bones you have may become weak, brittle, and more susceptible to fracturesâ&#x20AC;&#x201D;the symptoms of osteoporosis. The National Osteoporosis Foundation (NOF) estimates that 54 million Americans either have osteoporosis or low bone mass, placing them at risk for the disease. One in two women, and up to one in four men age 50 and older will sustain fractures due to osteoporosis. Start supporting your bone health today with these eight protective vitamins and minerals that are indeed good to the bone! 50

LIFESTYLES

Calcium:

Calcium is the best known mineral for maintaining strong, healthy bones. Ninety-nine percent of the bodyâ&#x20AC;&#x2122;s calcium is stored in your bones and teeth, and the remaining one percent circulates in your blood to help numerous biological functions. Your body continually removes small amounts of calcium from your bones and replaces it with new calcium. Getting enough calcium from your diet is essential for making calcium deposits and keeping bones strong. If the body removes more calcium from bones than it replaces, they slowly become weaker and more prone to breaking. A calcium-rich diet includes plenty of healthy dairy, nuts, leafy greens, and fish. Numerous research studies show that calcium supplementation, often paired with vitamin D (needed for calcium absorption), helps maintain bone mass and supports bone strength. Calcium citrate has been shown to have the greatest absorption.

Vitamin D:

Along with calcium, vitamin D plays a critical role in maintaining bone health. It aids calcium absorption and stimulates bone resorption. Bone resorption occurs when your body breaks down calcium from the bone fluid, and transfers it to the blood, where it is available for important metabolic functions. Vitamin D is so important to bone health that the United States Surgeon General recommends adequate amounts of it, along with calcium and physical activity, as a foundation for bone health. Numerous clinical studies evaluating thousands of subjects show its efficacy in providing bone health support along with calcium to provide marked reduction in bone loss and bone fractures. Vitamin D deficiency is prevalent. In part, this is likely due to sunscreen use and the lack of vitamin-D rich foods. While we protect our skin from the sun's harmful rays, sunscreen blocks out the UVB that stimulates vitamin D synthesis. Supplementation provides a great solution to this vitamin D dilemma.

Horsetail:

Horsetail, an herb that looks like its common name, is rich in the trace mineral silica. Silica or silicon dioxide is found in bones, teeth, skin, eyes, glands, and organs. Silica aids the absorption and use of calcium by the body, which makes it a great support for healthy, strong bones. It helps balance the processes of adding minerals to bone and withdrawing minerals from the bone. This, in turn, supports longer retention of calcium in the bone. In a clinical study published by the University of Maryland Medical Center, 122 Italian women supplemented either with horsetail extract or an Italian calcium/horsetail product twice daily. Both groups who took horsetail experienced improved bone density. While this particular study was not performed to current scientific standards, it still reflects positively on horsetail as a bone health support herb.

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LIFESTYLES

Magnesium:

An abundant mineral in the body, magnesium serves as a cofactor in more than 300 enzyme systems that regulate a wide array of important biochemical reactions in your body. When it comes to bone health, magnesium is a critical component of the structural development of bones, aiding calcium absorption and metabolism. Overall, it helps to support the strength and firmness of bones as well as helping to make teeth harder. Several population-based studies have found positive correlations between magnesium intake and bone mineral density in both men and women. One short-term study published in Biological Trace Element Research found that 290 mg of magnesium citrate taken each day for 30 days by postmenopausal women with osteoporosis suppressed bone turnover compared with a placebo, indicating that bone loss decreased. As magnesium and calcium function together, a deficiency of one can impact the metabolism of the other. Itâ&#x20AC;&#x2122;s important to get adequate amounts of both.

Vitamin K:

A lesser known nutrient, vitamin K has been shown to support healthy bone mineral density and bone strength in numerous epidemiological studies and clinical trials. Itâ&#x20AC;&#x2122;s found naturally in two forms: vitamin K1 (phylloquinone) found in leafy, green vegetables, and vitamin K2 (menaquinone) found in organ meats, egg yolks, and dairy products. New research shows that vitamin K performs the important task of activating a specific protein that transports calcium through the body and deposits it in bone. Deficiency is common. Studies indicate that vitamin K supplementation supports the reduction of bone turnover and improvement of bone strength.

Boron:

Although it receives little fanfare, boron is still an important ultratrace mineral for bone health. It appears to help with bone metabolism. It also supports bone building by interacting with calcium, magnesium, vitamin D, and estrogen. One study showed increases in bone-mineral density in women who supplemented with boron. A Chinese animal study showed that boron supplementation supported healthy bone formation while inhibiting bone loss. Boron is naturally found in many whole foods, including avocados, beans, nuts, and whole grains, as well as berries, dried apricots, grapes and raisins, oranges, plums and prunes. Calcium fructoborate supplements mimic naturally occurring boron and are considered to be the safest and most effective.

Strontium:

It may sound like a newly discovered planet, but strontium is actually another important bone-health mineral. Studies indicate that strontium helps to promote bone strength and maintain healthy bone density. Found naturally in seawater and soil, we mainly get strontium in our diet from seafood, and in small amounts from milk, meat, poultry, wheat bran, and vegetables. Strontium citrate is the best form for supplementation as studies have shown it to be the most easily absorbed. While strontium has been safely used for more than 100 years, it may be contraindicated for individuals with impaired renal function or seizure disorders.

Zinc:

In addition to being a great immune booster, this remarkable trace mineral plays an important role in bone building and bone mineralization. Research shows that it is required for bone formation and may even inhibit bone resorption. Itâ&#x20AC;&#x2122;s not surprising then that a study published in the Journal of the American Geriatrics Society found that those with osteoporosis had low levels of zinc in their blood and bones. Zinc-rich foods include oysters, beef, crab, lobster, pork, and chicken, as well as yogurt, almonds, chickpeas, cashews, cheese, and milk. When supplementing, be sure to choose a zinc amino acid chelate supplement for enhanced absorption. 51

Ask

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the

DOCTOR

LIFESTYLES

• Acetaminophen combined with alcohol—even light drinking—can increase the risk of kidney dysfunction.

REAL ANSWERS for REAL PEOPLE

• Acetaminophen and ibuprofen have been associated with an increased risk of hearing loss in men and women.

by Robert Corish, MD

• Acetaminophen may blunt your emotions, making feelings of joy or sadness less intense.

Ever since I was a teenager, I've popped acetaminophen or ibuprofen if I have a headache or some other minor pain. Now, I'm hearing bad things about these pain relievers. I've never had problems. Are they really that bad?

• Consumption of ibuprofen before a marathon may increase the risk of adverse effects, including temporary kidney failure and gastrointestinal issues.

A: If you’ve ever walked down the

• There is an increased risk of asthma in children who were given acetaminophen (or ibuprofen) or whose mothers took acetaminophen (or ibuprofen) during pregnancy.

aisle in a drug store, you’ve probably noticed how many products contain acetaminophen and ibuprofen. These two pain relievers are some of the most widely used medicines in the U.S. Because they’re so prevalent, you might think they’re perfectly safe. You’d be wrong. Research over the past few years has called their safety into question. Acetaminophen and/or ibuprofen use has been linked to the following adverse effects: • Acetaminophen can cause acute liver failure. In fact, it’s the number one cause of this condition. • Using ibuprofen can lead to an increased risk of heart attack and stroke, even during the first few weeks. Higher doses and longer use increase the risks. • High-dose ibuprofen can cause gastrointestinal bleeding in as little as three days of use. 52

• Boys born to mothers who use acetaminophen for a week during pregnancy may have reduced levels of testosterone, a critical hormone for reproductive health.

If you are having second thoughts about your casual use of these pain relievers, choose a natural NSAID like white willow bark, boswellia, or curcumin instead.

I had a mini-stroke a few months ago at the age of 58. I’ve recovered fully, but I’m worried. What can I do—without resorting to some huge drug cocktail —so I don't have a bigger one?

A: Strokes are the leading cause of

long-term disability—and one in four strokes happen to someone who has already had a stroke previously—so you’re right to be concerned. The majority of strokes happen when a blood clot blocks blood flow in the brain, depriving parts of the brain of blood and oxygen. But they can also happen when a blood vessel breaks. The effects of a

stroke differ depending on what part of the brain is affected. That’s why stroke victims will often show effects on only one side of the body. Of course, the first thing you’ll want to do to help prevent another stroke is make some lifestyle changes. Make sure your diet is a healthy one—heavy on vegetables, fruit, lean meat, and good fats. Substantially reduce—or cut out completely—processed foods, added sugar, and simple carbohydrates like white bread. If you aren’t already, get active. Even simple things like taking a walk with your spouse after dinner each night can pay big dividends. You can also add supplements that focus on your cardiovascular health. Mesoglycan is a good one. Mesoglycan is a great source of glycosaminoglycans— components that build the walls of our blood vessels and arteries, keeping them more flexible and strong. It protects the endothelium—the lining of blood vessels—and may increase its ability to repel clumping. Mesoglycan also provides the materials so that the body can actually repair damaged blood vessels—even tiny ones like those in the brain. What’s unique about mesoglycan is that it makes platelets more slippery so they move through blood vessels more easily—without interfering with normal clotting. Mesoglycan also reduces high fibrinogen levels, a protein associated with blood clot formation, to help prevent clots in blood vessels. Mesoglycan should not be used in hemorrhagic strokes or taken by individuals on blood thinners. As always, first check with your healthcare provider. 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.

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LIFESTYLES

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SMART SHOPPER

We’re a germ-obsessed

nation. We stock antibacterial soap in our bathrooms, scrub kitchen surfaces with sanitizing wipes that promise to kill cold and flu viruses, and keep gooey hand sanitizers in our purses, vehicles, and desk drawers for on-the-go protection. From the grocery store to the local gym, many public places now offer complimentary bacteria-fighting gels or wipes, tempting us to use them at the sound of every cough or sniffle. Unfortunately, our fixation on eradicating pathogens can be more dangerous than healthy. Like the overuse of antibiotics, antibacterial products that contain the synthetic chemical triclosan are creating a bacterial resistance of pandemic proportions—all in the name of public health. Tricked by Triclosan Triclosan came into existence with the best of intentions. First introduced in the early 1970s as a powerful sanitizing agent to be used in hospital settings as a surgical scrub, it did its job well. Soon triclosan began to creep into a wide variety of household items and personal care products, from toothpaste and hand soap to workout clothes and mattresses. Triclosan’s glory days didn’t last long. In the 1990s science began its focus on endocrine-disruptors and triclosan was found to be a major culprit for stimulating the body’s hormones. Originally declared safe by the FDA, triclosan became the subject of scrutiny by numerous government agencies for its safety and effectiveness. New research has linked this controversial substance to liver toxicity, thyroid disruption, and even cancer. 54

LIFESTYLES

Coming CLEAN The dirty truth about soap

The Good News The marketers of antibacterial products may have us fooled into believing their products are our best bet for fighting germs, but so far there’s no evidence to substantiate those claims. In fact, there are over 27 published studies showing that soaps containing triclosan are no more effective than plain old soap and water. While triclosan appears to be in just about everything, avoiding it is entirely possible. You just need to know what to look for: • Read labels. Avoid all products containing triclosan, sometimes listed as triclocarban (especially in bar soap form). • Select liquids carefully. Liquid soaps declaring themselves antibacterial are usually drowning in toxic chemicals. Look for products that are alcoholbased or naturally antimicrobial. • Go organic. Chemical-free, certified organic skincare products are more available (and affordable) than ever. As far as preventing the spread of germs, remember to frequently wash your hands with warm water and soap, and wipe down hard surfaces with natural plant-based options, like vinegar,

lemons, and essential oils. It’s also smart to occasionally wash children’s toys and other germ-ridden objects—with triclosan-free soap, of course.

Rub-a-dub-dub… don’t put this in your tub! Because of the widespread use of triclosan in cosmetic and healthcare items, this harmful chemical is running down our drains and contaminating rivers, streams, and other precious waterways. The Environmental Working Group strongly advises against the use of these products and offers an easy-to-use resource for individuals concerned about the health of their bodies and our planet. Check out their Skin Deep Cosmetics Database at ewg. org/skindeep/ to find the safest, chemical-free products for you and your family.

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LIFESTYLES

Relieve Your Anxiety and Stress …Fast! *†

Whether it’s the nervous flutter of butterflies in your stomach, sweaty palms before a big speech, or sleepless nights due to looming deadlines, everyone experiences the symptoms of anxiety at some point.† But when occasional stress and fear stop you from doing the things you love, it’s time to reclaim your life with AnxioCalm®, a clinically studied formula that can offer you relief in just hours.*†

Non-drowsy. Non-addictive. Safe for adults and children over 4. EuroPharmaUSA.com MONEY-BACK GUARANTEE † Relieves occasional anxiety and stress. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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LIFESTYLES

! T C U D O R P G IN L L E S # THE 1 umin

††

Stronger, More Effective Curc

Up to 500 times stronger than turmeric^ 29 groundbreaking, scientific studies The ONLY PATENTED curcumin with turmeric essential oil containing turmerones Healthy Inflammation Response*2 Cellular Health Support*

Absorbs Better

•

Works Longer

•

More Powerful

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 7/10/16. ^Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin.

•

Clinically Proven Results!

*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. 56

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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.

How Bees Stop Herpes

THE STUDY ABSTRACT:

Mechanism of herpes simplex virus type 2 suppression by propolis extracts. Genital herpes caused by herpes simplex virus type 2 (HSV-2) is a chronic, persistent infection spreading efficiently and silently as sexually transmitted disease through the population. Antiviral agents currently applied for the treatment of herpesvirus infections include acyclovir and derivatives. Aqueous and ethanolic extracts of propolis were phytochemically analysed, different polyphenols, flavonoids and phenylcarboxylic acids were identified as major constituents. The aqueous propolis extract revealed a relatively high amount of phenylcarboxylic acids and low concentrations flavonoids when compared to the ethanolic special extract GH2002. The cytotoxic and antiherpetic effect of propolis extracts against HSV-2 was analysed in cell culture, and revealed a moderate cytotoxicity on RC-37 cells. The 50% inhibitory concentration (IC(50)) of aqueous and ethanolic GH2002 propolis extracts for HSV-2 plaque formation was determined at 0.0005% and 0.0004%, respectively. Both propolis extracts exhibited high levels of antiviral activity against HSV-2 in viral suspension tests, infectivity was significantly reduced by >99% and a direct concentration- and time-dependent antiherpetic activity could be demonstrated for both extracts. In order to determine the mode of virus suppression by propolis, the extracts were added at different times during the viral infection cycle. Addition of these drugs to uninfected cells prior to infection or to herpes virus-infected cells during intracellular replication had no effect on virus multiplication. However both propolis extracts exhibited high anti-herpetic activity when viruses 58

were pretreated with these drugs prior to infection. Selectivity indices were determined at 80 and 42.5 for the aqueous and ethanolic extract, respectively, thus propolis extracts might be suitable for topical therapy in recurrent herpetic infection. Source: Nolkemper S, Reichling J, Sensch KH, Schnitzler P. Phytomedicine. 2010 Feb;17(2):132-8

WHAT IT MEANS TO YOU:

Because dealing with the herpes virus is a chronic condition, most efforts to control it focus on stopping recurrences. Propolis, collected by bees from nearby trees and flowers for the construction and protection of the hive, (its name means “defender of the city”) has long been regarded as an immune-strengthening material. While the exact content and collection of propolis varies worldwide, the overall effects are generally similar. However, there have been studies using specifically standardized propolis, which removes wax and debris, and purifies it for consistent results that can be tested again and again. In some cases, the propolis is used as an oral medicine, and in others—like this study— it is part of a topical treatment. In this case, a specialized propolis extract, GH2002, inhibited virus activity in pretreated cells, due to its mixture of compounds. Acyclovir, a common prescription treatment, can cause side effects that include diarrhea, headache, and nausea. The good news for anyone suffering from various forms of the herpes virus, (including shingles) is that propolis may provide an effective alternative for those who notice frequent flare-ups.

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LIFESTYLES

Non-habit-forming No morning grogginess European herbal blend: Mandarin, Lemon Balm, Ravensara & Lavender •

Unlike many sleep aids, Terrific Zzzz

works with the body’s own sleep cycles to support deep, restorative sleep. You’ll wake up feeling rested and rejuvenated so you can go through your day with the energy you need.*†

† For Relief of occasional sleeplessness *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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The Next Frontier of Diabetes Treatment – Safe, Herbal, Effective

THE STUDY ABSTRACT:

Treatment of mild and moderate type-2 diabetes: open prospective trial with Hintonia latiflora extract. BACKGROUND: Extracts from the bark of Hintonia latiflora are used as dietetic measures to support the regulation of glucose metabolism and the stabilization of blood glucose values. METHODS: A dry concentrated extract from the bark of Hintonia latiflora in capsule form was tested in an open, prospective clinical study in 41 dietetically stabilized subjects with type 2 diabetes. The effects on parameters of blood glucose control were documented over a period of six months. RESULTS: Fasting and postprandial glucose and the HbA1c value declined significantly. In the case of HbA1c, this meant a reduction of the absolute value from 7.49 ± 0.72% to 6.82 ± 0.67% (from 58.4 to 51.0 mmol/mol Hb; intention to treat (ITT) population). Furthermore, cholesterol and triglycerides were slightly reduced and no negative effect on other laboratory parameters and no change of the liver values were observed. Tolerance was very good. In particular, no side effects and no hypoglycemic episodes or worsening of diabetic symptoms occurred. CONCLUSIONS: The study confirms the positive effect of extracts from the bark of Hintonia latiflora on blood glucose values suggesting a potential benefit in the management of glucose metabolism in cases of type 2 diabetes. Source: Korecova M, Hladikova M. Eur J Med Res. 2014 Mar 28;19:16

WHAT IT MEANS TO YOU:

With such overwhelming numbers of individuals with prediabetes—35 percent of Americans over 20, according to the Centers for Disease Control and Prevention—finding a way of stopping the steady march toward type 2 diabetes is urgent. Certainly, sensible diet and exercise regimens provide a clear way to prevent the disease. But they are challenging, and don’t address those who are already diagnosed, or who have elevated blood sugar levels. Other interventions—especially effective, oral natural medicines—should be a priority. Hintonia latiflora, a plant with its origins in Mexico and Central America has been studied in Europe for over 60 years. This clinical study shows that blood sugar can be stabilized without complications, including unwanted drops in blood sugar levels or hypoglycemia. This extract lowered HbA1c levels, (the average levels of blood sugar overall in the bloodstream), and fasting and postprandial blood sugar levels, and improved triglycerides as well. 60

LIFESTYLES

Elderberry: A Traveler’s Best Friend

THE STUDY ABSTRACT:

Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travelers: A Randomized, DoubleBlind Placebo-Controlled Clinical Trial. Intercontinental air travel can be stressful, especially for respiratory health. Elderberries have been used traditionally, and in some observational and clinical studies, as supportive agents against the common cold and influenza. This randomized, double-blind placebo-controlled clinical trial of 312 economy class passengers travelling from Australia to an overseas destination aimed to investigate if a standardised membrane filtered elderberry (Sambucus nigra L.) extract has beneficial effects on physical, especially respiratory, and mental health. Cold episodes, cold duration, and symptoms were noted in a daily diary and assessed using the Jackson score. Participants also completed three surveys containing questions regarding upper respiratory symptoms (WURSS-21) and quality of life (SF-12) at baseline, just before travel and at 4-days after travel. Most cold episodes occurred in the placebo group (17 vs. 12), however the difference was not significant (p = 0.4). Placebo group participants had a significantly longer duration of cold episode days (117 vs. 57, p = 0.02) and the average symptom score over these days was also significantly higher (583 vs. 247, p = 0.05). These data suggest a significant reduction of cold duration and severity in air travelers. More research is warranted to confirm this effect and to evaluate elderberry's physical and mental health benefits. Source: Tiralongo E, Wee SS, Lea RA. Nutrients. 2016 Mar 24;8(4)

WHAT IT MEANS TO YOU:

Each year, millions of Americans suffer through at least two to three colds, and the contained air and proximity of air travel is a major contributor. While there’s still no complete cure for a cold, just knowing that you can shorten its duration and severity is a great comfort. This study, using double-blinded, placebo-controlled randomization for great accuracy showed that a standardized elderberry extract (Haschberg variety) significantly lessened the time spent dealing with a cold and reduced the intensity of symptoms, without causing side effects. Even for those who don’t travel for work, there are still similar closed environments many people find themselves confined to, especially in the winter months. Having a clinically tested herbal medicine at hand may be the best news for anyone prone to colds and flu all season.

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