Good Health Lifestyles - Jan. 2018 by Good Health Lifestyles

Good Health ROOT VEGGIES: THE ULTIMATE COMFORT FOOD PAGE 42

WINTER 2018

LIFESTYLES

MASTER MIDDLE AGE

OUR GUIDE SHOWS YOU HOW! BREAK THAT

SUGAR HABIT

5 BEST

IMMUNE BOOSTERS PAGE 54

Belly Up to the Barre

THE FUN NEW FITNESS CRAZE

PREVENT

CATARACTS

Beat the Winter Blues Naturally

TOP EXPERTS SHARE THE LATEST RESEARCH VOLUME 5, ISSUE 0118

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contents

FEATURES

GOOD EATS

IN EVERY ISSUE

16 How Sweet It Isn’t The truth about sugar’s dark side.

News You Can Use

Research Roundup

Good Thoughts

20 Mastering Midlife Finding your groove after the big 4-0. 26 3

Surprising Nutrients That Fight Depression Naturally

NUTRITION

Clean Eating

Tips to give your diet a fresh and healthy makeover. 42 Rediscover Your Roots Fresh new takes on tasty tubers.

DEPARTMENTS 12

Three expert solutions to beat the blues.

HEALTH MAKEOVER

Easing IBS

Finding relief for irritable bowel syndrome. 36

HERBAL HELPERS

Boost Your Brain Power

Check out these “smart” botanicals.

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42 40

EXPERT CORNER

Cataract Prevention

Sight-saving supplements. 46

BEAUTY

Protect & Pamper Winter Skin Glowing skin from the inside out.

LIFESTYLES

50 50

FITNESS

Step Up to the Barre

Ballet-inspired fitness benefits.

60 54

ALTERNATIVE MEDICINE CHEST

Stop Cold & Flu Viruses in Their Tracks Natural go-to remedies for winter wellness. 58

ASK THE DOCTOR

Expert Answers to Your Health Questions

Soothe post-work out soreness and the healthy perks of propolis. 62

SMART SHOPPER

Anatomy of a Food Label What those labels really mean.

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LIFESTYLES

EDITOR'S CORNER

Good Health LIFESTYLES

It’s a fresh new year! For me—and likely for you, too—January has always signaled the perfect time to take stock and set goals for a healthier, happier year ahead. That means getting my eating habits back on track after a holiday season filled with indulgence. It’s also a great time to find new ways to manage stress and simplify my life. The payoff for making these healthy changes can be huge! I know I’ll not only feel healthier and more energetic in the short term, but research shows that following a healthy lifestyle can lead to a longer, more vibrant life also. In fact, according to one study in the journal BMJ, getting regular exercise, staying socially active, and not smoking can add at least five years to your life! But I’ll be the first to admit that it can be hard to stick with those healthy resolutions. So this year, instead of attempting a massive makeover on January 1, I’m considering a less drastic approach like the common-sense health tune-up found on page 20. Mastering Midlife offers easy ways to energize, de-stress, and prevent common ailments that often come with aging. And, even though it’s targeted to the 40+ crowd, the strategies provided are great for all ages. One of the toughest changes for me to make is to cut refined sugar out of my life. It turns out that sugar addiction is real—and so is the struggle to break the addiction. Dr. Jacob Teitelbaum, sugar addiction expert extraordinaire, gives us the inside scoop on the health consequences of sugar, what triggers addiction, and how to break the habit and still survive the real world on page 16. Swapping out processed foods for healthier fare can also help reduce sugar cravings—and this issue definitely has you covered with a primer on Clean Eating. Craving comfort food, but still want to eat healthy? Turn to page 42 for a variety of new takes on comforting root veggies. If exercise is on your agenda for the New Year, boost your chances of sticking with a routine by finding an activity that’s fun. Our suggestion? Check out Step Up to the Barre on page 50. This ballet-inspired workout tones, strengthens, and enhances flexibility with every class. Plus, regular exercise helps to foster a healthy immune system. And speaking of immunity, flip to page 54 for natural ways to survive cold and flu season. Winter is also a great time to take stock of your mental well-being, especially if the season’s dark days and inclement weather bring about the doldrums. We’ve tapped three health experts for their thoughts on beating depression naturally. You’ll also find botanical brain boosters on page 36 to keep you sharp at every age. Even though a recent Nielsen survey notes that 37 percent of Americans vow to get fit and healthy and 32 percent say that this is THE year they’ll make those healthy changes, most of us lose our motivation within weeks of ringing in the New Year. Make this year different by implementing the information found in this issue of Good Health Lifestyles. After all, what better time than right now to take that first step toward a healthier, more vibrant YOU!

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 Rami Jett Stan Daniels CONTRIBUTING WRITERS

Dr. Jacob Teitelbaum Dr. Holly Lucille Dr. Ajay Goel Dr. Jozsef Haller Rebecca Snow Carol Ann Weber Dr. Robert Corish EDITORIAL OFFICES

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

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

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LIFESTYLES

CaN tomatoes treat skiN CaNCer? Not only have cooked tomatoes been shown to help relieve sunburn damage and pain, they may also be effective in treating more serious conditions like skin cancer. New findings out of Ohio State University indicate that this red fruit may hold the key. During a 35-week experiment, investigators fed hairless male mice either a diet consisting partly of tomato powder or a control diet. After a study period, the subjects were then exposed to ultraviolet light three times a week. The number of tumors was significantly lower in the tomato takers as they experienced a 50 percent reduction in skin cancer tumors compared to the placebo group. Cooked tomatoes are loaded with lycopene which has been shown to be an extremely effective antioxidant of skin pigments while helping to protect the skin from damaging UV light. Cooperstone JL. Tomatoes protect against development of UV-induced keratinocyte carcinoma via metabolomic alterations. Scientific Reports, 2017; 7 (1) DOI: 10.1038/s41598-017-05568-7.

CheCk the CloCk for Weight Loss

Turns out it may not be what you eat, but when you eat it. Munching before bed or waking up for that midnight snack could be what’s killing your weightloss efforts. These effects were documented in a lab trial conducted at University of Texas Southwestern Medical Center in Dallas. “Eating at the wrong time at night will not lead to weight loss even when dieting,” states Dr. Joseph S. Takahashi, Chairman of Neuroscience. In the study, five groups of mice were each assigned a unique eating regime that varied by calorie content and feeding time. The final data showed the group that received the reduced-calorie diet during normal hours was the only group to lose weight. “Translated into human behavior, these studies suggest that dieting will only be effective if calories are consumed during the daytime when we are awake and active.”

92 Percentage of the world’s population that’s exposed to unsafe levels of air pollution. World Health Organization. http://www.who.int/phe/ publications/air-pollution-globalassessment/en/

Acosta-Rodríguez VA. Mice under Caloric Restriction Self-Impose a Temporal Restriction of Food Intake as Revealed by an Automated Feeder System. Cell Metabolism, 2017; 26 (1): 267 DOI: 10.1016/j.cmet.2017.06.007.

PAuSe hot FLashes with red CLover

Red clover (RC) has been used to treat symptoms of menopause like hot flashes and night sweats for years. But, in its natural form, this herb is not easily absorbed by the body so you may be losing out on all of the benefits it has to offer. Fortunately, new data suggests that RC is much more effective when fermented and taken as an extract. Investigators found that taking 150 ml of the fermented extract each day over a period of several weeks significantly decreased both the number and severity of daily hot flashes. It was also demonstrated to prevent accelerated menopausal bone loss which affects one in three women over the age of 50.

Norman M. Combined Red Clover isoflavones and probiotics potently reduce menopausal vasomotor symptoms. PLOSONE, June 7, 2017. https://doi.org/10.1371/journal.pone.0176590.

A good Night’s sLeep StArtS WheN You Wake

The secret to a restful night’s sleep may lie in having a good reason to get up in the morning. First-of-itskind research reports that living a purposeful life can help to reduce sleep problems like restless leg syndrome (RLS) and sleep apnea in older adults. The researchers from Northwestern Medicine and Rush University Medical Center based their findings on a 32-question analysis of the respondents’ sleep patterns. They also conducted a 10-question survey about the participants’ purpose in life. They found that those with an overarching purpose were 52 percent less likely to suffer from RLS and 63 percent less prone to sleep apnea. The study also noted long-term effectiveness as better sleep was still reported among participants after a two-year follow-up. Turner AD. Is purpose in life associated with less sleep disturbance in older adults? Sleep Science and Practice, 2017; 1 (1) DOI: 10.1186/s41606-017-0015-6.

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8.1 million

The estimated number of Americans living with undiagnosed diabetes. Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States, 2014. Atlanta, GA: US Department of Health and Human Services; 2014.

LIFESTYLES LifestyLes

Better BoNes in tWo miNutes Maintaining good bone health is essential to reducing the risk of osteoporosis and fractures as the body ages—especially for women. And new research suggests that just a couple minutes of working up a sweat can have a positive impact on aging bones. Using data from the UK Biobank, analysts discovered that women who did 60-120 seconds of high-intensity, weight-bearing activity each day had four percent better bone health than those who did less than a minute. Those “brief bursts” of activity were equivalent to a medium-paced run for pre-menopausal women, or a slow jog for post-menopausal women. Examiners determined that there’s a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women. They recommend starting with a walk, then adding a few running steps, “a bit like you might if you were running to catch a bus.” Stiles VH. A small amount of precisely measured high-intensity habitual physical activity predicts bone health in pre- and postmenopausal women in UK Biobank. Int J Epidemiol dyx080. DOI: https://doi.org/10.1093/ije/dyx080 Published: 29 June 2017.

worrY to

Live LoNger

A McMaster University research team has found that a certain combination of ingredients—whey protein, fish oil, calcium, vitamin D, and creatine—is helpful to spur gains in lean body mass and strength in older men. This is great news since the size and quality of muscles begins to deteriorate as the body ages—a condition known as sarcopenia.

When it comes to personal health, maybe you should sweat the small stuff. Evidence published in Psychological Science suggests that “healthy neuroticism” can actually lead to a longer life for those who consider themselves to be in fair or poor health. A team of academicians and researchers were able to show that the part of neuroticism associated with worrying and feeling vulnerable is linked to a lower mortality rate from all causes. Their sample included 321,456 participants from the UK Biobank who had complete data on neuroticism, selfrated health, and other covariates. After adjustment for these factors, higher worry was tied to an eight percent reduction in mortality.

The team’s study began with two groups of males aged 70 and older either consuming the nutrient combo or a placebo, without engaging in any sort of exercise routine. After six weeks, both groups added a workout program consisting of resistance and high-intensity interval training. While both groups gained during the 12-week exercise portion of the study, upper body strength was greater in the nutritional supplement group compared to the control. The study’s authors concluded that twice daily consumption of a multi-ingredient nutritional supplement increased muscle strength and lean mass in older men—especially when paired with exercise training.

These findings imply a higher level of neuroticism may provide a protective effect— particularly if feelings of worry and guilt can lead to healthy lifestlye changes like quitting smoking. Another explanation is that people in this group may also be more vigilant about their health and seek medical attention more readily than others.

Bell KE. A whey protein-based multi-ingredient nutritional supplement stimulates gains in lean body mass and strength in healthy older men: A randomized controlled trial. PLOSONE, 2017; 12 (7): e0181387 DOI: 10.1371/journal.pone.0181387.

Gale CR. When Is Higher Neuroticism Protective Against Death? Findings From UK Biobank. Psychological Science (2017). DOI: 10.1177/0956797617709813.

keeP musCLes stroNg AS You Age

10 10

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Easing

IBS I

magine sitting down to a romantic dinner when your stomach suddenly starts to churn. Or picture being stuck in a business meeting when all you can think about is the next bathroom break. Welcome to life with irritable bowel syndrome, or IBS. IBS affects about 35 million Americans and ranks only second to the common cold for lost productivity at work. Marked by gas, bloating, abdominal pain, mucus in the stool, and bouts of chronic diarrhea and/or constipation, these symptoms can strike without warning. The problem is, diagnosing IBS is highly subjective. There’s no definitive clinical test that can pinpoint the condition so most doctors make a diagnosis based on symptoms and by ruling out other gastrointestinal issues. Unfortunately, some doctors still dismiss a diagnosis entirely, insisting that it’s “all in your head.” If that’s been your experience, get a second

opinion from a holistic or integrative health care practitioner versed in digestive conditions.

Spotting THE TRIGGERS

than the healthy participants. Plus, they had significantly higher cortisol levels in response to stress. Cortisol is the primary stress hormone produced by the adrenal glands.

While the underlying causes of IBS may seem like a mystery, the most likely culprits are stress and food sensitivities or intolerances. Often called the “second brain,” the gut is home to the enteric nervous system that includes nerves that line the esophagus, stomach, small intestine, and colon. Even though scientists haven’t been able to pinpoint exactly how emotions affect the gut, experience and observational studies show that stress and feelings play a key role in triggering symptoms. In one recent study of 256 people with IBS, researchers from the University of California, Los Angeles, found that patients with a lower resistance to stress had more intense IBS symptoms. They also experienced a lower quality of life

People with IBS can also be highly sensitive or intolerant to the foods they eat—especially if they suffer from IBS with diarrhea. According to The IBS Network, food intolerance occurs when your gut is abnormally sensitive and reacts to certain foods that trigger spasms and distend it with gas or fluid. And this reaction can happen within mere minutes of consuming an offending food, finding you frantically searching for the nearest bathroom. Common triggers include grains (not just wheat), sugar, dairy, eggs, and soy—but any food can cause a reaction since everyone is unique in their ability to digest various foods. A little detective work in the form of a food journal can often pinpoint specific reactive foods.

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Even though there’s nothing structurally wrong with your gut if you suffer from IBS, it’s a condition that can undermine your quality of life. Fortunately, scientists are getting closer to uncovering at least one of the root causes of this painful, inconvenient, and potentially embarrassing syndrome. New evidence reported in the journal Advances in Medical Science points to a previous gastrointestinal infection like food poisoning or traveler’s diarrhea (e.g. Montezuma’s Revenge) that leaves your immune system on high alert. Other studies also show that chronic stress triggers the pro-inflammatory properties of interlukin-6. Combined, these findings suggest that the hypersensitivity to life’s little stressors and the intolerance to certain foods may actually be secondary to and simply a contributing factor for the activation of immune cells and the ongoing low-grade inflammation that can linger long after a gastrointestinal infection has seemingly passed.

Gut-Soothing SUPPLEMENTS Watching what you eat and adopting stress management techniques like meditation and yoga can help lessen the symptoms of IBS. But the following nutrients have proven useful for managing the physical reactions within the gut that can leave your digestive tract in distress. Peppermint has a long history as an herbal tummy tamer—with good reason. Peppermint oil contains menthol, which studies show has an antispasmodic effect. Science suggests that this fragrant herb works by blocking the flow of calcium into muscle cells in the intestines, which in turn reduces muscle contractions. It also helps to relieve gas. A few years ago, 110 people with IBS were given either a peppermint oil supplement before each meal or a placebo. Among the 14

Peppermint

LIFESTYLES

peppermint group, 79 percent had less severe abdominal pain compared to just 43 percent of those taking the dummy pill. Plus, 83 percent of those taking the herbal formulation had less frequent bouts of diarrhea and 79 percent experienced less gas. Another clinical trial of 57 IBS patients discovered that a daily dose of supplemental peppermint oil led to a 50 percent reduction in all symptoms, including diarrhea and/or constipation, gas, mucus in the stool, and urgency. Boswellia is another botanical often recommended for IBS symptoms. A powerful anti-inflammatory, boswellia contains a key compound known as acetyl-11-keto-beta-boswellic acid (AKBA) that inhibits 5-lipoxygenase (5-LOX). 5-LOX is a key inflammatory pathway that increases leukotrienes. This, in turn, triggers chronic gut inflammation. Halting 5-LOX activity results in less inflammation, which leads to less abdominal discomfort. But new evidence suggests that boswellia may provide additional relief to IBS sufferers. Italian researchers from The University of Chieti-Pescara divided 71 IBS patients into three groups. One received a popular antispasmodic drug called hyoscine butylbromide, another group received a combination of the muscle relaxant papaverine hydrochloride and belladonna. The third group was given a boswellia supplement. All three treatments effectively reduced abdominal pain, bowel activity, and cramping. But only those in the boswellia group got relief without side effects. Just be aware that not all boswellia supplements are equally effective. Look for a supplement standardized to contain at least 10 percent AKBA. Living with IBS is no picnic. But you can significantly reduce symptoms and enhance your quality of life by managing stress, avoiding food triggers, and adding peppermint extract and boswellia to your treatment plan.

You might

HAVE IBS IF... • Y OU HAVE ABDOMINAL PAIN OR CRAMPING • YOU FEEL BLOATED • YOU ARE GASSY • Y OU EXPERIENCE DIARRHEA OR CONSTIPATION— OR SOMETIMES ALTERNATING BOUTS OF BOTH • Y OU HAVE MUCUS IN THE STOOL If these symptoms sound all too familiar, see your health care provider for an accurate diagnosis. Since IBS isn’t caused by an anatomical problem, diagnosis is a highly subjective exercise. Most physicians use the ROME IV criteria when evaluating symptoms. Specifically, these criteria state that IBS is a disorder of the gut-brain interaction classified by GI symptoms that occur at least once per week and include “motility disturbance, visceral hypersensitivity, altered mucosal and immune function, altered gut microbiota, and altered central nervous system processing.” Armed with a diagnosis and a holistic strategy that addresses your individual symptoms, you can start taking your life back from IBS naturally.

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How

Sweet It Isn’t

Identifying your particular type of sugar addiction can get you on the road to healthy recovery

by Jacob Teitelbaum, MD

Sugar. Just reading the word can cause a reaction. Even though the headlines continually tell us that sugar is bad for us, we keep eating the sweet stuff— consuming an average of 140 pounds per person per year—18 percent of the average American diet. To give you a clearer picture, many people eat their weight in sugar each year! While we may agree in theory that sugar isn’t healthy for us, it can still be hard to turn down that cookie or piece of pie. Then there are the less obvious sugar sources in foods like ketchup, canned soups, yogurt, and fruit juice.

Sugar is the single worst ingredient in today’s diet. Diseases are plentiful at the end of the sugar road according to numerous studies, and that includes being at a greater risk for type 2 diabetes, high blood pressure, heart disease, and cancer. Excess sugar affects our metabolism, which leads to insulin resistance, belly fat, dense LDL cholesterol, and high triglycerides. Because sugar doesn’t get registered by the brain in quite the same way as other calories, we have a tendency to eat more. The more sugar we eat, the worse everything gets. When we begin to realize the detrimental outcomes that sugar can do to the body, it’s easy to understand why we are in trouble as a nation—and why it’s so important that we change.

Willpower Doesn’t Cut It While the simple answer would seem to be “ just stop eating sugar,” we all know that is easier said than done. I’ve often commented that telling some people to stop eating sugar is like casually asking a junkie to stop taking heroin. That’s not how it works. First, you treat the addiction, then the sugar cravings will go away. In my book The Complete Guide to Beating Sugar Addiction, I identify the four basic types of sugar addiction. This brief overview will give you a good indication as to where you fall when it comes to your battle with the sweet monster.

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You’re tired much of the time and caffeine is your first thought in the morning. Coffee or some type of caffeine drink is your jumpstart way to survive. You rely on caffeine and sweets to get through the day. You crave them in fact. Weight gain or losing weight has become a problem.

The solution: Be honest about

Type 1:

EXHAUSTED & HOOKED on “loan shark” energy drinks full of sugar and caffeine

what you’re eating and how much you’re exercising and sleeping. Eating with good nutrition in mind, not robbing yourself of sleep, and making time for exercise can go a long way in improving your energy naturally so that you won’t need sugar and caffeine for an energy boost. In addition, be sure to get a good highpotency multivitamin.

RESULTS

HAPPEN

Type 2:

FEED ME NOW or else

“Hangry” is a new word that describes irritation with hunger. If you get recurrent “feed me now or else” feelings, that points to a Type 2 sugar addict. Another clue? Do you enjoy the rush of energy you feel when in a crisis, and is life always in a crisis from your view point? If you can relate, you’re probably Type 2.

The solution: You are experiencing

adrenal exhaustion. Simply telling yourself not to eat sugar while your blood sugar is crashing isn’t reasonable. Adrenal exhaustion causes sudden, severe drops in blood sugar, so eating sweets or foods high in refined sugars makes you feel better—temporarily. However, sugar highs are followed by sugar lows, causing you to crave more sweets and caffeine. Getting to a state of adrenal balance will change your situation and get sugar cravings

under control. Your recovery starts by choosing an adrenal-supportive diet, which includes eliminating sugar and caffeine, and eating more protein and salt. Next, add in a good adrenal extract supplement. Choose a supplement that also replenishes the nutrients lost by stress, including vitamin C, vitamin B6, L-tyrosine, and pantothenic acid. Combining these nutrients along with the healthy stressresponse hormone DHEA will provide the synergistic combination you need to get off the adrenal exhaustion roller coaster. By eliminating the mood swings, people also often find that they no longer need marriage counseling or a divorce lawyer!

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Type 4:

DEPRESSED & CRAVING CARBS Type 3: The Happy

TWINKIE HUNTER

Chronic nasal congestion or sinusitis; gas, bloating, diarrhea, and/or constipation; heavy use of antibiotics; fungal infections; and food allergiesâ&#x20AC;&#x201D;these are all clues that you are a Type 3 sugar addict.

The solution: The basis of your issue

is candida overgrowth, which is also called yeast overgrowth. One of the most common causes of excess yeast is frequent antibiotic use. The problem happens because antibiotics designed to kill the bad bacteria also kill the good bacteria at the same time. This gives the bad bacteria a window to take over. Sugar is food for yeast, so a good probiotic along with a change in diet is needed. Look for a probiotic that provides a unique combination of live, active cultures with a long history of human use.

You reach for sugar wanting to feel better For women: Do you

feel worse around your menstrual cycle? Are you struggling with increased sugar cravings, fatigue, insomnia around your period, and decreased vaginal lubrication? Anxiety and depression associated with perimenopause can find you reaching for the sugar bowl.

For men: Are you

experiencing depression, decreased libido, decreased erectile function, high blood pressure, weight gain, diabetes, or high cholesterol? These can all be due to being a Type 4 sugar addict.

The solution: You are

most likely experiencing an estrogen or testosterone deficiency. Bioidentical hormones can be very helpful. Work with a natural health practitioner to discover what will work best for you.

Supplement Solutions for Sugar Addiction Simply put, sugar consumption promotes chronic inflammation and inflammation leads to a wide array of diseases. One proven way to deal with inflammation is with curcumin, the key compound found in turmeric. This powerhouse is a potent antioxidant and an inflammation fighter that neutralizes free radicals and stops them from causing cellular damage. According to one study, curcumin can even play a role in helping to prevent the initial development of diabetes. The study showed that 16.4 percent of those receiving a placebo ended up with type 2 diabetes while none of the participants taking curcumin showed any signs of the disease by the end of the study. Choose your curcumin supplement wisely, because curcumin can be hard for the body to absorb and use. Look for a clinically studied, highly absorbable curcumin supplement that is combined with turmeric essential oil containing turmerones. Another great way to reduce the pain and inflammation that can accompany too much sugar is by taking a supplement that contains boswellia and curcumin. Choose a clinically studied boswellia that is standardized to contain up to 10 times the amount of the active compound AKBA than unstandardized boswellia, and a supplement that also has DLPA and nattokinase. Whether you take boswellia as a stand-alone supplement or in synergistic combination with the right type of

Good Health TM

Dr.Ton’s Tips

Keeping it Real! Pleasure is good!

The key is enjoying a small amount of sugar as opposed to using it to feed cravings.

Go for quality, not quantity. Have one

bite of a dessert and savor it, or eat highquality dark chocolate in small amounts.

Stevia can be an excellent sugar substitute for those

who like the taste. Brands matter. Use one that is filtered.

Avoid foods that list sugar as one of the first three ingredients, and that can include: sugar, sucrose, glucose, fructose, corn sugar, or corn syrup.

LIFESTYLES

curcumin, you will find them helpful in the fight against sugar addiction. Sugar and Diabetes An article on sugar addiction simply wouldn’t be complete without bringing up the role it’s playing in pushing so many people into type 2 diabetes. Along with dietary changes and less sugar consumption, pre-diabetics and those with type 2 diabetes can also turn to an herb that comes from the bark of a small tree that grows in Mexico and parts of Central and South America. It’s called Hintonia latiflora. The bark contains micronutrients that help keep blood sugar levels low without episodes of hypoglycemia or other side effects. Backed by over 60 years of German research, seek out a supplement that also includes vitamins and minerals that act as cofactors for proper blood sugar levels. Using this combination can be a valuable tool for type 2 diabetes and for managing sugar addiction.

RESULTS

HAPPEN

I’ve only been able to hit on a sampling of how deep the problem of sugar addiction has become, and I hope you now understand that simply going “cold turkey” or using willpower alone to beat sugar addiction is not the answer. The good news is—there are sound solutions that can change your life when it comes to your battle with sugar. More good news? After you do this, you will be able to enjoy sugar in moderation. For example, did you know that chocolate is a health food? If you want more in-depth information, my book The Complete Guide to Beating Sugar Addiction lays out a systematic approach on how to beat this addiction. It is possible for you to end your sugar cravings forever, lose weight, and dramatically improve your energy levels and overall health. Sweet success can be yours! Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets including The Complete Guide to Beating Sugar Addiction.

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Mastering

MID -LIFE FINDING YOUR FABULOUS AFTER 40 by Holly Lucille, ND, RN

Nothing seems to get most people’s attention faster than their 40th birthday. It’s that wakeup call that causes many of us to take stock of our unhealthy habits and re-evaluate not only their impact down the road, but also how our lifestyle choices make us feel right now. If you’re starting to notice a lack of energy, sluggish digestion, a wrinkle here, or a gray hair there, it might be time for a midlife tune-up. By making a commitment to good health with the following tips and strategies, you’ll discover that hitting midlife doesn’t have to equal physical decline. In fact, when it comes to growing older, you have the power to age on your own terms—and it’s never too late to start! 20

Re-Charge Your Life! There’s been a lot of talk lately about energy— especially the fact that we are running out of it. But what about your personal energy supply? Do you have enough or are you frequently exhausted and overwhelmed? If your “get up and go” got up and went, you’re not alone. In a recent survey of adults by HealthFocus International, 45 percent of respondents said they were concerned about how often they felt tired. Being chronically tired is so common that it has practically become an American way of life. What’s behind this energy crisis? Poor diet, unrelenting stress, and sleep deprivation can rob us of our energy. Plus, modern life often

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demands that we are always “on,” The problem is that this conversion leaving little time to rest and recharge. process is vulnerable to a number of But fatigue isn’t always due to bad factors, especially during middle age. lifestyle choices. One of the most common is In some cases, a an iodine deficiency. Iodine lack of energy can is a trace mineral that the be the result of an body uses to create T4 and undiagnosed medical T3. Here’s how it works: condition. If you T4 contains four iodine were concerned simply can’t find the atoms—and when one of about how often oomph to make it these atoms is stripped away, they felt tired. through the day— T4 becomes the more active even though you eat T3. When there isn’t enough well, exercise, and get iodine in the body, your plenty of sleep—ask your doctor about thyroid can’t make sufficient amounts other potential energy thieves, starting of these two hormones to support with your thyroid. healthy conversion. The result is a dysfunctional thyroid that can leave Often called “the master gland,” you starved for energy. your thyroid is a small butterflyshaped gland that sits at the base of Fortunately, supplementing with iodine your throat. It excretes two critical can help to normalize your thyroid hormones—thyroxine, known as T4, function and, in turn, your energy and triiodothyronine, known as T3. levels. How much do you need? The These two hormones boost your basal current RDA for iodine is 150 mcg. metabolism—the amount of energy But, while that is enough to prevent your body needs to function while at goiter and cretinism (severely stunted rest. Making this happen, though, physical and mental growth), it’s not requires a multi-step process. First, enough to support optimal thyroid the pituitary gland produces thyroidfunction. For that, it’s wise to follow the stimulating hormone lead of the Japanese, who which, in turn, consume upwards of 12.5 produces T4 and mg of iodine every day. But T3. Under normal because each person’s need circumstances, T4 is is highly unique, it’s best then converted into to work with a holistically the more active T3 minded health practitioner inside the cells of the to zero in on the optimal body. Some T4 is also dosage for you. converted to reverse T3 (RT3), which tones down excess energy. Think of it GOT like the pedals of your Hashimoto’s? car—T3 is the gas According to the National and RT3 is the brake. Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), the most common cause of an underactive thyroid, especially among women, is a condition called Hashimoto’s thyroiditis. If you suffer from this autoimmune disorder, the body attacks thyroid tissue. The tissue eventually dies and stops producing thyroid hormones. This not only causes fatigue, it can also lead to depression, low body temperature, dry skin, and weight gain. If you are feeling sluggish or fatigued, encourage your healthcare provider to test your thyroid antibodies to rule this condition out.

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Stress Less It’s true. Stress can undermine good health and vitality. While there’s no avoiding occasional stress, when it becomes chronic, it can lead to adrenal fatigue. Your adrenal glands produce the stress hormones cortisol and norepinephrine and they are considered “mission control” when it comes to your stress response. These hormones also balance your blood sugar, which helps your body manage the daily flow of energy. After years of nonstop tension, your HPA axis— the body’s stress response system that includes the hypothalamus, the pituitary gland, and the adrenals— can become

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maladapted. This can leave you in a constant state of exhaustion. More than 80 percent of Americans suffer from some level of adrenal fatigue. Signs you are among this statistic include feeling tired for no reason, having trouble getting up in the morning—even if you’ve gone to bed early the night before, feeling rundown or overwhelmed, having trouble bouncing back from an illness, and/or having intense cravings for sweet and salty snacks. Adrenal fatigue also commonly goes hand-in-hand with hypothyroidism.

a precursor for T4 and is essential for normal adrenal function. Adaptogens also support healthy adrenals by modulating your reaction to stressors. For instance, ashwagandha boosts the body’s resistance to chronic stress thanks to compounds called withanolides. Withanolides act as hormone precursors that are activated when needed. But to get ashwagandha’s full effect, opt for a supplement standardized to contain 5 percent withanolides. Rhodiola is another herbal adaptogen that promotes relaxation and blunts anxiety during stressful times. Studies show that rhodiola not only increases feelings of well-being, it also enhances memory and concentration. Just be sure to choose a supplement standardized to contain at least 5 percent rosavins and 1.8 percent salidrosides.

If you suffer from adrenal fatigue, it’s important to eat a diet based on unprocessed foods, including high-quality protein, fresh fruits and veggies, and healthy fats. Do a Gut Check Specific nutrients can also help rejuvenate taxed adrenals. For It’s no secret that aging can affect example, dehydroepiandrosterone how efficiently you digest the foods (DHEA) is a precursor hormone we eat. Suddenly, long-favorite produced by the adrenals that foods can become the enemy, serves as a building block for resulting in gas, bloating, or estrogen and testosterone. But levels heartburn. A glitch in digestion can decline as we age. Pregnenolone is also interfere with the absorption another building block for estrogen, of nutrients. But maintaining testosterone, and progesterone a healthy gastrointestinal tract produced by the doesn’t simply adrenals. But, nourish your body like DHEA, levels and keep digestive also fall as you ailments at bay. It’s get older. Licorice also vital to a strong root extract slows immune system. In The percentage the breakdown fact, approximately of doctor’s visits of DHEA, two-thirds of your pregnenolone, immune system is directly linked to cortisol, and located in your gut. chronic stress. other adrenal Along with watching hormones. This what you eat, helps to maintain taking supplemental healthy levels. L-tyrosine, on the probiotics provide beneficial other hand, plays a key role in bacteria that can defend against the production of dopamine and harmful pathogens and support norepinephrine. Studies show that a healthy gastrointestinal tract. this non-essential amino acid is also But not all probiotic strains are

75+

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created equal. To maximize your digestive health, look for a probiotic supplement containing Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum. These three strains have been clinically shown to support gut health and relieve everyday digestive discomfort.

Nix Inflammation What links your digestive discomfort to your aching joints or aging skin? Inflammation. As we get older, our immune system automatically starts producing small levels of inflammation in the body. Yale School of Medicine has pinpointed a specific gene called NLRP3 that activates this age-related inflammation. But NLRP3 doesn’t just trigger the painful swelling and tenderness we see and feel. It silently lowers bone density, reduces cognitive function, creates insulin-resistance, and contributes to a host of other chronic conditions. Several studies suggest that it is possible to reduce NLRP3’s inflammatory action with curcumin. But, as popular as curcumin supplements have become, most aren’t utilized well by the body. Check labels for an absorbable and highly bioavailable curcumin like BCM-95, which combines curcumin with turmeric essential oil. Research shows that this unique formulation has up to 10 times better absorption than standard curcumin. Pair this novel form of curcumin with an anti-inflammatory diet and regular exercise routine to extinguish the inflammation that contributes to premature aging. 24

Digestive enzymes work hand in hand with probiotics to ensure the complete breakdown of the foods we eat. These specialized proteins also help to alleviate gas, bloating, and indigestion. Yet as we hit middle age, our enzyme levels can plummet. Fill in the gap with supplemental enzymes that provide the three main enzymes—amylase to digest carbohydrates, protease to break down protein, and lipase to process fats. To get the most benefit from your enzymes, be sure to take them during or right after eating.

Stop Rusting! Oxidation—the same chemical reaction that causes metal to rust—gradually damages healthy cells until one day, usually in your 40s, you begin to notice a wrinkle here or a little sag there. But what you don’t see is the corrosive effect years of this reaction has on the inside. Research shows that oxidation contributes to diseases ranging from

Alzheimer’s, heart disease, and stroke, to macular degeneration and cancer. The culprits causing this oxidative damage are free radicals— molecules that are missing one electron (normal molecules have two electrons). To complete themselves, these unbalanced molecules steal a replacement electron from another nearby molecule—which creates another free radical, which steals an electron from one of its neighbors and so on and so on. The result is a chain reaction, similar to a row of falling dominoes. The problem is, these misbehaving molecules randomly take electrons from the molecules that make up our DNA, proteins, and other cellular building blocks, leaving oxidative damage in its wake. The best ways to avoid this damage are to eat plenty of antioxidant-rich foods (think fruits and veggies), avoid free radical triggers like excessive sun exposure or cigarette smoke, and take steps to boost your glutathione levels in the form of a patented reduced (active) glutathione supplement that guarantees bioavailability. Studies suggest that glutathione—the major antioxidant produced by cells—effectively protects against free radicals and also recycles other well-known antioxidants such as vitamin C and vitamin E, keeping them in their active state. Supplementing with multiple antioxidants like a low molecular weight grape seed extract, and vitamins A, C, and E can add even more protection against oxidative damage.

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

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DIFFERENT

STRATEGIES THAT FIGHT

DEPRESSION

NATURALLY

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Everyone deals with mild symptoms of depression from time to time, but no one should have to live with chronic feelings of hopelessness, despair, anxiety, and sadness. Unfortunately, nearly 20 million adults in the United

curcumin. But before we get into why, let’s talk a little about depression and the serious implications it has on the lives of those affected.

Ajay Goel, PhD, is an Investigator at the Center for Gastrointestinal Cancer Research at Baylor University Medical Center in Dallas, TX. He is a member of the American Association for Cancer Research and the American Gastroenterological Association.

GOOD HEALTH LIFESTYLES: Dr.

Goel, you’ve spent over 20 years investigating the curative effects of botanicals. Do you have a favorite recommendation for those dealing with depression?

Well, first and foremost, I believe the best product you can take for symptoms of depression is DR. GOEL:

It’s important to understand that depression isn’t merely sadness. It’s a serious health condition that can trigger the crushing inability for people to cope with life and the world around them. People with depressive disorders experience feelings of hopelessness, fatigue, and even physical pain. And the cause is complicated. Short-term depression can be the result of stressful or tragic life events, while chronic depression can be caused by long-term trauma. However, most people with either short- or long-term symptoms have something in common: high levels of inflammation in the brain. Inflammation is the cause of nearly every state of disease in the body, and mental health is no exception. When it comes to depression, high levels of inflammation in the brain impede the body’s ability to create new brain cells. It also causes the brain to become deficient in creating important “feel good” and balancing chemicals, like serotonin, noradrenaline, and tryptophan. GHL: And curcumin can help?

Tremendously. Unlike prescription meds, curcumin acts on DR. GOEL:

States suffer from a depressive disorder, with 30 percent of those cases being severe. Statistics show that women are 70 percent more likely to develop depression than men, and sadly, children aren’t immune either. The rate of teen

multiple pathways in the body to stop the cycle of chronic inflammation in the brain. It also helps to rebalance neurotransmitters and stimulate the formation of new brain cells. Curcumin can enhance noradrenaline and tryptophan levels and increase the production of dopamine, another neurotransmitter that controls emotional response and the ability to experience pleasure and pain. The proof is in the research. There are some fantastic studies taking place that show curcumin is more effective than certain prescription drugs for depression. In a published study comparing a highly absorbable form of curcumin called BCM-95 to two popular prescription drugs, fluoxetine (Prozac) and imipramine (Tofranil), the curcumin was found to be just as effective as the two drugs. Unlike the drugs, however, curcumin didn’t cause any adverse side effects. In this particular study, subjects were taking 500 mg of BCM-95 twice daily. In another placebo-controlled study, BCM-95 curcumin showed antidepressant effects in people with major depressive disorders as early as four weeks after treatment. Additionally, people with atypical depression, a form that often doesn’t respond well to antidepressant drugs, responded exceptionally well to curcumin.

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depression is increasing by an alarming 23 percent each year.

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Doctors are quick to prescribe pharmaceutical drugs, which often help to “lift the fog” that depression causes. However, these meds also come along with

a slew of unwanted side effects like fatigue, nausea, weight gain, and sexual dysfunction— just to name a few. The good news is that there are natural alternatives to these prescription drugs, which are proving to be just as effective

as pharmaceuticals without the adverse side effects. GHL recently sat down with three experts in the natural health industry to discuss their top natural recommendations for those dealing with symptoms of depression.

GHL: Wow, the more we learn

GHL: Dr. Teitelbaum, you do a lot

about the benefits of curcumin, the more we are amazed!

of work based on how food affects mood. What do you consider to be a vital daily nutrient to help stave off depression?

way to obtain omega-3s is through a phospholipid-bound form of salmon, where omega-3s are concentrated from the head of freshwater salmon and processed within an hour of the catch. This unique process enables certain omega-3 products to provide a beneficial combination of DHA, EPA, phospholipids, and peptides.

DR. GOEL: I agree! And I believe we’re

only at the tip of the iceberg when it comes to understanding the amazing life-changing benefits of this nutrient. For those who decide to take curcumin for symptoms of depression, my advice is to give it enough time to take full effect, which could be between three to six months for some people.

I can’t stress enough how critical omega-3s are to healthy brain function. The brain consists almost entirely of fat, which makes your dietary intake of essential fatty acids (EFAs) crucial to brain composition and mental well-being. As you mentioned, your mood is affected by the food you eat, especially healthy forms of fat. Your brain loves goodfor-you fats and thrives when they’re present in your body in a healthy ratio. The two most important EFAs are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which appear to help improve mood, and treat depression and other mental disorders. The best way to get these essential fatty acids is to eat wild seafood sourced from clean water a few times a week. If that isn’t particularly feasible, it’s important to take an omega-3 supplement. DR. TEITELBAUM:

GHL: There are so many omega-3

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.

products on the market. Do you have one form in particular that you like to recommend? DR. TEITELBAUM: That’s a great

question. Supplementation can be complicated! Fish and krill oil are so common these days, but many types are of low quality, don’t absorb well, and are prone to rancidity. My favorite

Phospholipids and peptides are especially unique in an omega-3 product. Phospholipids help your body absorb and use omega-3s efficiently, and protect the mitochondria in your cells from oxidative damage. They also help build the myelin sheath that surrounds nerve cells, keeping your brain signals firing properly and supporting a stable mood. Phosphatidylserine is a specific kind of phospholipid that is important for cell membranes in the brain, as well as helping to create neurotransmitters that support memory, attention, and focus. Peptides are a type of amino acid that protect the delicate blood vessels in your brain. In one scientific study, peptides were found to promote a calm, relaxed state of mind in 14 days. The researchers also discovered that it reduced oxidative damage of neurons by 21 percent. All of these benefits can help improve overall brain health and ultimately lessen symptoms of depression. GHL: Do you have a

recommendation for how much omega-3s someone would take to reduce symptoms of depression? 27

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Most people can benefit from approximately 300 mg to 600 mg daily from an omega-3 product that contains both phospholipids and peptides. If additional support is needed, it’s perfectly safe to increase that dosage. The good news is that while a person needs to take 7-14 large fish oil capsules to get the therapeutic effect for depression, they only need to take 1-2 of the vectorized omega-3 tablets or capsules that contain the phospholipids. This means lower cost and no toxins or “fish oil burps.” I also will routinely add 1000-1500 mg a day of a highly absorbable curcumin with added turmerones. This allows two tablets or capsules a day to have the same effect as 14-100 tablets or capsules a day of regular turmeric or curcumin.

researched a great deal. Can you tell us what you recommend for this common, often debilitating symptom?

People love not having to be part of the “handful club,” where they have to take handfuls of supplements all day!

GHL: This solution is going to

DR. TEITELBAUM:

Jozsef Haller, PhD, DScr, is head of the Department of Behavioral Neurobiology at the Institute of Experimental Medicine in Budapest, Hungary. He’s written three books and published over 100 articles in peer-reviewed magazines on neurobiology and aggressive behavior with a focus on stress, anxiety, and aggression.

GHL: Dr. Haller, depression

often occurs hand-in-hand with anxiety, something you’ve 28

While depression and anxiety are technically not the same thing, individuals with depression often experience anxiety symptoms, like nervousness, irritability, and sleep problems. And like depression, anxiety can have a detrimental effect on every aspect of a person’s life. Everything from your workplace productivity to family relationships to overall daily life can suffer due to anxiety. The good news is that there’s an amazing solution available for people dealing with anxiety symptoms. Best of all, it’s safe, fast-acting, and highly effective. DR. HALLER:

surprise some people, isn’t it?

Yes! Because it’s echinacea, which most people only associate with cold and flu symptoms. But echinacea has a unique key compound called Echinacea angustifolia, which has proven to be extremely effective at reducing anxiety and nervous tension. Research has shown that Echinacea angustifolia is able to attach to cannabinoid receptors in the brain to elicit a sensation of calm and relaxation, without making the user feel sedated. It’s the perfect solution for people who deal with persistent worrying, unrealistic fears, nervous jitters, or other unpleasant anxiety-related symptoms. DR. HALLER:

GHL: How was this type of

echinacea discovered for anxiety relief?

My colleagues and I discovered the anxiety-reducing benefits of Echinacea angustifolia during research at the Hungarian Academy of Sciences in Budapest. While analyzing the plant, we found that it contained compounds that could influence brain chemistry, including the cannabinoid receptors. Endocannabinoid receptors influence the way the brain experiences anxiety and have become a recent focus of behavioral research in their own right. DR. HALLER:

GHL: Some people fear taking

natural botanicals because they feel there is little proof to support their safety and efficacy. How can we help people feel comfortable about taking echinacea for anxiety?

This echinacea extract is extremely well-researched. In one study, seven types of echinacea extracts were compared to a popular anti-anxiety prescription drug. Only Echinacea angustifolia demonstrated a robust ability to reduce anxiety. This extract not only met the drug’s antianxiety effects, it exceeded them. It also didn’t cause any drowsiness—a common side effect of prescription drugs for anxiety. DR. HALLER:

In another published human clinical trial, the special purified extract of Echinacea angustifolia was tested with individuals experiencing increased anxiety and tension. After just one day, the participants noticed a significant reduction in stress and anxiety, with an even greater reduction in just seven days. Another study showed that the herb significantly reduced anxiety after the third day of use, with continued improvements over the course of three weeks. Best of all, Echinacea angustifolia can greatly reduce anxiety without causing side effects or issues with addiction or dependence. GHL: Where can our readers find

this unique extract of echinacea?

There is a standardized form called EP107 that is sold in many health food stores across the United States. Make sure to be specific with your retailer that you are looking for Echinacea angustifolia so that you don’t end up taking a remedy for immune health instead. As far as dosing, it all depends on severity of symptoms. If you are struggling with considerable anxiety and stress, I recommend taking 40 mg twice daily for at least one week, then reducing to 20 mg twice daily. If you’re looking to take it for occasional anxiety, try 20 mg before stressful events.

DR. HALLER:

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clean eating A FRESH START by Rebecca Snow, MS, CNS, LDN

Our food

supply has changed dramatically in modern times. In the American Journal of Clinical Nutrition, Loren Cordain, father of the modern Paleo diet, and fellow researchers discuss how today’s Americans eat differently from our ancestors. “Although dairy products, cereals, refined sugars, refined vegetable oils, and alcohol make up 72.1 percent of the total daily energy consumed by all people in the United States,” notes Cordain, “these types of foods would have contributed little to the typical pre-agricultural human diet.” In addition to the increased consumption of grains, sugars, and processed foods, the last century has seen a huge increase in factory-farmed livestock, genetically engineered food, and the use of food additives and chemicals. 30

Unlike the 1920s and 1930s, when large supermarkets stocked under 1,000 items,

Homemade Fudge 2 Tbsp coconut oil (melted) 2 Tbsp coconut palm sugar 2 Tbsp cocoa powder 1 Tbsp whole milk Pinch of salt Stir together all ingredients except milk in a small bowl. Slowly add cold milk and stir well. Pour into a custard cup lined with plastic wrap. Put into the refrigerator for 1 hour or until the fudge hardens.

according to the Food Marketing Institute, today’s supermarkets stock an average of 39,500 products! The Center for Food Safety estimates that 75 percent of the food in supermarkets is derived from genetically engineered organisms such as corn, soy, and sugar. What’s more, the Natural Resources Defense Council estimates that nearly 1,000 new chemicals have been added to our food supply without review by the FDA since the “generally regarded as safe” loophole was created in 1958. This loophole allows food manufacturers to deem if their product is safe without submitting any proof.

What is Clean Eating?

Food is more than calories. It is communication. Food contains substances that alter gene expression and cellular function. This can provide health-positive effects, such as the cancer-preventative properties of plantderived flavonoids, or health-negative effects, such as the carcinogenic- and hormone-disrupting properties of the polychlorinated biphenyls (PCBs) found in factory-farmed salmon or Bisphenol-A (BPA) in canned foods. While it is unlikely that a single exposure to a chemical will have a significant effect, low-level exposure to multiple toxins over a period of time can have a profound impact on health. My personal diet philosophy is summed up in the words of Michael Pollan, “Eat food. Not too much. Mostly plants.” Within the first two words is a subtle, but powerful subtext.

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Are you eating real food? Clean eating is eating food as close to its natural state as possible, choosing whole foods like meat, fish, eggs, nuts, beans, vegetables, and fruits— and minimizing processed and chemically laden foods. An almond is an almond; you know it by seeing it.

How to Get Clean

Reading labels is more challenging in today’s food climate. In the last 5 to 10 years there has been a movement towards seemingly clean labeling. In reality, however, food companies are simply hiding unwanted chemicals and additives by giving them seemingly normal names. For instance, investigative food journalist, Joanna Blythman, notes that the ingredient rosemary extract is clean labeling jargon for butylhydroxyanisole (BHA) and butylhydroxytoluene (BHT). Another big challenge of eating clean is time and convenience. Packaged and processed food takes the work out of eating. You can buy prepared salads at the supermarket. However, according to Blythman, it is likely that chemical preservatives are added to extend the shelf life. If you truly want to eat clean, start simple. Eat more whole foods. Drink more water and fewer flavored and sweetened beverages. Read labels. Even herbal teas can have natural flavors which is code for MSG. Avoid health claims, such as low sugar, low fat, natural, low carb, whenever possible. Learn more from helpful organizations such as the Environmental Working Group (www.ewg.org) and Center for Science in the Public Interest (https:// cspinet.org/).

French Green Lentil Soup

Adapted from The Barefoot Contessa Cookbook, Ina Garten

1 ½ cups French green lentils 2 medium onions, chopped 1 Tbsp minced garlic 2 Tbsp extra virgin olive oil 1 tsp sea salt ½ tsp freshly ground black pepper 1 tsp dried thyme leaves 1 tsp ground cumin 1 cup chopped celery 1 cup chopped carrots 4-6 cups vegetable broth 3 Tbsp tomato paste 1 Tbsp red wine vinegar

1. In a Dutch oven over medium

heat, sauté onions and garlic with the olive oil, salt, pepper, thyme, and cumin for 10 minutes, until the vegetables are translucent and very tender. Add the celery and carrots and sauté for 5 more minutes. Add the broth, tomato paste, and lentils. Cover and bring to a boil.

2. Reduce heat and simmer

covered for 1 hour, until the lentils are tender. Uncover and check the soup periodically to ensure there is enough broth and/or water to cover the lentils. Add more if needed. Check the seasonings and adjust to taste. Stir in red wine vinegar and serve.

It’s also wise to start slowly. Add two hours of food prep time a week. Make it a family activity and give everyone a chore, from rinsing berries to cutting up vegetables to making broth. I have seen clients lose five pounds by simply eliminating one processed food from their repertoire, such as diet soda. 31

My Favorite Day of Clean Food

This sample day is focused on real, whole foods. It is rich in phytonutrients. Every color of the rainbow is represented for a variety of antioxidants—red apple, orange squash, yellow turmeric, white cauliflower, green kale, blue blueberries, and black chocolate. Protein choices are nuts, lentils, fish like wild Alaskan salmon, and pasture-raised chicken eggs.

Breakfast Two scrambled eggs with a pinch of turmeric

Two cups spinach or baby kale sautéed with olive oil, minced garlic, pinch of sea salt

Cup of green tea

Snack - Apple with cashew or almond butter

Lunch - Lentil soup* (*see recipe on page 31)

Snack - Handful of blueberries and 5 walnuts Dinner

Rebecca Snow is an herbalist, nutritionist, and educator who has a private practice in Catonsville, MD. Rebecca was the founding director of the Master of Science in Nutrition & Integrative Health at Maryland University of Integrative Health, where she worked for 10 years in a variety of roles as faculty, clinic supervisor, and administrator. She is a Certified Nutrition Specialist through the Board for Certified Nutrition Specialists, a licensed nutritionist in the State of Maryland, and a registered herbalist with the American Herbalist Guild. You can find out more about the author at her site: www.rebeccasnow.com. 32

Baked salmon (Place salmon filet in greased casserole dish with skin side down. Top with fresh lemon juice, olive oil, minced garlic, minced parsley or dill, salt, and pepper, and bake at 400°F for 10-15 minutes)

Cauliflower rice (Pulverize cauliflower in food processor and bake on a greased cookie tray 400°F for 15 minutes)

Steamed butternut squash with a sprinkle of salt, cinnamon, nutmeg, ginger, and honey

Dessert - Homemade fudge* (*see recipe on page 31)

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

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Herbal HELPERS

BOOST YOUR

aybe you’ve gone into the kitchen and don’t remember why, or you can’t recall a familiar name during a conversation. You may have even missed an appointment because it slipped your mind. Memory lapses can occur at any age, especially with our nonstop, overcommitted lifestyles. But as baby boomers start passing their 60th birthday, many become concerned that their minds will start to deteriorate as their body begins to feel the aches and pains of aging. Fortunately, most of the fleeting memory problems that we experience with age reflect normal changes in the structure and function of the brain. These changes can slow certain cognitive processes, making it a bit harder to learn new things quickly or screen out distractions that can interfere with memory and learning. Granted, these changes can be 36

BRAIN POWER frustrating and may even seem far from benign when we need to learn new skills or juggle myriad responsibilities. But there’s usually nothing to worry about. That’s not to say you should ignore these irksome symptoms. Just as more and more Boomers are working hard to keep their bodies fit, there is growing interest in ways to keep their minds fit too. Think of it as the Boomer’s brainfitness revolution—and it’s a great way to enhance your memory and fortify your mental acuity.

What Causes Senior Brain Fade? It’s no secret that lifestyle choices can have a huge impact on your health as you age. That holds true for your memory and cognitive function, too. A growing number of studies are beginning to link a proinflammatory diet high in processed food and refined sugar to a higher incidence of Alzheimer’s disease. Over time, a diet packed with these types of food can reduce the flexibility of synapses and increase the vulnerability of brain cells to free-radical damage. Foods high on the glycemic index (GI), which measures the effect carbohydrates have on blood sugar levels, can also impact brain function. A growing number of clinical trials suggest that eating a low-GI diet instead of a highGI diet improves cognitive performance. A sedentary lifestyle can also set you up for age-related memory loss. With

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regular exercise, the body builds up its levels of brain-derived neurotrophic factor (BDNF), and the brain’s nerve cells start to branch out, join together and communicate with each other in new ways. Brains with more BDNF have a greater capacity for knowledge. On the other hand, a brain that’s low on BDNF shuts itself off to new information. Smoking or frequent exposure to second-hand smoke can also interfere with the way the brain works. Middle-aged smokers are more prone to memory problems than their non-smoking peers, a recent French study suggests. For the study, the researchers asked more than 5,000 middle-aged British civil servants about their smoking habits in 1999 and again in 2004. When the participants were tested for cognitive function, the researchers found that the smokers ranked in the lowest 20 percent of test scores compared to those who had never smoked. The findings were much more promising among the participants who had quit smoking. The ex-smokers were 30 percent less likely to have poor vocabulary and low verbal frequency scores than current smokers. Fortunately, these are all risk factors that you can control. Adopting an antiinflammatory, nutrient-dense diet, as well as getting plenty of exercise and doing what you can to avoid cigarette smoke can truly be a smart move.

Botanicals for a Better Brain Sharpening your mental powers requires giving your brain what it needs to fire on all cylinders. Fortunately, Mother Nature has provided the following herbs that can effectively increase antioxidant levels, reduce inflammation, enhance communication between brain cells, and more! 38

LIFESTYLES

CURCUMIN is known for its powerful

antioxidant and anti-inflammatory benefits. Derived from turmeric—the rhizome of the Curcuma longa plant, curcumin has garnered a lot of buzz over the past few years for its ability to protect the brain. During a randomized, double-blind, placebo-controlled trial of 60 seniors that appeared in the Journal of Psychopharmacolog y, investigators gave the participants either a single one-time dose or a daily dose of curcumin for four weeks. For those in the acute group, curcumin improved attention and working memory just one hour after taking the supplement compared to a placebo. Those taking the daily dose experienced even better results in longterm working memory and mood. If you are at risk of Alzheimer’s disease or other forms of dementia, preliminary studies suggest that taking supplemental curcumin may improve cognition in those with the disease. One way it may do this is by improving communication in the brain by increasing BDNF levels and other signaling pathways. But not all supplements can deliver these results since curcumin is notoriously difficult for the body to absorb. To maximize your supplement’s benefits, look for a standardized and bioavailable form of curcumin such as BCM-95, a proprietary formula that combines curcumin with turmeric essential oil.

ROSEMARY

has a well-earned reputation as a memory enhancer in traditional herbal medicine. In a 2016 study conducted by British researchers at Northumbria University’s Department of

Psychology, 150 healthy people aged 65 and over were placed in rooms which had been scented with rosemary and lavender essential oils, or a control room which had no scent. They were asked to undertake tests that assessed their ability to remember to do something at a given time, such as taking medication. Those who had been in the rosemary-scented room displayed significantly enhanced prospective memory, with test scores 15 percent higher than those who had been in the room with no aroma. They were also more alert. Earlier findings during a study of 70-somethings that appeared in the Journal of Medicinal Food, researchers found that a low dose of supplemental rosemary also enhanced the speed of memory. Speed of memory is a great predictor of cognitive function as we age.

SPANISH SAGE is often

combined with rosemary to enhance memory in older adults. But when the researchers at Northumbria University tested the herb’s solo impact on young adults, they saw an uptick in short-term memory. The volunteers were given either different doses of sage (50, 100, or 150 microl of the standardized essential oil) or a placebo. Even the lowest dose significantly improved word recall, suggesting that sage— on its own—can improve immediate memory and cognition at any age. Combined with a brain-healthy lifestyle, these herbs not only protect your noggin, they can actually improve the brain you’ve got. Here’s to staying sharp for a lifetime!

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and sweet potatoes. Dark, leafy green vegetables like spinach and kale are also important. However, with the American Academy of Ophthalmology reporting that more than 24 million Americans over the age of 40 suffer from cataracts and with the number growing higher with age, taking vision health even further seems to be a wise idea.

O CO C

CATARACT PREVENTION What’s your impression of cataracts? If you assume that they are an inevitable part of aging, it’s time to see cataracts in a different light. Thankfully, there are choices you can make right now to provide a better vision for the future. A Closer Look at Cataracts Cataracts usually develop over many years. They begin because of oxidation, the process of free radicals stealing electrons from normal, healthy cells. Oxidative damage causes the proteins in the lens of the eye to clump together and cloud an area of the lens. The clouding from this buildup blocks light and ultimately impairs vision. While cataracts can happen for a variety of reasons including things like an eye injury, the majority come through aging. Americans between the ages of 65 to 74 are the most likely to develop cataracts while half of all people 40

over 75 developing this mysterious eye malady. With more than three million Americans getting cataract surgery each year, people are looking for answers. Research shows that the nutritional choices we make today can have an impact on our likelihood of developing cataracts as we grow older. Seeing the Importance of Antioxidants Since oxidation contributes to cataracts, it’s important to prevent or counteract this process with antioxidants. The first line of defense is to make sure you are getting enough lutein, zeaxanthin, and vitamins A, C, and E. Eating a diet rich in these vitamins and phytochemicals is a great first step to avoid future cataracts. That includes foods like carrots, eggs, sweet corn, red and yellow peppers, broccoli, parsley, basil, berries, avocado, tomatoes, asparagus,

Extra Nutrient Insights Here are two significant additional steps you can take to avoid cataracts. First, incorporate grape seed extract into your daily routine. This is an excellent nutrient for eye health because it contains potent antioxidant and anti-inflammatory compounds called oligomeric proanthocyanidins (OPCs). Research published in the journal Molecular Vision reported that the proanthocyanidins in grape seed protected the epithelial cells in the human lens from free-radical damage. A cell study at he College of Veterinary Medicine at The Ohio State University found that OPCs inhibit signals caused by stress that can damage eye lens cells and allow for cataract formation. When choosing a grape seed, absorbability is of the utmost importance. Look for a high-OPC French grape seed extract standardized for 80 percent oligomeric proanthocyanidins that are up to 99 percent absorbable and tannin-free. Another influential, yet sometimes overlooked eye nutrient is mesoglycan. This powerhouse is known for providing the necessary components (called glycosaminoglycans, or GAGs) that build the walls of blood vessels and arteries. Along with supporting all the blood vessels of the body, including those in the heart, brain, and legs, mesoglycan is an excellent way to support the delicate blood vessels in the eye—strengthening the fight against cataracts. Choosing a mesoglycan product from a porcine source is recommended to ensure it is bioidentical to the same components of the body. Start now to prevent cataracts in the future. Following these recommendations will allow you to see the difference nutrients can make in your eye health for years to come.

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NOT YOUR MOMMA’S MASH SERVES 4-6

Plain old mashed potatoes will seem boring once you try this chive- and buttermilk-enhanced mash starring celeriac root, rutabaga, and Yukon Gold potatoes. TIP: Use a paring knife to remove the fibrous skin on the celeriac root and rutabaga. 1 pound celeriac root, peeled and cut into 1-inch pieces ½ pound parsnips, peeled and cut into 1-inch pieces

REDISCOVER Your ROOTS

1 pound rutabaga, peeled and cut into 1-inch pieces 1½ pounds Yukon Gold potatoes, peeled and cut into 1-inch pieces 6 cloves of garlic 3 tablespoons of butter ¾ cup full-fat buttermilk ½ teaspoon salt

When the weather turns frigid, warm up with these humble gifts from the earth. Some, like potatoes and carrots, are suppertime staples. But other root vegetables may be a totally new taste adventure. So pick up one or two roots you’ve never tried and get ready to add new favorites to your wintertime fare.

¼ teaspoon pepper ¼ teaspoon ground nutmeg ½ cup chives, minced Over medium heat, bring 2 inches of water to a simmer in a large Dutch oven. Add a steamer basket to the pot, and then add the celeriac, parsnips, rutabaga, and potatoes. Cover and steam for 30 minutes, adding additional water if needed. Add the garlic and continue to steam for an another 15 to 20 minutes or until all the vegetables are extremely tender. 1

Drain the vegetables. Add the butter and mash coarsely. Continue to mash while gradually incorporating the buttermilk. 2

Stir in the salt, pepper, and nutmeg.

Transfer the mash to a serving dish and sprinkle with chives. 4

Per serving: Calories 285; Total Fat 10g; Carbs 40g; Protein 11g; Sodium 278mg; Sugar 21g

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KOHLRABI FRITTERS WITH AVOCADO CREAM SERVES 4

A cousin of the lowly cabbage, kohlrabi is one of the most versatile root vegetables you’ll ever try. Not only can you eat kohlrabi raw or cooked, the leafy green tops can be sautéed for a great side. Here, we’ve combined the root with sweet carrots for a fritter that packs a real nutritional punch. 2 kohlrabi, peeled and leaves removed

This dish is laced with red wine and mushrooms and is hearty enough to serve as a vegetarian entrée. It’s also a perfect companion to roast chicken. 1½ cups red wine ¼ ounce dried porcini mushrooms 4 pounds root vegetables like carrots, turnips, rutabaga, and celeriac, peeled and cut into bite-sized pieces

1 carrot, peeled 1 egg

2 large onions, sliced

½ teaspoon salt, divided

2 teaspoons dried thyme

¼ teaspoon cayenne pepper

1 tablespoon tomato paste

½ cup avocado oil

½ teaspoon anchovy paste (optional, omit for vegetarian version)

¼ cup plain yogurt ½ lemon, juiced Green onions, sliced Shred the kohlrabi and carrot in a food processor. Squeeze the vegetables in a dish towel to remove any moisture, and then place them in a large bowl. 2

SERVES 2 AS AN ENTREE OR 4 AS A SIDE DISH

8 ounces crimini or baby portabello mushrooms, cleaned and cut in half

½ avocado

BRAISED ROOTS

1 teaspoon salt ¼ teaspoon pepper 4 cups mushroom broth 4 bay leaves

Add the egg, ¼ teaspoon of salt, and cayenne. Mix well to combine.

Heat the oil in a large skillet over medium-high heat. Using your hands, form the kohlrabi mix into small patties.

Fry the patties, in batches, until golden brown, turning once. Remove to a plate lined with paper towels. Once all of the patties have been cooked, keep warm in the oven. For the avocado cream, mix the avocado, yogurt, lemon juice, and remaining salt in a small bowl until smooth. 5

6 Transfer the fritters to a serving plate. Top each fritter with a dollop of avocado cream and a few sliced green onions. Serve immediately.

Per serving: Calories 348; Total Fat 35g; Carbs 12g; Protein 5g; Sodium 66mg; Sugar 6g

Preheat the oven to 350°F.

Pour wine into a small saucepan and heat until just starting to boil. Remove from the heat and add the dried mushrooms. Cover and set aside. Place the root vegetables into a large roasting pan. 3

Once the dried mushrooms have rehydrated, remove them with a slotted spoon and chop coarsely. Return them to the saucepan with the wine and add the thyme, tomato paste, anchovy paste (if using), salt, and pepper. Pour over the root vegetables. 4

Stir in the broth and bay leaves. Cover with foil and bake for 1½ hours, stirring every 20 minutes or so. 5

Remove the foil and roast for another 30 minutes or until the vegetables are tender. 6

Discard the bay leaves and serve.

Per serving: Calories 157; Total Fat 0g; Carbs 22g; Protein 5g; Sodium 566mg; Sugar 10g 43

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ROASTED PARSNIP SOUP SERVES 4

What could be better on a cold winter’s day than earthy parsnips and sweet pears? Since parsnips get sweeter with the frost, wait until after the first freeze before enjoying this creamy soup. 2 pounds parsnips, peeled and woody core removed 2 Bartlett pears, peeled and cut into 1-inch pieces 1 small onion, peeled and cut into 1-inch pieces 1 tablespoon extra-virgin olive oil

LEMONY ROASTED BEETS SERVES 4

Roasting brings out the sweetness in beets. Feel free to experiment with ruby red beets or golden beets. But don’t let their sweetness fool you. Beets are also an excellent source of unique compounds called betalains which boast antioxidant, anti-inflammatory, and detoxification benefits. 1½ pounds beets, trimmed and cut into 1-inch pieces 4 teaspoons extra-virgin olive oil 2 teaspoons dried marjoram 1 teaspoon grated lemon zest ½ teaspoon salt ¼ teaspoon pepper ¼ cup minced parsley 1

Preheat the oven to 450°F.

Combine all the ingredients in a large bowl. Toss to mix well. 2

Spread the beets evenly on a rimmed baking sheet and bake for 25 minutes, stirring once or twice. 3

Transfer to a serving dish. Sprinkle with fresh parsley and serve. 4

Per serving: Calories 89; Total Fat 7g; Carbs 7g; Protein 1g; Sodium 56mg; Sugar 5g 44

1 teaspoon salt 1 cup balsamic vinegar 2¼ cups chicken broth 2¼ cups whole milk or coconut cream 1

Preheat the oven to 450°F.

Cut the parsnips into 1-inch pieces, and then toss with the pears, onions, oil, and salt in a roasting pan. 2

Roast, stirring every 10 minutes, about 40 minutes or until very soft. 3

Meanwhile, bring the balsamic vinegar to a boil, reducing to about ¼ cup. Remove from heat. 4

Puree the parsnip mixture in batches with the broth in a blender until smooth. Transfer to a large saucepan. Stir in the milk and heat gently over medium heat, stirring often. Ladle into bowls and drizzle with the balsamic reduction. 5

Per serving: Calories 377; Total Fat 9g; Carbs 74g; Protein 8g; Sodium 617mg; Sugar 40g

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PROTECT and

Pamper WINTER SKIN

It’s no secret that the winter months can wreak serious havoc on your skin. Brisk winds, frigid temps, and dry air all take a toll on your skin’s normal moisture levels and elasticity. (And you thought there was nothing good about humidity!) If you notice that your skin seems extra taut, itchy, and a bit lackluster this time of year, have no fear. Incorporating key nutrients into your daily supplement regimen can help you ward off winter skin woes and revitalize your complexion in no time. 46

Rescue Parched S kin

Not only is the outside air drier in the wintertime, but indoor central heating also zaps critical moisture from your body, causing your skin to feel tight and flaky. At this time of year, a daily dose of omega-7s can provide the intense hydration you need from the inside out. Omega-7s are found in just a few foods, with one of the richest sources being the pulp of the sea buckthorn berry.

This bright orange, pearl-shaped berry is often referred to as a “nutrient bomb” because it contains more than 200 bioactive compounds including natural vitamins, antioxidants, essential fatty acids, and plant sterols. Omega-7 fatty acids are incorporated into the walls of your cells and help the cells retain moisture for soft, hydrated skin.

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Sea buckthorn has been studied for its ability to moisturize and essentially slow down the aging process of the skin. One clinical study examined the results of a group of healthy women who took sea buckthorn oil or a placebo for three months. The women were an average age of 61 years old. For those taking sea buckthorn, the results were impressive! This group saw a 49 percent improvement in skin moisture (33 percent in just one month!) and a 9.2 percent improvement in wrinkle depth, meaning skin wrinkles were less noticeable. This same study also showed a 26 percent improvement in skin elasticity.

Combat Free Radicals

In addition to drying out your skin, the dreary days of winter also have a way of showcasing your skin’s imperfections, like dark under-eye circles, uneven skin tones, and dull complexions. Boosting your intake of critical antioxidants can have you looking like you’ve got that smooth, supple summertime glow in no time—even if it is only mid-February. Antioxidants are crucial to the health of your skin and can make a world of difference in your appearance, which is why you’ll find aisles of skincare products touting the benefits of highORAC ingredients like green tea, coffee berries, and pomegranates. These powerful compounds help neutralize harmful free radicals that cause everything from premature aging to skin cancer. Some of the top antioxidants you can take to revive your complexion, fight the signs of aging, and smooth out overall skin tone include superoxide dismutase (SOD), vitamin C, French grape seed extract, and zinc citrate. SOD is thought to be one of the most potent, naturally occurring antioxidants in the body—second only to glutathione, the “master antioxidant.” SOD is present in both the dermis and the epidermis, the two outermost layers of the skin. It is responsible for preventing free radical damage and acts as a potent anti-inflammatory to combat a variety of skin conditions. SOD is also crucial to healthy collagen production, which helps your skin retain a youthful 48

LIFESTYLES

radiance. Unfortunately, SOD levels in the body decrease with age, which leads to things like fine lines, wrinkles, and even precancerous changes in skin cells. In the past, oral preparations of SOD were unstable and couldn’t survive the harsh environment of the digestive tract to make a difference in the body. However, a stable form of SOD is now available from a rare species of melon grown in the south of France. This type of SOD is ideal for re-establishing proper SOD levels in the body and can contribute to beautiful, glowing skin. Another powerful antioxidant for skin health is French grape seed extract, which contains oligomeric proanthocyanidins, or OPCs. OPCs help protect the body’s cells from oxidative damage, reduce inflammation, and prevent premature aging and disease. Research suggests that grape seed extract has the ability to bond with collagen, allowing it to promote skin-cell health, elasticity, and flexibility.

which keeps skin smooth and elastic, and it is also important for tissue healing and growth. Zinc citrate is one of the most highly absorbable forms of zinc and contributes largely to the maintenance of healthy-looking skin.

When French melon SOD, French grape seed, vitamin C, and zinc citrate are taken together, they can make a drastic change in the appearance of your skin, which was proven in a clinical study in France. In this study, 35 healthy women with dull complexions were given a supplement containing a combination of these INGREDIENTS four skin-friendly ingredients. The women ranged in age from 40 to 70 years old, and all had complaints of feeling unsatisfied with their Omega-7s to provide skin’s appearance. intense hydration

KEY

FOR HEALTHY WINTER SKIN:

In just eight weeks, the majority of study participants saw a significant increase in their skin’s luminosity, radiance, and firmness. French grape seed The proprietary blend extract to prevent of these four powerful premature aging nutrients was able to stimulate the skin’s Vitamin C to fight healthy rejuvenation free-radical damage Vitamin C has the process. Participants amazing ability to reduce who reported benefits Zinc citrate to help the damage caused by experienced a 25.7 skin appear more ultraviolet light. It doesn’t percent increase in smooth and elastic act like a sunscreen, skin luminosity, a 62.4 but actually protects percent increase in skin against the free-radical radiance, and a 55.6 damage that too much time in the sun percent increase in skin firmness. can cause. In a German clinical study, participants took vitamin C orally for Remember, the appearance of your four weeks. The antioxidant was shown skin has less to do with the time of year to increase the radical-scavenging than factors like nutrition, sleep habits, activity of the skin by 22 percent. The sun and wind exposure, and stress. effect was fast and the results were even Regardless of the season, it’s important better when participants increased their to focus on overall wellness to keep your vitamin C dosages. skin looking and feeling its best. When extra support is needed, turn to proven Though not technically an antioxidant, ingredients like sea buckthorn, SOD, zinc is another essential mineral that grape seed extract, vitamin C, and zinc to the body requires to make collagen, protect and restore your natural glow. Superoxide dismutase (SOD) to boost healthy collagen formation

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A HEALTHY BRAIN IS A BEAUTIFUL THING TM

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LIFESTYLES

STEP UP TO THE BARRE Channel your inner ballerina to achieve a dancer’s body by Carol Ann Weber

ith devotees to a ballet-style workout like the svelte and toned Kelly Ripa and Natalie Portman, it is not surprising that the barre exercise trend has become increasingly popular over the last decade. In fact, thousands of people get their barre on every day in gyms and studios across the country. Those preferring a home-based class can tap into dozens of on-demand YouTube videos.

How It All Began

After suffering a debilitating back injury, Lotte Berk, a German ballerina living in London, came up with the brilliant idea of combining her dance conditioning routine with her rehabilitative therapy. Once she perfected her methodology, Berk opened her first studio in 1959 in her London basement. Along with locals, she soon attracted big names like Joan Collins and Barbara Streisand, who showed up regularly to plié, port de bras, and arabesque their way to a new level of physical fitness. It wasn’t long before many permutations of this type of training cropped up in U.S. studios and gyms. And a new fitness trend was born! 50

Easy and Fun

So why this surge in popularity now? First of all, barre training is a fairly simple workout based upon some of the easier classic ballet positions, and can be adapted to any level of fitness. The only equipment a studio needs is a professional-quality ballet bar and a wall of mirrors, as well as floor mats and some lightweight dumbbells, miniballs, and resistance bands. Secondly, most women like the look of a dancer’s body (as opposed to a bodybuilder’s), and want to achieve more flexibility, strength, better coordination and balance, and a greater range of motion. Plus, they’d love to drop a few pounds while having a blast doing it. Along with ballet, barre classes are a mix of yoga, Pilates, functional training, and dance. The moves are choreographed to upbeat music, and you can’t help but find a groove that keeps you moving throughout the entire routine. Even if you’re rhythmically challenged or can’t balance on your tippy-toes, don’t worry. You won’t be doing pirouettes or high leaps across the room. And you definitely won’t need a tutu!

What to Expect

The structure of most barre classes looks like this: You start with a matbased warm-up full of planks and push-ups, complete a series of arm exercises, and go to the bar for a thighs and glutes segment that works the entire lower body. Still at the bar, you complete a series of core-focused moves. Then you return to the mat for a short session that includes more stretching, releasing, and relaxing.

The Difference

So what’s the difference between the barre workout and strength training with weights? Rather than larger, compound movements (like squats and shoulder presses), you’ll perform “tiny, one-inch increments called isometric movements,” says Burr Leonard, founder of The Barre Method. That’s why you’ll often hear, “Down an inch, up an inch,” repeated by barre teachers. In addition, Leonard claims that these one-inch increments stimulate the muscle enough to make it more elastic, but not enough to tear the muscle. According to Edward R. Laskowski, MD, who is certified by the American Board of Physical Medicine and

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The Five Basic Ballet Foot Positions FIRST POSITION:

SECOND POSITION:

THIRD POSITION:

FOURTH POSITION:

FIFTH POSITION:

The heels touch each other, feet face outward at a 90 degree angle, with the soles entirely in contact with the floor. Legs are in contact with each other from the top of the leg down to the calf.

Starting in first position, slide the feet until they are shoulder-width apart, keeping the same outer rotation. The balls of both feet are turned out, with the heels a foot apart.

Begin in second position, then slide one foot toward the other so that the heel of your front foot touches the arch of your back foot.

From third position, slide your forward foot out away from you and toward an imagined audience. Your feet should be one foot apart.

From fourth position, bring your feet in full contact with each other, with the toes of one foot oriented and as much as possible in contact with the heel of the other.

Rehabilitation, and a staff physician at the Mayo Clinic, isometric exercises are highly effective in restoring and maintaining muscle strength.

The Mind/Body Connection

According to Jessica Von Duerring, Pilates and barre-certified instructor, barre workouts demand “a high level of concentration and attention to detail that ultimately strengthens your mental muscles as much as your physical body.” This type of training not only clears your mind as you exercise, but assists you in more effectively dealing with the many challenges in your daily life. You become stronger both physically and mentally as you learn to let go and trust your instructor and your body. So channel your inner ballerina, get up off the couch, and step up to the barre.

Exercises:

TIP:

Whether you attend classes at a studio or exercise at home with a YouTube video, you can do the following barre exercises and get terrific results. A sturdy chair is a workable substitute for the bar, and if you have one, a full-sized mirror is good to monitor your form.

WHAT TO WEAR: Stretchy workout clothes like yoga pants and a top will do just fine. And although most studios recommend wearing socks with sticky grips on the bottom, others allow you to go barefoot.

Arabesque

ace the bar or the back of a sturdy F chair and stand tall with your feet in first position. Place your right hand on the bar or chair. Keeping your chest lifted and head up, extend your left leg straight out behind your hip. oint your toes and reach your left P arm in front of you, shoulder height with your palm facing down. eeping your left leg raised, bend your K left knee out to the side (your knee should be higher than your foot), and sweep your left arm above your head, keeping your elbow slightly bent. xtend your raised leg horizontally E behind you. That’s one rep. Repeat 20 times with the left leg, 20 times with the right.

WORKS GLUTES, HIPS, AND OBLIQUES

2 Relevé

Plié

Stand in first position, legs straight, and hands gently resting on the bar or the back of the chair.

ith your spine erect and abs W tight, raise onto the balls of your feet. Plié (bend your knees out over your toes), lowering your body halfway to the floor.

Squeeze your inner thighs together as you straighten your legs, and then lower your heels. Repeat 20 times. WORKS THIGHS, ABS, ANKLES, AND FEET

3 Parallel

Plié Pulse

Stand with your feet parallel and together, and legs touching each other. Facing the bar or chair, place both hands on the bar or back of the chair, shoulder-width apart. ress up onto the balls of your feet, P heels off the floor, and bend your knees into a deep plié by lowering your hips as far down as you can as you squeeze your inner thighs together. L ift up halfway (knees should stay bent), and then return to deep plié position. Be sure to keep your knees together for the entire rep. Repeat 20 times total.

WORKS GLUTES, THIGHS, ABS, ANKLES, AND FEET

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.

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ALT ERNATIVE

MEDICINE CHEST

STOP COLD AND FLU VIRUSES IN THEIR TRACKS Everyone knows the basics when it comes to preventing colds and flu: wash your hands, exercise regularly, get adequate sleep, eat a healthy diet, and drink plenty of fluids. But sometimes, even when you do everything right, you still fall victim to some of winter’s most infamous maladies. For the times you start to feel that initial tickle in your throat or a foreign, slightly “off” sensation in your intestinal region, there are extra precautions you can take to stop cold and flu viruses before they take hold. Try the following healthy supplements that have been shown to boost immune function and support the body’s own natural antiviral defense capabilities. These tried-and-true natural remedies go beyond the temporary symptom relief offered by conventional drugs and truly help you recover faster!

Andrographis:

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Echinacea: Echinacea (Echinacea purpurea) has been well-known as an immune-boosting botanical for generations. Over and over, studies find that this herbal extract reduces the length and severity of colds, and helps people get back on their feet again quickly. This popular immune-boosting herb is especially effective when taken at the first signs of a cold or flu, when the body needs to build resistance against the invading virus. In a randomized, double-blind, placebo-controlled clinical trial, an echinacea extract was tested for a period of four months. During that time, echinacea reduced the total number of cold episodes and cut the cumulative total of cold episode days in the group taking the herb. It also reduced the total number of occasions that participants used pain killers to relieve some of their cold symptoms. Another review of complementary treatments for colds and flus found that Echinacea purpurea was consistently the most effective choice. The researchers found that symptom severity was reduced in four out of six trials, and in the four trials that measured the duration of cold symptoms, the reduction was significant— in some cases by three or four days! The typical dosage is 150-160 mg three times daily at the first sign of cold symptoms.

Andrographis is a plant native to South Asian countries, like India and Sri Lanka. It has been widely used in Ayurvedic medicine since ancient times. In a double-blind, placebo-controlled study, andrographis relieved the intensity of key symptoms like fatigue, sore throat, runny nose, and sleeplessness in just two days. By the fourth day there was a significant decrease in all symptoms, which included headache, earache, phlegm production, and the frequency and intensity of coughing spells. In another clinical study of 223 patients with upper respiratory tract infections, patients received either 200 mg per day of andrographis or a placebo. By the third day there was a dramatic difference in cough, headache, and sore throat. People in the placebo group noticed no improvement in that time. It’s a highly effective herb to take at the onset of viruses, but also for individuals who have been battling seasonal infections that don’t seem to go away.

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Propolis:

This nutrient-packed substance has such amazing immune-boosting abilities that it’s sometimes referred to as “nature’s antibiotic.” At a time in history when the dangers of overprescribing antibiotics in the United States is very real, propolis might become just what the doctor ordered for fighting colds, flus, ear infections, and various respiratory illnesses in people of all ages—even children! One study showed the effectiveness of propolis against a variety of upper respiratory tract infections, including tonsillitis, oral thrush, pharyngitis, colds, flus, and candida infections. It was also proven to have successful antimicrobial activity against the growth of various bacteria, including s. pyogenes, which causes strep throat. Another study of 122 children in Italy showed that a solution containing propolis and zinc was able to reduce the occurrence of ear infections and the need for antibiotics. Propolis is such a powerful immune product that it’s even been found to have the ability to shrink cancer cells. When taking a propolis product, make sure to avoid ones that are untested and could contain waxes and potential allergens. Instead, look for a pure, clinically tested variety, like GH2002.

Elderberry: Elderberry is a powerful botanical that has the proven ability to disrupt viruses and restore the body’s capacity to fight them off without the use of prescription medication. In fact, this purplish-black hued berry is one of the best, most clinically studied herbs for fighting colds and flus, and has been found effective against 13 different pathogens, including strep throat. An Australian clinical trial found that taking a standardized extract of elderberry while traveling cut the risk of colds and flu in half. The study included 312 passengers who were flying from Australia to overseas destinations. Half of them received elderberry extract while the other half received a placebo, and all passengers were surveyed for cold and flu symptoms before, during, and after their flights. The elderberry group had fewer cold and flu illnesses overall, and for those in the elderberry group who did get sick, their illnesses lasted only two thirds as long as the placebo group. This study was done on a Haschberg Austrian elderberry extract standardized for anthocyanins.

Pelargonium: Pelargonium (Pelargonium sidoides) is also known as umckaloabo and was traditionally used by the Zulu people in South Africa. The name actually means “heavy cough” in Zulu, which is fitting for the herb’s ability to successfully treat coughs and other respiratory infections. Pelargonium has antibacterial, antiviral, and expectorant properties, which help it to attack acute infections at their roots, strengthen the immune system, and prevent reinfection. In Germany, Pelargonium is very popular and is prescribed over-the-counter for sinus, throat, and respiratory illnesses. Children as young as age six—especially those who have not responded well to repeated treatments with antibiotics—have seen excellent results with this herb. It has been clinically studied to reduce the severity and shorten the duration of colds and flu without causing any unpleasant side effects.

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I have been involved in natural health for over 45 years. During this time, I developed over 400 formulations and learned what it takes to make people healthy. I have changed the lives of hundreds of thousands of people and I want to change your life, too. My products were inspired by my dedication to natural health and passion to make your life better. Because pain can destroy your life, my goal was to develop a formulation to get you pain relief.† Curamin® is the result of my research. Its primary ingredient is an enhanced absorption curcumin with turmeric essential oil (with turmerones) which has been the subject of 31 scientific studies. I develop products that will provide you with results. It is an honor to put my name on them and I’m proud to give them to my children and grandchildren. With Terry Naturally ®, you could say you’re using our family products. If you don’t get the benefits you expect from them, I have not earned your trust or your money. Therefore, I offer you an unconditional money-back guarantee. Some people call me a pioneer. I don’t know about that. What I do know is that I work every day to be able to offer you products that you can trust to be safe and effective, and provide results that will change your health and your life for the better.

Terry Lemerond Founder and President of Terry Naturally ® products

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any One (1) Curamin® or Curamin Extra Strength product Limit one coupon per customer Limit one item per coupon • Excludes Curamin 21ct trial size 57 • Coupon expires 12/31/18 •

†Occasional muscle pain due to exercise or overuse. ^SPINSscan Other Herbal Formula Subcategory Brand Rank, data ending 9/10/17. *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.

•

Ask

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the

DOCTOR

REAL ANSWERS for REAL PEOPLE by Robert Corish, MD

I recently started a new workout program, but several days after exercising, I am really sore. I want to stick with my routine and take something natural for the pain. What do you suggest?

A: Often times when people are

just starting, or getting back into an exercise routine, there can be some pain and discomfort afterwards. The pain can develop several days after the initial exercise and is commonly called delayed onset muscle soreness (DOMS). This condition can cause people to reach for an NSAID (nonsteroidal anti-inflammatory drug) to try and stop the pain, or discourage people from sticking with their exercise routine altogether. There are many pharmaceutical options for pain, like over-the-counter drugs and prescriptions, but I think natural ingredients can be equally as effective and safer. • Curcumin is derived from the spice turmeric and helps to bring inflammation levels in the body back to normal. The process of exercising, while generally considered healthy, actually tears muscle fibers and can create inflammation and debris. Curcumin has been shown to alleviate inflammatory markers in the body after exercise, reduce pain, and help with muscle recovery. Curcumin is hard for the body to absorb, but 58

there are a variety of ways to increase its absorption. One way is to use turmeric essential oil, which also helps to modulate pain and inflammation, while simultaneously boosting curcumin’s efficacy in the body. • W hile curcumin can modulate just about every inflammatory process in the body, boswellia is particularly good at targeting the 5-LOX (5-Lipoxygenase) system. This is great news for active people, because 5-LOX inflammation plays a major role in joint issues, which can also be a contributing factor in post-exercise pain. In a 2011 study, a combination of curcumin and boswellia were shown to outperform the best-selling prescription drug for osteoarthritis of the knee. The herbal group experienced greater reductions in pain and joint-line tenderness, and an enhanced ability to walk a significant distance. A separate clinical study using boswellia on its own, demonstrated that just one dose of boswellia significantly improved the participant’s pain threshold and tolerance. • Our bodies also makes some powerful pain relievers, called enkephalins and endorphins, but they only last a very short time. An amino acid, called DLPA, has been shown to help prevent the degradation of the body’s natural pain killers, thus keeping them active for longer periods of time.

• Nattokinase is an enzyme from the Japanese fermented food natto. This enzyme helps to keep the blood flowing properly and deliver the other supportive ingredients to where they are needed. For anyone on anticoagulant medications, you may want to discuss doing a one-week trial with any nattokinase-containing products to make sure it does not adversely affect your clotting times. • Many people have heard of digestive enyzmes, which aid in the digestion of food, but enzymes can also be used systemically to help get rid of the unfavorable by-products of exercise. When taken away from meals, enzymes like bromelain and pancreatin (a mixture of three enzymes: amylase, lipase, and protease) can help to digest the waste materials that contribute to more inflammation, and thus more pain and discomfort. In a clinical study, participants were given a mixture of enyzmes, including pancreatin and bromelain, or a placebo for four days. The enzyme group experienced faster muscle recovery and a decrease in DOMS symptoms. There are various formulations that include curcumin, boswellia, and DLPA, in combination with the enzymes discussed above. Make sure to keep your primary healthcare practitioner aware of any supplementation you may be doing. If problems persist, you may want to opt for a different exercise that is a lower intensity level.

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Clinical OPC

Superior French Grape Seed VX1

Nature’s

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

DO EVERYTHING i

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Supports healthy blood pressure levels*†

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Fights oxidative damage*

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Strawberries: 3,577

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I have heard about the benefits of bee pollen and honey, but propolis is new to me. What health benefits does propolis have?

A: Propolis has been used for

thousands of years and was even part of the Ancient Egyptian embalming process. The propolis itself is made when bees collect resin-rich substances from trees, buds, or other botanicals, and then modify the plant material with their enzymes. Historically, propolis has been used for pain, skin issues, infections, swelling, muscle injuries, and numerous other conditions. Modern day science has begun to validate many of these traditional uses and elucidate some of the mechanisms behind the healing properties of propolis. Here are just a few of the research highlights: ffective for cold sores and E was even found to prevent full encrustation when used in a lip balm. Outperformed acyclovir, a prescription medication commonly used for cold sore treatment. I n a scientific study, propolis was shown to neutralize multidrugresistant bacteria and fungal species. This study is very intriguing because propolis was shown to be effective against pathogens that were already resistant to multiple drugs. Propolis could be very promising for “superbugs.” ntiviral: including HSV-1 (herpes A simplex virus type 1), HSV-2 (herpes simplex virus type 2), dengue fever, and influenza. elps prevent cancer cell replication H and proliferation. Also decreases the cardiovascular toxicity of the chemotherapeutic agent doxorubicin. ecreases symptoms of upper D respiratory infections in children. 60

educes asthma symptoms, including R severity and frequency of nighttime asthma attacks. ery potent antioxidant, which helps V to protect cells from free radicals and oxidative damage. I mproves insulin sensitivity and reduces cellular damage from diabetes. Has also been shown to facilitate healing in diabetic skin conditions, like foot ulcers. This is by no means an all-inclusive list, as the research on propolis keeps accumulating and encompasses a wide variety of health conditions. Propolis contains health-promoting compounds like caffeic acid, minerals, B vitamins, polyphenols, and essential oils that collectively contribute to its effectiveness. Individual components of propolis have been studied on their own, but it seems like the best benefits may come from the entire propolis extract. Conventional propolis usually contains large amounts of beeswax, which can interfere with the overall absorption of propolis. Crude, or raw propolis, can often contain as much as 50-60 percent beeswax. Therefore, a purified propolis is easier to digest and utilize in the body.

Because propolis differs with each beehive and since it’s gathered from the surrounding flora, every propolis extract can be different. Researchers in Europe have developed a propolis that comes from beehives with access to specific tree species, which are known to contain high levels of beneficial compounds. This European propolis has been clinically studied and through a unique purification process is also hypoallergenic. However, because bee allergies can cause anaphylactic shock, a potentially life-threatening condition, the use of propolis should always be discussed with your healthcare practitioner. 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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ANATOMY o f a L FOOD L ABE

We’ve all seen the Food and Drug Administration’s (FDA) required nutrition facts label on packaged foods, but what information does it really give you to make smart choices for your health? Here’s a breakdown of the label with tips on how to read between the lines to get the most accurate facts. You may be surprised to discover something new about the labels you’ve been reading for years!

deliver high nutrition. Recommended caloric intake varies by age, size, activity level, and gender—generally around 2,000 calories for an adult woman and 2,500 for an adult man. Talk to your healthcare practitioner to find what is right for you and your health goals.

Decode the nutrition facts label to make better choices for your health!

In the Middle

Important information lies in the middle of the nutrition facts label—especially when it comes to disease prevention or risk. They are the amount of fat, cholesterol, sodium, total carbohydrates, and protein found in the food.

From the Top

About calories in general, while they are important to monitor for weight loss and weight maintenance goals, remember, it’s just a measurement of energy from the fat, carbohydrates, and protein contained in a particular food item. The nutrients contained in a food are equally or even more important. “Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients,” the FDA says. Look for calories that also

}

Usually the most sought-after information on the nutrition facts label, you’ll find serving size and calories listed at the top. Be careful here as both can be misleading. Calories are listed by serving (not package) and there may be multiple servings, even in small packages. For example, manufacturers will sometimes list “2” under number of servings for a package that is clearly going to be eaten in one serving (think beverages, smaller packages of cookies or chips, energy bars)—and if the caloric number only refers to one serving, you’ll have to do a little math to get the right caloric number.

}

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Fat Nutrition facts list total fat, saturated fat, and trans fat. The U.S. Dietary Guidelines suggest keeping fat intake to 30 percent or less of your total calorie intake— with saturated fat intake at 10 percent or less and trans fat intake as low as you possibly can. Based on a 2,000-calorie diet, the target fat-calorie range is 400 to 700 calories or 44 to 78 grams.

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Saturated fat comes mainly from animal sources and may contribute to heart disease—although it’s found in plant sources such as coconut oil and palm oil, too. (That said, new research shows that saturated fat from plant and grass-fed animal sources in moderate amounts may not contribute to heart disease.) Regardless, fats are caloric and keeping saturated fat levels to moderate levels is wise. The American Heart Association suggests no more than 12 to 13 grams of saturated fat per day (based on a 2,000 calorie diet). Checking the saturated fat content is a great idea to help keep your intake of these fats in the healthy range.

Unfortunately, unsaturated fat—the healthiest kind of fat that comes mostly from plant and marine sources—is not always listed, but it is included in the total fat number on the nutrition Trans fats are universally unhealthy; facts label. So if you are interested in they increase your bad (LDL) cholesterol boosting your intake of omega-3 fatty levels and lower your good (HDL) acids—perhaps the healthiest kind of cholesterol levels. Eating trans fats unsaturated fat—the label probably will increases your risk of developing heart not give you that specific information. disease and stroke—it is associated with You’ll have to shop based on your a higher risk own knowledge of developing of foods that type 2 diabetes. contain omega-3s UNSATURATED FAT But beware, such as tuna or even when the salmon, as well nutrition facts as nuts, flaxseeds, label says “Zero and dark green SATURATED FAT Trans Fats,” leafy vegetables. the item may Also, a healthy still contain unsaturated fat TRANS FAT trans fats. such as olive oil— That’s because rich in omega-9 manufacturers fatty acids—will are only required to list trans fats when typically have monounsaturated and the content is 0.5 grams or greater per polyunsaturated fat content listed on the serving. Check the ingredient label label, but will have nothing to indicate for “partially hydrogenated oils” or how much of that fat is from omega-9 “shortening” to be sure. Foods such as fatty acids. Read the labels closely and crackers, cookies, cakes, frozen pies, perhaps do some additional research on and other baked goods, as well as snack foods that contain healthy fats prior to foods, margarines, coffee creamers, going to the market.

refrigerated dough, and ready-made frostings often contain trans fats.

Cholesterol Your body uses cholesterol, a special kind of fat, to make hormones, bile, cell membranes, and other essential substances. The body can manufacture the amount it needs, so there’s no daily requirement. The U.S. Dietary Guidelines recommend a daily cholesterol limit of 200 to 300 milligrams.

Sodium Too much sodium can raise blood pressure, a risk factor for heart disease. Interestingly, the bulk of sodium intake comes from prepared and packaged foods—not table salt. Be sure to read the label. U.S Dietary Guidelines suggests 2,300 mg or less of sodium per day—and 1,500 mg or less for those over age 51.

Total Carbohydrates The nutrition facts label lists total carbs in a food item as well as the amount of carbs from fiber—and from sugar. Pay attention here, especially if you have diabetes. The U.S. Dietary Guidelines recommend that carbohydrates make up 45 to 65 percent of your total daily calories. As most of us know, all carbs are not created equal. Choose carbs from quality, whole-grain sources to get the best nutrition. Scan the ingredients and avoid grain products with words that start with enriched

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(this usually means the grain has been refined—stripped of the germ and bran, which contain most of the grain’s nutrients and fiber).

sugarcane has a host of synonyms including brown sugar, cane crystals, cane sugar, crystal dextrose, evaporated cane juice, raw sugar, and white sugar, to name a few.

Fiber

If any of these are at the top of the ingredients list, or several of them are anywhere in the ingredients list—the item probably contains too much sugar. Go easy or bypass it!

Fiber is more important than you may think. It helps stabilize blood sugar, cholesterol, and keeps your bowel movements regular. Who doesn’t want that? Aim to get 25 to 30 grams of fiber a day. Typically, look for 3 grams or more of fiber per grain food item.

Sugar The nutrition facts label is tricky when it comes to sugar. Sugars are all grouped together—the label provides only the total amount of sugar. It does not distinguish between a naturally occurring sugar from fructose (from fruit), lactose (from milk), maltose (from grains), or added refined sugar. Naturally occurring sugars from whole foods are generally tolerated better by the body because the sugar spike is tempered by fiber and other nutrients. Refined added sugars are best avoided or minimized. Whatever the source, you want to keep sugar intake low—under 25 grams and lower for diabetics. And definitely check the ingredient label to identify the added sugars. In addition to the word sugar, other words like sweetener (corn sweetener, etc.), syrup (brown rice syrup, etc.), and ingredients ending in –ose (glucose, etc.) are often used instead of sugar. And of course, honey and agave are forms of sugar too. Common refined sugar or sugar that is derived from

Similar to trans fats, when the nutrition facts label claims a food contains “zero” sugar, beware. The product may still contain sugar as the FDA only requires manufacturers to list sugars that total 0.5 grams or more. Check the ingredient label to be sure.

No Sugar Added

When you see “No Sugar Added” on the

No Sugar Added

front of a food label, don’t be misled. Read the nutrition facts—it simply means that no additional sugar was added—but the product could be filled with naturally occurring sugar. Or it may be sweetened with a low-calorie artificial sweetener (such as aspartame, saccharin, sucralose—a problem for many), a sugar alcohol (such as sorbitol or xylitol—which can cause mild gastric discomfort), or a more natural low-calorie sweetener like stevia.

Protein The general recommendation for protein is about 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. There are about 7 grams of protein in one ounce of cooked meat and about 7 grams of protein in a quarter cup of nuts. While nuts do contain protein, fiber, a host of nutrients and healthy fats, be careful, as they are often caloric!

At the Bottom

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The bottom of the nutrition facts label gives you a listing of important nutrients and the percentage of the daily value they fulfill based on a 2,000-calorie diet. Food manufacturers are required to list vitamin A, vitamin C, calcium, and iron. Some manufacturers will voluntarily list more nutrients to accentuate high nutritional value in a food item. As a general rule, 10 percent or more of a particular nutrient per serving is high and indicative of a nutrient-dense food—a good choice!

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Research Roundup

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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.

Three Forms of Frankincense that Fight Cancer

THE STUDY ABSTRACT:

Frankincense oil derived from Boswellia carteri induces tumor cell specific cytotoxicity. BACKGROUND: Originating from Africa, India, and the Middle East, frankincense oil has been important both socially and economically as an ingredient in incense and perfumes for thousands of years. Frankincense oil is prepared from aromatic hardened gum resins obtained by tapping Boswellia trees. One of the main components of frankincense oil is boswellic acid, a component known to have anti-neoplastic properties. The goal of this study was to evaluate frankincense oil for its anti-tumor activity and signaling pathways in bladder cancer cells. METHODS: Frankincense oilinduced cell viability was investigated in human bladder cancer J82 cells

THE STUDY ABSTRACT:

Methanolic extract of Boswellia serrata exhibits anti-cancer activities by targeting microsomal prostaglandin E synthase-1 in human colon cancer cells. BACKGROUND: Colorectal cancer (CRC) is the most common cancer. A proper method to reduce mortality of CRC is chemoprevention to prevent initiation and promotion of intestinal tumorgenesis. One of the promising and developing chemopreventive agents is natural compounds found

and immortalized normal bladder urothelial UROtsa cells. Temporal regulation of frankincense oil-activated gene expression in bladder cancer cells was identified by microarray and bioinformatics analysis. RESULTS: Within a range of concentration, frankincense oil suppressed cell viability in bladder transitional carcinoma J82 cells, but not in UROtsa cells. Comprehensive gene expression analysis confirmed that frankincense oil activates genes that are responsible for cell cycle arrest, cell growth suppression, and apoptosis in J82 cells. However, frankincense oil-induced cell death in J82 cells did not result in DNA fragmentation, a hallmark of apoptosis. CONCLUSION: Frankincense oil appears to distinguish cancerous from normal bladder cells and suppress cancer cell viability. Microarray and bioinformatics analysis proposed

in plants. Frankincense, the resin extract from the Boswellia species, has been used in traditional and modern medicine for treating various diseases with very minimal side effects. In the current study, we investigated the anti-cancer activity of methanolic extract of Boswellia serrata (B. serrata) on HT-29 human colon cancer cells. METHODS: HT-29 cells were treated with different concentrations of B. serrata and cell viability was assessed by MTT assay. mRNA expression of microsomal

multiple pathways that can be activated by frankincense oil to induce bladder cancer cell death. Frankincense oil might represent an alternative intravesical agent for bladder cancer treatment. Source: Frank MB, Yang Q , Osban J, et al. BMC Complement Altern Med. 2009 Mar 18;9:6. doi: 10.1186/1472-6882-9-6.

WHAT IT MEANS TO YOU:

Frankincense, a common name used for a variety of Boswellia species, has been used in medicine for generations. In this laboratory study, oil from Boswellia carteri stopped the replication of bladder tumor cells. Like healthy cells, cancer cells duplicate when they receive certain signals. Interrupting the cycle— which frankincense oil was shown to do—stops the progression of tumors. The anti-inflammatory properties of the oil not only prevented the process of tumor growth, but actually lead to cancer cell death and only affected tumor cells—not healthy cells.

prostaglandin E synthase-1 (mPGES-1), vascular endothelial growth factor (VEGF), C-X-C chemokine receptor type 4 (CXCR4), matrix metalloproteinase-2 (MMP2), MMP-9 and hypoxia-inducible factor-1 (HIF-1) were examined by quantitative real-time PCR. Apoptosis was evaluated by the proportion of sub-G1 cells. Prostaglandin E2 (PGE2) level and caspase 3 activity were determined by ELISA assay. Tube formation potential and HT-29 cells migration were assessed using three-dimensional vessel formation assay and scratch test.

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RESULTS: B. serrata extract considerably decreased the expression of mPGES-1, VEGF, CXCR4, MMP-2, MMP-9 and HIF-1. The caspase 3 activity and percent of cells in sub-G1 phase were increased by B. serrata extract. Cell viability, PGE2 generation, in vitro tube formation and cell migration were decreased significantly in B. serrata-treated HT-29 compared to the control group. CONCLUSION: Our findings suggest that B. serrata extract inhibits

THE STUDY ABSTRACT:

Boswellia sacra essential oil induces tumor cell-specific apoptosis and suppresses tumor aggressiveness in cultured human breast cancer cells. BACKGROUND: Gum resins obtained from trees of the Burseraceae family (Boswellia sp.) are important ingredients in incense and perfumes. Extracts prepared from Boswellia sp. gum resins have been shown to possess anti-inflammatory and anti-neoplastic effects. Essential oil prepared by distillation of the gum resin traditionally used for aromatic therapy has also been shown to have tumor cell-specific anti-proliferative and pro-apoptotic activities. The objective of this study was to optimize conditions for preparing Boswellea sacra essential oil with the highest biological activity in inducing tumor cell-specific cytotoxicity and suppressing aggressive tumor phenotypes in human breast cancer cells. METHODS: Boswellia sacra essential oil was prepared from Omani Hougari grade resins through hydrodistillation at 78 or 100 °C for 12 hours. Chemical compositions were identified by gas chromatography-mass spectrometry; and total boswellic acids contents were quantified by high-performance liquid chromatography. Boswellia sacra essential oil-mediated cell viability and death were studied in established human breast cancer cell lines (T47D, MCF7,

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proliferation, angiogenesis and migration and induces apoptosis in HT-29 cells by inhibiting of mPGES-1 and decreasing the PGE2 level and its downstream targets. Source: Ranjbarnejad T, Saidijam M, Moradkhani S, Najafi R. Prostaglandins Other Lipid Mediat. 2017 May 24;131:1-8.

WHAT IT MEANS TO YOU:

Boswellia serrata has a long history of use in Ayurvedic practice in India and traditional medicine in China. This research showed that the botanical

MDA-MB-231) and an immortalized normal human breast cell line (MCF102A). Apoptosis was assayed by genomic DNA fragmentation. Anti-invasive and anti-multicellular tumor properties were evaluated by cellular network and spheroid formation models, respectively. Western blot analysis was performed to study Boswellia sacra essential oil-regulated proteins involved in apoptosis, signaling pathways, and cell cycle regulation. RESULTS: More abundant high molecular weight compounds, including boswellic acids, were present in Boswellia sacra essential oil prepared at 100 °C hydrodistillation. All three human breast cancer cell lines were sensitive to essential oil treatment with reduced cell viability and elevated cell death, whereas the immortalized normal human breast cell line was more resistant to essential oil treatment. Boswellia sacra essential oil hydrodistilled at 100 °C was more potent than the essential oil prepared at 78 °C in inducing cancer cell death, preventing the cellular network formation (MDAMB-231) cells on Matrigel, causing the breakdown of multicellular tumor spheroids (T47D cells), and regulating molecules involved in apoptosis, signal transduction, and cell cycle progression. CONCLUSIONS: Similar to our previous observations in human bladder cancer cells, Boswellia sacra essential oil induces breast cancer cell-specific cytotoxicity. Suppression of cellular network formation and disruption of

inhibited colon cancer cells from dividing and spreading, stopped the creation of blood cells that feed tumor cell growth, and induced cancer cell death. The fact that it shows such strength against colon cancer—one of the leading causes of death in the United States, according to the American Cancer Society—may mean that we are on the verge of a natural medicine that not only prevents the disease, but also provides positive, antiinflammatory effects as well.

spheroid development of breast cancer cells by Boswellia sacra essential oil suggest that the essential oil may be effective for advanced breast cancer. Consistently, the essential oil represses signaling pathways and cell cycle regulators that have been proposed as therapeutic targets for breast cancer. Future pre-clinical and clinical studies are urgently needed to evaluate the safety and efficacy of Boswellia sacra essential oil as a therapeutic agent for treating breast cancer. Source: Suhail MM, Wu W, Cao A, et al. BMC Complement Altern Med. 2011 Dec 15;11:129. doi: 10.118 6/1472-68 82-11-129.

WHAT IT MEANS TO YOU:

According to Breastcancer.org, 1 in 8 American women will deal with breast cancer in her lifetime. Frankincense oil may have the potential to save lives without the need for procedures and methods that add complications and damage the immune system. In this study, researchers used Frankincense oil derived from Boswellia sacra. The oil stopped the invasive properties of cancer cells and prevented them from dividing and metastasizing. Frankincense oil also induced the death of cancer cells and interrupted their formation. The oil only affected cancerous cells and did not harm healthy cells, leading the researchers to state that although more work was necessary, frankincense oil “may represent an effective therapeutic agent for treating invasive breast cancer.”

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