Good Health Lifestyles - April 2017 by Good Health Lifestyles

Good Health a fresh take on meatless meals page 42 TM

spring 2017

LIFESTYLES

Kate Walshâ&#x20AC;&#x2122;s tips for healthy living and why kindness counts

6 brain

essential

nutrients

fit

functional fitness into Your Life

Stay strong and flexible with THESE moves!

Spring into Action!

best herbal

energizers page 12

iodine:

the multitasking mineral youâ&#x20AC;&#x2122;re missing!

Natural Fixes for

$4.95

fibromyalgia pain

Volume 4, Issue 71

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Life Calls For

! t n a l p a Traum ®

Traumaplant contains a specialized comfrey extract, the only comfrey free of toxic pyrrolizidine alkaloids (PAs) and safe for children ages 4 and up. • A must-have for every home, backpack, gym bag, or purse! • The subject of 16 clinical studies proving its safety.

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WHEY TO

LIFESTYLES

LIFE

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Enhanced with Curamin for Pain Relief*

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Whey protein that does MORE! • Relieves Pain*† • Boosts Metabolism* • Enhances Sports Performance* • Promotes Muscle Gain* • Prevents Muscle Loss* • Maintains Bone Health*

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

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contents

FEATURES

GOOD EATS

16 The Aging Brain Natural ways to guard against dementia. 20 Coach Your Doctor Fostering a partnership that bridges science and nature.

24 Help

for Fibromyalgia Sufferers

The best botanicals to help manage the pain.

Discover how these antioxidant superstars can power up your health.

32 The Impact of Iodine Is this key mineral missing from your health plan? 34 Practicing Kindness An interview with Kate Walsh.

ON OUR COVER

Kate Walsh photographed by Jason McDonald. Manicure: Kwok at TraceyMattingly.com. Makeup: Julie Harris. Stylist: Jeff Kim. Hair: Ted Gibson. 4

34 NUTRITION

The Power of 3

42 Meatless Magic Veg out with these meatless mains.

IN EVERY ISSUE 8

News You Can Use

Research Roundup

Good Thoughts

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LIFESTYLES

DEPARTMENTS 12

HEALTH MAKEOVER

Need More Energy?

Discover adaptogens for all-day energy. 30

HERBAL HELPERS

Spring Cleaning!

The gentle, effective way to detox. 38

FITNESS

Functional Fitness

Moves to maximize daily life. 52

ALTERNATIVE MEDICINE CHEST

Healthy Circulation 5 top nutrients for better blood flow.

ASK THE DOCTOR

Expert Answers to Your Health Questions Dosing D and overcoming insomnia naturally. 60

SMART SHOPPER

Picking the Perfect Produce What to look for in the produce aisle.

EXPERT CORNER

Optimize Your Workout Boost performance and recovery naturally. 44

BEAUTY

Elemental Beauty

What you need to know about mineral makeup.

30 5

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EDITOR'S CORNER Kindness. It’s not an attribute that readily comes to mind when most people think of Hollywood. But then, they likely haven’t met actress Kate Walsh. Joyful and vivacious, Walsh makes it a point to consciously practice kindness every day. As she notes, “Kindness is everything!” Indeed, as the world becomes more fractured and contentious, adopting a kindness practice not only brings a smile to others, it fosters well-being in our own lives. And what better time to turn over the leaf of kindness than Spring? Spring is also a great time of year to give your body a little extra TLC, starting with your brain. As Baby Boomers head into their senior years, most worry about the possibility of dementia. Little wonder since 5.3 million Americans suffer from the disease. Fortunately, pairing a healthy lifestyle with the brain-specific nutrients and activities you’ll learn about in The Aging Brain on page 16 can help prevent or delay this memory-robbing disease. Since this is the time of year that many people associate with new growth and fresh starts, Spring is also a terrific time to try a cleanse. After all, throughout the year, you are exposed to hundreds of carcinogenic and hormone-disrupting toxins from the air you breathe to the products you use—toxins that can increase your risk of serious, potentially deadly, diseases. But harsh or radical detox protocols are hard to stick with and are often ineffective for truly ridding your body of contaminants. Naturopath Gaetano Morello gives you a better option on page 30 with three cleansing herbs that can gently purge toxins without disrupting your health or your life. As a result, you’ll feel cleaner, lighter, and more energetic. Of course, the best follow-up to your cleanse is to choose healthier options to put back in your body. Turn to page 60 to learn how to search out the best organic and non-GMO produce to power up your meals. Then get some quick and delicious vegetarian meals with a twist on page 42. And don’t forget to move! A great way to start is with eight exercises in our Functional Fitness article on page 48. Not only will you burn some calories, you’ll build strength, stamina, and flexibility to help you power through your days. But no matter how vigilant you are about tending to your body and soul, it’s always good to have a wellness team that fills in the gaps and helps you achieve your health goals. For most of us, that team starts with our doctor. Yet many conventional physicians aren’t up to speed on the science behind the dietary supplements and ancient healing systems such as acupuncture or aromatherapy that can foster good health. Coach Your Doctor on page 20 can help you feel comfortable about sharing information about holistic options with your doctor or, if necessary, tips on finding a new, more receptive health care provider. Having a health partner who truly listens to your needs and is receptive to all healing modalities is especially important if you have a chronic condition like fibromyalgia or circulatory problems. In this issue, you’ll also find cutting-edge solutions for these and other health problems. So turn the page and get ready to launch the healthiest Spring ever! Yours in health and happiness,

Jaye

Jaye McDonald Editor-in-Chief 6

Good Health LIFESTYLES

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. Alexander Panossian Kim Henderson Dr. Jacob Teitelbaum Rebecca Snow Dr. Gaetano Morello Dr. Holly Lucille Carol Ann Weber Dr. Robert Corish EDITORIAL OFFICES

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

Mukoy Publishing

View ALL ISSUES on www.Issuu.com

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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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Because you should only feel

a tingle when you FALL IN LOVE.

Healthy Feet & Nerves

Supports healthy nerve function in feet, legs, and fingers.* 7 EuroPharmaUSA.com *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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LifestyLes LIFESTYLES

Skip the Gym for a Better Workout

“Training outdoors brings a whole new dimension to being active,” notes researcher Isabelle Dionne. After conducting a 12-week exercise program which followed 23 post-menopausal women, Dionne and her study team reported that on average, the women who trained outdoors had a greater sense of tranquility after working out. They also showed a decrease in depressive symptoms and increased activity levels away from the workout sessions, compared to those exercising indoors. Exercise is important for post-menopausal women because it helps to decrease the prevalence of chronic disease, physical disability, cancer, or infection. It also reduces the risk of dementia. However, only nine percent of older American adults get 150 minutes of physical activity per week. But adding more activity to your life can be as easy as a walk in the park. Lacharité-Lemieux M, Brunelle JP, Dionne I. Adherence to exercise and affective responses: comparison between outdoor and indoor training. Menopause. 2015; 22(7):.731–740.

7,000 The number of genes that can be left permanently altered from cigarette smoking.

turn Down the heat on Heart Disease

Cooking foods at high temperatures may increase the risk for heart disease. An international team of researchers revealed that foods cooked at temperatures above 302° F (150° C) had altered chemical structures and were more likely to form toxic products known as neo-formed contaminants (NFCs). Frying foods at high heat can be even worse as the oils readily break down into transfatty acids— especially if the oil is reused. To diminish the danger of this deadly disease, try a lower heat setting and choose other cooking methods, such as braising, steaming, and boiling, which do not give rise to the same level of toxic products as frying and roasting do. Kakde S. Urbanized South Asians’ susceptibility to coronary heart disease: The high-heat food preparation hypothesis. Nutrition. 2016; DOI: 10.1016/j.nut.2016.07.006.

Safer plaSticS? Not so fast

It’s no secret that BPA (Bisphenol A)—that well-known chemical used to strengthen plastics—has been linked to negative health effects such as early puberty and a rise in breast and prostate cancers. Because of this, many plastic manufacturers have turned to BPS (Bisphenol S) as a safe alternative. However, recent research conducted at the David Geffen School of Medicine at UCLA found that BPS has its own set of dangers. The animal study, published in the journal Endocrinology, is the first to examine the effects of BPA and BPS on key brain cells and genes that control the growth and function of organs involved in reproduction. BPS was shown to speed up embryonic development and disrupt the reproductive system. Wayne believes that overstimulation of the neurons that regulate reproduction could also lead to premature puberty. For a truly safe alternative, opt for products made of glass instead. Qiu W. Actions of Bisphenol A and Bisphenol S on the Reproductive Neuroendocrine System During Early Development in Zebrafish. Endocrinology. 2016;157(2):449–451. 8

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Discover the essential mineral you’ve been missing. Everybody needs iodine, but diet alone can’t always supply enough.

Breast, Prostate and Colon Health*

Tri-Iodine® changes that. It is a powerful blend of molecular iodine, sodium iodide, and potassium iodide to support:

Hormone Balance*

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Healthy Detoxification*

Cellular Defense*

Find Tri-Iodine at your favorite health food store, available in 500 mcg

6.25

12.5

dosages to match your individual needs.

EuroPharmaUSA.com9 *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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eggs are for ‘e’

Vitamin E is the second-most under-consumed nutrient in the U.S. That’s a problem, according to Purdue University nutrition science professor Wayne Campbell, because this fat-soluble nutrient has antioxidant and anti-inflammatory properties. His solution? Add a few whole eggs to your salad. “Now consumers can easily improve their diets by adding eggs to a salad that boasts a variety of colorful vegetables,” concludes Campbell. Eggs are a nutrient-rich food containing essential amino acids, unsaturated fatty acids, and B vitamins. They also contain a small amount of vitamin E, which, when eaten with other foods, raises the body’s E absorption rate by four- to seven-fold when just three eggs were added to the meal. The research supports a way to increase the absorption of the vitamin E found in foods containing low dietary fat. It also highlights how one food can improve the nutrition value of another food when they are consumed together.

teN

leSSer-known fooDS for BraiN HealtH

Kim JE. Egg Consumption Increases Vitamin E Absorption from Co-Consumed Raw Mixed Vegetables in Healthy Young Men. Journal of Nutrition. 2016;doi: 10.3945/ jn.116.236307.

ProBiotics for

HealtHier skiN

Probiotics are gaining more and more attention for their ability to keep your gut healthy. But what about your other organs? It turns out that the body’s largest organ, the skin, can reap the rewards of these beneficial bacteria too. In addition to taking them internally, topical creams and lotions containing probiotics can help eliminate the toxins and free radicals that can damage skin and cause the early signs of aging. They have also been proven to strengthen the skin’s barrier function, help skin retain moisture, and protect against damaging UV rays. Probiotics have even been shown to improve and prevent rosacea when applied directly to the skin as well as taken internally. Di Marzio L. Increase of skin-ceramide levels in aged subjects following a short-term topical application of bacterial sphingomyelinase from Streptococcus thermophilus. Int J Immunopathol Pharmacol 2008;21(1):137–143. 10 10

Celery

Crab Garbanzo Beans Red Meat

Curry

nuts

The increased odds of prehypertension that dining out for just one meal can cause.

Beets

Dark Chocolate Coconut oil

Bone Broth

reDuce the riSk of DiabeteS with MagNesiuM

A study published in Diabetes Care found that healthy adults with the highest magnesium intake were 37 percent less likely to develop high blood sugar or other common precursors to type 2 diabetes. The seven-year trial followed 2,582 participants taking part in the Framingham Heart Study Offspring Cohort Study. Researchers also found that among participants who already had those conditions, people consuming the most magnesium were 32 percent less likely to develop full-blown diabetes than those consuming the least. Just one-half of Americans get the recommended daily amount of magnesium in their diet. Good sources of this nutrient are almonds, brown rice, bananas, spinach, and dark chocolate. Hruby A. Higher Magnesium Intake Reduces Risk of Impaired Glucose and Insulin Metabolism and Progression From Prediabetes to Diabetes in Middle-Aged Americans. Diabetes Care 2014 Feb; 37(2): 419-427.

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NEED MORE

ENERGY? Simple strategies to solve your personal energy crisis by Alexander Panossian PhD, Dr.Sc.

ife is demanding. If you feel overworked, overscheduled, or just plain overwhelmed, you’re in good company. Americans pride themselves on being busy. They work tirelessly and skimp on sleep to manage their careers, provide for their children, and care for their aging parents. They turn to unhealthy energy drinks and sugary treats to give them the boost they need to tackle household duties and stay up late to squeeze in any semblance of a balanced social life. The energy bar is high these days. It’s hard to keep up. Unfortunately, being overbooked and overtired can leave you feeling like you never have enough energy to complete your ever-growing “to do” list. And—news flash—the constant stress and fatigue that result from this kind of busy lifestyle can be extremely detrimental to your health. Chronic

stress wreaks havoc on your system, making you more susceptible to everything from the common cold to cancer. The thing is, your daily demands aren’t going anywhere. So how can you keep up without burning out? How can you continue to manage a busy schedule without sacrificing your most important asset? (That would be your health, in case you need reminding.) The answer is quite simple: you adapt. Nature has the nutrients you need to safely increase your energy and manage stress so that you can stay focused, feel invigorated, and adjust to whatever life throws your way. So next time you feel like you’re running on empty, ditch the sugary, chemical-laden energy elixirs and try some of these healthy alternatives instead.

Adapt with Adaptogens

Your jam-packed schedule has you operating in survival mode. You feel lousy. You’re not thriving, and you’re certainly not enjoying life in the way you wish you could. Instead, your mind and body ping-pong between adrenaline spikes and blood sugar crashes. What you need is a steady stream of energy to get you through the day. You need something to help you feel balanced and revitalized, rather than exhausted and strung out. Enter adaptogens. These healing botanicals restore the body’s natural ability to fight stress without taxing your immune system. For the typical stressed-out American, adaptogens are the perfect solution for helping manage stress and fatigue because they have the amazing ability to be

TSsummerAisRrightT aroundN OtheWcorner! Good Health TM

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Europe’s best selling answer for weight loss is available for the first time in the U.S.† It’s popular because it works! • Stop cravings • Feel full longer and reduce spikes and slumps in blood sugar that drive you to overeat*†† • Reduce development of abdominal fat* • Slim-VX1™ is a clinically proven formula. It’s guaranteed to be safe and stimulant free with no drugs, no hormones, and no caffeine.

LOSE WEIGHT

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both energizing and calming at the same time. They provide you with exactly what you need when you need it. Need energy? Adaptogens will give you energy. Looking for a way to calm down? Adaptogens will help you relax. The three most effective adaptogens are ashwagandha, rhodiola, and ginseng.

LIFESTYLES

become chronically overtaxed, you can experience weight gain, sluggishness, insomnia, and a variety of mood issues. Ashwagandha’s ability to lower cortisol levels reduces anxiety and minimizes all the unhealthy symptoms that go along with it.

Keep Calm with Rhodiola Another exceptional adaptogenic herb, rhodiola is proven to help you adapt and thrive during times of emotional, physical, and environmental stress. Rhodiola is known for being emotionally calming and mentally stimulating, which can allow you to stay cool, calm, and collected in highpressure situations.

Build Stress Resistance with Ashwagandha

Rhodiola also helps you to think more clearly and supports the areas of the brain responsible for analyzing and planning, while also enhancing mood and decreasing worry. It does this by increasing the activity of neurotransmitters like norepinephrine, dopamine, and serotonin. Clinical research on rhodiola has focused on

Ashwagandha addresses both the mind and body. Its healing powers target fatigue, exhaustion, stress, and even depression—all of which are highly prevalent in society today. How can ashwagandha do so much? It contains powerful natural compounds that increase the body’s resistance to stress by supporting the adrenal glands. The adrenals produce many of the hormones that keep you physically and mentally healthy. Clinical studies have proven ashwagandha’s ability to reduce cortisol levels while also increasing antioxidant activity. That means that when your body falls into “fight or flight” mode, ashwagandha will make you feel calmer and your body will experience less oxidative damage. This is a major plus for your overall health. When you get stressed out, and your adrenals 14

Energize with Ginseng Perhaps the most widely known adaptogen is ginseng, used for thousands of years in Traditional Chinese Medicine for its natural energy-boosting abilities. People use this herb to improve their athletic performance and enhance strength and stamina. Ginseng is also known for helping the body deal with physical and emotional stress.

In a study from Mexico City, 625 patients were given a multivitamin to take daily for 12 weeks. Group A was given a multivitamin with added ginseng, while Group B took a multivitamin only. At the end of the 12-week study, participants in Group A reported greater improvements in their quality of life measures, which included things like energy levels, sleep quality, sex life, personal satisfaction, and overall wellbeing. Group B reported no significant improvement in any of these areas.

All Day Energy

Sometimes your morning coffee and sheer willpower are enough to get you through whatever challenges your day throws at you. But when your schedule demands more than you feel like you can give, try these safe, natural options for the energy edge you need to keep going all day, every day. people trying to accomplish multiple tasks in a short amount of time. (You can relate, can’t you?) In one study of 60 college students, the group taking rhodiola scored higher on their final exams, felt less mentally fatigued, and reported an overall improved feeling of well-being.

Alexander Panossian PhD, Dr.Sc., has advanced research degrees in bioorganic chemistry, and specializes in the study of adaptogenic herbs. He has authored or co-authored over 170 scientific publications. Dr. Panossian is a past Editor-in-Chief of Phytomedicine.

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SinuCare

™

SinuCare with refreshing eucalyptus and myrtle supports sinus, bronchial, lung, and upper respiratory function.*

Your Sinuses Will

• Soothes Mucous Membranes* • Non-Drowsy Also available SinuCare EXTRA STRENGTH

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Enteric-coated softgel—no burping or aftertaste

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

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Everyone Needs More Choline Choline is an essential nutrient that supports a healthy, vibrant life. But only 7% of all Americans consume the proper amount to maintain optimal health. Take choline daily to experience: • Increased energy • Optimal liver, cellular, and cardiovascular health • Mental focus and clarity • Less stress and fatigue • Athletic endurance and muscle recovery*

Feel the Choline Difference!

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

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THE AGING BRAIN While turning 30 is a big milestone birthday, what many people may not realize is that it’s also a big turning point for brain health. That’s when your brain reaches its pinnacle. From that point on, neurons—specialized brain cells that transmit nerve impulses—begin to age. As your 30s progress, the number of neurons starts to decrease. In your 40s and 50s, reasoning skills lessen. When it’s time to blow out 60 or more candles on your birthday cake, the size of your brain starts to shrink and it operates less efficiently. Unfortunately, Mother Nature doesn’t play favorites—this process happens to everyone. While researchers don’t know all the reasons why some brains continue to remain healthy while others take a turn toward disease and greater decline, they do know that the lifestyle choices we make can have an enormous impact on how the brain ages. The Threat of Dementia One of the most feared aspects of growing older is the prospect of losing our memory and the ability to reason. And it’s a prospect that often sneaks up on us. Factors like excess inflammation, oxidative stress, and free radicals can silently cause brain cell damage and cell death. Over time, this disruption 16

and change inhibit the neurons’ ability to communicate with each other. The result can be one of 10 known types of dementia. Alzheimer’s disease is the most common, accounting for 60 to 80 percent of people with dementia and affecting over 5 million Americans. The brain of an Alzheimer’s victim exhibits an excess of plaques made up of amyloid-beta protein and tangles of tau protein—prime culprits in tissue loss and cell death. All of us develop

these plaques and tangles as we age, but those with Alzheimer’s develop

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VITAMIN D:

As we age—and especially by age 65—people are twice as likely to experience a mental decline due to low levels of vitamin D. Even moderate vitamin D deficiencies can lead to a 53 percent increased risk of dementia and a 69 percent increased risk for Alzheimer’s disease. Studies also show that vitamin D taken with curcumin provides a combination that is better able to stimulate a type of white blood cell that increases the removal of brain plaque—an important step in healthy mental aging.

ROSEMARY AND SPANISH SAGE CONCENTRATED PLANT OILS:

role in how we age. Supplying nutrients to our cells can combat cell death and provide protection and preservation. Here’s a closer look at the leading ways to incorporate brain-friendly nutrients into your daily routine through effective supplementation. far more. Chronic inflammation is also a benchmark of Alzheimer’s, but it’s not known for sure whether the inflammation initiates or accelerates the disease—with the possibility that both can be true. By combining a healthy lifestyle with targeted brain nutrients known to combat inflammation, oxidative stress, and free radical damage, you can lower your risk of Alzheimer’s and other forms of dementia. As a bonus, you may find that your memory and focus are sharper than ever. Nutrients to Improve Brain Health While genes lay a foundation for our health, it is also true that diet, exercise, and our environment play a significant

CURCUMIN:

Published human studies on curcumin have shown that supplementation helps reduce inflammation. Curcumin blended with turmeric essential oils naturally boosts absorption up to 10 times that of standard extracts. This unique form of curcumin has been shown to reduce amyloid beta levels and shrink the size of accumulated plaques that interfere with brain cell signals by as much as 30 percent in just seven days among experimental models of Alzheimer’s disease.

The oils from rosemary and Spanish sage are known to preserve acetylcholine, a brain messenger that supports memory and learning. Studies have shown that more acetylcholine equals better brain function.

OMEGA-3:

Omega-3 essential fatty acids found in fish include DHA and EPA. Among other things, omega-3 helps form brain cells— holding them together and protecting them against damage. Omega-3s, in the form of a concentrated supplement extracted from Atlantic salmon that is not chemically altered, is an excellent choice for brain health.

GRAPE SEED OPCs:

Due to their intensive antioxidant and anti-inflammatory activity, grape seed OPCs are being shown to reduce the effects of oxidative stress in the aging brain. Studies by Mount Sinai School of Medicine show that grape seed extract inhibits the formation of plaques 17

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and tangles. As with many nutrient supplements however, grape seed OPCs can have variable absorption. Look for a tannin-free, high-OPC French grape seed with an antioxidant value of over 2 million per 100 grams.

GLUTATHIONE:

Called the body’s master antioxidant, glutathione exists within cells and can neutralize free radicals—including those attacking brain cells. The problem is, by age 40, the body is making 30 percent less glutathione. By age 65, as much as 50 percent less glutathione is found in healthy individuals. But a promising study shows that increasing glutathione levels may slow or even prevent Alzheimer’s disease. Yet this strategy has proven to be a challenge. Intravenous glutathione is both expensive and inconvenient, and many oral glutathione supplements can’t survive the digestive process. Fortunately, there is now a stable, clinically studied glutathione supplement originally discovered in France. This protected delivery system has proven to increase active glutathione through the bloodstream and deliver it into the cells—a groundbreaking answer to fighting free radicals in the brain. Plasticity—Teaching an Old Dog New Tricks! Many people notice they are not as sharp as they were in their younger years. However, that doesn’t mean that the aging brain can’t improve. Areas of learning like vocabulary can 18

LIFESTYLES

increase with effort. Although it may take more time, the memory can still work quite adequately. The reason is, all brains have an ability to continue to change regardless of age through something called neuroplasticity, more commonly known as brain plasticity. Here’s how it works: The brain continues to form new connections and initiates a reorganization process between brain neurons. Researchers have found that additional networks in different regions of the brain activate to assist the area that is struggling. Looking for a way to create new neural pathways? Learn a new skill like playing an unfamiliar game or taking up an instrument. Even choosing an alternate route to work or brushing your teeth with your non-dominant hand can make a difference. The amazing brain proves that it’s not only interesting to learn new things— it’s essential. Major declines in mental abilities as we age are not inevitable. While not all the causes and intricacies of cognitive decline and dementia are known, enough evidence suggests that an intentional approach to brain health is a wise decision.

Caring for the CAREGIVER It’s exceptionally hard to care for someone with any form of dementia if you aren’t first taking care of yourself. Failing to meet your emotional and physical needs because of the time and energy required to care for someone else can leave you feeling lonely, overwhelmed, and exhausted. Don’t be afraid to seek help. Support groups and informationbased websites can help you learn how to deal with the feelings of frustration, get tips on improving communication, and find resources from people who have “walked a mile in your shoes.” Explore organizations like the Family Caregiver Alliance, the National Center on Caregiving at CareGiver.org and HelpGuide.org.

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COACH Cassie headed home for a quick shower after her softball game. Reflecting on another strategic win, and marveling at how well her team worked together, she had just enough time to peel off her dirty uniform and get ready for her annual physical appointment. Checking her watch, and letting out a sigh of relief that she was on time, Cassie approached the check in desk. Once in the

LIFESTYLES

DOCTOR examining room, the nurse began to review her medical history. First, the questions about any prescription medications. Next came the question that caused her to pause before she answered. Are you taking any vitamins? Cassie sat in her seat fighting an unspoken mental battle about whether to talk about all the supplements she was taking or to mention only vitamin C and D. Unfortunately, according to a 2012 National Health Interview Survey, this scenario happens all the time in medical offices across the country. The report showed that only a third

of the 38 million adults who rely on supplements chose to tell their doctors about the herbs and nutrients they take. With the use of supplements on the rise every year, an unspoken “don’t ask, don’t tell” atmosphere exists with many patients believing they will be dismissed or even mocked because they use vitamins and herbs. And this belief isn’t just in the patient’s head. A 2015 study concluded that there is an overall lack of dietary supplement reconciliation in the inpatient setting. This study also found that most patients weren’t asked about supplement use when they were admitted to the hospital.

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It seems to be a universal issue of human behavior to withhold this information from physicians. But, even though a 2015 Japanese study revealed that almost 70 percent of patients don’t mention dietary supplement use to their physicians, this lack of full disclosure can have some dire health consequences.

THERE’S NO “I” IN TEAM In any sport, whether it’s the pitcher, the quarterback, or the goalie—the key positions and the entire team have to be on the same page, or chaos ensues. The same principle applies to your health care—a team divided can’t accomplish what a team united can. Because certain supplements interact with prescription medications and some medical conditions, telling your doctor about everything you take is crucial. Even if you’ve ignored the importance of full medical disclosure in the past, you owe it to yourself to tell your health care provider your whole health story.

TIME OUT FOR A NEW GAME PLAN What happens before any player takes the field? A game plan! For your peace of mind, and for an informed conversation with your doctor, here are a few tips to help you with a winning strategy for your next appointment:

Do your homework Always choose supplements from a trusted company that provides products made with only the highestquality ingredients and one that follows a strict adherence to Good Manufacturing Practices (cGMPs) as set forth by the FDA.

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Speak your doctor’s language Talk about the clinical research and published studies backing the products, all things a reputable supplement company makes available to consumers online or through their local health food store that carries the brand. Quality health food store staff receives training on the products they provide and are an excellent resource.

SCENARIO 1: Your doctor listens intently and asks questions about the supplements you take. You sense a good comprehension of natural medicines and receive additional recommendations of what to explore or other options that may help. If this is your scenario, you are one lucky patient!

Set a positive tone Approaching the subject with a nondefensive demeanor is best, while respectfully assuring your doctor of the valuable role he or she plays in your approach to health. Your talking points should include how the products you take have made you feel better, how they have helped with certain issues, and the research behind the products.

ANTICIPATING GAME TIME Now that you have your plan, let’s think about some possible scenarios that could happen at your next appointment.

SCENARIO 2: In this scenario, it may be clear that your doctor will probably never recommend specific supplements as part of a treatment or maintenance plan. However, they convey a knowledge and commitment to understanding what you are taking. This relationship can still work, especially if you are satisfied with all the other aspects of your medical care.

SCENARIO 3: As you begin to talk about supplements, you notice an immediate chill in the room. Your doctor might tell you that choosing this course of action is not scientific, proven, or worthy of consideration. Even if your doctor has been cordial while he or she is pushing back on natural medicines, if it becomes obvious that there is no room to work together on this subject, it’s time to make a change. Finding a new doctor may feel like a hassle in the moment, but it can pay great dividends in the long run.

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A NEW SEASON OF CARE If you’re looking for a new health care provider—seize this as a positive opportunity. Talk to your family and friends. A recommendation from someone you trust is a great first step. Explore physician websites. Some sites allow consumers to rate doctors and comment on their patient experience. Acquaint yourself with the different trainings and backgrounds that doctors receive in their education. There are lots of choices among general practitioners including allopathic medical doctors (MDs), medical doctors who practice osteopathic medicine (DOs), and medical doctors who practice integrative medicine (IMs). Although a growing number of MDs

Experience

are becoming increasingly familiar with supplements, a doctor practicing integrative medicine may be far more open to alternative health methods because their education and training go beyond traditional Western medicine. More choices exist including naturopathic doctors (NDs) who know conventional medicine, but also are educated and equipped with an arsenal of natural medicines and deep insights into overall health. And don’t forget chiropractors (DCs) who specialize in working with the musculoskeletal system and treat the effects of those problems on the nervous system and general health. Depending on the policy of the practice you are researching, you might be able to have an interview with several doctors before choosing one who is right for you. Taking the time to understand

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the training and philosophy of a doctor you are considering can lead to a better fit for your health needs.

SUPPLEMENTS FOR THE WIN Once you settle on a physician, you can finally tell your whole health story. Working with your new doctor as part of your healthcare team will provide you a wealth of insight as you pursue a vibrant, healthy life. It can take some effort to find the right doctor, but in the end, you’ll be happy you didn’t settle for anything less than an advocate who can help you reach your personal health goals.

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Clinically studied botanicals target the physical and emotional aspects of pain by Jacob Teitelbaum, MD Pain. Fatigue. Brain fog. Poor sleep. They’re all signs of fibromyalgia, a chronic disease that affects an estimated 5 million people in the United States. For a long time, finding relief from this debilitating disease and its unpleasant symptoms seemed out of reach. Now, however, advancements in natural medicine are providing fibromyalgia patients with a safe, effective solution for their pain and suffering—a feat conventional medicine has yet to accomplish.

WHEN LIFE’S A PAIN Fibromyalgia is different for everyone and includes such a wide array of symptoms that diagnosis can be a nightmare. The number one symptom is chronic pain, which sufferers often find difficult to describe. While some people experience a deep aching throughout their body, others feel shooting or radiating pain from certain areas called “tender points.” Still others complain of a “pins and needles” sensation in their extremities. Sometimes the pain feels like it travels, and other times it feels like it’s everywhere, all at once. Chronic pain can be exhausting and can often overlap with symptoms

of other common health issues, like irritable bowel syndrome, PMS, restless leg syndrome, chronic fatigue syndrome, and interstitial cystitis. Fibromyalgia sufferers also tend to experience increased sensitivity to bright lights and loud sounds, and often report problems with memory, dizziness, headaches, morning stiffness, and unrelenting fatigue. Because fibromyalgia symptoms are so widespread and tend to coincide with other serious diseases, medical professionals often use a “tender point” test to make an official diagnosis. WHERE DOES IT HURT? To diagnose a patient with fibromyalgia, doctors check the body

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for 18 tender points, or spots that tend to be extra painful when pressed on. The 18 points are located in pairs, with one on each side of the body. They are often situated around joints, like knees and elbows, and are approximately the size of a penny. The tissue at these tender points tends to be much more sensitive to pain than the surrounding areas. If 11 of the 18 tender points are extra sensitive when pressed on, fibromyalgia is believed to be the culprit. But the pain can be anywhere and everywhere.

FIBROMYALGIA TENDER POINTS

MYSTERIOUS BEGINNINGS One of the reasons fibromyalgia can be so frustrating is that it’s difficult to pinpoint what causes the disease to strike in the first place. Though nothing is certain, medical experts have a few theories about what can trigger the onset of fibromyalgia, including injury or trauma, infections like Epstein-Barr virus or Lyme disease, hormonal problems, and allergies or sensitivities to food, chemicals, and the environment. It’s likely that many factors play a role in the development of fibromyalgia. ADVANCEMENTS IN TREATMENT Fibromyalgia can be both physically and emotionally devastating. The good news is that both mainstream and naturopathic practitioners recognize the need for treatment options for their patients. In recent years, conventional medicine has come out with pharmaceuticals designed to treat fibromyalgia, but they come with a long list of dangerous side effects. Instead of putting your health at further risk,

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compounds. Curcumin can safely and effectively inhibit several of these, therefore producing powerful antiinflammatory activity throughout the body without causing any unwanted side effects. Many standard extracts of curcumin are poorly absorbed in the body, so selecting a high-quality, well-absorbed product is vital. BCM-95 is a superior curcumin combined with turmeric essential oil for enhanced absorption—10 times that of standard extracts. Its high-absorbability factor makes it more effective in smaller doses than other extracts.

why not try safe, effective botanicals that are proven to relieve muscle pain, fatigue, and other symptoms associated with fibromyalgia? CURCUMIN It may seem like curcumin is touted as a cure-all for every ailment under the sun these days and there’s a reason for that. It works. This powerhouse ingredient is proving to be unparalleled in its ability to fight pain and inflammation throughout the body and has been clinically studied for relieving osteoarthritis and rheumatoid arthritis pain in particular. These findings are promising for fibromyalgia sufferers, as curcumin is likely to offer the pain relief they so desperately seek. How does it work? Chronic inflammation is the result of the body releasing many inflammatory

TURMERONES Turmerones are a group of compounds found in turmeric essential oil. They act in similar anti-inflammatory ways to curcumin and help to further increase the absorbability of curcumin in the body. Turmerones really shine in their ability to increase the body’s antioxidant capabilities by boosting production of superoxide dismutase and glutathione—the body’s “master” antioxidants. Early research on these cell-protecting compounds points to their ability to fight everything from cancer to depression. The agony of fibromyalgia pain can often lead to mental distress and cause anxiety and depression. Taking a curcumin product that contains turmerones can help relieve those symptoms and get you one step closer to regaining control of your health. BOSWELLIA Boswellia is a little-known herb that’s making a big name for itself in natural medicine, and its potential for treating fibromyalgia is 25

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SHINE ON TM

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In addition to supplementing with botanicals, you should integrate other healthy habits into your lifestyle in order to experience greater comfort and better overall health. In published placebo-controlled research, the SHINE protocol has helped people with fibromyalgia increase their quality of life by a remarkable 90 percent.

S H I N E

SLEEP: Sleep heals the body and replenishes energy. Get at least eight to nine hours per night. This will require a mix of treatments, and many herbals can be very helpful.

HORMONES: Get tested for hormone deficiencies, as these can be a contributing factor for fibromyalgia.

extremely promising. That’s because boswellia targets multiple pain pathways in the body, in contrast to conventional medicines that usually target single pathways. Boswellia’s unique properties make it able to lower inflammation, reduce joint pain, and even fight cancer. While this amazing herb stops inflammation through many pathways in the body, boswellia’s most important benefit concerning fibromyalgia is its unique ability to target the 5-LOX (5-lipoxygenase) pathway. 5-LOX is a major contributor to the pain felt by fibromyalgia sufferers, but boswellia can fight that specific inflammation and relieve pain throughout the body. 26

IMMUNITY: If you experience symptoms of infection, seek treatment. Underlying viral, bacterial, bowel, sinus, and yeast infections are common contributing causes to fibromyalgia.

NUTRITION: Make sure your body is getting a proper balance of nutrition. Vitamin B-12, magnesium, acetyl-L-carnitine, glutathione, iodine, ribose, and vitamins A, B, C, and D are especially important.

It’s especially effective at targeting inflammation of the digestive system, respiratory tract, and brain. Research shows that a compound in boswellia called Acetyl-11-keto-Bboswellic acid, or AKBA, is one of the main components that allows it to do its job so well. Look for an extract that contains at least 10 percent of naturally occurring AKBA for best results. FRANKINCENSE The boswellia plant comes in a variety of species, and boswellia carteri, more commonly known as frankincense, is another key player in the treatment and prevention of a variety of diseases.

EXERCISE: If you are able to exercise, make it a daily habit. Even walking for 30 minutes a day can help ease symptoms.

Like boswellia, frankincense is a potent anti-inflammatory, but is also recognized for its ability to balance cortisol levels and fight stress and anxiety—key complaints for those suffering from fibromyalgia. Jacob Teitelbaum, MD, is a boardcertified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain.

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THE POWERof Power up your antioxidant protection with this trifecta of nutrients by Rebecca Snow What happens to a sliced apple or avocado when it sits on the counter for a while? The surface turns brown through a chemical reaction called “oxidation.” To help stop this process of oxidation, folk wisdom would have us squeeze a little lemon juice on the sliced apples. Food manufacturers might use a little ascorbic acid. Both are antioxidants, so called because they check, or quench, the action of oxidation. Oxidation also occurs in the human body and is a natural and necessary part of how the body turns food into fuel. Oxidation produces free radicals. These free radicals will react with just about anything nearby, including proteins, cells, and important molecules if left unchecked. A healthy body can make its own antioxidants. However, if the body does not have the raw materials that it needs to make its own antioxidants, free radical damage can take the upper hand, resulting in low energy, neurodegenerative diseases, diabetes, cancer, and liver and cardiovascular diseases. There are thousands of antioxidants. Many are well-known like vitamin C, vitamin E, and beta-carotene. In this article, we will discuss three less commonly known antioxidants: superoxide dismutase, glutathione, and grape seed extract. 28

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Superoxide dismutase (SOD) is an enzyme found in all of your cells that destroys superoxides, the most damaging type of free radicals. One can increase SOD levels by eating high-SOD foods, such as honeydew, cantaloupe, broccoli, Brussels sprouts, and cabbage, or foods that generate SOD, such as citrus, berries, spinach, chard, sesame seeds, green beans, and pineapple. SOD is also sold as a supplement, however it may not be absorbed well in this form. Injectable forms have shown positive benefits for reducing the symptoms of osteoarthritis, rheumatoid arthritis, and interstitial cystitis.

Glutathione is another antioxidant that the body creates. It is a key player in the body’s ability to eliminate toxins and repair DNA. Tylenol use and alcohol can increase the body’s need for glutathione. It is made in the liver from three amino acids—glycine, cysteine, and glutamic acid. Eating adequate protein will ensure good levels of these amino acids. Cysteine is a precursor for the production of glutathione, and can be found in beef, lamb, chicken, turkey, pork, fish, sunflower seeds, and oats. Supplementation with reduced glutathione for three to six months was found to decrease oxidation and increase levels of white blood cells. The key to gleaning the benefits this study

showed was to use a reduced form of glutathione. Check labels to ensure that your reduced glutathione supplement is active and stable, and isn’t oxidized during digestion. A typical dose of reduced glutathione is 500-1,000 mg.

Of the three antioxidants discussed here, grape seed extract (GSE) has the most positive and promising research as a nutritional supplement. The seed of the grape is high in proanthocyanidins, which scavenge free radicals and support cardiovascular health. Studies suggest that GSE improves venous blood flow, may reduce serum oxidized LDL cholesterol after 12 weeks, and may slightly reduce systolic blood pressure. But not all GSE supplements are the same. Many low-cost supplements contain certain high molecular weight oligomeric proanthocyanidin complexes (OPCs) called tannins that can hinder the absorption of GSE. Opt for a GSE supplement with low molecular weight OPCs for optimal bioavailability and take it with food for even better absorption. A typical dose of GSE is 300 mg 1-2 times daily. Antioxidants perform an amazing and necessary function in our bodies. However, more is not necessarily better. Antioxidants are best when taken with a balanced diet with adequate protein, hydration, and seven to nine servings a day of fruits and vegetables. 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.

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Herbal HELPERS

Spring

CLEANING!

The 3 best botanicals for gentle detoxing by Gaetano Morello, BSc, ND “Better living through chemistry.” That was the promise in the 1950s when chemicals first became a ubiquitous part of our everyday lives. Today, the typical American body carries around an average of 700 chemicals—from the pesticides in our food to the hormone disruptors in our personal care products to the heavy metals in the air we breathe. While we can’t avoid all of the toxins modern life throws at us, we can help our bodies more efficiently move them out of our tissues so they can be eliminated. The liver is ground zero for detoxifying chemicals and metabolizing drugs. It also produces bile, a substance that captures fat-soluble toxins so they can be transported to the gastrointestinal tract and eventually shuttled out of the body. The following herbs enhance liver function:

Artichoke Leaf Extract helps prevent oxidation that can stress the liver. But that’s just the start of this herb’s liver-loving benefits. The compounds found in artichoke also aid in the secretion of bile. Research out of Europe shows that artichoke leaves protect the liver from toxin-related damage and enhance its regenerative powers. In one study conducted over a period of two years and published in the journal Pharmacolog y and Biolog y, researchers discovered that an extract of artichoke leaves protected Polish workers from liver damage after they had been exposed to carbon disulfide, a potent liver toxin.

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Don t ’ FORGET FIBER!

Milk T histle is an extremely effective herb that supports liver function and detoxification. Several studies conducted by the Center for Cancer Causation and Prevention at the AMC Cancer Research Center in Denver have found that milk thistle helps protect against heavy metals and other environmental toxins. Other research has highlighted milk thistle’s ability to counteract acetaminophen, alcohol, and toxic mushroom poisoning. The key to milk thistle’s detoxification capabilities is silymarin—a potent antioxidant and intermediary in cell metabolism. Silymarin prevents the depletion of glutathione in the liver and increases the body’s ability to detoxify a wide range of hormones, drugs, and chemicals. What’s more, silymarin prevents damage to the liver itself and encourages the growth of new liver cells. To get these benefits, look for a milk thistle supplement that is standardized to at least 70 percent silymarin.

Burdock R oot is known among herbalists as a liver cleansing herb. Rich in iron, calcium, and vitamin C, burdock also stimulates bile flow while protecting the liver. A study published in the American Journal of Chinese Medicine found that burdock has liver-protective effects against the industrial toxin carbon tetrachloride and the drug acetaminophen. More recently, Taiwanese researchers found that burdock root also helped protect the liver from chronic alcohol consumption.

Dietary fiber is perhaps the most important part of effective cleansing because it supports detoxification mechanisms while also normalizing bowel transit time. Along with eating a diet high in fiber-rich foods, look for a fiber supplement that supplies both soluble and insoluble fiber. Soluble fiber binds bile, as well as the toxins it carries, and holds onto it until the body can eliminate it. Insoluble fiber helps the body eliminate toxins in the colon by gently scrubbing the walls of the large intestine. This helps carry harmful bacteria and debris out of the body. For best results, strive to consume at least 25 grams of fiber each day.

Gaetano Morello, BSc, ND, is a licensed naturopathic physician practicing in West Vancouver, British Columbia. He is a clinician at the newly formed Complex Chronic Diseases Program at BC Women’s Hospital in Vancouver, making him the first Naturopathic Doctor working at a leading North American Hospital. Dr. Gaetano is the author of Whole Body Cleansing and Cleanse: Ultimate Inside-Out Approach, as well as a contributing author to A Textbook of Natural Medicine and a member of the Quality Assurance Committee for the College of Naturopathic Physicians of British Columbia. 31

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IODINE THE

MPACTOF

Iodine 126.9

f you feel consistently tired, can’t lose weight (but seem to gain it easily), or have dry, brittle hair and cracked skin, iodine may be just what you need to get your health back on track! In fact, iodine can even help treat and prevent more serious illnesses like brain disease and cancer. This amazing mineral can improve your well-being in more ways than you think, yet most Americans are unaware of its important effect on overall health. Before the popularity of mainstream drugs took over, iodine was used for everything from healing cuts to preventing cancer. Somewhere in the shuffle of medical advancements, the importance of iodine became overlooked and deficiencies began to take a detrimental toll on overall health. Today, thyroid disorders and cancer are rampant, and iodine shortages may be to blame.

IODINE HELPS: 32

What is it? Iodine is a trace element, which means it’s present in very tiny amounts in the environment and extremely difficult to obtain through the Standard American Diet. The lack of iodine available in the American diet is unfortunate because the nutrient is crucial to your wellbeing, especially the health of your thyroid. In areas like Japan, where iodine is abundant, there are far fewer incidences of thyroid disease. Your thyroid is the tiny butterfly-shaped gland near the base of your neck that uses iodine to secrete thyroid hormones, like triiodothyronine (T3) and thyroxine (T4). The proper release of these hormones helps to support healthy metabolism and promote proper growth and development throughout the body. Your thyroid loves receiving adequate amounts of iodine so that it can do exactly what it needs to thrive. When your body becomes iodine deficient, your thyroid gland becomes inefficient and a whole slew of health issues can result. Low levels of iodine in the body contribute to fatigue, constipation, aching joints, poor circulation, lackluster skin, and mental fogginess.

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Don’t know much about this important mineral? Prepare to be amazed

Insufficient iodine is also thought to be the cause of thyroid disease and nodules, obesity, and breast, prostate, thyroid, and ovarian cancers. Supplement for Improved Health Many people are under the impression that they get enough iodine from table salt, but the quality and absorbability of iodized table salt lends little benefit to improved health. The truth of the matter is that the best way to obtain adequate iodine in this day and age (second to eating a Japanese diet) is to take a supplement. For optimal health, an iodine supplement should deliver three different forms of iodine, including molecular iodine, sodium iodide, and potassium iodide. Based on Dr. David Brownstein’s highly acclaimed book, Iodine: Why You Need It, Why You Can’t Live Without It, the best iodine dosage to maintain overall health is 12.5 mg daily. This is a good starting dose for those looking to increase their iodine intake. The right dosage truly depends on the unique needs of each individual, so it’s extremely important to consult with your doctor about how much iodine is right for you.

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Practicing

Kindness— What May Surprise You About K ATE WALSH

PHOTOGRAPHY COURTESY OF JASON MCDONALD

by Kim Henderson

est known for playing the multifaceted Dr. Addison Montgomery on television’s Grey’s Anatomy and Private Practice, the equally multifaceted Kate Walsh has spent the last year working on a number of film projects and an off-Broadway production. With such a demanding schedule, Kate makes health a priority. Discover the diet, fitness, and meditation routine that keeps her grounded, healthy, grateful—and most of all—kind.

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GOOD HEALTH LIFESTYLES: You

LIFESTYLES

GHL: So, what did you have

have a regular practice of waking up and writing down three things I’m look fantastic! What super grateful for—if not ten! I try do you do to keep KW: I had a green-food smoothie. to always come from that attitude your body fit? I use green-food protein powder of gratitude and start my day that and mix that with collagen powder. way. There’s also this book about KATE WALSH: I do I blend up half an avocado, some meditation called Joy on Demand that Pilates, I walk my dogs almond milk, vitamin C, turmeric, someone recently recommended to when I’m in Los Angeles, and ice. It’s super healthy. I don’t me. The author suggests that if you and I’ve started doing put sugar in there because it defeats don’t have time to meditate for 20 strength training as well, the whole purpose. So I put vanilla minutes, try it for 10. And if you which has been very helpful in and it always makes everything don’t have time for 10 try for 5 or in maintaining my muscle taste better! try for 3—start small. Some say the mass and bone density. I more crazy and chaotic your life do hot yoga as well. It’s the GHL: What’s your favorite is, the more you need meditation workout I like to do when I’m healthy indulgence? and I agree. But sometimes, simply on the road. inhaling to a place of gratitude KW: I like peanuts. I usually get a and joy works. You can access that GHL: What’s your diet like? bag of unsalted roasted peanuts and instantly. I will do that when I’m in Do you have a particular then I get a bag of salted roasted and my car in L.A. driving around in eating plan? I mix them together so I am cutting traffic or if I’m walking through the back on the sodium a little bit. streets of New York now rushing KW: I’ve been a sometimes through Times Square to get to vegan. However, now I do a high GHL: What’s your favorite my job. I just inhale and make it “good fats” diet, and I include junk food? a mini meditation. It is actually full-fat dairy from grass-fed great for your brain health. It’s cows. I like avocados, olive oil, KW: Oh, potato chips, without great for all of your organs. and coconut oil. I eat lots of fat, a doubt! There’s science behind it. medium amounts of protein, and lots of greens. If I do carbs, I do GHL: You travel a lot. What GHL: What do you do something healthy like quinoa. do you take with you to make to feed your spirit? That being said, when I go out to a yourself more comfortable What brings you the dinner, I’m going to have pasta or when you are on the move—that most joy? French fries. I really love food and you are willing to share? I love wine—good wine. I don’t KW: A friend of mine believe in deprivation. KW: I have a little stuffed dog that recommended I write someone gave me a long, long time a happiness list. You I’ve found that what we put into ago that I take with me. It’s so write down 20 things our bodies affects how we function embarrassing! I take pictures of my that make you happy physically, psychologically, and loved ones. I take a candle or try to and then do 5 of cognitively. I had a physical a year get a candle where I am. I bring a them each day. ago and just had another one in book or two of poetry with me too to They can be as December. My good cholesterol read before I go to bed. It feels like innocuous as went way up and my bad cholesterol it’s good for my brain and my soul. lying around went way down. My bone density with your cat, has increased (I was previously GHL: Do you meditate or have taking a nap, diagnosed with osteoporosis in my any kind of practice to keep reading, doing lower spine). The high-fat, mediumyour mind centered and calm? the dishes, protein, ample-greens, and low-carb cooking, or approach has been really helpful KW: I love meditation. I try to dinner with for me in terms of digestion, energy, meditate at least once a day for 20 friends. It focus, and internal health. That’s not minutes. I don’t always get to it first doesn’t just how I feel, but real numbers are thing in the morning and I’m okay have to be reflected in my blood work. with that. I let myself off the hook. dancing I am a pretty spiritual person and for breakfast?

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Kat e the Great!

Kate appears off-Broadway in If I Forget, the new play written by Steven Levenson and directed by Daniel Sullivan. It’s a dark, funny, all-encompassing family drama. You can also look for her in the current Netflix series 13 Reasons Why, adapted from a young adult novel.

Kate with Jeremy Shamos on the Roundabout Theatre Company’s production, If I Forget.

the tango—unless it is! I think in our culture, we are socialized to earn fun and leisure. We think we can’t have fun until we do our work. And what I notice about trying to do five things from my happiness list every day is that’s not true. You can cut right to the fun and still get your work done!

Enjoy a chick flick this summer, as Kate appears in the funny comedy Girls Trip from Universal with Regina Hall, Queen Latifah, Jada Pinkett Smith, and Tiffany Haddish. Also coming this year, Kate Walsh appears in Felt, an independent feature film with Liam Nesson and Diane Lane. It tells the story of Mark Felt who was revealed to be deep throat in the Watergate scandal, written and directed by Peter Landesman.

GHL: How do pets add to your

life and health? KW: Animals

are my “go-to.” They provide comfort and unconditional love. Talk about spiritual! I was raised with animals. We always had cats, dogs, hamsters, and birds. I can’t imagine a home or life without them.

Or catch her in #REALITYHIGH also from Netflix, coming out later this year. 36

LIFESTYLES

PHOTOGRAPHY COURTESY OF JENNY ANDERSON

GHL: Can you tell us

about your work with Oceana?

Oceana is an international ocean conservation organization that does amazing things— everything from

KW:

protecting our oceans from deepwater drilling to preservation of reefs to the prevention of overfishing and seafood fraud. They are the biggest conservation group that gets the most done in terms of enacting legislation. Beyond the gorgeousness and mystery of an entire world of water, it’s also the food source for a few billion people on the planet, so it’s critical to preserve it. GHL: What would people be

surprised to learn about you? KW: I

don’t know, maybe everything I’m telling you now! Maybe that I’m a very spiritual human. I don’t know if that’s surprising. I do value kindness. Kindness goes a long way, particularly at this time. I try to practice kindness every day. Kim Henderson is a natural health and green living writer based in Los Angeles, California. She is also the author of the award-winning environmental book, 50 Simple Steps to Save the World’s Rainforests (Freedom Press).

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OPTIMIZE YOUR WORKOUT

Ramp up your performance with these 5 key nutrients by Holly Lucille, ND, RN You’ve stuck with your workouts—and you’re feeling and seeing the difference! But maybe, just maybe, you want to take it to the next level. These five fitness-boosting supplements can help you achieve your goals!

BRANCHED-CHAIN AMINO ACIDS (BCAAs) are made up of three amino acids—leucine, isoleucine, and valine—that are used directly by your muscles as energy during exercise. But BCAAs don’t just help muscle while you’re working out. One study found that, compared to a placebo, consuming 10g of BCAAs twice a day prior to exercise reduced muscle soreness by 30 percent, decreased the markers of muscle damage by 22 percent, and improved muscle performance during recovery. The problem is, they can be depleted quickly so it’s smart to consume a BCAA powder mixed with water while you are working out. CONJUGATED LINOLEIC ACID (CLA) is often used to help exercisers reduce body fat. In one study, women taking a daily dose of CLA for 16 weeks had a 4 percent drop in total-body fat mass and a 7 percent reduction in lowerbody fat than those taking a placebo. Another trial found that CLA enhanced weight and fat loss compared to a placebo. 38

CURCUMIN has a long history of use for pain, which makes it the perfect way to safely and naturally ease exercise-induced delayed onset muscle soreness (DOMS) after a tough workout. According to one small clinical trial published in the European Journal of Applied Physiolog y, taking curcumin for two days before and three days after a dynamic leg workout significantly reduced DOMS. Plus, it gave those taking the supplement a slight boost in performance during their next workout. Other research reports that curcumin also reduces the inflammation and muscle damage triggered by those killer workouts. But, to maximize these benefits, make sure to use a bioavailable form of curcumin like BCM-95.

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Clinical OPC

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Nature’s

DO EVERYTHING

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Supports healthy blood pressure levels*†

redien

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Fights oxidative damage*

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Strawberries: 3,577

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^In conjunction with a healthy diet and exercise regimen †Supports healthy levels already within normal range

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D-RIBOSE is a naturally occurring sugar that acts as a precursor for ATP synthesis. ATP is the form of energy your cells use. With more energy, you can work out harder, longer, and more often, making it an ideal supplement if you like to do explosive movements like burpees, or participate in high-energy workouts like kickboxing, spin, or highintensity interval training (HIIT). One study in the American Journal of Physiolog y found that supplementing with d-ribose after one week of HIIT workouts led to an enhanced re-synthesis of ATP. For an instant energy boost, simply add a scoop of ribose to eight ounces of juice or water.

MAGNESIUM is essential for healthy muscle function and acts as a natural muscle relaxant. But this vital mineral is easily depleted, especially if you sweat profusely, eat a diet filled with refined foods, drink alcohol, or use diuretics. Even a moderate magnesium depletion can have ill effects on nerve transmission—and that can lead to disturbances in the way your muscles contract and relax. That’s why one common sign that you need more magnesium is muscle cramps. Magnesium may also improve performance, especially as you age. This was shown in a group of 124 women participating in a weekly exercise class. The women taking magnesium were stronger and had better endurance than the women taking a placebo. 40

While there’s no magic bullet to get you buff, combining these supplements with a consistent exercise routine can help give you the edge you need. And that can translate to more energy, better health, and real results.

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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Can you go grain-free and meat-free and still enjoy a healthy, satisfying meal? Yes! These delicious meatless recipes will fill the bill, whether you simply enjoy the occasional meatless meal or are a full-time vegetarian.

Curried Zucchini Soup

Fab Falafel

Serves 4

Hearty and creamy, this Thai-inspired soup will fill you up without weighing you down. Bonus? It’s enriched with not one, but two healing herbs—turmeric and garlic.

A staple of Mediterranean restaurants, this version trades in chickpeas for summer squash and cauliflower. The result is a fresher—and more nutrientrich—falafel. Drizzled with a tasty yogurt-herb sauce, it’s a veggie-rich way to get your Middle Eastern food fix!

Ingredients

1 tablespoon of coconut oil 1 large onion, diced 1 teaspoon sea salt 4 medium zucchini, diced 6 cloves garlic, minced 4 teaspoons turmeric powder 2 teaspoons curry powder 2 cups vegetable stock 1 can full-fat coconut milk 2 teaspoons fish sauce Juice of one lime

Ingredients

1 cup onion, chopped 2 cups cauliflower, chopped 1 summer squash, chopped (you can substitute zucchini, if desired) 4 cloves garlic, smashed

Fresh cilantro, minced

½ cup fresh parsley, chopped

Directions

¼ teaspoon turmeric

½ cup fresh cilantro, chopped

1. Heat the oil in a Dutch oven on top of the stove over medium-high heat.

½ teaspoon coriander

2. Add the onion and sauté until soft and transparent.

¼ teaspoon cayenne pepper (optional)

3. Add the salt, zucchini, and garlic, stirring to combine with the onion. 4. Stir in the turmeric and curry powder. 5. Pour in the vegetable stock, coconut milk, and fish sauce. Stir well then bring to a boil. 6. Reduce the heat. Cover and simmer for 10 minutes. 7. Remove from the heat and add the lime juice and cilantro. Stir to blend. 8. Serve immediately. Per serving: 302 cal; 24.8g total fat; 17.6g carb; 4.5g protein; 486g sodium; 5.6g sugar 42

1 teaspoon cumin

½ cup almond flour Zest of one lemon 1 egg Sea salt and pepper

3. In the same food processor bowl, process the cauliflower and squash. Add them to the bowl with the onion mixture. 4. Add the lemon zest, spices, almond flour, and egg to the bowl. Combine well and season to taste with salt and pepper. 5. Brush the coconut oil onto a baking sheet. 6. Form the mixture into 1-inch balls and place them on the baking sheet. Brush with additional coconut oil. 7. Bake for 40 minutes, turning halfway through the cooking time. 8. Serve with yogurt sauce.

Coconut oil, melted

Yogurt-Herb Sauce

Directions

Mix one cup of plain yogurt with ⅓ cup minced fresh dill, the juice from ½ lemon, and ½ teaspoon of garlic salt. Refrigerate, covered, for 30 minutes to allow the flavors to blend.

1. Preheat oven to 375° F. 2. In a food processor, blend onion, parsley, cilantro, and garlic until finely minced. Transfer to a large bowl and set aside.

Per serving: 240 cal; 17g total fat; 15g carb; 9g protein; 64g sodium; 4g sugar

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Baked Eggs in Avocado Serves 2

The perfect brunch dish, this simple recipe packs a good dose of protein and healthy fat. Add a salad to transform it into a quick and easy supper. Ingredients

2 ripe Hass avocados, cut in half and pitted 4 pasture-raised eggs ¼ teaspoon salt

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Veggie Tacos, Paleo Style Serves 8

Who says Taco Tuesdays can’t be grainfree, meat-free, and outrageously healthy? This innovative recipe offers up all the flavors of the Southwest but without the pro-inflammatory ingredients. Serve along with some creamy guacamole and spicy salsa for a flavor fiesta!

⅛ teaspoon pepper

Ingredients

1 tablespoon minced chives

1 teaspoon chili powder

Directions

1. Preheat oven to 425° F. 2. Scoop about two tablespoons of avocado from the center of each half and place in an 8x8 baking dish. 3. Crack one egg into each avocado half. Season with salt and pepper. 4. Bake for 15 to 20 minutes or until the eggs have set. 5. Divide the avocados between two plates and sprinkle with chives. Serve immediately. Per serving: 449 cal; 38g total fat; 18g carb; 15g protein; 137g sodium; 2g sugar

1 teaspoon cumin ¼ teaspoon sea salt Pinch cayenne pepper 2 tablespoons extra virgin olive oil 1 red bell pepper, diced 1 medium onion, diced

Directions

1. In a small bowl, combine the chili powder, cumin, salt, and cayenne. Set aside. 2. Heat the olive oil in a skillet over medium-high heat. Sauté the bell pepper and onion until softened. 3. Add the eggplant and zucchini. Cook for about 10 minutes, stirring frequently. 4. Add the walnuts and tomatoes, stirring to mix. 5. Sprinkle the reserved spice mix over the vegetables, stirring to coat. 6. Add the water and cook for an additional 10 minutes or until the water has evaporated. 7. Serve with coconut tortillas along with optional salsa, guacamole, minced cilantro, and lime wedges.

1 eggplant, diced 1 zucchini, diced ½ cup walnuts, chopped 1 cup canned diced tomatoes with green chili ¼ cup water Coconut tortillas

Coconut Tortillas Ingredients

8 large egg whites ¼ cup coconut flour ¼ teaspoon baking powder ½ cup water Directions

1. Using a stick blender or whisk, combine all the ingredients in a bowl until no lumps remain. 2. Heat a small nonstick skillet over medium heat. Lightly spray with coconut oil cooking spray. 3. Pour ¼ cup of the batter into the pan, swirling to coat the bottom. 4. Cook until the edges appear done, then carefully flip the tortilla. 5. Cook the other side for 30-60 seconds or until done. Remove to a plate and repeat with the remaining batter. Makes 8-10 tortillas. Per serving: 283 cal; 18g total fat; 23g carb; 13.2g protein; 382g sodium; 4.5g sugar 43

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b e auty

Elemental

BEAUTY Transform your looks naturally with mineral makeup

et’s face it, minerals can make you gorgeous. From ancient tribes painting their faces for religious ceremonies to Cleopatra’s iconic eyes, humans have been decorating themselves with minerals for time immemorial. Today, mineralbased cosmetics are more popular than ever as women move toward healthier, less toxic beauty. And both large and small cosmetic companies are cashing in on this growing trend. Touted as a natural way to perfect your skin, the companies that create these highly pigmented pots of powder claim that their products are safe enough for sensitive skin, won’t clog your pores and—according to one manufacturer—pure enough to sleep in. But is mineral makeup really all it’s cracked up to be?

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On the Road to Relief From Occasional Muscle Pain and Fatigue TM

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fragrances can also be found in many massmarketed liquid mineral cosmetics. A good rule of thumb is to choose mineral products containing as few ingredients as possible. If you do see additional ingredients listed on the label, make sure they are botanical additives or nutrients like chamomile, green tea, or coenzyme Q10.

Mineral makeup is made up of finely milled blends of minerals and pigments in an array of feather-light hues and effects. One staple in nearly all mineral formulations is titanium dioxide, a natural broad-spectrum sunscreen. Zinc oxide is another naturally occurring sunscreen often used in mineral makeup. While both of these minerals help protect against harmful UV radiation and are considered inert, non-toxic ingredients, the U.S. Food and Drug Administration and the Royal Society in Britain have expressed concern because some cosmetic manufacturers refine these minerals into ultrafine or “nano” particle size. Although some research shows these miniscule minerals to be safe, the Environmental Working Group notes that other studies have linked inhaled nanoparticles to respiratory problems and possibly even cancer. 46

Other common ingredients include natural iron oxides and ultramarine pigments derived from limestone containing the blue mineral lazurite to add color to the makeup. Sericite is a lightweight, translucent mineral that gives mineral makeup its silky texture. Sparkle in a variety of colors comes from natural mica. Because mica reflects light, it creates a soft-focus effect which gives the illusion of smoother, more radiant skin. But not all mineral makeup offers 100 percent pure minerals from the earth. The type of minerals and additives can vary widely, so it’s wise to check the ingredient label before you buy. Avoid products—especially loose powders— that contain talc, a common filler that can dry skin and may cause respiratory problems. Bismuth oxychloride, a pearlizing agent, is another ingredient to nix because it can cause itching and rash. Hormone-disrupting parabens, urea-based preservatives, and synthetic

When you apply mineral makeup remember that less is more. Because the powders are so richly pigmented, start by applying the smallest amount possible and buffing it in until it all but disappears. Continue to build the color and the coverage until you achieve a smooth even look. If you are using loose mineral makeup, sprinkle a small amount into the cap of the container and swirl your brush into the powder to thoroughly coat the bristles. If you’re using a compact, use the brush directly on the pressed powder. You can also opt for liquid minerals (again, check the label for additives) for a creamy, more traditional product that can be applied with either fingers, a cosmetic sponge, or a foundation brush. Whichever form you choose, use a natural sunscreen and moisturizer before applying your makeup and make sure they are fully absorbed to prevent streaking. While using mineral makeup may take some practice, once you’ve perfected your technique you’ll find that it offers good coverage that lasts for hours.

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FUNCTIONAL FITNESS Are you fit enough to function in your everyday life?

by Carol Ann Weber - Squat down, keeping your knees over your ankles, and lower the medicine ball to the floor, keeping your head up and back straight (don’t hunch).

ooking to refresh your workout with some real-world moves? Try the latest trend, popularly known among personal trainers as “functional fitness.” This new training method was developed to help anyone become fit enough to successfully handle real-life activities without injury.

- Return to the start position, and lift the medicine ball over your head. - Perform a total of 10 repetitions to complete one set. - Work up to performing three sets. - Increase the weight of the ball as you get stronger.

BALANCE AND COORDINATION

FUNCTIONAL STRENGTH— MAKING MUSCLES WORK TOGETHER Compared to old school weight training, which controls your movements in order to isolate muscle groups, functional exercises teach all the muscles to work together to achieve a common goal. A good example of a functional exercise is a Single-Arm Bent-Over Row, which demands that the muscles in the back, shoulders, and arms all work together along with your core. This exercise benefits people who bend over a task like a carpenter sawing a piece of wood or a nurse bending over a bed to transfer a patient.

HOW TO DO IT:

- Bend over a flat bench, one knee bent and placed on the bench, the other leg straight with your foot on the floor. - Opposite arm to the bent knee is straight and supporting your upper body while the other arm is hanging straight down and holding a dumbbell. - Pull the dumbbell up as your elbow points to the ceiling, then extend your arm behind you. Bend your arm at the elbow to bring the dumbbell parallel to your chest. Work your way up to 15 repetitions before switching sides. - Repeat for two more sets.

Another great functional strength move is the Medicine Ball Squat with Overhead Lift. HOW TO DO IT:

- Stand with your feet shoulder width apart, holding a light medicine ball in front of you with both hands.

Balance is important, especially as you age. To check your balance, try a OneLegged Squat. If you find yourself wobbling or feel like you’re going to fall, try the move without weights, then add them as you develop better coordination. HOW TO DO IT:

- Stand on one leg, bending the opposite knee so that foot is off the ground. - Keeping an erect posture, slowly bend the supporting leg to see how far you can go down and then back up while keeping your balance. - Repeat with the opposite leg. - Once you have control and stability, add light dumbbells (five pounds), one in each hand.

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TIP:

Another good exercise to boost balance is the Hip Extension with Reverse Fly. HOW TO DO IT:

- Stand tall, holding a five-pound dumbbell in each hand.

Finding a trainer with a background in functional exercise shouldn’t be hard— most gyms now have them. Start slow, especially if you have been away from exercising for a while.

FLEXIBILITY

- Extend your right leg back, and place your toe on the floor, keeping your right leg straight. Lean forward slightly at the hips.

Flexibility is important when you need to reach things above your head or at your feet. Stretch your muscles every day with these basic moves:

- L ift your right leg behind you as you bring your chest toward the floor and lift your arms straight out, forming a T at your shoulders.

Standing Alternate Toe Touch: With your feet wider than shoulder width and keeping your back straight, bend at the waist. Reach your right hand toward your left foot while rotating the left arm straight behind you. Repeat on the opposite side to complete one set. Perform 10 sets.

- Squeeze your shoulder blades together and keep your head in line with your neck. Return to the start position. - Repeat 10 to 15 times for each leg. - A s you get stronger, increase dumbbell weight, and strap two- to five-pound weights on your ankles.

A yoga move that develops balance is the Tree Pose. HOW TO DO IT:

- Stand with all of your weight on your left leg. Bend your right knee and place your foot (toes pointed to the floor) against your inner thigh (or near your ankle if you are a beginner). Your right knee should point to the right. - Raise your arms above your head, bringing your hands together. - Hold for 10 seconds. Repeat on the opposite leg.

STAMINA Keeping your energy levels up throughout the day is another important key to functional fitness. Stamina is directly connected to cardiovascular fitness, which is improved through simple activities like walking or jogging. Walk the dog, take a brisk jog around a local park, or spend some time on a treadmill if the weather is inclement. HOW TO DO IT:

- Set a pace for a pre-determined distance and try to keep it up all the way to the end of your walk. - Set a goal of 10,000 steps daily. There are many fitness trackers like Fitbit, Apple Watch, or phone apps that can keep track of your steps throughout the day.

Seated Toe Touch: Sit on the floor with your legs extended straight out in front of you. Keeping your back straight, reach both arms toward your toes. Perform 10 repetitions, reaching a little bit farther each time.

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

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HEALTHY CIRCULATION

Mesoglycan:

The human body is estimated to have around 60,000 miles of blood vessels! Uninhibited, healthy blood flow through these strong, flexible arteries, veins, and capillaries is central to good health. There is no drug that can make these blood vessels stronger: however, there is a nutrient that accomplishes the job—mesoglycan. Mesoglycan occurs naturally in the body and works to repair damaged blood vessels not only in the heart but also throughout the body, including the legs, brain, and eyes. In fact, the entire circulatory system needs this necessary component to build strong and flexible blood vessel walls. Mesoglycan works to repair damaged blood vessels much like road repair on a superhighway. It also keeps blood cells from clumping together and forming blood clots. The reason mesoglycan is so effective is because it’s a great source of glycosaminoglycans (GAGs), which are the building blocks of healthy arteries.

f you’ve ever traveled through a big city on a major highway, you’ve no doubt marveled at the complexity of roads and overpasses. Yet, as impressive as that seems, the most intricate system of highways in the biggest city can’t hold a candle to the amazing super-highway in the body called the circulatory system. This system is comprised of the heart, the blood vessels, and the blood. There are two circuits within the circulatory system—a smaller circuit that runs between the heart and the lungs, and a larger circuit that runs between the heart and the peripheral tissues of the body. The circulatory system takes oxygen, water, nutrients, and vital hormones to the cells and then removes toxic waste like carbon dioxide. Neglecting this complex network can increase the odds of atherosclerosis, high blood pressure, and other risk factors for heart attack or stroke. But, paired with a heart-healthy diet and regular exercise, the following nutrients can help There are many clinical studies on mesoglycan to keep your circulatory system in with impressive results. In one clinical trial, healthy working order. patients with atherosclerosis showed an improvement in blood flow after just 30 days. Other clinical tests show that mesoglycan can stop the reoccurrence of deep vein thrombosis. Mesoglycan also appears to improve the fluid properties of red blood cells without thinning the blood. To get the most benefit from your mesoglycan supplement, opt for one that is bioidentical to the body. Check the label to ensure your mesoglycan comes from a porcine source and aim for 50-100 mg daily.

Butcher’s Broom: A compound in butcher’s broom called ruscogenin has been shown to repair the delicate circulatory machinery that helps our blood vessels become stronger and work efficiently. Butcher’s broom is well known for treating varicose veins and the symptoms of chronic venous insufficiency (CVI). One multi-center, double-blind, randomized, placebocontrolled trial of patients with CVI found that butcher’s broom reduced leg swelling extensively, especially in the lower leg and ankle. By 12 weeks, the study participants reported a noticeable improvement in the heaviness and tension felt in their legs. Butcher’s broom extract was shown to help the veins in the legs pump blood back up toward the heart, greatly reducing hard-to-live-with CVI symptoms. Look for a butcher’s broom supplement with standardized ruscogenins. For the ultimate in support, choose a product that contains both butcher’s broom and red vine leaf extract. 52

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Red Vine: If you’ve ever heard about resveratrol from red wine, take notice of its first cousin: red vine leaf. Another of grape’s great gifts can be found in the leaves of the red grape plant. Red vine leaf extract provides anthocyanins and other protective polyphenols. It has been clinically proven to relieve the pain and swelling associated with varicose veins and chronic venous insufficiency (CVI), problems due to poor circulation. In one study, red vine leaf extract was found to be just as effective as compression stockings and other conventional methods of treatment. By the end of the study, red vine leaf extract reduced CVI symptoms, including lower leg volume and circumference of the leg due to swelling. Red vine leaf extract is also an excellent companion to butcher’s broom for CVI and circulatory health in general.

Pomegranate: The antioxidants in pomegranate provide numerous health benefits for the circulatory system. As we age, our arteries and other blood vessels become less efficient at transporting blood effectively. This can be due to a buildup in the arteries, hardening of the arteries, and other conditions like diabetes or high blood pressure. In studies, pomegranate protected cholesterol from becoming oxidized and accumulating in the arteries—a problem which, when left untreated, can damage artery walls. Pomegranate works by accelerating the activity of an enzyme that breaks down harmful fats in the arteries. This wonder of nature has also been shown to slow or reverse the progression of carotid intima-media thickness, an unhealthy buildup in the two most inner layers of artery walls. Whatever is hindering optimal circulation—hardening or thickening of the artery walls, diabetes, high blood pressure, or other issues—pomegranate is a useful nutrient with minimal side effects. In addition, pomegranate is the only plant known to provide punicic acid, also called omega-5, along with phytosterols, oleic, and linoleic acids. Look for a pomegranate seed oil and seed extract rich in omega-5 fatty acids, combined with fruit extract for the most powerful choice to support a healthy circulatory system.

Grape Seed: Antioxidant compounds from grape seeds called oligomeric proanthocyanidins, or OPCs, help protect the circulatory system by reducing blood pressure, protecting blood vessel walls from free radical activity and dangerous oxidation, and discouraging blood clots. In one Italian clinical study, people with either pre- or mild hypertension were split into three groups. Two of the groups received either a low or high dose of grape seed extract while the third group served as a control group with simple changes to diet and exercise. At the end of the four-month trial, both grape seed extract groups saw an improvement in blood pressure, with those at the higher dosage noticing the most dramatic effects. It was so pronounced that blood pressure numbers normalized in 93 percent of those in the higher dosage group. Other scientific studies have shown that grape seed extract helps prevent blood clots from forming without thinning the blood, lowers blood pressure, and shields blood vessels from free radical damage. Since the mighty grape seed can do so much for the circulatory system, make sure that you select a supplement that provides optimal absorbability. Grape seed OPCs must have a low molecular weight small enough to guarantee absorption. Check to ensure that your supplement is also tannin-free, as tannins are not well utilized by the body.

Ask

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the

DOCTOR

REAL ANSWERS for REAL PEOPLE by Robert Corish, MD

I’ve heard that our current recommended intake for vitamin D is too low. What would be a good daily dose for a healthy 52-year-old woman?

A: Currently, the recommended

dietary allowance (RDA) for a woman 51-70 years old is 600 IU/ day. The fat-soluble vitamins—A, D, E, and K—are measured in a system called IUs or international units. While 600 IU/day may be the recommended daily dose for your age group, I don’t believe this is the correct dose for optimal health and wellness. We are able to synthesize vitamin D3 in our bodies from sunlight exposure, but unfortunately many of us are not outside long enough every day to ensure that happens. Factors like clothing, age, sunscreen use, time of day, and geographic location can interfere with our body’s natural ability to synthesize vitamin D3. There are food sources of vitamin D3 like certain fish, beef liver, egg yolks, cheese, and fortified milk, but again, I don’t believe these products contain enough vitamin D3 to meet our daily requirements. Knowing that vitamin D is required for so many processes in the body, it is very difficult to fulfill our body’s demand 54

through sunlight or diet alone, especially in the northern latitudes. Also, as we age, we make less vitamin D. Carrying excess body weight is also linked to lower vitamin D levels in the body, so these are factors to consider. There are two forms of vitamin D supplements available: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Studies have found that supplementing with vitamin D3 is much more effective at raising blood levels in the human body. While people may have different nutritional requirements depending on their health status, diet, and lifestyle, I believe 2,000 to 5,000 IU/ day is a more optimal dose for your age. The Vitamin D Council recommends that all adults take 5,000 IU/day of vitamin D3. If you are concerned about your vitamin D levels, you can request a 25-hydroxy

vitamin D (25[OH]D) blood test from your doctor. For optimal health, many studies have concluded that a level ≥ 40 ng/ml is required for most adults. A 2016 study even concluded that having a 25(OH)D level ≥ 40 ng/ml significantly reduced the risk of numerous types of cancer by over 65 percent. Another recent study demonstrated that participants who were deficient in vitamin D had a 60 percent greater likelihood of developing cognitive decline. I recommend having your vitamin D levels checked at least once a year. Although when you are just starting out with vitamin D3 supplementation, you may want to wait several weeks or months before testing to give a more accurate depiction of your vitamin D level. If you have a history of parathyroid problems or kidney stones, consult with your doctor to have your vitamin D levels measured before starting supplementation.

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I have been struggling with falling and remaining asleep for the last couple months. My doctor wanted to put me on a prescription sleep medication, but I’ve heard they have a lot of side effects. Is there anything natural I can try?

anxiety response. Look for one that has published human clinical trials for anxiety to make sure you are getting the best quality. SLEEP AND FREQUENT URINATION: When sleep disturbances are caused by having to urinate multiple times throughout the night, adding Icelandic Angelica can be very useful. This herb has been shown in a clinical study to increase bladder volume, which can lead to fewer nighttime trips to the bathroom.

A: Maintaining healthy sleep

patterns can be very difficult, but is crucial to optimal health. Most Americans are sleep deprived and the consequences can manifest as short-term illnesses or chronic health problems. Current estimates show that 20-30 percent of adults suffer from a sleep disorder, and many of them are undiagnosed. The National Sleep Foundation recommends that most adults (excluding those who are 65 and older) should aim for seven to nine hours of sleep per night. Sleep deprivation has been linked to obesity, type 2 diabetes, problems in concentration, memory and problem solving, increases in pain, and high blood pressure. There are numerous reasons why we may fall short when it comes to a proper night’s sleep. We are constantly on-thego from morning until night and when sleep time comes we take a prescription or over-the-counter drug. The side effects of sleep medications can be just as harmful as sleep deprivation. Prescription sleep medications lead to dependence and can cause headaches, irritability, foggy concentration, lack of focus, and can even increase the risk of death. To obtain a restful and natural night’s sleep, a combination of mandarin, ravensara, lemon balm, and lavender oils taken 30 minutes to an hour before bedtime can be very helpful. These oils are biotyped, meaning they are evaluated for their unique chemical fingerprint, which indicates their 56

LIFESTYLE: • Maintaining the same sleep and wake patterns on a daily basis, even the weekends, can help maintain your biological clock in a consistent rhythm. identity and purity. These oils are intended for internal ingestion and are not to be confused with essential oils used for aromatherapy. Lemon balm is a mild sedative and research has shown it may work with the GABA (gamma-aminobutyric acid) receptors, which helps to dampen excitability in the central nervous system and create a feeling of calm. Lavender is also a mild sedative and has been shown to increase feelings of being refreshed upon waking. With an extensive history of use in Traditional Chinese Medicine, mandarin has been historically used for mood disturbances and to evoke relaxation. Lastly, ravensara comes from Madagascar, where it has been used for its antidepressant qualities and ability to help the mind and body relax. SLEEP AND ANXIETY: Many people have difficulty sleeping because they are still revved up from the day’s events or anticipating what is to come. Adding 20-40 mg of a standardized Echinacea angustifolia before bed can help to reduce anxiety and ensure a restful night’s sleep. This special form of echinacea does not work on the immune system, but instead on the endocannabinoid system, which plays a role in modulating our stress and

• Avoid any caffeine six hours before bed. • No computers or cell phones at least 30 minutes before bed. • Try to avoid large meals two hours before bed. • Develop a relaxing bedtime routine: reading, meditation, or journaling. • Make a “to-do” list as early as possible so as not to ruminate on it at bed time, and allow yourself to focus on rest rather than stress. • Add magnesium to aid in relaxation. Look for chelated forms which are bound to an amino acid for enhanced absorption. 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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to Joint Health, Flexibility, ® and Comfort* With Arthocin • Supports healthy cartilage structure—the cushioning “shock absorbers” of the joints • Increased hyaluronic acid production for healthy joint lubrication by 41%* †

Step back into life! † In vitro synthesis of hyaluronic acid by human chondrocyte cells *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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10 59

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Picking the

PERFECT PRODUCE W

e as consumers hear a lot about buying organic fruits and veggies these days. But is organic really better? The answer is a resounding yes! Not only does organic produce tend to taste better, it’s better for our bodies and the environment as well. In order for a food to be deemed “organic,” the USDA set standards for organic agricultural operations and created The National Organic Program, which was put in charge of labeling foods. That means that these foods have to be grown or raised without the use of additives, coloring, preservatives, radiation, genetic manipulation, synthetic chemical fertilizers, pesticides, or hormones. Moreover, organic farmers should maintain or improve soil and water quality, and conserve wetlands, woodlands, and wildlife. There are several organizations in addition to the USDA that certify a product to be organic, such as “Farm-Verified Organics” and “California Certified Organic Farmer.” But, while buying organic is an important aspect of choosing the best fruits and vegetables, there’s a lot more to consider while perusing the produce aisle. Many foods that we find in our local grocery stores actually come from other countries. Imports

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of fresh fruits and vegetables have tripled in the last 30 years. Now, about one in five produce products are shipped to the U.S. from foreign lands. This is an unsavory trend since imported produce is greater than three times more likely to contain illness-causing bacteria like Salmonella and Shigella than its domestic counterpart. It’s also two to four times more likely to have illegal levels of pesticides and pesticide residues. And shockingly, the FDA inspects just one percent of foreign produce shipments coming in at our borders! Not only do imported fruits and veggies have a higher likelihood of carrying dangerous

chemicals, the long-distance transportation of these foods also requires massive amounts of fossil fuels and generates large quantities of carbon dioxide emissions that pollute our environment—while sacrificing freshness and taste. That’s all the more reason to hunt for produce that is organic and locally grown. Grocery stores and farmers’ markets that sell produce grown nearby usually get the ripest bunch of the harvest too. That means fresher and better tasting foods for us, and much less of a negative environmental impact. Now that we’re looking out for local, organic fruits and vegetables, there are a few things to consider to ensure we’re getting the best-

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tasting produce possible. Prime produce should feel heavy and sturdy, have taut skin, and be vibrant in color. Choosing fruits and vegetables that are irregularly shaped and blemished signifies that they were allowed to grow in a natural state. For example, a well-defined ground spot or a shriveled vine on a melon means that it was permitted to ripen to its peak before being picked. Some foods, such as avocados, tomatoes, bananas, and pears, will actually continue to ripen past the point of harvest, while others, like berries, citrus, eggplant, and cucumbers, will just begin to ferment. Many fruits can be sniffed for ripeness. Also, make sure to shop seasonally since seasonal produce tastes better and is cheaper too! Don’t forget to check the labels either. Look for “USDA Certified Organic” and “Non-GMO Project Verified” among others.

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The Environmental Working Guide’s

Dirty Dozen 2016 Conventionally grown versions of the following foods have been found to harbor high levels of pesticide residue. Whenever possible, opt for organic.

1. Strawberries

2. Apples

3. Nectarines

5. Celery

4. Peaches 6. Grapes 7. Cherries

9. Tomatoes 8. Spinach 12. Cucumbers

10. Sweet Bell Peppers 62

11. Cherry Tomatoes

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

RELAX. RECHARGE. RENEW with Adrenaplex!* 63 EuroPharmaUSA.com *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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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.

Ginger—For More Than Upset Stomachs

THE STUDY ABSTRACT:

Gingerols and shogaols: Important nutraceutical principles from ginger. Gingerols are the major pungent compounds present in the rhizomes of ginger (Zingiber officinale Roscoe) and are renowned for their contribution to human health and nutrition. Medicinal properties of ginger, including the alleviation of nausea, arthritis and pain, have been associated with the gingerols. Gingerol analogues are thermally labile and easily undergo dehydration reactions to form the corresponding shogaols, which impart the characteristic pungent taste to dried ginger. Both gingerols and shogaols exhibit a host of biological activities, ranging from anticancer, antioxidant, antimicrobial, antiinflammatory and anti-allergic to various central nervous system activities. Shogaols are important biomarkers used for the quality control of many ginger-containing products, due to their diverse biological activities. In this review, a large body of available knowledge on the biosynthesis, chemical synthesis and pharmacological activities, as well as on the structure-activity relationships of various gingerols and shogaols, have been collated, coherently summarized and discussed. The manuscript highlights convincing evidence indicating that these phenolic compounds could serve as important lead molecules for the development of therapeutic agents to treat various life-threatening human diseases, particularly cancer. Inclusion of ginger or ginger extracts in nutraceutical formulations could provide valuable protection against diabetes, cardiac and hepatic disorders. Source: Semwal RB, Semwal DK, Combrinck S, Viljoen AM. Phytochemistry. 2015 Jul 27.

WHAT IT MEANS TO YOU:

Ginger is experiencing a revival in the natural health world recently, for good reason. This review showed that this common botanical has wider-ranging abilities than we may have realized—fighting bacteria, allergies, tumors, and free radical damage. Ginger oils—the focus of many ginger studies and this review—provide compounds that interrupt the inflammatory triggers that can cause the development, growth, and spread of tumors. Two of the main compounds responsible are gingerols and shogaols, which also provide its characteristic scent and taste. The authors of the paper also state that including ginger in more nutraceuticals would create a powerful intervention for fighting liver disease, diabetes, and cardiovascular problems as well. Ginger is readily available—you may even have ginger root in your kitchen pantry. These stand-by botanicals are only just beginning to reveal their many benefits to science. The upside? If you use ginger to control motion sickness or other digestive ailments, you’re getting a lot of positive side effects, too. If you’re not already using ginger, there are even more good reasons to start. Ginger is a relative to turmeric, well known for its cancer-fighting compound, curcumin, and for supplying turmerones from essential oil in the rhizome. For strong results, consider bringing these two together in your regular meals and in your supplemental regimen.

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Hintonia Stops High Blood Sugar

THE STUDY ABSTRACT:

Hintonia concentrate—for the dietary treatment of increased blood sugar values: Results of a multicentric, prospective, noninterventional study with a defined dry concentrate of hintonia latiflora. Background: Preparations from the bark of hintonia latiflora are used to regulate the blood sugar levels. The objective of this study was to prove the nutritional benefit within the framework of a dietary treatment of increased blood sugar values with pre-diabetes and slight diabetes type 2 as well as the assessment of the tolerance and application safety. Method: In an open, prospective, multicentric and non-interventional application study, the effects of a dry concentrate from the bark of hintonia latiflora in the form of capsules were examined for the laboratory parameters of the blood sugar levels (HbA1c, fasting and postprandial glucose) as well as for the development of diabetic accompanying symptoms (sweating, gastrointestinal symptoms, paraesthesiae, itching and neuropathies). Particular attention was also given to the tolerance and (if available) further clinical (laboratory) parameters (blood pressure, liver values and blood lipids). An eight-month treatment was documented in 178 test persons with type 2 diabetes/pre-diabetes, who were treated with oral antidiabetics and/or insulin or only with a diet. Results: At the end of the study, 177 data records were available. The HbA1c values improved over the course of the study with a high level of clinical relevance and significance from 7.2 ± 0.4% to 6.4 ± 0.5%, in accordance

with a relative improvement by 10.4% (p < 0.0001). In parallel, the values of fasting and postprandial glucose also improved by an average of 23.3 ± 12.5% (from 152.1 ± 27.4 mmol/l to 114.4 ± 18.2 mmol/l) and 24.9 ± 11.4% (from 189.5 ± 34.1 mmol/l to 140.1 ± 22.3 mmol/l). The sum score of the diabetic accompanying symptoms improved from initially 4.8 points to 1.3 points at the end of the study. Improvements were also determined in blood pressure, blood fats and liver values. The tolerance was excellent, no unwanted effects occurred, in particular no hypoglycaemic episodes. In 55 of 114 patients with antidiabetic medication (39.5%), the substance could be reduced (n = 45) or stopped entirely (n = 10). Conclusions: The study confirms the positive effects of the dry concentrate from the bark of hintonia latiflora on the main parameters of the blood sugar levels and the diabetic accompanying symptoms. In the event of pre-diabetes or minor cases of type 2 diabetes mellitus, this can contribute towards stabilizing the blood sugar homoeostasis in particular, achieving a lower load from accompanying medication and deferring the necessity of using oral antidiabetic drugs and/or insulin. Source: Schmidt M, Hladikova M. Naturheilpraxis. Feb. 2014. (Translated article).

WHAT IT MEANS TO YOU:

As the rates of prediabetes and diabetes escalate and people begin lifestyle interventions to overcome it, Hintonia latiflora—a botanical from Mexico and Central America with a history of traditional use—may become a primary herbal fix. Hintonia has been clinically studied in Germany for over 60 years, but has been largely unknown in the United States. If you have even moderately high blood sugar, you’re setting up conditions for other serious concerns, including weight gain, neuropathy, and heart disease. Getting blood sugar under control is imperative for your health. Fortunately, this study points to a solution. Hintonia improved HbA1C levels (also known as “A1C levels”), the measure of glucose carried by hemoglobin, by an average of over 10 percent. Even reducing those levels by one percent means reducing the risk of cataracts, heart failure, and amputation or death from peripheral vascular disease by 19, 16, and 43 percent, respectively. Because Hintonia also improved fasting and postprandial glucose levels, as well as reducing the need for diabetes medications, it may be the botanical medicine that is long overdue for adoption in America at large, and your personal supplemental regimen.

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KNOWLEDGE IS POWER, ESPECIALLY FOR YOUR

.com

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

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

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

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

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

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

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Mind-Saving Turmerones

THE STUDY ABSTRACT:

Anti-inflammatory effects of aromaticturmerone through blocking of NF-κB, JNK, and p38 MAPK signaling pathways in amyloid β-stimulated microglia. Amyloid β (Aβ) induces the production of neuroinflammatory molecules, which may contribute to the pathogenesis of numerous neurodegenerative diseases. Therefore, suppression of neuroinflammatory molecules could be developed as a therapeutic method. Aromatic (ar)-turmerone, turmeric oil isolated from Curcuma longa, has long been used in Southeast Asia as both a remedy and a food. In this study, we investigated the antiinflammatory effects of arturmerone in BV2 microglial cells. Aβ-stimulated microglial cells were tested for the expression and activation of MMP-9, iNOS, and COX-2, the production of proinflammatory cytokines, chemokines, and ROS, as well as the underlying signaling pathways. Ar-turmerone significantly suppressed Aβinduced expression and activation of MMP-9, iNOS, and COX-2, but not MMP-2. Ar-turmerone also reduced TNF-α, IL-1β, IL-6, and MCP-1 production in Aβ-stimulated microglial cells. Further, ar-turmerone markedly inhibited the production of ROS. Impaired translocation and activation of NF-κB were observed in Aβ-stimulated microglial cells exposed to ar-turmerone. Furthermore, arturmerone inhibited the phosphorylation and degradation of IκB-α as well as the phosphorylation of JNK and p38 MAPK. These results suggest that ar-turmerone impaired the Aβ-induced inflammatory response of microglial cells by inhibiting the NF-κB, JNK, and p38 MAPK signaling 68

pathways. Lastly, ar-turmerone protected hippocampal HT-22 cells from indirect neuronal toxicity induced by activated microglial cells. These novel findings provide new insights into the development of arturmerone as a therapeutic agent for the treatment of neurodegenerative disorders. Source: Park SY, Jin ML, Kim YH, Kim Y, Lee SJ. Int Immunopharmacol. 2012 Sep;14(1):13-20.

WHAT IT MEANS TO YOU:

Turmerones from turmeric essential oil are rising stars in research. These components of the oil have already been used to enhance the absorption of curcumin, the primary compound from turmeric, but have strong anti-inflammatory and anticancer properties of their own. In fact, studies are figuring out that turmerones are as potent as curcuminoids. One of the turmerones in particular, aromatic turmerone, (better known as “arturmerone”) may help preserve cognition. This study found that arturmerone suppressed amyloid-beta, which is considered responsible for the plaques and tangles in the brain that stop neural connections and ultimately lead to Alzheimer’s disease. It also inhibited inflammatory cytokines that begin the spiral of cognitive decline in the brain. If you have a family history of susceptibility to Alzheimer’s Disease or dementia, incorporating turmerones from turmeric essential oil into your daily regimen may be one of the best—and simplest—ways to keep your mind clear for years to come.

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