Good Health Lifestyles - May 2019

FR

Good Health WAKE UP TO TASTY BREAKFAST BOWLS PAGE 30

MAY–JUNE 2019

LIFESTYLES

EE

TM

BUILD

BETTER BONES PAGE 20

PREDIABETES ARE YOU AT RISK?

3

HERBS FOR

ARTHRITIS RELIEF THE ULTIMATE

FIRST AID KIT

FOR SUMMER FUN

Achoo!

5

NATURAL SNEEZE STOPPERS FOR YOUR SEASONAL ALLERGIES

VOLUME 6, ISSUE 0519

COMPLIMENTS OF

SUMMERSMART TIPS

FOR YOUR PET PAGE 24

VOLUME 6, ISSUE 0519

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LIFESTYLES

find your calm CLINICALLY STUDIED | SAFE | NON-ADDICTIVE

AnxioCalm® is a groundbreaking, clinically studied product to quiet your nerves and relieve your occasional anxiety. This formula contains clinically studied EP107™, a unique extract of Echinacea angustifolia.

It is the safe and effective way to help relieve everyday stresses and excessive worry.*† No ugly side effects and no worries!

Find your Calm with AnxioCalm! † Relieves occasional anxiety and stress.

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

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True

BOSWELLIA The BosMed family of products contain only clinically studied, highly effective Boswellia — NEVER ADULTERATED — ®

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†Occasional inflammation due to exercise or overuse. ^Protection against oxidative stress. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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Good Health TM

LIFESTYLES

contents

10 FEATURES 16

ot the Blood G Sugar Blues?

Prevent prediabetes naturally.

20 Breaking Bad Easy ways to prevent osteoporosis.

GOOD EATS 30 Build a Better Breakfast Wake up the most important meal of the day with these tasty breakfast bowls.

20

30

IN EVERY ISSUE

DEPARTMENTS

8 News

10

You Can Use

26 Decode

Your Supplements

28 Hot

Topics

34 Research

Roundup

32

HEALTH MAKEOVER

T he Secret to Summer Injury Care

Discover the healing benefits of comfrey!

12

IN DEPTH

No “Rheum” for Pain

Tackle the challenges of RA with these three herbs.

24

INSIDE ANIMAL HEALTH

Hot Dog!

Seasonal ways to protect your pet.

32

ALTERNATIVE MEDICINE CHEST

Say Goodbye to Seasonal Allergies

5 effective nutrients to stop symptoms safely.

4

Good Health

LIFESTYLES

CHOOSE WITH TM

CONFIDENCE Helps maintain healthy heart and arteries*

Fights oxidative damage from free radicals*

Supports healthy blood pressure levels*†

Supports healthy eyes*

Protects skin from the effects of aging*

Promotes focus and concentration*

4

SCIENTIFIC STUDIES ON VXI

‘‘

One of the reasons I use French is Grape Seed VX1 in my research . its purity and increased absorption

®

’’

— Ajay Goel, PhD

ǂ

professor and research director

Looking for a grape seed extract that can provide amazing heart support, cellular protection against oxidative stress, and more? At Terry Naturally®, we make it easy for you to choose high quality, effective products because that’s all we make.

French grape seed extract VX1® found in Clinical OPC® is made of highly absorbable, tannin-free OPCs that are bursting with antioxidants to support optimal health.* This amazing VX1 extract is also now the subject of published studies!

While other grape seed products on the market are adulterated with cheap ingredients that can fool those who don’t test carefully, Clinical OPC is the real deal. Our French grape seed extract VX1 is tested, verified, and NEVER adulterated—guaranteed.

You can’t go wrong with Clinical OPC. †Supports healthy levels already within normal range. ‡Member of the EuroPharma, Inc. Scientific Advisory Board.

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

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LIFESTYLES

EDITOR'S CORNER

Good Health LIFESTYLES

I scream, you scream, we all scream for ice cream! That little jingle—along with the familiar tune of the ice cream truck— may be a sure sign of summer’s arrival. But it’s also a sign of America’s love affair with sugar. While sugary treats can be sweet in the moment, routinely indulging can upend your blood sugar balance and lead to a condition called prediabetes. Are you at risk? Find out on page 16.

Summer also finds many of us spending more time outside. And that can mean more summertime injuries. But having the right remedies on hand is essential. Flip to page 10 for tips on building the ultimate first aid kit.

While these minor mishaps might ruin a summer day, there’s a more serious condition that has the potential to keep you on the sidelines permanently. Osteoporosis is a bone-robbing disease and the leading cause of long-term disability. Fortunately, it’s never too early to bolster bone health—we’ll show you how on page 20.

We’ll also delve into RA-relieving remedies and offer all-natural solutions to seasonal allergies. Plus, check out our nutrient-packed breakfast bowls to power up your day.

Let’s make this summer the best one ever!

TM

EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Carrie Donahue EDITORIAL OFFICES

10040 W. Cheyenne Avenue Suite 170-161 Las Vegas, NV 89129 editorial@goodhealthlifestylesmag.com

Yours in health and happiness,

PUBLISHER

Kim Erickson EDITOR-IN-CHIEF

VISIT OUR WEBSITE:

GoodHealthLifestylesMagazine.com

Educational BOOKLET

Series

Check out our GHL Educational Booklet Series where our natural health experts dig into the details on Mother Nature’s healing botanicals and the best ways to use them for condition-specific support.

Find them free at your local health food store.

For general inquiries, email: info@goodhealthlifestylesmag.com

ViewALL ISSUES on www.Issuu.com

GHL257_05_2019

ANXIETY

6

PAIN

INFLAMMATION

ON YOUR TABLET

DIABETES

ANDROGRAPHIS

ON YOUR SMARTPHONE

Published by FreshLife Media, 10040 W. Cheyenne Avenue, Suite 170-161, Las Vegas, NV 89129. ©FreshLife Media. 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.

ON YOUR COMPUTER

IN PRINT

EVERY DAY can be a GOOD

Good Health TM

LIFESTYLES

HAIR DAY

Whether your hair is thinning or you’re just looking to sustain healthy growth, Hair Renew Formula™ is the safe, effective solution.

This award-winning formula combines millet seed oil with biotin to strengthen hair from the roots to the ends, making it noticeably softer, fuller, and more radiant.*

• ENERGIZES HAIR GROWTH AT THE FOLLICLE*

• NOURISHES THINNING HAIR*

• MAY REDUCE AGE-RELATED HAIR LOSS*

• SUPPORTS STRONGER, THICKER, HEALTHIER HAIR* EuroPharmaUSA.com7

*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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Good Health NEWS YOU CAN USE TM

LIFESTYLES

LIFE BY CHOCOLATE

Calling all chocoholics! Consuming small amounts of chocolate each week may work to lower the risk of a serious, yet fairly common cardiovascular condition known as atrial fibrillation. Recently published results in the journal Heart show that those who ate between two and six ounces of chocolate each week were 20 percent less likely to experience atrial fibrillation, also known as an irregular heartbeat. That’s because chocolate contains a considerable number of flavanols— compounds shown to have antioxidant, blood vesselrelaxing, and anti-inflammatory properties. Sweet!

Pokorney SD. Chocolate and prevention of atrial fibrillation: what is bad for the pancreas might be good for the atria? Heart. Volume 103, Issue 15. http://dx.doi.org/10.1136/heartjnl-2016-311026.

TRY A CUP OF

PAIN RELIEF

Feeling guilty about that second cup o’ joe in the morning? Don’t! New research published in the journal Psychopharmacology found that people who regularly consumed 170 mg of caffeine daily—about what you’d get in two cups of coffee—were able to tolerate pain better than those opting to go caffeine-free.

Overstreet DS. Higher habitual dietary caffeine consumption is related to lower experimental pain sensitivity in a community-based sample.

Psychopharmacology. 2018;235(11):3167-76.

100 The number of steps taken per minute to be considered a “brisk” walking pace.

Tudor-Locke C. How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review. British Journal of Sports Medicine.

2018;52:776-88.

EXERCISE CAN KEEP YOU YOUNG

It’s no secret that regular exercise can help you maintain a healthy weight and stay functional in the short-term. But how does a lifetime of physical activity impact your body? That’s what researchers set out to find in a study that examined the effects lifelong exercise had on individuals once they were older. The study’s participants began exercising in the 1970s and either continued for the next 50 years or quit as they aged. Remarkably, researchers found that the older exercisers’ muscles resembled those of much younger people. And in comparison to sedentary elderly subjects, the active group showed improvements in the number of capillaries and levels of certain enzymes that kept them young. Their aerobic capacities were also 40 percent higher than their idle counterparts. These results just go to show that sticking with that regular workout over the long haul can actually keep you young from the inside out!

Gries KJ. Cardiovascular and skeletal muscle health with lifelong exercise. Journal of Applied Physiology.

Nov 2018. https://doi.org/10.1152/japplphysiol.00174.2018.

8

TRAVEL SMARTER WITH OPC S

Good news for long-distance travelers! Recent research suggests that French grape seed extract may prevent and treat the deep vein thrombosis (DVT) that can stem from sitting for extended periods of time (think those 8+-hour transatlantic flights). The secret to its efficacy is grape seed’s high OPC content.

OPCs are powerful antioxidants that provide protection to arteries and discourage blood clots that can occur during long fights. Bonus?

OPCs also reduce inflammation that contributes to DVT. But for the most benefit, look for a tannin-free French grape seed extract.

Zhang Y. Antithrombotic effect of grape seed proanthocyanidins extract in a rat model of deep vein thrombosis. Journal of Vascular Surgery. 2011;53(3):743-53.

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LIFESTYLES

Because you should only feel

a tingle when you FALL IN LOVE.

Healthy Feet & Nerves

TM*

Supports healthy nerve function in feet, legs, and fingers.* 9 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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THE SECRET TO

SUMMER INJURY CARE Natural ways to ease the ouch Summer is a great time to explore the great outdoors. But it’s also the season when you’re more prone to accidents and injury. Check out these all-natural remedies to help you have the best summer ever!

Here’s what we think summer will be like…

Idyllic hikes in the mountains, canoeing down frothy rivers, or sitting by a crackling fire watching the fireflies.

Here’s what actually happens…

You fall during a hike, scraping your elbow or maybe spraining your ankle.

Or perhaps you burn your fingers lighting the grill in preparation for that backyard cookout. And then there are all those pesky bug bites! The truth is, more mishaps occur in the summer as people spend more time outside and are often more active. But with those extended daylight hours comes the 10

predisposition to cuts, bruises, scrapes and sprains. Summoning your inner Girl Scout or Boy Scout by having some first aid supplies on hand is a wise idea—and that includes being ready for those minor mishaps in your own backyard!

It’s Not a Kit Without This!

Most summer injuries aren’t severe enough to head to the ER, but they can put a damper on your fun. Along with bandages and an antiseptic, one of the most important items you can add to your first aid kit is a specialized comfrey cream from a plant known as Trauma Comfrey. With a rich history of providing healing throughout the ages, this first aid essential can extinguish inflammation and ignite cellular repair. It’s so valuable that the Trauma Comfrey plant—in the form of a topical cream—also deserves a

spot in your backpack, gym bag, purse, and glove compartment.

Comfrey Conundrum

Since ancient times, physicians counted on the comfrey plant to treat a wide array of issues including sprains, fractures, inflammation, gout, and burns. But over time, certain compounds in the herb called pyrrolizidine alkaloids (PAs) were found to damage the liver. Modern research shows that this damage can be extensive, even leading to a potentially serious condition called hepatic venoocclusive disease. Studies show the biggest risk comes from consuming comfrey orally. However, these harmful alkaloids can also be absorbed when the herb is applied topically.

Fortunately, a PA-free cultivated comfrey has been developed for topical use that provides all of the benefits with none of the dangerous side effects.

Good Health TM

How to Use Comfrey Cream

If you’ve ever experienced a sprain or strain, you likely discovered that there was little modern medicine could do beyond taping the injury and offering over-the-counter pain relievers and maybe a pair of crutches. Sometimes the injury takes weeks or months to heal, leaving you feeling helpless and frustrated. Luckily, a topical cream containing Trauma Comfrey not only relieves pain, it also speeds healing.

This unique type of comfrey is grown in the foothills of the Bavarian Alps without genetic modification. It’s effective and safe enough for children over four years old.

What about back pain? When you “tweak” your back, the outcome can be miserable! Studies show that the Trauma Comfrey plant has antiinflammatory properties that can help ease your suffering. In one double blind, placebo-controlled, randomized trial, 120 patients with upper or lower back pain used either a comfrey cream or a placebo three times a day for three days. On the fourth day, they performed standard exercises for assessing pain intensity. Those using the comfrey cream had an average 95 percent drop in pain. Those in the placebo group, however, experienced a mere 37 percent decrease in pain. The results also showed improvement while at rest, with the comfrey working in as little as an hour.

Another study involving 215 people showed similar results. In this study, the participants using the comfrey cream not only experienced less inflammation, they also reported better pain relief— relief that even outperformed NSAIDs like ibuprofen. But be careful when choosing your comfrey. There are more considerations beyond simply reaching for a PA-free cream.

LIFESTYLES

out. These products are similar to many items you may already have in your first aid kit that simply sit on the skin’s surface. Instead, look for a cream specifically formulated to penetrate the skin’s deeper layers. That’s where the herb’s phytochemicals do their healing—conferring their benefits to joints, muscles, and tissues. Choose a cream made with Trauma Comfrey that includes choline, rosmarinic

acid, and allantoin from the blossom, stems, and leaves of the plant—not the root which contains the highest concentration of PAs. Thankfully, summer revolves around much more than summertime injuries, but they do exist. Be prepared for the inevitable minor mishaps with a summertime first aid kit that includes a cream with Trauma Comfrey.

General Needs

• Comfrey cream containing PAfree Trauma Comfrey

• Non-latex disposable gloves

• Instant ice packs

Prep

• Emergency space blanket

Tools

• Tweezers • A ntiseptic wipes

•A lcohol pads

• Cotton swabs

Get Your First Aid Kit Ready!

• First Aid scissors

Peace of mind comes from being ready for anything that comes your way. Follow this list and you’ll be prepared for the months ahead.

• Safety pins

Bandages

• Disposable facemask

• Butterfly

A Comfrey That Works

Once you’ve found a comfrey cream that is PA-free, the next benchmark is absorption. If you’re considering an ointment made with petroleum, beeswax, or olive oil, you will miss

• F lashlight

• First aid instruction card

• Triangular

• Roller-type in 3- and 4inch widths

• Adhesive types in assorted sizes • Sterile gauze pads in various sizes plus surgical tape 11

IN DEPTH

NO

Rheum

FOR PAIN Natural relief for rheumatoid arthritis

by Holly Lucille, ND, RN Pain. Swelling. Stiffness. If you’re one of the 1.3 million Americans living with rheumatoid arthritis, you’re no stranger to the uncomfortable symptoms of this painful, progressive disease. The chronic discomfort that is synonymous with rheumatoid arthritis (RA) can significantly reduce your range of motion and mobility, greatly limit physical activity, and have a lasting impact on your overall quality of life.

RA is an autoimmune disease, which means it’s triggered when your immune system mistakenly attacks healthy tissues throughout your body. In the case of RA, your immune system causes chronic inflammation in your joints and contributes to the loss of cartilage and the thickening of synovial fluid— the lubricant that keeps joints operating smoothly. RA doesn’t just affect your joints, though. It’s a systemic disease, which means its impact may spread to other parts of your body, eventually affecting your nerves, skin, lungs, blood vessels, and heart.

DO YOU HAVE RA? Everyone experiences pain and inflammation from time to time. But for those with RA, the discomfort, swelling, and stiffness can last anywhere from six weeks to a lifetime and usually affect the same joints on both sides of the body. (For example,

12

if your right wrist is causing you pain, chances are your left wrist will, too.)

Overall, joints become harder to use and are especially painful in the morning. While many people feel stiff and sore upon waking up, those with RA can take several hours before feeling any relief. Other symptoms include warm, red joints and swelling. This is caused by the synovial fluid becoming thicker, making joints puffy and tender.

RA often begins in the hands, but can affect any joint throughout the body.

You may also feel more tired than usual, experience a loss of appetite, and start noticing signs of depression.

RA has no known cure, but there are a variety of treatment options available to make life more comfortable.

Unfortunately, conventional doctors often recommend prescription medications that come with a laundry list of possible side effects, some that are worse than the actual symptoms of the disease.

The good news? Prescription drugs aren’t your only option for treatment. It is possible to manage your symptoms with dietary and lifestyle changes. And nature has a number of powerful, scientifically

researched ingredients that have proven to be just as effective as some prescription meds. Best of all, these botanicals address the underlying cause of RA, without unwanted side effects and risk.

NATURAL HEALING Self-care is absolutely vital for individuals with RA, and doing things to proactively fight inflammation in your body is the first step to improving your quality of life. Now, more than ever, it’s important to eat a jointfriendly diet, get regular exercise, and manage your stress levels.

The first thing you should do is adopt an anti-inflammatory diet—which isn’t nearly as difficult as some people perceive. Yes, it’s important to limit (or eliminate) things like gluten, sugar, trans fats, and processed carbohydrates, but the list of healthy, antioxidant-rich foods that fight inflammation is long— and delicious! Foods that are high in sulfur—like onions, garlic, asparagus, and cabbage—can help repair cartilage and bone. Also, foods that are a part of the Mediterranean diet, like olive oil, leafy greens, and fish rich in omega-3 fatty acids, will also help lower inflammation throughout the body.

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LIFESTYLES

13

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Broccoli, cherries, and citrus fruits— among other fruits and vegetables—are also known for their ability to protect joints from free-radical damage.

While you might feel inclined to skip exercise due to pain and stiffness, research shows that moderate exercise will actually reduce the pain and swelling

At the top of the list of effective natural anti-inflammatories is curcumin. When taken in supplement form, this goldenhued “miracle” herb has the amazing ability to suppress cytokines, the substances secreted by the immune system that contribute to inflammation.

Research has shown that curcumin works better than most commonly prescribed NSAID treatments for rheumatoid arthritis. In 45 patients with active RA, results showed that curcumin outperformed the common prescription drug Voltaren in reducing tenderness and the swelling of joints. The participants took just 500 mg of an absorbable form of curcumin known as BCM-95 each day to equal the results of people taking 50 mg of Voltaren. The perk, of course, was that the curcumin caused none of the unwanted side effects associated with the prescription drug. In fact, 14 percent of people in the drug group of this trial had to drop out due to severe side effects, while zero participants dropped out of the curcumin group.

14

LIFESTYLES

you experience. It’s important to avoid joint-pounding workouts like running or tennis, but incorporating low-impact exercises like swimming, yoga, and cycling into your daily routine can help keep your pain at bay. Exercise is also important to help keep your weight in check, as carrying around extra pounds puts a greater burden on your joints.

Boswellia is an herb from India that has been used in Ayurvedic medicine for thousands of years for its amazing anti-inflammatory abilities. One of its most unique characteristics is that it’s one of the few herbs in nature with the ability to stop 5-LOX inflammation. This hard-to-treat inflammation is the cause of flare-ups in damaged joints.

But by modulating the 5-LOX pathway, boswellia actually stops inflammation, rather than just masking its painful symptoms.

Boswellia also helps joints heal faster and stops damage from progressing.

Choosing the right boswellia is critical. Like many botanicals, boswellia contains specific compounds that are associated with its beneficial effects. The best boswellia you can take is standardized to have at least 10 percent AKBA, the most anti-inflammatory component in boswellia.

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3 SUPERSTAR NUTRIENTS Since pain and inflammation are different for everyone, there’s not always a one-size-fits-all solution when it comes to relief. Thankfully, nature offers a bounty of natural pain-relievers and anti-inflammatories. Here are some proven favorites:

Hemp

The terms “hemp” and “CBD” are often used interchangeably, but technically CBD is a medicinal compound that comes from the stalks and seeds of a type of cannabis plant— usually referred to as hemp. Hemp products are popping up everywhere these days for their ability to provide a variety of health benefits— including pain relief for those with RA. The cannabinoids in hemp oil have a direct impact on the endocannabinoid system, which is the system responsible for controlling pain in the body. Cannabinoids are natural pain fighters because they have the ability to reduce inflammation and control the brain’s response to pain, without causing unwanted side effects.

British research found that patients with osteoarthritis and rheumatoid arthritis had elevated levels of endocannabinoids in their synovial tissue—the tissue located between joints—compared to participants without those conditions. It’s as though the body floods those particular regions with endocannabinoids in order to relieve the pain.

Research has shown that oral use of CBD can manage rheumatoid arthritis and other inflammatory diseases.

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. Visit her website at drhollylucille.com.

Good Health TM

LIFESTYLES

Go Beyond Krill and Fish Oil Vectomega® goes beyond other Omega-3s.

It delivers Omega-3s plus phospholipids and peptides to boost heart, brain, and eye health!*

High ratios of phospholipids Beneficial bioactive peptides EPA/DHA in the exact ratio required by the body Free from rancidity Freeze dried for longer shelf life Patented process

Choose Vectomega today for healthy results!

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

EuroPharmaUSA.com 15

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D O O BL AR G U S The lowdown on prediabetes—and why it can undermine your health

by Jacob Teitelbaum, MD Second chances rarely come in life, but if you’ve been diagnosed with prediabetes, consider it your wake-up call. Prediabetes, which affects 84 million Americans, is a warning sign that you’re on the road to developing type 2 diabetes. But by making some strategic lifestyle changes, you can reverse this path and regain good health.

The Sugar Sabotage

Prediabetes occurs when your blood sugar levels are higher than normal, but not high enough to be diagnosed with full-blown type 2 diabetes. A diagnosis means that you

slay the Sugar Dragon If you’ve ever tried to cut back on sugar, you know how incredibly difficult it is. Turns out, there’s a reason why.

According to researchers at Princeton University, sugar hijacks your brain, affecting the natural reward centers.

In fact, it’s estimated that sugar is eight times more addictive than cocaine! But getting your sugar fix doesn’t just affect your brain. Sugar also sends your blood sugar levels on a wild roller coaster ride that can lead to weight gain and prediabetic sugar spikes. Here are some ways to loosen the grip of the sweet stuff: 16

also have an underlying condition called insulin resistance. Insulin is a hormone produced by the pancreas that transports sugar (glucose) from the bloodstream to the cells to use for energy. When you are insulin resistant, your muscle, fat, and liver cells don’t respond properly to insulin and can’t easily absorb glucose from the bloodstream. In response, the pancreas pumps out more and more insulin in an effort to shove glucose into the resistant cells.

But over time, the pancreas loses its ability to compensate for the malfunction. As a result, glucose builds up in the bloodstream, circulating through your blood vessels instead of entering the cells.

According to the Centers for Disease Control and Prevention (CDC), moderately elevated blood sugar means that, without making healthy lifestyle changes, you may be more likely to develop type 2 diabetes within the next five years. But because prediabetes has no symptoms, it can often fly under the radar until you find you have type 2 diabetes.

Get Tested

Testing for prediabetes is a fairly simple process. A blood test, called an A1C test, will tell your health care provider critical information about your average blood sugar levels over the past three months. The A1C

HELLO my name is

Don’t go cold turkey.

Abruptly going sugar-free can lead to withdrawal symptoms like headache, anxiety, and mood swings. Instead, ease off sugar gradually.

Know all the names for sugar.

Common names for sugar include brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, highfructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar, maltose, lactose, mannitol, maple syrup, molasses, polyols, raw sugar, sorghum, sucrose, sorbitol, and turbinado.

test result is reported as a percentage.

The higher the percentage, the higher your blood glucose levels are. A normal A1C level is below 5.7 percent.

But here’s the rub. The A1C test is not as sensitive as other tests, like the fasting plasma insulin test. If this test is over 10 mIU/L it suggests insulin resistance even though it’s considered normal if it is under 25 mIU/L. The fasting plasma insulin level can identify how your body handles glucose after a meal—often before your fasting blood glucose level becomes abnormal.

If you have several risk factors for prediabetes, it’s wise to discuss having both a glycosylated hemoglobin and a fasting insulin test with your doctor.

Take Action!

What you eat can either feed prediabetes or starve it. That’s why the number one change you can make is to eat a healthy diet. Avoid added sugar, simple carbohydrates, and heavily processed foods of any kind. It’s also wise to watch your portions since the more you eat, the more insulin your body needs to produce. Instead, consider adopting a low-carb paleo or ketogenic diet. These diets provide healthy amounts of good-for-you fats, lean protein, and nutrient-dense vegetables instead of processed carbs.

Ditch simple carbs. Pastries,

cookies, muffins, and soft drinks offer little nutrition but are packed with added sugar that can spike your blood sugar levels. And since they’re not hard to identify, it’s easy to slash them from your diet.

This not only nourishes the body, it causes the body to use body fat and dietary fat for energy instead of sugar.

It’s also important to get moving!

Increasing the amount of physical activity you get is a major component in the prevention of prediabetes.

In addition to what it can do to strengthen your muscles, heart, and bones, exercise also helps you keep blood sugar levels in check. Doing both cardiovascular and strength training activities is the best way to balance a workout routine. Start slowly. Even 30 minutes of walking five times each week can get you on the track to a healthier future. Just make sure you choose an activity that you enjoy such as tennis, dancing, biking, or playing a team sport. This will help ensure that you stick with it. And don’t forget to include some resistance training. The latest research finds that weightlifting can improve blood sugar control.

Smart Supplements

Supplements can play an important role in managing blood sugar. One of particular note is an herb called Hintonia latiflora. Sometimes called “vegetable insulin,” Hintonia latiflora contains a neoflavanoid known as coutareagenin (COU) that decreases blood glucose levels, blood fats, and

Forget fakes. Chemical

sweeteners like aspartame or saccharin provide a sweet taste without calories, so when you eat or drink these foods, your hunger isn’t satisfied. A study in the journal Trends in Endocrinolog y & Metabolism reports that drinking just one diet soda a day is linked to weight gain and diabetes.

FasCtTS FA

1 3 in

people have PREDIABETES.

9 out of every 10

of them AREN’T

AWARE

they have the condition.

Prediabetes increases the risk for

HEART DISEASE and STROKE, as well as type 2 diabetes.

Without LIFESTYLE CHANGES

15 -30% of prediabetics will develop type 2 diabetes WITHIN 5 YEARS.

Watch out for hidden sugar.

Cough syrups, chewing gum, tomato sauce, baked beans, soups, salad dressings, and lunch meats often contain added sugar.

17

YOU MAY HAVE

PREDIABETES IF: •Y ou are 45 YEARS old or older •Y ou are OVERWEIGHT • Y our body STORES FAT primarily around the abdomen •Y ou have a FAMILY HISTORY of type 2 diabetes •Y ou live a SEDENTARY life •Y ou live for the DOLLAR MENU (frequently eating high-carb, sugarfilled processed food) •Y ou have HIGH BLOOD PRESSURE or cholesterol •Y ou have a history of HEART DISEASE or stroke •Y ou’ve had gestational diabetes or gave birth to a 9+ POUND baby •Y ou’re a woman with polycystic ovary syndrome (PCOS) or high testosterone levels •Y ou’re a man with a

TESTOSTERONE LEVEL under 500 ng/dl (though your doctor may say it’s normal if it’s over 240 ng/dl)

•Y ou are African-American, Asian-American, Hispanic/ Latino, Native American, or a Pacific Islander 18

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LIFESTYLES

blood pressure. Thanks to ultrasound measurements, scientists have found that COU can safely: •M etabolize carbohydrates and sugars by delaying glucose absorption •D ecrease blood glucose concentrations •C hange calcium and potassium levels that stiffen blood vessels • Dilate blood vessels by relaxing the rings of tight muscle bands inside vessel walls • Stimulate healthy insulin secretion •R educe A1C levels by as much as 10 percent One Hintonia latiflora study followed 177 patients with prediabetes or mild type 2 diabetes for eight months.

During the study, patients were evaluated every two months on various parameters including A1C, fasting glucose, and postprandial blood sugar (glucose measured after a meal), as well as common symptoms associated with diabetes, such as neuropathy.

At the end of eight months, researchers noted that A1C improved by a dramatic average of 10.4 percent, fasting glucose improved an average of 23.3 percent, and post-meal glucose improved an average of 24.9 percent. Impressive to say the least!

When choosing a Hintonia latiflora supplement, look for a clinically studied form that delivers 20 mg of polyphenols from Hintonia latiflora bark extract when taken three times daily. The supplement should also provide B-vitamins, folic acid, chromium, zinc, and vitamins C and E. These ingredients help protect against oxidative damage to blood vessels, stop nerve damage, and keep your metabolism functioning the way that it should.

Because elevated blood sugar can lead to oxidative damage throughout the body, a powerful antioxidant is also essential. One free-radical fighting superstar is French grape seed extract. Rich in a family of chemicals known as oligomeric proanthocyanidin complexes (OPCs), a randomized, placebo-controlled trial that appeared in the British Journal of Nutrition found that grape seed extract boosted antioxidant levels in the blood, suppressed the oxidation of LDL (bad) cholesterol, and reduced post-meal blood sugar concentrations compared to a placebo among a group of middleaged people with metabolic syndrome (another condition that is often a precursor to type 2 diabetes). Earlier animal studies also suggest that the OPCs in grape seed extract help to balance blood sugar while also decreasing cholesterol levels and oxidative stress to the liver. But not all grape seed extracts optimize these benefits. It’s important to choose a tannin-free supplement that provides only low molecular weight OPCs for maximum absorption and bioavailability.

By opting for a whole-foods, lowcarb diet, increasing your level of physical activity, and taking targeted supplements, you can greatly increase your chances of preventing—and even reversing—prediabetes. After all, it’s never too late to start making good health a priority.

vitality101.com.

Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets including The Complete Guide to Beating Sugar Addiction.

Visit his website at

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LIFESTYLES

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

HEALTH!

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.

YouTube.com/TerryTalksNutrition

Examples of informative webinars on YouTube: Terry Lemerond: Better Than Chemo: Grape Seed Extract & Curcumin for the Prevention and Treatment of Cancer Holly Lucille, ND: Not Your Mama’s Turmeric!

Jacob Teitelbaum, MD: The Lyme Disease – Fibromyalgia Connection 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: CBD and Hemp, Curcumin and Cancer, Thyroid and Adrenal Problems, Diabetes, Cholesterol, Aging, Weight Management, Natural Pet Health, and so much more!

Terry Lemerond —Natural health pioneer and expert with over 45 years’ experience including industry “firsts” in research, botanical standardization, and innovation.

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

19

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LIFESTYLES

Don’t fall victim to osteoporosis

Most people think of osteoporosis as an old woman’s disease. Marked by hip fractures and the distinctive “dowager’s hump,” the statistics for osteoporosis are truly astounding. According to the International Osteoporosis Foundation, osteoporosis affects one in three women and one in five men over the age of 50.

And it just becomes more serious with each passing decade. But while the signs of osteoporosis—you’re not quite as tall as you used to be, you suffer from frequent back pain, and you’re more prone to fractures—may not show up until your 60s or older, the disease actually begins much earlier. In fact, you can begin to lose more bone than your body can make by the time you celebrate your 40th birthday!

Bone Basics Although many people think of the skeleton as an unchanging structure, bones are living, growing tissues. Bone 20

consists of a strong, flexible mesh of collagen fibers (proteins that form a soft framework) and calcium phosphate (a mineral that hardens the framework).

Throughout a person’s lifetime, healthy new bone is added to the skeleton and old bone is removed, a process known as remodeling.

Bone remodeling involves two types of bone cells. Osteoblasts create new bone cells, while osteoclasts are responsible for removing old cells from the skeleton.

This delicately balanced process is carefully regulated by many of the hormones and nutrients in our body such as estrogen, progesterone, calcium, and vitamin D. When you are young, new bone is added faster than old bone is removed.

As a result, bones become larger, stronger, and more dense until they reach peak bone mass. Peak bone mass tends to occur in your 30s. After this,

however, the bones lose increasing amounts of protein and minerals—more than they can build up. Over time, bones become thin and porous. When bones turn porous enough, they become vulnerable to fractures, even under the normal stresses of everyday living.

Bad to the Bone Once bone loss starts, a woman can lose one-half to one percent of her bone mass each year. After menopause, the rate of bone loss is even greater because of the abrupt drop in estrogen.

During the decade after menopause, it’s estimated that women lose up to three percent each year. As a result, many women will develop small fractures in their spine, causing pain and a shrinking in height.

Men also start to lose bone mass around age 40 (approximately three to five percent per decade). However, men

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have approximately 30 percent more bone mass than women, thanks largely to the male hormone testosterone.

As a result, their bones remain thicker and stronger far longer than those of women. This translates into considerably more osteoporosis-related fractures in women than in men. In fact, after menopause, bone loss in women accelerates so quickly that an average woman in her 70s has lost half her bone mass while a man of the same age suffers a loss of only 14 percent.

Bone Builders Fortunately, there’s plenty you can do to bolster bone health when you’re young and to slow bone loss in your later years, starting with your diet. Along with calcium-rich foods like full-fat dairy and leafy greens, research suggests that loading up on fruits and vegetables can provide

LIFESTYLES

types of exercise not only enhances bone mineral density, it also helps to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures.

Supplements also play a key role in bone health. But don’t think you can simply pop a calcium supplement and call it a day. Just like raising a child, maintaining strong bones takes a village (of nutrients). Here’s what you need: Start with calcium. About 99 percent of the calcium in your body can be found in the bones and teeth. Yet, as you age, hormonal shifts can pull calcium out of bones. Add in certain lifestyle habits and your bones may not be getting the calcium they need.

But not all calcium supplements are effective. Calcium carbonate, the cheapest and most popular type of supplement is very poorly absorbed,

Get Tested!

Approximately 34 million Americans over age 50 have thinning bones—a preosteoporosis condition called osteopenia. Osteopenia has no symptoms, but as bones get thinner, the risk of fracture increases. Without a bone density test, a broken hip may be your first clue that osteopenia has progressed to osteoporosis.

If you haven’t had a bone density scan recently, ask your doctor to schedule you for one. The best way to check for osteopenia is with a test that uses dual-energy X-ray absorptiometry (DEXA).

Bone density that’s lower than normal may be diagnosed in either your hips or your spine.

What does your score mean?

T-SCORE

0

A T-score of -1.0 or above is normal bone density.

-1 critical antioxidants that stimulate bone development. The effect is so pronounced that one tissue culture study found that the colorful polyphenols in fruits and vegetables stimulated osteoblast activity 20-fold while calcium alone only increased bone growth 6-fold.

Routinely participating in weightbearing exercise like walking, dancing, or high-impact aerobics works your skeleton against gravity. Over time, this can help strengthen bones. The National Osteoporosis Foundation notes that resistance training using weights or your own body weight also helps protect against osteoporosis. Pairing these two

providing only about 10 percent absorption. Calcium citrate is 27 percent more absorbable. And calcium bisglycinate chelate has an even better rate of absorption at 40 percent. Typical

-2

daily dose: 1,000 mg.

Add in vitamin D. Taking the sunshine vitamin not only boosts calcium absorption, it also helps maintain healthy blood levels of calcium and phosphorus. But opt for the D3 form of this fat-soluble nutrient instead of D2. Studies show that D3 is better at improving and maintaining vitamin D status in the body. Typical

-3

A T-score between -1.0 and -2.5 means you have low bone density or osteopenia.

A T-score of -2.5 or below is a diagnosis of osteoporosis.

daily dose: 2,000 IU.

21

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LIFESTYLES

Include magnesium. A lack of magnesium may contribute to osteoporosis in several ways, including lowering the production of vitamin D. Magnesium also works with calcium to create osteoblasts that contribute to healthy bone mass. According to a recent study in the European Journal of Epidemiolog y, healthy magnesium levels may also reduce the risk of fracture. The best ratio of calcium to magnesium is 2:1. Typical daily dose:

Manganese matters too. This often overlooked mineral acts as a co-factor in the formation of bone cartilage and bone collagen, as well as in bone mineralization. Typical daily

400-800 mg.

Strontium, an unsung bone builder. Strontium strengthens bones

Kick up your vitamin K. This fatsoluble vitamin modulates proteins involved in bone formation, and studies have linked a higher intake of vitamin K to fewer fractures. There are two types of vitamin K—K1 and K2. K1 aids in forming important proteins that promote bone growth and strength.

K2 is important to the remodeling process. Make sure to take vitamin K with a meal containing some fat to enhance absorption. Typical daily dose: 90 mcg of K1 and 45 mg of K2.

Bone up on boron. Recent research reveals that boron is essential for the proper metabolism and utilization of the major bone nutrients—calcium, magnesium, and vitamin D. Typical

dose: 2-5 mg.

Stronger bones with silica. This mineral carries calcium into bones and prevents calcium from leaching out of bones. Typical daily dose: 20-40 mg.

by boosting the formation of healthy bone cells while also slowing down the removal of old bone cells. Just make sure you don’t take it at the same time you take your calcium supplement. Both minerals use the same pathway in the intestinal tract, so taking them together can reduce the amount you’ll absorb.

Typical daily dose: 680 mg.

Don’t forget zinc. Zinc is essential for healthy bone mineral density. Proper calcium absorption also depends on zinc. In addition, this trace mineral is critical for bone healing and increased amounts are found at the sites of bone repair. Typical daily dose: 8-11 mg.

daily dose: 3-6 mg.

Uncontrollable Risk Factors:

• Being a woman • Postmenopause • Being Caucasian or Asian • Having a small frame • Family history

Risk Factors You Can Control:

• Poor diet • Lack of weight-bearing exercise • Cigarette smoking • Excessive alcohol or soda consumption • Low vitamin D levels

22

The Fosamax Fail

Bone-building pharmaceuticals called bisphosphonates (Fosamax, Boniva, Actonel, etc.) are often prescribed for osteoporosis. They work by slowing down the removal of old bone cells. Yet studies show that these drugs are ineffective when taken on a long-term basis. What’s more, a recent study published in the journal Nano Letters found that bisphosphonates create abnormal bone formation and actually disrupt healthy bone remodeling. Adding insult to injury, other research shows that these drugs double the risk of esophageal cancer and the risk of vision loss, and cause a painful condition called osteonecrosis of the jaw.

Fortunately, there are healthier alternatives for the prevention and treatment of osteoporosis.

While this list of nutrients may feel a bit exhaustive, you don’t need handfuls of pills to keep your bones healthy. Comprehensive bone health supplements often include calcium, vitamins D and K, magnesium, manganese, boron, and zinc. Adding a supplement that provides 20 mg of plant-sourced silica can boost calcium absorption by 50 percent and also helps maintain an ideal calcium balance in bones. If you have been diagnosed with bone loss, consider adding strontium to the equation as well.

When it comes to keeping your skeleton strong, it’s never too early to bone up on healthy habits. Remember, the healthier your bones, the more active you can be for a lifetime.

The Answer to Healthy A1C Levels*

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SUCONTRAL D ®

SUPPORT FOR: • Healthy A1C Levels† • Healthy Insulin Function and Glucose Support • Carbohydrate Metabolism*

Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 60 years of German research.*†

60

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†Supports healthy levels already within normal range.

0

*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.

Years

23

Inside

ANIMAL HEALTH

HOT

DOG !

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LIFESTYLES

1) OTHER HYDRATION SOURCES

5 summer-smart strategies to keep your pet safe

3) NAKED DOGS

Think about sporting a fur coat all summer long. Or walking barefoot on hot pavement.

Those are just a couple of summertime problems your dog has to deal with. Talk to your vet about clipping or shaving your dog, using sunscreen (a dog’s nose is especially vulnerable to sunburn), and proactive ways to control fleas and ticks. Your vet can tell you what is appropriate for your particular pet.

by Carrie Donahue, DVM As we head into the “dog days of summer,” it’s important to remember that the choices you make for your dog can have a significant impact on his or her well-being and comfort level. Here are five summertime specifics that can keep your pup safe and cool all season long.

Carrie Donahue, DVM, is a holistic veterinarian and owner of Full Circle Holistic Veterinary Care in Madison, WI. Her mission is to improve the lives of companion animals by empowering pet owners to use a common-sense, holistic approach to health and well-being.

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2) SEAT BELTS FOR YOUR PET

You know how important it is to give your dog plenty of water as the weather heats up. But, have you You wear a seat belt, but what thought about also giving them about your dog? There are dog seat wet food as opposed to dry belt safety harnesses on the market kibble? A nutritious wet food that can provide you with peace of mind has the extra moisture that can when it comes to travel. Do your research help keep your dog hydrated. because they vary in effectiveness, however, Looking for more canine they can save a life and are worth your hydration ideas? Freeze chew consideration. Dogs who roam in the car toys and water in an old Bundt can lead to distracted driving and pan or bucket. Run hot water over more accidents—another plus the pan to release the icy “dogcicle” to securing your dog. and set it in a shady spot to provide your furry friend with a fun summer treat.

4) CITY AND COUNTRY CRITTERS

Even if you live in the city, there are a variety of summertime dangers for your dog including spiders, scorpions, mosquitos, bees, and wasps. If not protected, your dog may be at risk for heartworm, Rocky Mountain spotted fever, Lyme disease, and more. Ask your vet about the creepy crawlies in your neighborhood and what do to if your dog has an encounter.

Snakes inhabit untidy yards and unruly bushes, so keep your yard debris-free for your family and your dog. Call your vet immediately if your pet gets a snakebite.

5) THE NOISE OF SUMMER

From the fireworks on the 4th to travel to grooming appointments, summer is prime time for pet anxiety.

However, a recent discovery can help your dog feel calm without relying on drugs. This canine supplement comes from a specially cultivated root extract of Echinacea angustifolia. While you may be familiar with the other compounds in echinacea that are used for immune support, research has discovered unique brainspecific compounds in this particular cultivation that bind safely to brain receptors and foster feelings of calm. Look for a formula that contains Echinacea angustifolia root extract (EP107).

It’s a safe, easy, and an excellent alternative for an anxious dog.

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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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D E C O D E

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YO U R S U P P L E ME NTS Your favorite health food store has plenty of supplements.

But trying to figure out which nutrient is the best—decoding them—can be tricky. Here is a codebook for three of the most widely used and most important natural ingredients.

n: Vitami

K2

WHAT IT IS:

Vitamin K2, or menaquinone, is one of two forms of vitamin K.

l: Minera

Silica WHAT IT

MAIN USE:

WHERE IT COMES FROM:

Food sources include the fiber component of grains and the skin of fruits and vegetables.

Dietary intakes are typically low because most processed foods eliminate those sources.

WHERE IT COMES

Vitamin K2 is found in fish, meat, eggs, cheese, and the traditional Japanese fermented food natto.

WHAT TO LOOK

Look for a clinically studied menaquinone (K2) derived from natto, like MenaQ7.

FOR:

22.5 - 45 MG DAILY

The best silica is waterextracted from the above-ground parts of the horsetail plant during spring.

cal: Botani

Andrographis WHAT IT IS:

Known as the “King of Bitters,” andrographis is an annual herb with powerful beneficial compounds.

WHERE IT COMES FROM:

Andrographis is native to India and Southern Asia.

MAIN USE: MAIN USE:

Bone, cartilage, and collagen building. Silica helps bring more calcium into the bones—boosting absorption by up to 50 percent— and allows less calcium to leach away from the bones. It also promotes healthy hair, skin, and nails.

WHAT TO LOOK FOR:

DOSAGE LEVEL:

26

Silica is a common mineral.

IS:

FROM:

Cardiovascular health and bone density. Vitamin K2 activates proteins that transport calcium through the bloodstream and ensure that it absorbs into your bones. K2 also reduces calcium buildup in your arteries and aids in blood clotting.

LIFESTYLES

DOSAGE LEVEL:

At least

20 MG daily to prevent deficiency, and 40 mg daily to build bones as a stand-alone supplement.

Andrographis is best recognized for being an immune-boosting botanical, quickly reducing the intensity and duration of cold and flu symptoms.

Beyond that, andrographis soothes digestive disorders, fights inflammation, protects the structure of joints, reduces blood pressure, stops viruses, and inhibits tumor growth. After years of mostly flying “below the radar” in the United States, andrographis is rapidly becoming one of the most popular supplemental herbs in the marketplace.

WHAT TO LOOK

Look for a leaf and stem extract that is standardized for andrographolide, its key—and most tested— component.

FOR:

DOSAGE LEVEL:

400 MG daily, standardized for 80 mg of andrographolide.

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LIFESTYLES

TRAUMAPLANT The Cream EVERYONE NeedS!

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®

t o Hopics

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LIFESTYLES

T

What’s buzzy in the world of natural health You Put What Where?

A group called the Botanical Adulterants Prevention Program has proposed a Best Practices Standard Operating Procedure for the Disposal/Destruction of Irreparably Defective Articles.

Confused? In a nutshell, all this tongue-twisting verbiage means is that these folks are trying to enhance the quality of dietary supplement ingredients. It’s a step toward calling out imposters and leveling the playing field for legitimate, responsible, and ethical ingredient suppliers who have been on the losing end against competitors selling inferior ingredients at ridiculously low prices. That’s adulteration, pure and simple, and the good guys aren’t having it anymore. Best of all, the consumer ends up being the winner! You still get what you pay for and nothing is more expensive than a product that doesn’t work. Mic drop.

Everything Old Is New Again…

An interest in natural medicines continues to skyrocket as people do their own research on herbal products.

The day of “because my doctor said so” are in the rearview mirror as more consumers decide to take their well-being into their own hands.

Something else helping to push the life-hacking movement forward? Just listening to the long list of side effects featured on pharmaceutical ads. An industry commitment to ongoing research that validates herbal and botanical safety and effectiveness simply adds to consumer enthusiasm.

NEW & IMPROVED

And Now It Fizzes!

Supplements? Yes, please. But watch what’s coming! Soon teas, snacks, beverages of all sorts and more will be bursting with your favorite herbal ingredients. But before you reach for that “new and improved” product, check how much of the ingredient you are actually getting. Jumping on bandwagons can often be very misleading.

28

I Might Be Healthier Than You…

Ask two different people what “healthy” is and you’ll get two different answers. Ask 200, and well, you get the picture. A recent study by Cleveland Clinic and Parade magazine found that most consumers are confused as to what’s healthy and are looking for guidance about their own health choices. The percentage of people who want help figuring out the best methods for improving their health—66 percent. And 72 percent (wrongly) think exercise is more important than diet. In addition, 67 percent of Americans believe you can balance being healthy even when dealing with a chronic illness.

Overall, the desire for better health is a step in the right direction, even if the GPS needs a little modification.

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BUILD A BETTER

LIFESTYLES

BREAKFAST Wake up breakfast with these nutritious, delicious bowls!

If your idea of a breakfast bowl is something that simply holds your corn flakes, have we got news for you! Today’s new spin on breakfast bowls combines serious nutrition with good taste to help jump-start your day.

For the bowl

For the Pico de Gallo

2 eggs, poached or fried

1 large tomato, chopped

1 avocado, pitted, peeled, and sliced

½ red onion, minced

2 tablespoons avocado oil

½ cup cilantro, chopped

½ red onion, minced

1 jalapeno (or more if you like it spicy), seeded and minced

4 cups cauliflower, riced

1 lime, juiced

Salt and pepper, to taste

Salt and pepper, to taste

Heat the oil in a large skillet over medium heat. Add the cauliflower and half the red onion. Sauté, stirring frequently, until tender. Season with salt and pepper and set aside. If making ahead, store in a covered container and refrigerate until needed.

1

To make the Pico de Gallo, combine all ingredients in a medium bowl. Cover and refrigerate until needed.

2

Pico de Gallo Breakfast Bowl SERVES 2

Deconstruct your breakfast burrito with this low-carb recipe that provides all of the flavor in a nutrient-packed grain- and dairy-free version. By cooking the cauliflower rice and making the pico de gallo the night before, you can whip up this south-of-the-border breakfast in mere minutes!

30

When you are ready to assemble the bowls, place half the cauliflower rice in the bottom of each bowl. Top with avocado and Pico de Gallo.

3

Prepare eggs as desired, making sure the yolk remains runny.

Gently place an egg on top of each bowl. Serve immediately.

4

Per serving: Calories 421; Total Fat 30g; Carbs 29g; Protein 15g; Sodium 121mg; Sugar 13g

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Apple-Cinnamon “No Oats” Oatmeal SERVES 2

LIFESTYLES

Berry Good Breakfast Bowl SERVES 4

Missing your bowl of oatmeal since going keto or paleo? Try this creamy, fruit- and veggie-filled option instead! Our version is grain-free, gluten-free, dairy-free, nut-free, and vegan to ensure you’re getting all the delicious goodness without common allergens or pro-inflammatory ingredients.

Super-quick to assemble and totally customizable, this delicious breakfast bowl is rich in healthy fats and free-radical fighting antioxidants. Stirring in a scoop of vanilla protein powder can turn this bowl into the perfect post-workout meal.

1 cup shredded coconut

1 banana, sliced

1 banana

2 tablespoons walnuts, chopped

1 teaspoon cinnamon

2 teaspoons hemp hearts

1 cup canned butternut squash purée

½ cup unsweetened full-fat coconut milk

½ cup unsweetened full-fat coconut milk Pinch salt

1 cup mixed berries of choice

1 apple, peeled, cored, and chopped T oppings (optional): cacao nibs, berries, chopped nuts, seeds Place all the ingredients up to and including the salt in a food processor or blender. Purée until combined and almost smooth.

Divide the berries, bananas, and nuts between two serving bowls.

1 2

Sprinkle with hemp hearts.

3

*Feel free to add chopped apples, apricots, chia seeds, cacao nibs, additional nuts, or a scoop of vanilla protein powder to make this bowl your own!

Pour coconut milk over the top and stir to mix.

Per serving: Calories 299; Total Fat 11g; Carbs 25g; Protein 6g; Sodium 10mg; Sugar 12g

1

Spoon into serving bowls and stir half the chopped apples in to each bowl. Add the toppings of your choice.

Serve immediately.

2

Per serving: Calories 357; Total Fat 21g; Carbs 48g; Protein 5g; Sodium 20mg; Sugar 20g

Kale and Butternut Squash Healing Breakfast Bowl

4 eggs, fried

SERVES 4

1 cup sauerkraut

Wake up to the perfect combination of protein, veggies, and healthy fats with this hearty breakfast bowl featuring beta carotene-rich butternut squash, vitamin K-dense kale, and probioticpacked sauerkraut. Take it up a notch with a sprinkling of crumbled bacon just before serving.

1 tablespoon coconut oil 1 small red onion, diced 1 garlic clove, minced (2) 10 oz. bags of frozen cubed butternut squash 1 bunch kale, chopped 1 teaspoon dried oregano ½ teaspoon turmeric ¼ teaspoon cinnamon Salt and pepper, to taste 1 tablespoon ghee

1 Haas avocado, pitted, peeled, and sliced

In a large skillet, melt the coconut oil over medium heat. Sauté the onion until translucent.

1

Add the garlic and butternut squash, sautéing until the butternut squash is slightly browned.

2

Add the kale, oregano, turmeric, and cinnamon to the pan. Stir to mix and cook until the kale is wilted.

3

Divide the vegetables between four bowls. Set aside.

4

Wipe out the skillet. Melt ghee in the skillet, then fry the eggs until the whites are set, but the yolks are still runny. Top each bowl with one egg.

5

Add ¼ of the avocado slices and ¼ cup of sauerkraut to each bowl.

Serve immediately.

6

Per serving: Calories 270; Total Fat 15g; Carbs 28g; Protein 14g; Sodium 460mg; Sugar 6g 31

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ALT ERNATIVE

MEDICINE CHEST SAY GOOD-BYE TO SEASONAL ALLERGIES If you suffer from seasonal allergies, this time of year isn’t all sunshine and rainbows. In fact, late spring and early summer can be downright miserable for those sensitive to pollen, grass, mold, and ragweed.

These common allergens invade nasal passages and the respiratory tract, triggering inflammation, watery eyes, runny noses, headaches, and many other uncomfortable symptoms. Many seasonal allergy sufferers often experience a loss of sleep and a decline in daily productivity as well. Over-the-counter meds may offer a bit of relief, although many come with a long list of unwanted side effects like drowsiness and dry mouth. Some researchers believe that the long-term use of allergy meds containing decongestants may even be to blame for an uptick in dementia. Thankfully, there are safe and effective herbal remedies that can help take the misery out of allergy season so you can once again enjoy the fresh air, budding blossoms, and abundant sunshine of the season!

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LIFESTYLES

Probiotics:

Perhaps the most important supplement you can take when it comes to relieving hay fever is a probiotic that contains gut-friendly bacteria like Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum. A large percentage of your overall immune function takes place in your digestive tract, so balancing your intestinal microflora is the best way to get to the actual source of chronic allergy issues. According to research, probiotics appear to have the ability to promote a regulatory response to allergens in the body, rather than an inflammatory response. When choosing a probiotic, look for a product that contains the bacteria listed previously. And remember that having a big number of healthy bacteria is less important than making sure you get the right strain of healthy bacteria. Probiotics work best when taken daily, so don’t wait until your allergies have already been triggered.

Quercetin: Quercetin is a powerful antioxidant that shows tremendous promise in fighting seasonal allergies naturally.

It has the unique ability to slow down the release of histamines in the body, which means it can decrease symptoms like coughs, watery eyes, hives, and runny noses. (Histamines are the chemicals released by your immune system in response to allergens.) Quercetin is also a powerful anti-inflammatory. You can actually get plenty of quercetin from eating a healthy diet, as it is present in a variety of plant foods including broccoli, citrus fruits, leafy greens, apples, berries, and peppers. However, you can also incorporate a supplement into your daily regimen for added support. In addition to relieving hay fever symptoms, quercetin has also been shown to support a healthy heart and lower the risk of certain types of cancer.

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Boswellia:

Butterbur:

Many experts have proclaimed this amazing herb to be one of the world’s most effective natural medicines based on its unparalleled ability to fight specific inflammation in the body— including the inflammation that triggers hay fever symptoms. For those dealing with allergy-related respiratory issues, boswellia offers relief by opening airways and reducing swelling in the bronchial and nasal passages.

This was proven in a clinical trial involving 40 patients with bronchial asthma. Patients took either 300 mg of boswellia or a placebo three times a day for six weeks. At the end of the study, 70 percent of the participants who had taken boswellia showed significant improvement of symptoms, compared to just 27 percent in the placebo group. Look for a boswellia product that is standardized to contain 10 percent AKBA for best results.

Another natural solution for hay fever symptoms is butterbur, a plant extract used traditionally to treat bronchitis, excess mucus, migraines, and even asthma. This is due to its ability to decrease inflammation throughout the body—especially in the sinus and respiratory cavities— and relieve spasms. The one thing to keep in mind when turning to butterbur for seasonal allergy relief is that some preparations of the herb contain pyrrolizidine alkaloids

(PAs), which can actually damage the liver. Only take a butterbur product that is clearly labeled PAfree to ensure your safety. Research suggests that butterbur may be as effective as taking 10 mg per day of cetirizine (Zyrtec) or 180 mg per day of Fexofenadine hcl (Allegra).

If you’re interested in trying a natural alternative to relieve your allergies, look for a butterbur standardized to 8 mg of total petasin, its active ingredient.

Nettle: Nettle, often referred to as “stinging nettle,” is a highly effective treatment for seasonal allergies. This is because it contains active compounds that naturally fight inflammation and possibly reduce the amount of histamine that is produced by the body in response to an allergen. One study of 98 participants tested a freeze-dried preparation of nettle on allergic rhinitis (inflammation caused by allergens).

When participants recorded their daily allergy symptoms, relief rated much higher among those taking the nettle than those taking a placebo. Experts say that the best way to reap the benefits of nettle during this time of year is to start consuming it a couple of months before allergy season. However, studies also show that a dose of 300 mg twice per day can help relieve symptoms in as little as 15 minutes.

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Research Roundup

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.

Heart-Protecting Probiotics

THE STUDY ABSTRACT:

Lactobacillus plantarum DR7 Reduces Cholesterol via Phosphorylation of AMPK That Down-regulated the mRNA Expression of HMGCoA Reductase.

Hypercholesterolemia is one of the primary risk factors for cardiovascular diseases. The use of lactobacilli probiotics to reduce blood cholesterol levels have been extensively reported. However, more information is needed to evaluate the possible mechanisms involved and to identify possible targets for further therapeutic development.

In this study, strains of lactobacilli

were screened based on the ability to assimilate cholesterol, and prevention of cholesterol accumulation in hepatic (HepG2) and intestinal (HT-29) cells. Cell free supernatant (CFS) from Lactobacillus plantarum DR7 showed a higher ability to assimilate cholesterol, reduction in cholesterol accumulation in both HepG2 and HT-29 cells, accompanied by reduced mRNA expression of HMG-CoA reductase (HMGCR) in HepG2 (p<0.05), compared to other lactobacilli. The reduction of HMGCR expression was also diminished in the presence of an AMPK inhibitor (Compound C), suggesting that L. plantarum DR7 exerted its effect via the AMPK pathway, typically via the phosphorylation of AMPK instead of the AMPK mRNA expression in HepG2 (p<0.05). Altogether, our present study illustrated that lactobacilli could exert cholesterol lowering properties along the AMPK pathway, specifically via phosphorylation of AMPK that led to reduced expression of HMGCR. Source: Lew LC, Choi SB, Khoo BY, Sreenivasan S, Ong KL, Liong MT. Korean J Food Sci Anim Resour. 2018 Apr;38(2):350-361.

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WHAT IT MEANS TO YOU:

While cholesterol may not be the culprit for cardiovascular conditions, and the oxidation of cholesterol and its inflammatory effects on arteries is becoming better recognized as a threat to heart health, many people still feel that their cholesterol numbers are too high.

Probiotics—the “good bacteria” found in yogurt and other fermented foods— are well-studied and almost universally known for working digestive magic.

They stop symptoms of intestinal bowel disorders, gas, bloating, diarrhea, and constipation and have generally been embraced by conventional medicine and the public alike.

However, probiotics also show an ability to lower cholesterol deposits in the liver and intestines, effectively flushing it from the body. In a sense, they act as a detoxifier of cholesterol through very specific pathways in the hepatic and digestive systems. The probiotic bacteria studied here, L. plantarum, has a strong reputation in a variety of strains for bolstering the immune system, stopping harmful bacteria, and of course, easing digestive diseases.

But yogurt may not be your best bet for probiotic protection. Another recent review stated that probiotics in capsule form may be superior to yogurt for heart-healthy effects. Bear in mind that you don’t necessarily need the highest count of probiotics in your supplement, you just need effective probiotics, including L. plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum.

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