Good Health Lifestyles - Oct. 2018

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Good Healthh A TASTY NEW TWIST ON TRADITIONAL HOLIDAY FAVORITES PAGE 30

FALL 2018

MENOPAUSE MAKEOVER! Best strategies to manage your midlife change

TUNE-UP YOUR THYROID Page 8

4 BEST

BLOOD SUGAR BALANCING NUTRIENTS Page 34

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THE WOMEN’S HEALTH ISSUE KRISTI FUNK, MD

on empowering women and outsmarting breast cancer naturally

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contents

16

30

22

FEATURES

GOOD EATS

DEPARTMENTS

16 Managing Menopause Smart strategies for a natural change of life.

26

8

22 The Breast Doctor Celebrity doctor Kristi Funk, MD, shares her best advice for healthy breasts.

IN EVERY ISSUE 6 News

You Can Use

36 Research

Roundup

34 4

NUTRITION

Busting Common Nutrition Myths

Thyroids Behaving Badly

Cutting through the hype on 5 falacies.

30 The New Holiday A modern twist on traditional favorites.

HEALTH MAKEOVER

Table

Best nutrients to restore healthy thyroid function.

10

INSIDE ANIMAL HEALTH

Canine Anxiety

Soothing tips for your panicky pup.

14

IN DEPTH

Seize the Day

New strategies for epilepsy management.

34

ALTERNATIVE MEDICINE CHEST

Healthy Blood Sugar

4 blood sugar-lowering solutions.

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Good Health LIFESTYLES

EDITOR'S CORNER

TM

Breast cancer. It’s a disease that has saturated women’s awareness as headlines openly discuss its impact on celebrities like Sheryl Crow and Angelina Jolie. But there’s a lot you can do to lower your own risk—and since October is Breast Cancer Awareness Month, we thought it was the perfect time to feature our recent interview with breast cancer surgeon and author Kristi Funk, MD. Filled with useful information, you’ll get the latest on lifestyle tips that can help keep you from becoming one of the statistics.

EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels CONTRIBUTING WRITERS

Dr. Jacob Teitelbaum Dr. Carrie Donahue Dr. Holly Lucille Kim Henderson Rebecca Snow COVER PHOTOGRAPHY

Shawn Flint Blair EDITORIAL OFFICES

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

FreshLife Media

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Two of the biggest factors in raising the risk of breast cancer are being a woman and getting older. But breast cancer isn’t the only health issue on our radar as we hit our mid-40s. Beyond the hot flashes and mood swings, menopause increases the risk of heart disease, stroke, osteoporosis, and weight gain. Check out our comprehensive primer on page 16 for smart strategies that will see you through every phase of the “change of life.”

Fatigue and weight gain aren’t just reserved for the menopausal set. If you’re feeling a bit sluggish and you’ve noticed the scale creeping upwards, it could be your thyroid. This tiny gland regulates metabolism, body temperature, and a host of other bodily functions. But when it’s not up to par, neither are you. Flip to page 8 for intel on testing and key nutrients that can get you and your thyroid back on track.

We’re also taking a closer look at seizure disorders, a health issue that affects 1 in 26 Americans. The best known seizure disorder, epilepsy, is the fourth most common neurological problem—only migraine, stroke, and Alzheimer’s disease occurs more frequently. And yet, it’s among the most misunderstood and stigmatized medical conditions.

Here, we’ll take a closer look what happens in the brain during a seizure and natural ways to reduce its impact on those with the condition.

We’re rounding out our autumn issue with some healthy updates on family favorites for your holiday table. And if you’re still not eating egg yolks and have banished butter in favor of margarine, we’ll bust some common myths about the foods you’re avoiding and why it may be time to reintroduce them to your meals. So prop up your feet and settle in with our fall issue to help make this your healthiest autumn yet!

View ALL ISSUES on www.Issuu.com GHL257_10_2018

Published quarterly 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.

Be well,

Kim Erickson EDITOR-IN-CHIEF

ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

5

Health News You CanGood use TM

LIFESTYLES

curcumiN

on the mind

strengthen Your BodY to LeNgtheN Your Life sPaN

Adding years to your life may be as simple as integrating some resistance training into your workouts. New findings out of the University of Sydney show that activities focused on muscle strength may be as important to your health as aerobic exercise. But don’t think that you have to be a gym rat to reap the rewards of resistance training. Simply adding some push-ups, situps, squats, and lunges to your morning jog around the neighborhood could work to extend your life. In a data analysis of over 80,000 adults gathered over a 14-year period, investigators found that individuals who combine resistance with cardiovascular training are at a reduced risk of premature death from any cause by 23 percent over those who only do cardio. Strength trainers also see a decreased risk of death from cancer by 31 percent.

Stamatakis E. Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints. American Journal of Epidemiology. https://doi.org/10.1093/aje/kwx345.

31.1% the estimated number of u.s. adults that will experience an anxiety disorder at some point during their lifetime.

Curcumin, the compound that gives the spice turmeric its golden hue, has long been shown to have powerful antioxidant and anti-inflammatory properties. Now, daily curcumin consumption has been linked to improved mood and memory function in people with mild age-related memory loss. In a placebo-controlled, double-blind study, 40 adults with mild memory concerns between the ages of 50 and 90 were randomly assigned to either a group that received 90 mg of a curcumin supplement twice a day for 18 months, or a placebo group. Tests showed that curcumin boosted memory in participants by 28 percent over the study period—while the placebo group showed no improvement. Modest changes in mood were also reported and brain PET scans showed dramatically diminished levels of markers typically associated with diseases like Alzheimer’s. But to ensure you’re getting all the brain benefits curcumin has to offer, opt for a supplement with clinically proven bioavailability and enhanced absorption.

Small GW. Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial. The American Journal of Geriatric Psychiatry, 2017; DOI: 10.1016/j.jagp.2017.10.010.

Harvard Medical School, 2007. National Comorbidity Survey (NCS). (2017, August 21).

PuPs Provide ProtectioN AgAinst Childhood AsthmA

Owning a dog may be one of life’s simplest and most rewarding joys. It can also be healthy, as evidenced by studies showing that pet ownership can reduce stress, lower dementia symptoms, and even sniff out cancer. But now Swedish researchers have found that children growing up with a dog in the home have a 15 percent lower incidence of asthma than kids in dog-free environments.

Owning a dog can also provide boundless unconditional love. But if you’re looking to add a healthy—and health-promoting—four-legged friend to the family, avoid puppy mills in favor of a local shelter or rescue group.

Fall T. Early Exposure to Dogs and Farm Animals and the Risk of Childhood Asthma. JAMA Pediatrics, 2015; 169 (11): e153219.

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YOUR THYROID BEHAVING BADLY How this tiny gland can cause big trouble

by Jacob Teitelbaum, MD

I

f you feel chronically tired, can’t seem to lose weight, or have difficulty tolerating cold temperatures, your thyroid could be to blame. Then again, if you suddenly find yourself feeling wired and anxious, experience unexplainable weight loss, or feel hot when others around you don’t—well, that could be a thyroid issue too. The truth is, a lot can go wrong with this important gland.

Your thyroid is a tiny, butterflyshaped gland at the base of your neck. Though small in size, it has a tremendous bearing on your overall health. Your thyroid is fueled by iodine obtained through foods you eat and its job consists of producing and releasing hormones called triiodothyronine (T3) and thyroxine (T4) into the bloodstream. T3 and T4 regulate everything from heart rate to body weight to cholesterol levels. Your thyroid is in charge of everything that controls your overall metabolism. In fact, it maintains so many functions that it is called the “master regulator.”

8

Unfortunately, the thyroid has a reputation for malfunctioning in one way or another. An estimated 20 million Americans have some sort of thyroid disease—and up to 60 percent of them aren’t even aware of it. Thyroid cancer, hypothyroidism (Hashimoto’s disease), and hyperthyroidism (Graves’ disease) are the most prevalent thyroid conditions today. While both males and females are affected, women are five to eight times more likely than men to suffer from thyroid disorders.

Why is thyroid disease so widespread?

A lot can be attributed to diet and environment. Your thyroid is constantly under attack by things like chlorine, fluoride, and bromide, which your body absorbs through foods you eat, water you drink, and various environmental toxins you’re exposed to on a daily basis.

Other factors that interfere with proper thyroid function include digestive imbalances, nutritional deficiencies, and chronic stress. Foods containing gluten as well as “goitrogenic” foods like broccoli, Brussels sprouts, soy, and spinach can also wreak havoc on thyroid health.

HYPER VERSUS HYPO If your thyroid is producing too much or too little of its important hormones, almost every organ in your body can be thrown off kilter. The two most common disorders people experience are hyperthyroidism and hypothyroidism.

Hyperthyroidism occurs when your body has too much T3 and T4.

These hormones flood your system, causing ugly symptoms like hair loss, nervousness, irritability, anxiety, shaky hands, and excessive sweating.

Hypothyroidism, on the other hand, takes place when T3 and T4 are present in low amounts in the body.

Hypothyroidism is more common than hyperthyroidism, with symptoms including weight gain, fatigue, high cholesterol levels, and even infertility.

The health of your thyroid is nothing to brush off or take lightly. Low thyroid function in particular can be very serious. Disruptions to proper thyroid function can alter your personality, take away the enjoyment of life, and eventually lead to depression, anxiety, and anti-social behavior.

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WHICH IS IT: HYPER OR HYPO? Do you suspect you have a thyroid disorder? Take a look at the following symptoms to see which ones apply to you. Educating yourself on these warning signs is your first step toward reclaiming your health.

HYPOTHYROIDISM SYMPTOMS: Brain fog Brittle nails Cold hands and feet Cold intolerance Constipation Depression Heavy menstrual periods Difficulty losing weight Dry, itchy skin Elevated cholesterol levels Fibrocystic breast disease Hair thinning or loss HYPERTHYROIDISM SYMPTOMS: High blood pressure igestive issues like diarrhea D and frequent bowel movements Difficulty concentrating Hair loss Hand tremors Increased appetite Irregular menstrual periods Nausea and vomiting Nervousness Palpitations Rapid heartbeat Unexplained weight loss

LIFESTYLES

NUTRIENTS TO THE RESCUE The good news is that there are a number of ways to help your body restore healthy thyroid function. The one you’ll really want to pay attention to is iodine supplementation.

Iodine is a mineral that your body requires in order to produce balanced amounts of those important thyroid hormones T3 and T4. It’s also been shown to lower the incidence of breast and prostate cancer, prevent fibrocystic breast disease, and increase the health of uterine and ovarian tissue. Unfortunately, it’s extremely difficult to obtain iodine through diet alone. While iodine used to be present in bread and most other foods made from flour, it has mostly been removed from these daily food staples and replaced with bromide.

Bromide actually affects the iodine receptors in your body negatively.

Today, your best bet for obtaining sufficient iodine is through supplements. The best formulas deliver three forms of iodine— sodium iodide, potassium iodide, and molecular iodide. David Brownstein, MD, is considered an expert in iodine and often recommends that his patients take anywhere from 12.5 and 25 mg of iodine each day. It’s important to work with your doctor to determine which dosage is right for you.

In addition to iodine, your thyroid also requires nutrients like L-tyrosine and selenium. L-tyrosine is an amino acid needed to create the thyroid hormone thyroxine to support mental well-being and daily energy. Selenium is a key mineral that is most abundantly found in the thyroid and critical to proper thyroid function. It supports the conversion of T4 into the active thyroid hormone T3. Selenium works seamlessly with iodine and L-tyrosine to protect the thyroid from the risk of oxidative stress and cancer.

ARM YOURSELF WITH KNOWLEDGE Getting diagnosed with a thyroid disorder can be a frustrating process, as many symptoms mimic those of other diseases or even conditions like menopause and pregnancy. If doctors do suspect a thyroid issue, they often order incomplete tests and therefore base results on inaccurate numbers.

Many physicians will order just one blood test, a TSH. It’s important for you to insist that your doctor also test you for Total T3, Free T3, Free T4, Reverse T3, and thyroid antibodies.

You should also learn as much about thyroid heath and its specific nutrient needs as you can. Two helpful resources include Dr. David Brownstein’s book, Iodine: Why You Need It, Why You Can’t Live Without It and a book by Dr. Robert Thompson titled, What Doctors Fail to Tell You About Iodine & Your Thyroid. Both of these books provide invaluable advice on the best ways to take back your health and support healthy thyroid function for a lifetime.

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 vitality101.com.

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Good Health

Inside

ANIMAL HEALTH

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CANINE

by Carrie Donahue, DVM It’s a dog’s life! How often has this old adage crossed your mind when you feel stressed out? After all, your furry companion doesn’t have job responsibilities, bills, or kids to deal with.

Yet surprisingly, the family dog has its own set of stressors that can leave him or her feeling anxious. And how we handle their anxiety can either help to ease their apprehension or make it worse.

Dogs live in the moment and can be extremely sensitive to what’s going on in their environment. Making matters worse, they can’t tell you what’s wrong.

They can only convey their anxious feelings through their body language— and that can mean acting out in less than desirable ways. Signs of anxiety can include excessively licking their chops, showing the whites of their eyes, panting regardless of the temperature, pacing, barking and retreating, tucking their tail between their legs, and turning their head away.

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LIFESTYLES

Anxiety

While any animal can show occasional signs of anxiety, keep an eye out for any of these behaviors that occur on a regular basis. And try to see things from the dog’s perspective. Notice it’s what they find upsetting, not just what you think they should or shouldn’t feel is worrisome. So what’s worrying your dog?

Common stressors include: •L oud or unusual noises like fireworks and thunder.

•O ut of the ordinary handling, such as rough handling.

• Extreme temperatures.

•N ot getting enough exercise or mental stimulation.

• I nappropriate or excessive feeding.

•A n owner not accepting normal animal behavior—a condition known as anthropomorphizing.

•N ot getting adequate rest.

•P eople or animals acting strangely, from the dog’s perspective. This may be how your dog views your vet or dog groomer.

Do you sense the pattern here? No dog appreciates an environment that is extreme, inadequate, or excessive.

Canines like things routine. Since knowing what to expect is what brings them comfort, providing normalcy for your dog is one of the best gifts you can give him or her. Getting the day going at the same time each day, going to bed around the same time, a consistent feeding time, and scheduled exercise all help to make your dog feel safe and secure.

If your dog had their way, you would probably never leave the house without them, take them to the vet, or allow any deviation from a routine! Since that’s neither possible nor desirable, here are some tips to help your pet exist in a world of change that can be very disturbing to their senses.

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Anthropomorphism and Canine Anxiety Dogs are dogs, and people are people. But to some people, that statement is not acceptable. While it’s a common and endearing tendency to think of your dog as family and attribute uniquely human characteristics to him, it’s a practice that can be taken to an extreme. When that happens, it’s called anthropomorphism. The consequences of forgetting that your dog is not a child or a human

Doggone Statistics DOGS OWNED in the U.S. – 89.7 million Dogs who

OWN CLOTHES

}31%

Dogs who GO TO DAYCARE – 2% Dog owners who say their dog RELIEVES THEIR STRESS

67%

Dog owners who have their DOGS IN THEIR WILLS – 44% DOG OWNERS SPEND on average annually on their dogs

$3,000 PER YEAR Dogs who GO ON VACATION with their owners

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40%

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can lead to a wrong view of canine psychology—and less than desired canine behavior. It can end in a misinterpretation of your dog’s intentions and motives, setting your dog up for a life without the limitations, rules, and boundaries that they need to thrive. An example is a dog struggling with separation anxiety. If you baby talk and coddle instead of giving the dog what it needs—a confidence boost with clear boundaries and positive

reinforcement—your dog may never be able to relax when they are alone. Dog owners who forget that dogs should be treated correctly for their species can be at the very root of setting up behavior and anxiety issues.

Take a moment to ask yourself if you are moving in the arena of misinterpretation of your dog’s motives and emotions.

Remember—the goal is always a happy, healthy dog who lives in harmony with your household for years to come.

Don’t Send Mixed Signals

Think you’re doing your pet a favor by letting them on the couch “just this once?” You’re not. If the rule in your house is no animals on the furniture, your dog will feel confused when he gets yelled at the next time he jumps on the couch. Even training commands need to stay consistent and clear. Any exception you allow to a rule seems chaotic and bewildering to your pet.

Gradual is Best

It’s inevitable that there will be change in your dog’s world. The best rule of thumb is to introduce change gradually whenever possible. If multiple changes are necessary, work in one at a time. Remember, it’s the stability of a consistent routine and knowing what to expect that enables your dog to occasionally handle a routine break with little or no anxiety.

Real Life Solutions

From your dog’s point of view, keeping a perfect routine and having you at home 24/7 would be ideal. Of course, that’s not the way things work in real life.

Fortunately, there’s a safe, easy solution that can help to take the edge off your dog’s anxiety. Hungarian scientists have discovered that a plant called Echinacea angustifolia—when grown under controlled conditions and processed using a special extraction—was able to deliver feelings of calm and reduce the sense of stress in dogs. The plant provides

brain-specific compounds called echinacosides, which are able to bind safely to brain receptors to get the desired effect.

You may know echinacea for its ability to treat the common cold. This isn’t quite the same thing. Echinacea angustifolia has a unique key compound that reduces anxiety and nervous tension.

This formula, available as a tablet, doesn’t make dogs sleepy or drowsy, and it works quickly. It’s a good daily option for anxiety-prone pets, or for use occasionally if you find your dog in a situation that you know is going to cause less than desirable feelings and behavior, such as a trip to the groomer or a noisy 4th of July celebration.

Paying attention to your dog’s day-today life, remaining consistent with how you train and nurture your pet, and taking advantage of the natural ways to encourage a calm existence can all add up to the best life for you and your dog— anxiety-free and full of joy.

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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13

IN DEPTH

seizeDAY THE

Don’t let a seizure disorder keep you from living your best life

Aristotle, Joan of Arc, Sir Isaac Newton, Teddy Roosevelt, Prince. What do these famous names have in common?

They each suffered from epilepsy, the most common type of seizure disorder.

While anyone can have an unexplained seizure once during their lifetime, two or more typically results in a diagnosis of epilepsy. Once misunderstood—and often mistreated by doctors, lay people, and even the law—modern science has made significant strides in reducing the cruel stigma attached to epilepsy thanks to a better understanding of seizure disorders, as well as new ways to manage the disease.

Understanding Epilepsy Seizures can range in severity from a momentary hiccup in brain activity to full-blown loss of consciousness and whole-body convulsions. These events are triggered by a disruption in the electrical activity between the neurons in the cerebral cortex—the part of the brain responsible for thinking, perception, and language. While a brain tumor, brain trauma, stroke, or Alzheimer’s disease can lead to seizures, many cases of epilepsy don’t have an identifiable cause. Certain factors can, however, trigger a seizure. These can include low blood sugar, oxidative stress, dehydration, lack of sleep, emotional stress, extreme temperatures, or even flashing lights. Some people are 14

also sensitive to certain food additives like aspartame or MSG. Necessary Nutrients Most people with epilepsy need to take anti-seizure medication, but these drugs come with a variety of side effects and can lead to low levels of magnesium and vitamin D. Since some of these medications have also been linked to a higher risk of osteoporosis, it’s important to supplement with both magnesium and vitamin D. Many people with epilepsy also have low B6 levels, a nutrient that’s associated with a healthy nervous system. Recent studies suggest that a deficiency may trigger seizures, so it’s smart to supplement with a biologically active B6 called pyridoxal-5-phosphate.

Hemp oil may also benefit those with epilepsy by reducing inflammation in the brain and by regulating calcium levels that play a role in cellular excitability. Research also shows that two nonpsychoactive cannabinoids in hemp—cannabidivarian (CBDV) and cannabidiol (CBD)—possess anticonvulsant properties. CBDV, in particular, has been found to reduce seizure frequency and severity. One double-blind study of 108 children with epilepsy found that adding a CBD oil to their medication resulted in a 50 percent reduction in seizures among 33 to 44 percent of the kids (depending

on which anti-seizure drugs they were taking). Fourteen percent of the CBD group also reported increased alertness and improved communication skills.

But, when choosing a supplement, look for a high-quality supercritical hemp oil, which contains the full spectrum of biologically active cannabinoids.

Is Keto the Key? Since the 1920s, a ketogenic diet has been used to help control seizures in those resistant to drugs. Consisting of 70 to 80 percent fat, a keto diet changes the body’s metabolism, causing it to generate ketones that the body burns for energy instead of glucose. Scientists suspect that these ketones can enter the brain and influence seizures by decreasing neuron activity, reducing free-radical damage, and helping the brain use energy more efficiently.

Reviews have found that over half of children eating a keto diet have a 50 percent reduction in seizure frequency, with another 30 percent experiencing 90 percent fewer seizures. Clinical studies show similar results in adults.

While epilepsy can be a frightening condition, employing self-care and working with your doctor to attain proper treatment can help you successfully manage your seizures.

Don’t let an outdated stigma keep you from a full and active life. Thrive!

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MANAG I NG MENOPAUSE

by Holly Lucille, ND, RN

N

o matter how often popular culture drops the term “power surge,” any woman in the midst of a hot flash will likely be ready to flip that power switch off!

While menopause is a natural part of every woman’s life, it’s not necessarily a pleasant process. Yet there’s no reason you have to get sidetracked by symptoms—or resort to risky therapies.

Check out these natural ways to safely tame the unpleasant symptoms and side effects that can mark this change of life.

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NO, YOU’RE NOT CRAZY

The term “menopause” is a catchall for the physiological changes in a woman’s body leading up to the time when her menstrual cycles permanently stop happening. But true menopause doesn’t occur until after a woman has missed 12 periods in a row—usually around the age of 51. Everything leading up to this is technically known as perimenopause.

Menopause is due to the natural depletion of eggs in the ovaries as a woman ages. At the same time, the body produces lower levels of reproductive hormones, especially progesterone and estrogen. Lower hormone levels are the main culprit behind your hot flashes and night sweats, as well as those unpredictable mood swings, bouts of depression, fuzzy thinking, insomnia, vaginal dryness, the loss of your sex drive, and the changes to your complexion (hello fine lines and wrinkles).

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Most women don’t discover they are actually perimenopausal until symptoms drive them to the doctor.

Although a fairly accurate diagnosis can be obtained from a combination of symptoms and your medical history, laboratory testing can confirm the diagnosis. If you are perimenopausal, your tests will typically show high follicle-stimulating hormone (FSH) and low estrogen (estradiol) levels. Why typically and not definitively? Because if you’re taking birth control pills or another hormone therapy, your test results won’t be accurate.

LIFESTYLES

Perimenopause, on average, lasts for about four years. But every woman’s menopause journey is different. Some women may only experience mild symptoms for a few months. Others may report more severe symptoms lasting as long as a decade! No matter what your journey looks like or how long it takes before you’re officially period-free, managing your symptoms while you are in the trenches in a safe and healthful way can enhance both your overall health and your quality of life.

WHEN I ASKED FOR A HOT BODY, THIS ISN’T WHAT I MEANT!

Maybe the warmth starts mid-body and slowly travels to your face and neck, making your skin hot and blotchy. Or maybe you feel a sudden, unannounced rush of blood from your toes all the way to the top of your head, bringing with it intense heat. You may also break out in a sweat, feel anxious, or experience dizziness, a rapid heartbeat, and a quickening of your 17

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LIFESTYLES

MENOPAUSE AT A GLANCE

AGE:

THE 3 STAGES OF MENOPAUSE

1

Perimenopause:

The 4 to 10 years before periods stop permanently.

LIFESTYLE CHANGES

TO TRY

}

Menopause: Defined as occurring 12 months after your last period.

whole-foods diet A rich in antioxidants, omega-3s, and protein.

pulse. Welcome to the hot flash—a phenomenon that affects about 70 percent of all perimenopausal women.

Hot flashes are caused by fluctuating estrogen levels, which affect the hypothalamus (the area of the brain that regulates body temperature).

But while the underlying cause might be the same for all women, we each experience hot flashes in our own way.

Some women get them during the day, at night (night sweats),

18

2

}

51

AVERAGE

3

Reduce your intake of sugar, processed foods, and alcohol.

or both. They can be mild or severe.

Some last only seconds, others stick around for up to 10 minutes. In fact, for 2 in every 10 women, hot flashes can be severe enough to interfere with daily life.

While keeping a folding “flash” fan handy can provide instant relief, the respite is temporary at best. Instead, head off your hot flashes with black cohosh. Black cohosh is a perennial herb that’s been clinically shown to reduce the severity, duration, and frequency of hot flashes and night sweats. It works thanks to compounds in the herb that bind to estrogen receptors without actually changing hormone levels in the body. But to

Postmenopause:

The years that follow menopause.

}

Kegel exercises to strengthen the pelvic floor.

get these benefits, it’s important to choose a full-spectrum black cohosh supplement. One study conducted by the Mayo Clinic evaluated the safety and efficacy of black cohosh among a group of 50-something women in the midst of menopause. Not only was the daily frequency of hot flashes cut in half among the women taking the herb, weekly hot flash scores measuring the severity and duration were reduced by 56 percent compared to those taking a placebo. Plus, there weren’t any adverse side effects among the participants.

Other studies pitting black cohosh against hormone replacement therapy (HRT) have found even more surprising results. For example, one clinical trial involving 244 midlife women compared black cohosh with tibolone, a synthetic hormone often used in HRT. At 12 weeks, the severity of menopausal symptoms—especially the frequency, duration, and severity of hot flashes—showed similar

}

THE 3 TYPES

• Hot flashes

OF MENOPAUSE • Natural: When the

body naturally produces less estrogen and the eggs in the ovaries become depleted.

• Premature: Due to

an autoimmune disorder or genetics.

• Induced: After a

hysterectomy or after chemotherapy or radiation.

Regular exercise. Aim for at least 30 minutes of activity per day and include both cardio and weightbearing resistance training.

improvement in both the black cohosh group and the tibolone group, leading the researchers to conclude that black cohosh is just as effective as HRT! Yet when it comes to black cohosh, more is not better. In fact, large doses actually diminish the herb’s effectiveness.

A daily dose of 13 to 26 mg can be enough to do the trick—if you take a black cohosh supplement offering a full spectrum of beneficial compounds. Just be aware that it can take 30 to 90 days to fully feel the effects. Even so, black cohosh’s clinically proven effectiveness combined with its stellar safety profile make it an essential herb to include in your menopause toolkit.

THIS IS YOUR BRAIN ON MENOPAUSE

Menopause can make you feel forgetful, overly sensitive, depressed, not as smart as you used to be, and generally like you want to kill all things. And it’s not unusual to ping-pong between all of these feeling within the span of an

• Night sweats

• Breast tenderness

• Irregular periods • Insomnia

TYPICAL

• Mood swings

}

Meditation.

• Low libido

SYMPTOMS • Vaginal dryness

• Anxiety • Foggy thinking and forgetfulness

• Headaches

• Weight gain

}

hour! It can feel like living on a razor’s edge. But it’s not just your imagination.

Science has confirmed that the hormonal changes during menopause actually do affect the way the brain functions, causing temporary cognitive decline and memory problems, as well as mood swings, irritability, and even temper tantrums.

Putting yourself first can often help smooth out this emotional craziness.

Strive to adopt a healthy diet, hydrate, get eight hours of sleep per night, and learn to meditate. If you can, splurge on the occasional massage. Exercise is important too. Findings presented at the 2015 North American Menopause Society annual meeting show that regular exercise clearly helps to counteract the dip in cognitive function that can occur during menopause while also helping to enhance well-being.

Rhodiola can also help preserve your sanity. Well-known for its ability to

• Urinary incontinence

I f you smoke, QUIT! Smoking can worsen symptoms and related health risks.

reduce fatigue and enhance energy, studies show that this adaptogen also improves memory, enhances concentration, and increases overall well-being. According to a recent overview in the journal Phytomedicine, rhodiola modulates selective estrogen receptors. This, in turn, may prevent or delay menopause-related cognitive and psychological changes. In fact, the researchers noted that the herb might even improve cognition, memory, and mood. But to get all that rhodiola has to offer, opt for a supplement standardized to contain at least 5 percent rosavins and 1.8 percent salidrosides.

THE SLEEP THIEF

Even if night sweats aren’t keeping you from a good night’s sleep, you’re likely not getting the shut-eye you need to support good health and emotional stability. Fluctuating hormone levels can knock your circadian rhythm out of whack, making it hard to fall asleep or stay asleep during perimenopause 19

Good Health TM

POSTMENO TESTS EVERY WOMAN NEEDS Menopause changes things. And some of these changes can be good.

No more periods or PMS, no worries about an unplanned pregnancy, and often a greater sense of selfconfidence. But menopause can also put you at a higher risk for a number of life-altering diseases including cardiovascular disease, stroke, osteoporosis, breast cancer, and more.

Adopting a healthy lifestyle can go a long way towards maximizing your post-period health. But it’s also important to talk with your healthcare provider about scheduling the following medical tests: reast examination annually B and a mammogram every one to two years. lood pressure check every two B years (more often if it’s chronically high), and blood cholesterol screening every five years (more often if it’s chronically high or you have other risk factors for heart disease or stroke). one density screenings B (DEXA) if you are over age 65, or at a younger age if you are at risk for developing osteopenia or osteoporosis.

Blood sugar testing annually.

Colonoscopy every 10 years beginning at age 50. ynecological exam annually G with a Pap test every three years or a Pap test combined with an HPV test every five years up to age 65 (unless you have a new sexual partner or are at high risk of cervical cancer). hyroid function T testing every five years.

However, be aware that conventional testing may miss low-level hypothyroidism.

20

LIFESTYLES

and beyond. Black cohosh to the rescue (again)! During a randomized, double-blind, placebo-controlled study, 48 postmenopausal women who experienced sleep problems were given either black cohosh or a placebo daily for six months. By the end of the study, the women taking the supplement reported significantly less trouble falling asleep or staying asleep compared to those taking the dummy pill.

supplement or a placebo. At the end of the study, the researchers found that those taking the supplement had a significant improvement in the health of their vaginal tissue. Specifically, the epithelial integrity of the vaginal mucosa had improved compared to the placebo group. To ensure you’re getting a healthy dose of omega-7s, make sure to choose a sea buckthorn supplement that contains both the seed oil and the pulp.

NOT THIS YEAR, DEAR

FRAGILE! HANDLE WITH CARE

Plummeting hormone levels can also contribute to a decrease in your libido. As you’ve seen, rhodiola can improve your mood. But what you might not know is that it can also boost desire. Studies show that this helpful little herb increases norepinephrine, dopamine, and serotonin neurotransmitter activity in the brain. Not only does this put you in a better place mentally, it also helps to alleviate two well-known romance killers: stress and fatigue.

But, even if you’re in the mood, desire can quickly go up in smoke if intercourse is painful. Low estrogen levels can cause vaginal dryness, as well as inflammation and the thinning of delicate vaginal tissue.

While topical lubricants can offer a certain degree of momentary relief, a more sustainable solution is to heal and fortify these tissues naturally.

According to research in the journal Maturitas, sea buckthorn can do just that! Rich in vitamin E, carotenoids, and essential fatty acids—especially omega-7s—sea buckthorn naturally supports healthy mucous membranes throughout the body, including the vagina. During this threemonth randomized, placebo-controlled study, 116 postmenopausal women suffering from vaginal dryness were given a daily sea buckthorn

Even after your symptoms are a mere memory, menopause can still have long-term effects. As a postmenopausal woman, the pounds can seem to magically pile on. Plus, you’re at greater risk of type 2 diabetes and cardiovascular disease. The years after menopause can also result in bone loss, boosting your odds of developing osteoporosis in your later years.

Fortunately, all three of the herbs used to relieve the symptoms of menopause can also protect against the loss of bone mass and density. Findings reported in the journal Chemistry & Biology show that black cohosh blocks the activity of bone-destroying cells called osteoclasts.

Rhodiola has been found to prevent oxidative damage to bone-forming cells and it also inhibits the release of compounds that trigger the reabsorption of old bone. And preliminary studies suggest that sea buckthorn may help to regulate healthy bone metabolism and foster better bone density in postmenopausal women. Adding these three nutrients to a healthy diet and doing regular weight-bearing workouts can keep you on the move and at your best for the second (and possibly the most rewarding) half of life!

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.

EVERY DAY can be a GOOD

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LIFESTYLES

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LIFESTYLES

Dr. Kristi

Empowering women to beat the breast cancer odds

by Kim Henderson

A

fter spending a morning with Kristi Funk, MD, renowned board-certified breast surgeon, cofounder of the Pink Lotus Breast Center in Los Angeles, and the author of Breasts: The Owners Manual, something miraculous happened—I got genuinely excited about breast cancer prevention. Dr. Funk, whose patients have included Angelina Jolie and Sheryl Crow, has helped countless women through their journey with breast cancer. The dietary and lifestyle recommendations she makes in her book are informed by years 22

of experience and more than a thousand scientific studies. Dr. Funk wants women to know that the dietary and lifestyle choices they make every day can have a huge impact on breast cancer prevention— as well as on treatment outcomes and recurrence. It is exciting news to share as we observe Breast Cancer Awareness Month. Breast cancer, the number one killer of women ages 20 to 59, is not something that just happens randomly.

Here, Dr. Funk tells you why and gives you practical ways you can reduce your risk.

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LIFESTYLES

couple of weeks to think about it. When I really thought about a breast career, I realized that, while no one feels attached to their colon or gallbladder, they do to their breasts. Breasts are life giving symbols of femininity, and women care deeply about them. What an honor to help women navigate breast issues! I changed my path abruptly and did the breast fellowship.

GHL: With breast cancer being

the #1 cause of cancer death for women, why is it that many are so reluctant to get to know more about their breasts?

The vast majority of people believe that breast cancer is largely a genetic disease—an inherited predisposition you get from a parent or something that just “runs in the family.” That couldn’t be further from the truth. In fact, 87 percent of all people with breast cancer do not have a single first-degree relative with the disease. But if you think it’s all fate, then what’s the point of getting to know your breasts?

PHOTOGRAPHY BY SHAWN FLINT BLAIR

KF:

GOOD HEALTH LIFESTYLES:

What drew you to breast health?

When I finished my general surgery residency, I wanted to specialize in minimally invasive surgery and began the MIS fellowship at Cedars Sinai Medical Center.

Interestingly the same surgeon who ran the fellowship was also the director of their new breast center, and he basically assigned me my future: “You’re going to do a breast fellowship and run the breast center.” I thought, “No, I’m not!

Breasts are easy!” Luckily he gave me a KRISTI FUNK:

Also, half of all breast cancers occur at age 62 and above. Among the other half, the majority occurs between ages 50 and 62. So there are several decades where the odds are very low and perhaps that fosters a feeling of invincibility, or conversely, like it only happens to older women. This whole idea of [a woman’s risk being] 1 in 8 is a lifetime tally. In your 20s, the odds are one in 1,567. But in your 40s, it’s one in 68. The odds get narrower as you age.

GHL: What would you say is the

greatest misconception about breast cancer prevention?

I think the greatest misconception is that there’s nothing you can do— family history or not. But women need to be armed with the powerful, life-saving knowledge that there are so many things they can do through nutrition and healthy lifestyle behaviors that can have a dramatic effect not only on the prevention of breast cancer, but on general health. These habits will make it difficult for cells to go awry KF:

inside the body and women will be living their healthiest life.

GHL: You talk a lot about

phytonutrients in your book. How do they help keep cells healthy and protect against cancer?

Phyto means plant. So these plantbased nutrients come inextricably bound to all of the fiber inside vegetables and fruit. You just chew and swallow— and what you’ve unleashed inside of your blood stream is an arsenal of phytonutrients that run around and take away everything that cancer and disease love. These nutrients fight against inflammation, free-radical formation, growth hormones, estrogens, and the ability for cancer cells to bring new blood vessels to the cancer—a process that’s called angiogenesis.

Phytonutrients stop that. Also, cells have what we call a microenvironment.

KF:

It’s literally the fluids in which your own cells bathe. You want those fluids to be arming cells with anticancer, anti-inflammation, and antiDNA damage capabilities. On the other hand, practicing an unhealthy lifestyle and eating poorly create a procancer cell microenvironment, whether you intend to or not.

GHL: What are the most

phytonutrient-rich foods?

The top players are cruciferous vegetables—broccoli, cauliflower, leafy greens, spinach, kale, and arugula. They contain sulforaphanes, which display ridiculous talent when it comes to seeking out and destroying breast cancer cells.

Also, berries—they interfere with cancer cell signals, encourage cancer cell suicide (apoptosis), and inhibit angiogenesis.

The deeper the color of your berry, the more powerful the phytonutrients are.

Frozen berries more rapidly release these polyphenol heavyweights than fresh berries. And believe it or not, an apple a day can keep cancer away!

The anthocyanins in red apples work against every metabolic pathway cancers try to take. Also, curcumin, found in the turmeric root, decreases estrogen, KF:

23

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induces cancer cell apoptosis, suppresses inflammation (COX-2 inhibition), and inhibits free radicals.

GHL: Why are sugar and refined

carbohydrates so bad?

They are bad because they have no nutritional value whatsoever and they spike your blood sugar levels, which causes insulin to be released into your blood stream. These sugar and insulin spikes lead to obesity and diabetes—and importantly cancer loves sugar. What’s more, excess insulin creates inflammation and cascades into free-radical formation, which creates oxidative stress and causes cellular damage throughout the body.

KF:

GHL: What are the best beverages

to drink?

Coffee and tea have antioxidants.

Three cups of green tea a day will slash breast cancer odds in half because of a powerful phytonutrient it contains called epigallocatechin gallate or EGCG. EGCG potency is bumped up five times by squeezing lemon in your green tea!

KF:

GHL: When is surgery the solution

for treatment?

Whenever you have a cancer, surgery can be the answer. The dietary and lifestyle interventions that I detail throughout the book are best employed KF:

24

LIFESTYLES

as a complementary strategy and not as a substitution for the standard of care that we know works in the majority of breast cancer cases. But having said that, I’m hoping that change is on the horizon and I get to operate less as we start to understand the inherent biology of cancers.

It might be possible then to direct medications or ramp up the body’s own immune system in such a way that it can identify and destroy [ just] the cancer cells. Surgery, radiation, and chemo could then become a subset of tools to treat cancer.

That would be beautiful. And that’s not a pipe dream, it’s on the horizon.

GHL: What diagnostic actions can

women take?

It’s important for women to find out whether or not they have dense breasts. Having dense breasts isn’t the same as feeling your own breast [during a self-exam] and deciding it’s lumpy.

Density is determined by a radiologist reading your mammogram. The denser your breasts, the higher your risk of breast cancer, and the density camouflages cancer on mammograms.

So dense-breasted women should add ultrasound to their mammograms every year—and if you’re high risk, six months later, do a breast MRI. KF:

percent. If you work out for three to four hours a week, you drop the risk of breast cancer by 30 to 40 percent. And if you work out over five hours a week, you drop it by 57 percent. These are dramatic numbers because exercise ultimately reduces estrogen levels in your body and it improves metabolism and keeps weight off. Being overweight or obese is one of the biggest risk factors for breast cancer.

GHL: Stress is also a risk factor for

cancer. What are the most effective methods for reducing stress?

The most effective method for reducing stress is meditation—at least 20 minutes a day of dedicated quiet. It could also be tai chi or gentle yoga or stretching. The power of “no” is one of our most underutilized stress relievers.

It can help you focus on your priorities and limit distractions. There are only so many hours in a day and a busy woman’s tendency to overcommit can destroy her health.

KF:

GHL: How do you encourage

your patients to improve their emotional well-being?

In that frightening moment of a cancer diagnosis, I encourage them to limit the number of friends and relatives they include in the immediate journey.

Well-intentioned people will often unwittingly elevate the anxiety associated with the early stages of a diagnosis.

KF:

GHL: What role does play, joy, and

laughter have in health?

Play, joy, and laughter inherently reframe life into its most meaningful aspect. The unabashed enjoyment of a moment is the most beautiful feeling. It makes you want to live forever.

KF:

GHL: What is the best exercise for

reducing your breast cancer risk?

KF: The best kind of exercise to reduce

your risk of breast cancer is the one that you will do! A study that followed more than 17,000 women shows that if you briskly walk 11 minutes a day, you can drop your risk of breast cancer by 18

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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LIFESTYLES

Busting COMMON NUTRITION

MYTHS

by Rebecca Snow, MS, CNS, LDN, RH(AHG) Confused by the ever-changing, and often conflicting, nutritional advice touted by the media, friends and family, and even your doctor?

Here are five of the most commonly believed misconceptions about healthy eating—and the science behind why they are wrong.

Myth

1

#

Protein and energy bars are a healthy snack

Most protein and energy bars available on the market have the same amount of sugar as a candy bar. It is not unusual for a 250 calorie protein bar to contain 20 to 30 grams of sugar. This is the same amount of sugar found in a 1.5 oz Snickers bar! When purchasing a protein bar, check the first five ingredients for hidden forms of sugar, such as brown rice syrup or tapioca syrup. The best protein and energy bars contain real ingredients that you can recognize such as grass-fed meat, egg whites, nuts, and fruit. Aim to get 10 g of protein, 3 to 5 g of fiber and less than 10 g of sugar.

26

2

Myth#

The liver produces LDL (lowdensity lipoproteins) to transport cholesterol to the cells in the body. If one consumes more dietary cholesterol (from eggs or other source), generally the liver will make less. For years research has demonstrated that eggs have little effect on blood lipids, yet this information has been slow to reach the general public. Fortunately, that may be changing as the American Heart Association recently reversed its restriction on egg consumption.

It’s important to note that total cholesterol and LDL cholesterol are not the full story. A typical lipid panel won’t tell you the size of the

Eating eggs raises your cholesterol

cholesterol molecules in your arteries. And when it comes to cholesterol, size matters.

When traveling in the blood, small LDL particles are more likely to lodge themselves in inflamed arterial tissue, whereas large LDL particles will float. This means that large particles are less likely to contribute to plaque build-up in the arteries. The dietary factor that has the biggest influences on LDL particle size is not the cholesterol in foods, but rather sugar and refined carbohydrates. For healthy cholesterol levels, focus on whole, minimally processed foods, especially high-fiber fruits and vegetables.

# Myth

3

Margarine is better than butter

Margarine has changed over the last 20 to 30 years. In the 1980s and 90s, margarine consisted of partially hydrogenated soybean oil. Now that consumers have learned how trans fats contribute to heart disease, these fats were replaced with vegetable oils. While this is an improvement, it is far from ideal. These refined vegetable oils like soy, sunflower, safflower, and canola are high in omega-6 fatty acids. In excess, these fats promote inflammation. Nevertheless, consumption of these

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

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vegetable oils has increased more than 250 percent over the past 100 years.

Worse yet, these refined vegetable oils aren’t just in margarine. They are in all processed foods, commercial salad dressings, and mayonnaise. This means that a diet high in refined and processed carbohydrates will also be high in the inflammatory omega-6 fatty acids.

Fats can either promote or discourage inflammation. To reduce inflammation, opt for a diet filled with real whole foods that provide anti-inflammatory omega-3 fatty acids. Focus on wild fish, nuts and seeds, and dark leafy greens. Use a neutral-tasting BETTER oil like avocado Butter RECIPE oil for baking ½ pound organic butter and olive oil for 1 cup extra virgin olive oil low-heat cooking.

Let butter come to room Purchase grass-fed temperature. Place in meat versus graina food processor and fed meat. Make process until smooth. your own salad Add the olive oil and dressing using olive mix together until thoroughly blended. oil or avocado oil.

Place in a glass dish and Use real butter or store in the refrigerator. coconut oil—or Although the “butter” make your own! will harden, it will still be easy to spread.

Myth

#4

Myth

5

#

Zero-calorie sweeteners include artificial sweeteners such as sucralose, saccharin, and aspartame, as well as natural sweeteners such as stevia, monk fruit, and xylitol. These sweeteners contain no calories, but rather stimulate sweet receptors on the tongue creating the perception of sweetness. In my clinical practice, I find that these sweeteners are commonly consumed by my overweight clients. I encourage my clients to reduce their use of these nonnutritive sweeteners and find that when they do, they often lose five pounds or more.

Dr. David Ludwig, Professor of Pediatrics at Harvard Medicinal School also discourages the use of nonnutritive sweeteners. He asserts that the hyper-sweetness may dull our taste buds and reduce our desire for healthy, nutritious foods. Of more concern, as

Carbohydrates cause weight gain Not all carbohydrates are created equal.

The amount of processing a carbohydrate undergoes will affect its nutrient density and glycemic load. For instance, fruit juice is highly processed and devoid of fiber. White flour is refined and processed, low in nutrients, and high on the glycemic index. Low-quality carbohydrates include processed foods like crackers, chips, pretzels, white bread, white rice, and desserts. These foods can trigger weight gain by promoting inflammation and insulin resistance.

28

LIFESTYLES

Zero calorie sweeteners are good for weight loss these sweeteners activate the “sweet” taste receptors on the tongue, they also trigger the pancreas to secrete insulin. Over time, this may contribute to the development of diabetes and obesity. The San Antonio Heart Study tracked weight gain in normal weight individuals from 1979 to 1988. The study found that a consumption of 21 or more artificially sweetened beverages a week in normal-weight individuals doubled their risk of obesity.

Aim to get your sweet taste from real, whole foods like bananas, baked sweet potato, nut butters, and caramelized onion. Choose sweets that pack some antioxidant power like dark chocolate. When you reduce artificial sweeteners and super sweet foods from your diet, you will reclaim your taste buds. After just a few weeks, you’ll develop a greater appreciation for the sweetness found naturally in fruits and vegetables.

However, when carbohydrates get demonized we seem to forget that vegetables and fruits are carbohydrates too. Vegetables and fruits provide the main source of antioxidants and phytochemicals that fight heart disease and cancer. A recent study from the Imperial College London estimated that 5.6 premature deaths worldwide in 2013 were caused by fruit and vegetable consumption below 500 grams (approximately 2.5 cups). Another key trait of a healthy carbohydrate is the amount of color the food contains—red, orange, yellow, green, blue, and purple all point to different types of antioxidants. Include a rainbow of these antioxidant-rich carbohydrates daily for better overall health.

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 rebeccasnow.com.

— Feel Like Yourself Again — Good Health TM

LIFESTYLES

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Holiday Table THE NEW

350°F. Preheat oven to tcher do t (or have your bu 2 Tie the roas er. with salt and pepp this) and season y together rlic and rosemar 3 Mix the ga small s of olive oil in a with 2 tablespoon e. id combine. Set as SERVES 6 bowl and stir to for -in nd sta s a cast iron Beef is a deliciou e remaining oil in th ey t rk ea tu H ay 4 lid ho e ar the roast the more mundan medium heat. Se th er wi ov up et rs ill ou sk ed ess or ham. We’ve dr on all sides. mushroom sauce an indulgent earthy heat and of e skillet from the other flavors th th e wi ov ll em we s R ay 5 pl at th mixture. ast with the herb ro e th h n. us so br sea ions. e th t with the sliced on Surround the roas ted oven less rib-eye illet in the prehea 3 pounds bone nt6 Place the sk ur or until an insta beef roast d roast for one ho an m ediu inced er reads 135° (m read ther momet ¼ cup garlic, m ng board tti cu a to t e the roas y, ov ar m em R se ). ro re h ra es ¼ cup fr t for at least 10 and rest the mea chopped the onions. minutes. Discard to taste er pp pe d an Salt meat rests, extra virgin 7 While the 4 tablespoons ms in us d sauté the m hroo olive oil, divide tter bu of s 2 tablespoon thinly sliced in at 1 large onion, he m over mediu grass-fed 4 tablespoons a sauté pan until d de vi di , er tt bu soft and no ushrooms, m s ou ri va s liquid remains up 4 c orel, m , lle re te an such as ch in the pan. , sliced and Portobello 8 Move the k e ½ cup beef stoc skillet back to th e e th d in w stove and ad ½ cup dr y red the to e in stock and w

EMARY GARLIC-ROS WITH ROAST BEEF J US MUSHROOM

30

1

m e browned bits fro pan, scraping th d. mer until thickene the bottom. Sim sauce, ushrooms to the 9 Add the m r. Using tte bu maining stirring in the re e ender, process th an immersion bl . ky sil th and sauce until smoo ickness. roast to desired th 10 Carve the e ter and spoon th Transfer to a plat w nish ith

eat. Gar sauce over the m rigs and serve fresh rosemary sp on the side. remaining sauce

g; 306; Total Fat 13 Per ser ving: Calories ; mg g; Sodium 74 Carbs 1g; Protein 23 Sugar 0g

SUGAR-FREE APPLE CRISP SERVES 6

Surprisingly sweet and satisfying, this riff on an old school treat is composed of just fruit and nuts.

Top with a dollop of whipped coconut cream for a dessert that will have your family asking for more!

Whether you’re gearing up to host a crowd or planning an intimate family dinner, these healthy dishes put a new twist on those ho-hum holiday favorites (yes, we’re looking at you green bean casserole!). Bonus? Instead of pushing back from the table feeling stuffed and sleepy, these tasty offerings leave you satisfied yet energized. Who knows? You may just start your very own tasty tradition!

6 sweet apples, peeled, cored, and diced 2 tablespoons coconut oil 1 tablespoon ground cinnamon ½ teaspoon ground nutmeg ¼ cup golden raisins ½ cup almonds 1

Preheat the oven to 350°F.

Place the diced apples in an 8x8 baking dish. You can also place the apples in a large bowl, proceed through Step 5, and then divide the apples between 6 ovenproof ramekins.

2

SMARTER SCALLOPED POTATOES SERVES 6-8

Crispy on top yet creamy and tender inside, this healthy version of a family favorite is both grain-free and dairy-free. You can find both the ghee and the cassava flour online or in most natural markets.

3 pounds organic russet potatoes ¼ cup ghee ¼ cup cassava flour 1 ½ cups water 1 cup unsweetened almond milk ½ tablespoon garlic powder 1 ½ teaspoons salt 1 tablespoon fresh thyme 1 tablespoon fresh rosemary, chopped ½ teaspoon pepper ¼ cup chives, minced Preheat oven to 325°F and grease a 13x 9 pan with ghee. Set aside.

1

Slice potatoes thinly using a food processor (or use a mandolin set over a large bowl).

In a small saucepan over medium heat combine the ghee and cassava flour until well-blended and thick. Cook 1 minute, stirring continually. Slowly add in the water and almond milk.

Whisk until smooth and thick, about 3-5 minutes.

3

Add in the garlic powder, salt, thyme, rosemary, and pepper.

Whisk again to mix. Taste. Adjust seasoning if needed and remove from the heat. Mixture should be thick, but pourable.

4

Add a thin layer of the cream sauce to the bottom of the pan and top with a layer of potatoes.

Spread a layer of sauce over the potatoes. Continue layering until all the potatoes have been used and top with the remaining sauce.

5

Melt the coconut oil in the microwave for 15-30 seconds and pour over the apples.

3

Sprinkle the cinnamon and nutmeg over the apples. Toss to coat the apples well.

4

5

Mix in the raisins and toss to combine.

Put the almonds in a blender or food processor and process until course.

Sprinkle evenly over the top of the apples.

6

7

Bake for about 30 minutes.

Per serving: Calories 159; Total Fat 5g; Carbs 32g; Protein 1g; Sodium 3mg; Sugar 23g

Cover with foil and bake 45 minutes. Remove the foil and bake an additional 40-45 minutes or until the top has browned and the potatoes are tender. Sprinkle top with chives.

6

2

Per serving: Calories 308; Total Fat 11.5g; Carbs 46.7g; Protein 6.4g; Sodium 674mg; Sugar 4g

31

“SUPER” BROWNIES SERVES 8

These decadent, fudgy brownies have a secret—actually several! Grain-free and packed with FIVE different superfoods, they’re a healthy chocoholic’s dream.

Just don’t let the kids see what’s really in them! ½ cup almond, cashew, or sunflower butter ½ cup ripe avocado, mashed ½ cup cooked sweet potato ¼ cup coconut milk 3 tablespoons cacao powder 2 tablespoons maple syrup

SAUTÉED GREEN BEANS AND MUSHROOMS WITH CARAMELIZED LEEKS

½ cup dairy-free chocolate chips Preheat oven to 350°F. Grease a loaf pan with coconut oil.

1

SERVES 4-6

Did someone say Green Bean Casserole?

Forget the cream of mushroom soup and canned onions! This upscale rendition of the holiday staple is bursting with both flavor and nutrients. You’ll never go back to the 1955 version Mom (or Grandma) made!

4 tablespoons extra virgin olive oil, divided 2 medium-sized leeks 1 pound fresh green beans, trimmed 8 ounces mushrooms, sliced 1 large clove garlic, minced Sea salt Freshly ground black pepper Pinch of red pepper flakes

Meanwhile, bring a large pot of salted water to a boil. Add the beans and cook about 2 minutes to blanch. With a slotted spoon, transfer the beans to a bowl of ice water to stop the cooking.

Drain and set aside.

3

Heat 1 tablespoon olive oil in a large pan over high heat.

Add the sliced mushrooms and cook, stirring occasionally, about 7 minutes.

4

Add the green beans and garlic to the pan. Toss to combine and sauté for an additional 3 minutes. Stir in all but ¼ cup of the caramelized leeks. Season with salt, pepper, and red pepper f lakes.

5

1

Transfer the green bean mixture onto a serving platter and top with the reserved leeks.

Serve immediately.

Heat the oil in a pan over medium-low heat and sauté the leeks for about 30 minutes, stirring often, until browned and crispy.

Watch carefully so they do not burn.

Per serving: Calories 94; Total Fat 6g; Carbs 9.5g; Protein 3g; Sodium 70mg; Sugar 3g

Wash the leeks well to remove any dirt and thinly slice the white and light green portion only.

2

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6

Using a stand mixer or hand mixer, combine all ingredients through the maple syrup in a large bowl. Mix on low speed until well-combined.

2

Stir in the chocolate chips and spoon into the loaf pan, smoothing the top as evenly as you can.

3

Bake for 25 minutes. Remove and allow to cool completely before slicing.

4

Per serving: Calories 171; Total Fat 12g; Carbs 14g; Protein 4g; Sodium 52mg; Sugar 9g

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ALT ERNATIVE

MEDICINE CHEST Hintonia latiflora: An herb that comes from the bark of a small tree that grows in Mexico and parts of Central and South America, Hintonia latiflora contains micronutrients that help keep blood sugar levels in balance—without side effects. Studied in Germany for over 60 years, this amazing herb should be at the top of any list for a natural approach to manage or reduce elevated blood sugar levels.

For example, one German study gave the herb to 177 people with prediabetes or Type 2 diabetes daily.

They were evaluated every two months for markers like A1C levels, fasting glucose, glucose after a meal, and neuropathy. At the end of eight months, A1C had fallen an average of 10.4 percent, fasting glucose dropped an average of 23.3 percent, glucose levels after a meal was reduced an average of 24.9 percent, and blood pressure, liver values, and cholesterol levels improved.

Also noted—the study included patients on medication who were failing to meet acceptable glucose testing numbers. By the end of the study, 10 of those patients were able to stop using their medication altogether, and 45 patients reduced their required medication. Hintonia latiflora is extremely effective and often reverses mild to moderate Type 2 diabetes.

It’s an excellent option to encourage healthy blood sugar and A1C levels, and a good companion when combined with other trace vitamins and minerals that serve as cofactors for balanced blood sugar levels.

34

LIFESTYLES

HEALTHY

BLOOD SUGAR

When insulin—a hormone produced by the pancreas—operates properly, it allows blood sugar to enter cells and to be used for energy. This results in stable blood sugar levels. However, when this process is out of balance, blood sugar levels can spike and fall or build to unhealthy levels. While this blood sugar roller coaster can temporarily impact a person’s energy and mental clarity, over time it can lead to prediabetes or Type 2 diabetes.

With more than 29 million Americans living with diabetes—and 86 million with prediabetes—this issue has become an epidemic.

High blood sugar levels can lead to other problems as well, including cardiovascular disease, stroke, blindness, kidney failure, and nerve problems that can result in the amputation of legs, feet, and toes. But here’s a reality check: Type 2 diabetes can be prevented or delayed.

Adopting a healthy lifestyle that includes good eating habits and exercise can make a big difference. But when that’s not enough, there are several natural alternatives that can help to stop diabetes in its tracks.

Grape Seed Extract (Tannin-Free): Here’s a sobering thought: People with diabetes have been found to be more likely to die from heart disease than those without diabetes. The connection that causes this problem is high blood sugar. From very small blood vessels to the largest blood vessels in the body, high blood sugar is the culprit for the risk that leads to dire heart problems.

Grape seed has been well-studied and proven to improve heart and vascular

strength—both needed for a strong, healthy heart. Also related to heart health is high blood pressure. It’s a catch-22 with heart health affecting blood pressure and vice versa. High blood pressure makes the heart work beyond its capacity and can damage blood vessels, which increases heart disease and stroke risks. In an Italian clinical study, people with pre or mild high blood pressure were divided into

Fiber:

Overweight people increase the possibility of high blood sugar because of the body’s inability to use insulin to properly control blood sugar levels.

Therefore, if you are overweight, you have a greater probability of diabetes. In addition to diet and exercise, a clinically studied form of a concentrated plant fiber has been shown to help people lose weight. In three months, people taking the concentrated fiber lost up to seven times the weight of those in a placebo group

who gained a half a pound a week.

Those taking the fiber saw a noteworthy lower BMI (Body Mass Index), decreased visceral fat, and a reduction in body fat including waist, hip, and upper abdominal circumference.

This was all without changes in diet or exercise. There was also a very important additional benefit for those taking the fiber—the fiber group saw lower A1C levels, an important test that gauges the average levels of blood

sugar over time. When this amazing fiber was combined with the right French grape seed extract and ginger—another botanical found to reduce body mass index (BMI) and improve blood sugar metabolism—the combination proved to be a powerhouse for weight loss. People taking the combination in capsule form with water before meals were able to lose weight safely and without stimulants—all good news for anyone seeking healthy blood sugar levels.

B-Complex Vitamins: Vitamins B6 and B12 specifically support nerve health, which is critical for addressing conditions such as diabetic neuropathy. However, there’s more to the story when it comes to selecting B vitamins. While some formulas have a form of B12 called cyanocobalamin—a form that needs to be converted by the liver—it makes more sense to start with methylcobalamin—the form of B12 that is already bioavailable to meet your glucose and nervous system requirements. For vitamin B6, the best form is pyridoxal-5-phosphate, or P-5-P. Once again, this form doesn’t need to be converted by the liver and can support healthy blood sugar levels, nerves, and metabolism right away. Since not everyone can convert the common forms of vitamin B6, P-5-P is the smart choice. Biotin is another B-complex vitamin that is necessary for both metabolism and growth. It’s also involved in the manufacture and utilization of protein, fats, and carbohydrates. To get even better A1C support, combine these B complex vitamins with Hintonia latifora.

three groups. Two were given grape seed extract at different dosages—one group receiving 150 mg and one receiving 300 mg per day. The third group received only instruction on diet and exercise changes which served as a control group. Four months into the trial, both groups showed an improvement in blood pressure with those taking the higher dosage of grape seed extract showing even more dramatic results. Blood

pressure numbers normalized in 93 percent of the higher grape seed dosage group. It’s important to note, that for all the wonderful outcomes available with grape seed extract for high blood sugar and heart and blood pressure health, it’s also a botanical product that has been subject to a high rate of adulteration. That’s why it’s critical that you only use a grape seed extract from a proven, trusted company. For the

best results, choose one that contains low molecular weight flavonoids called oligomeric proanthocyanidins, or OPCs, that are small enough to guarantee absorption and provide an abundant level of polyphenols. The rule of thumb to remember: Look for tannin-free OPCs from French grape seed extract. This will provide you a well-studied choice that is effectively absorbed for stellar results.

35

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.

Propolis Stops Cold Sores…Cold!

THE STUDY ABSTRACT:

Comparative Study with a Lip Balm Containing 0.5% Propolis Special Extract GH2002 versus 5% Acyclovir Cream in Patients with Herpes Labialis in the Papular/Erythematous Stage: A Single-blind, Randomized, Two-arm Study.

BACKGROUND AND OBJECTIVE: This controlled singleblind trial compared the efficacy of a lip balm with propolis special extract GH2002 at a concentration of 0.5% in the treatment of episodes of herpes labialis with that of 5% acyclovir cream.

METHOD: Patients in the erythematous/papular stage were randomized: 189 patients were

treated with propolis cream, 190 patients were treated with acyclovir cream (intention-to-treat population).

Application was 5 times daily.

The primary parameter was the difference in median time to complete encrustation or epithelialization of lesions. Secondary parameters were the development of typical herpes symptoms (eg, pain, burning and itching, tension, and swelling), the global assessment of efficacy, and the safety of application.

RESULT: The predefined clinical situation was reached after a median of 4 days with propolis and after 5 days with acyclovir (P < 0.0001).

Significant differences in favor of the study preparation were found with all secondary parameters and symptoms.

No allergic reactions, local irritations, or other adverse events were observed.

CONCLUSION: A formulation of 0.5% propolis GH2002 extract lip balm was found to be superior in the treatment of episodes of herpes labialis over 5% acyclovir cream in patients in the papular/ erythematous phase upon inclusion. EudraCT Registration No. 2006001971-38.

Source: Arenberger P, Arenbergerova M, Hladíková M, Holcova S, Ottillinger B. Curr Ther Res Clin Exp. 2017 Oct 14;88:1-7.

WHAT IT MEANS TO YOU:

According to the Mayo Clinic, about 90 percent of adults worldwide carry the virus that causes cold sores, herpes simplex virus 1 (HSV-1), even if they’ve never had symptoms.

36

This painful condition not only causes a high degree of self-consciousness, it can also be dangerous if sores spread and develop near the eyes. Currently, there are prescription medications and conventional topical creams. But there is also a natural medicine on the forefront of research: propolis.

Propolis is a material collected by bees from nearby trees and flowers for the construction of the hive. It has strong antibacterial properties and has longbeen regarded as a source of powerful compounds that can boost immune defenses for people, too. The very name “propolis” is Greek and means “defender of the city.”

This study used a specific propolis extract called GH2002, which is purified to remove wax and other debris, and to concentrate its beneficial compounds. In a variety of tests, it has shown consistent positive results. For this clinical research, it was blended into a topical lip balm. In just four days, 55 percent of those in the propolis cream improved versus only 25 percent using a conventional acyclovir cream.

By the next day, cold sore symptoms improved in 89 percent of the propolis group, and only 57 percent in the acyclovir cream group. Additionally, the GH2002 propolis group suffered from fewer accompanying cold sore issues, like indentations left in the skin (eruptions) and the appearance of fluidfilled blisters (vesicles) that later burst and crust over.

The results show that propolis can be more than a viable alternative to conventional lip balms for cold sores— it can be a definite improvement.

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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.*†

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Years of Research Proves it!

EuroPharmaUSA.com †Supports healthy levels already within normal range.

40 *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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