Good Health Lifestyles - Oct. 2020 by Good Health Lifestyles

FAMILY-FRIENDLY FINGER FOOD! PAGE 28

FALL 2020

LIFESTYLES

ANSWERS FOR

AUTOIMMUNE DISORDERS PAGE 22

Discover THE BENEFITS OF BERBERINE

NUTRIENTS FOR BETTER

BRAINPOWER

BREAST PROTECTORS

HOLISTIC TIPS FOR HEALTHIER BREASTS

GUARD AGAINST SEASONAL BUGS

PAGE 30

GOT FOOD

SENSITIVITIES? PAGE 20

VOLUME 7, ISSUE 1020

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LIFESTYLES

Is the American Diet Letting You Down?

Yes. Currently, the average American diet supplies few essential nutrients. Our foods are overly processed and refined, grown in impoverished soil using artificial fertilizer and genetically modified seeds, all for the sake of yield and taste, not nutrition. Foods grown today yield far fewer nutrients than 50 to 60 years ago, so even a diet rich in fruits and vegetables may not bring the results you’re looking for. Because our health depends on getting all the essential nutrients each and every day, I personally developed Clinical Essentials™ for my family. It helps ensure that we are getting all of the nutrients that may be lacking due to the way foods are grown today. I trust your family will enjoy the health benefits as much as we do. Terry Lemerond—CEO and Founder of EuroPharma Maker of the Terry Naturally Dietary Supplements ®

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Some multivitamins cut corners by using mineral forms that aren’t easily utilized in the body. Clinical Essentials provides superior minerals with The Real Amino Acid Chelate System (TRAACS™). TRAACS bind minerals to easily absorbed amino acids, so you get their full benefits.*

Full Tocopherol Family of Vitamin E

• Cardiovascular Health • Immune System Strength • Cellular Strength*

Many formulas provide only d-alpha tocopherol as vitamin E. But research shows that you need the full family—like vitamin E found in food—for the best benefits.*

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• Healthy Bones and Teeth • Immune System Strength • Mental Well-Being • Cognitive Function*

D3 is the form that the body naturally synthesizes. Some formulas provide Vitamin D2, also known as “ergocalciferol,” but it needs to be converted by the body into vitamin D3.

TRAACS™ is a trademark of Albion Laboratories, Inc.

It’s the quality, potency, and premium ingredients that make the difference for optimal daily health.* Get the most from your multiple! †Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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contents

FEATURES

IN EVERY ISSUE

18 Berberine Discover the many benefits this herbal compound offers.

8 News

L iving Better with Autoimmune Disorders

4 simple supplements turn down the volume.

GOOD EATS 20

NUTRITION

Solving the Food Sensitivity Puzzle

Could food sensitivities be causing your unexplained symptoms? 28 Finger Food! Fun ways to get your whole family to eat healthier. 4

34 Hot

Ensure healthy teeth and gums for the lifetime of your pet.

Topics Your Supplements

38 Research

HEALTH MAKEOVER

Check out these 4 breast protectors. 14

IN DEPTH

Boost Your Immunity the Natural Way Time-tested remedies to keep you well.

MEDICINE CHEST

5 smart supplements for better brain health. 32

Keep Your Breasts Healthy

30 ALTERNATIVE

Healthy Brain Boosters

Roundup

DEPARTMENTS 12

INSIDE ANIMAL HEALTH

3 Tips for Better Doggy Dental Care

You Can Use

36 Decode

FITNESS

Kick Your Workout into High Gear with Cardio Discover the health benefits of aerobic exercise.

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LIFESTYLES

Life is better with a healthy sex life TM

HRG80™ Red Ginseng is different than any other ginseng available. It delivers 7X more rare, noble ginsenosides than conventionally grown ginseng.† Each formula features specially chosen botanicals to support healthy desire, energy, and circulation, and revitalize libido— all essential to a healthy sex life.*

Better Libido* = Better Everything †Compared to the rare, noble ginsenoside content of conventional ginseng. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

EuroPharmaUSA.com5

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EDITOR'S CORNER Fifteen years ago, I started getting unexplained rashes on my hands and feet. Neither my doctor nor my dermatologist had a clue what was causing the problem. It took seven years, countless doctor visits, and lots of experimentation with the food I was eating and the products I was using to give me an answer. I had non-celiac gluten sensitivity— one of the most common food sensitivities. If you’re experiencing unexplained symptoms and you think they may be linked to your diet, flip over to page 20 for ways to suss out whether a food sensitivity is at the root of your problem. Food sensitivities aren’t the only thing that can cause an array of mysterious symptoms. Getting a diagnosis for an autoimmune disease can also lead you down a rabbit hole. On page 22, Dr. Jacob Teitelbaum gives you a guide to the many faces of autoimmunity, as well as lifestyle changes and supplements that can reduce symptoms and help you live your healthiest life. Even if you don’t suffer from a food sensitivity or autoimmune disease, it’s important to manage your health from head to toe. This issue will focus on natural ways to boost your immunity. We’ll also take a look at the best supplements to help you keep your mental edge. And, since this issue drops in October, we’re talking all things breast health, from cysts to fibroids to cancer. So pack up your summer gear, make a nice mug of tea or hot chocolate, and curl up with this issue of Good Health Lifestyles for your healthiest Fall ever.

Good Health LIFESTYLES

EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels Michele Cagan COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Jan McBarron Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Carrie Donahue Carol Ann Weber EDITORIAL OFFICES

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

VISIT OUR WEBSITE:

GoodHealthLifestylesMagazine.com For general inquiries, email: info@goodhealthlifestylesmag.com

ViewALL ISSUES on www.Issuu.com

Yours in health and happiness, GHL257_10_2020

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.

Kim Erickson EDITOR-IN-CHIEF

ON YOUR TABLET

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Because you should only feel

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NEWS YOU CAN USE

FLAME RETARDANTS

BURN KIDS’ IQS

Lead and mercury get a lot of attention for the harmful effects they have on children. But there’s a far greater danger that kids are exposed to every day—flame retardants. In new research from New York University, these chemicals (polybrominated diphenyl ethers) were shown to have substantial permanent, lifelong consequences on the brains of developing children. The result is a significant loss of IQ points, which can diminish kids’ progress in school as well as their earning power later in life. Unfortunately, flame retardants are found everywhere, from household furniture to electronics. However, you can effectively reduce exposure by opening windows to allow dust laced with flame retardants to escape. Vacuuming and mopping frequently also helps limit exposure. And avoid mattresses and toys that contain polyurethane foam, which often harbor flame retardants. Gaylord A. Trends in neurodevelopmental disability burden due to early life chemical exposure in the USA from 2001 to 2016: A population-based disease burden and cost analysis. Molecular and Cellular Endocrinology, Volume 502, 15 February 2020, 110666. https://doi. org/10.1016/j.mce.2019.110666. 8

LIFESTYLES

MEDITERRANEAN DIET BOOSTS BRAIN FUNCTION AND LONGEVITY Once again, the Mediterranean way of eating has been shown to offer a wealth of health benefits. This time, scientists have uncovered the diet’s positive effects on the microbiome which, over time, can lead to improved brain function and longevity. After eating a Mediterranean diet for one year, the study’s participants experienced lower levels of inflammatory chemicals linked to cognitive decline and the development of chronic diseases like diabetes, cancer, and atherosclerosis. How can you take advantage of these benefits? Simply incorporate Mediterranean keystones like fresh fruits and vegetables, fish, lean meats, olive oil, and even a little red wine, into your daily diet. Ghosh TS. Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status: the NU -AGE 1- year dietary intervention across five European countries. Gut. Published Online First: 17 February 2020. doi:10.1136/ gutjnl-2019-319654.

15 The percentage of U.S. adults that get no physical activity during their leisure time. CDC, Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. https:// www.cdc.gov/ physicalactivity/data/ inactivity-prevalencemaps/index.html

BATHE IN HEART HEALTH Looking for a way to improve your cardiovascular health? Just relax in a hot bath! That’s right—lowering your risk for heart disease and stroke may be as easy as taking a soothing soak each day. That’s according to a recent study published in the journal Heart, where investigators found that a daily hot bath is associated with a 28 percent reduced risk of heart disease, and a 26 percent lower risk of stroke. These impressive results are likely due to the fact that frequent tub bathing was signiﬁcantly linked with a lower incidence of high blood pressure. So relax in the tub for better heart health—bubbles optional!

Ukai T. Habitual tub bathing and risks of incident coronary heart disease and stroke. Heart. Published Online First: 24 March 2020. doi: 10.1136/ heartjnl-2019-315752.

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NEWS YOU CAN USE

BRUSH AWAY

ALZHEIMER’S Brushing your teeth not only keeps your mouth clean, your breath fresh, and your teeth white, it may also help to prevent the onset of Alzheimer’s disease. Scientists in Norway recently discovered that the bacteria that cause gum disease (gingivitis) can migrate from the mouth to the brain. There, a harmful enzyme is excreted which can destroy nerve cells and lead to memory loss. Even worse, the presence of these bacteria don’t just raise the risk of developing Alzheimer’s, they may also be responsible for an even faster progression of the disease. If you have a family history of Alzheimer’s (and even if you don’t), this evidence gives even more reason to brush and ﬂoss your teeth regularly. Dominy SS. Porphyromonas gingivalis in Alzheimer’s disease brains: Evidence for disease causation and treatment with small-molecule inhibitors. Science Advances, 2019; 5 (1): eaau3333 DOI: 10.1126/sciadv.aau3333.

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STRENGTHEN MUSCLE FUNCTION WITH VITAMIN D Maintaining muscle strength as you age is crucial to keeping your mobility, independence, and quality of life. However, exercise alone may not be enough to fend off frailty in your golden years. According to new research from Trinity College Dublin, an adequate amount of vitamin D may be just as important as weight training. The research team found that older adults with a ‘D’ deficiency were twice as likely to experience muscle weakness than those with sufficient levels of this important nutrient. Luckily, it’s easy to enhance your vitamin D intake through supplementation and regular (yet responsible) sun exposure. Aspell N. Vitamin D Deficiency Is Associated With Impaired Muscle Strength And Physical Performance In Community-Dwelling Older Adults: Findings From The English Longitudinal Study Of Ageing. Clinical Interventions in Ageing. 15 October 2019, Volume 2019:14, Pages 1751—1761. DOI https://doi. org/10.2147/CIA.S222143.

7.5 The number of hours children spend in front of a screen each day. Rideout VJ. Generation M2: Media in the Lives of 8- to 18-Year-Olds. Rep. Menlo Park: Henry J. Kaiser Family Foundation, 2010.

LESS SLEEP, MORE PAIN

Here’s another good reason to catch quality zzzz’s each night: Poor sleep can enhance the perception of pain. And it only takes a single night of inadequate rest to cause increased activity in the pain-sensing regions of the brain, according to a recent report published in the Journal of Neuroscience. Researchers determined this by administering a pain-sensitivity task after keeping healthy young adults awake through the night. They observed heightened activity in certain cerebral pain receptors while other pain-regulating areas were suppressed. Though getting better sleep may be easier said than done, sticking to a regular bedtime and cutting down on stimulants like caﬀeine and sugar—especially before bed—can all work to improve the quality of your nightly slumber. Adam J. The pain of sleep loss: A brain characterization in humans. The Journal of Neuroscience, 2019; 2408-18 DOI: 10.1523/ JNEUROSCI.2408-18.2018.

ARTIFICIAL SWEETENERS

ARE MAKING YOU SICKER, FATTER Avoiding sugar is a great way to improve your health. But swapping out sugar for artiﬁcial sweeteners may not have the positive health beneﬁts you’re hoping for. In fact, these sugar substitutes may actually be doing more harm than good. In a study published in the journal Cell Metabolism, researchers found that eating foods that contain both sucralose—found in Splenda and other popular sweeteners—and carbohydrates can quickly lead to all sorts of negative health consequences, including high blood pressure, decreased insulin sensitivity, and weight gain. Be a smart shopper and check ingredient lists since sucralose is found in many baked goods, condiments, syrups, and other packaged goods—nearly all of which contain carbs. Dalenberg JR. Short-Term Consumption of Sucralose with, but Not without, Carbohydrate Impairs Neural and Metabolic Sensitivity to Sugar in Humans. Cell Metabolism, Volume 31, Issue 3, P493-502.E7, March 03, 2020. DOI:https://doi.org/10.1016/j.cmet.2020.01.014.

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KEEP YOUR BREASTS HEALTHY

with Four Natural Breast Protectors by Jan McBarron, MD, ND

our breasts change throughout your life—and some of those changes can trigger fear and worry about breast cancer. But while breast cancer gets the most attention, other conditions can affect your breast health and comfort.

tissue and increasing fertility. This hormone is produced by the ovaries during the first part of the menstrual cycle, increasing until ovulation. After that, another hormone called progesterone takes over to complete the cycle.

Millions of women seek medical consults due to lumpy or tender breasts each year. And while lumps can be very frightening, many turn out to be cysts or fibroids—both of which are non-cancerous and don’t lead to breast cancer. For many women, those issues come and go with their menstrual cycles, flaring up with hormone surges and then calming down.

Good breast health depends on proper hormonal balance, especially between estrogen and progesterone. Unfortunately, many women struggle with estrogen dominance, which means their estrogen levels are too high relative to progesterone levels.

THE ESTROGEN EQUATION Estrogen plays a key role in a woman’s reproductive development and other crucial functions, like encouraging the growth of milk ducts in your breast 12

Many factors can contribute to estrogen dominance, including: • Perimenopause • Environmental factors • Chronic stress overload • Excess body fat • Diet rich in refined carbohydrates and low in fiber, healthy fats, and essential nutrients

Along with many other symptoms, estrogen dominance can cause breast pain, tenderness, and swelling. This imbalance can also increase your risk for fibroids, cysts, and breast cancer. Luckily, there are several safe, natural ways to gently reduce estrogen output and get your hormones back in healthy balance.

NUTRIENT-RICH FOODS SUPPORT BETTER BREAST HEALTH When it comes to healthy breasts, what you don’t eat is as important as what you do eat. Diets high in refined sugars and unhealthy fats can increase your risk of breast cancer. On the other hand, foods rich in specific nutrients, antioxidants, and omega-3 fatty acids can reduce those risks and improve your overall health.

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A healthy breast diet includes foods such as:

BROCCOLI

WALNUTS

CABBAGE

SALMON

WATERMELON

PUMPKIN SEEDS

LIFESTYLES

it’s critical to make sure you use small particle OPCs. Look for tanninfree VX1 French grape seed extract for fully bioavailable OPCs.

FOUR NATURAL BREAST PROTECTORS In addition to sticking with a breast-healthy diet, four natural supplements can help protect your breasts and reduce uncomfortable breast symptoms.

CURCUMIN Curcumin, a powerful compound found in turmeric, can be a strong ally in the fight against breast cancer. Dozens of studies have demonstrated the many paths curcumin can take to disarm and destroy breast cancer cells, including blocking communication between cancer cells to disrupt their spread. Curcumin has also been found to significantly reduce breast pain. There’s a catch, though. Curcumin can be difficult for the body to absorb and utilize. To reap all of the breast benefits of curcumin, look for a supplement that contains a highly bioavailable form such as BCM-95.

GRAPE SEED EXTRACT (OPCs) Oligomeric proanthocyanidin complexes (OPCs) from grape seed extract help protect breast cells from DNA damage. OPCs have extreme antioxidant powers that can tame free radicals. OPCs also inhibit aromatase activity, which helps reduce the risk of estrogen-related breast issues. These actions help OPCs stop both hormone-driven and triple-negative breast cancer cells. But OPCs can only protect your breasts if your body can absorb them. That’s why

POMEGRANATE SEED OIL Pomegranates are widely known for their supercharged antioxidant powers, but often the seeds themselves get overlooked. That’s a mistake, because pomegranate seeds contain a special omega-5 fatty acid called punicic acid that inhibits aromatase. Reducing aromatase reduces excess estrogen, a key driver in breast health problems from fibroids to hormonefueled cancer.

VITAMIN D3 You need plenty of vitamin D3, the active form of vitamin D, to stay healthy overall. And when it comes to your breasts, this essential nutrient holds the key to optimal health. Vitamin D3 plays a part in critical cellular activities, including cell division, normal growth, and programmed death. Without it, your cells can’t function properly, and that can increase the risk of breast cancer and other breast issues. Clinical trials show that: • Women with the highest blood levels of vitamin D have a better chance of surviving breast cancer • Women with the lowest vitamin D status face a 42 percent higher risk of dying from breast cancer • Every 5ng/ml (how vitamin D levels are measured) increase in vitamin D levels leads to a 13 percent reduced risk of breast cancer recurrence • Women with lower levels of vitamin D are substantially more likely to suffer from breast pain

HEALTHY WEIGHT, HEALTHY BREASTS Being overweight can increase your risk of breast cancer and other breast issues. Here’s why: Fatty tissue increases estrogen production, and that can encourage hormone-fueled cancer cells to grow and thrive. Studies show that women who are overweight or obese are more likely to get breast cancer, experience breast cancer recurrence, and die from breast cancer.

Boosting vitamin D levels through supplementation can be a game changer for improving breast health. How much do you need? Studies suggest that supplementing with 1,500-2,000 IU of vitamin D3 daily can help you maintain a higher blood level of vitamin D.

Jan McBarron, MD, ND, advocates a comprehensive approach to health that encompasses both traditional medicine, including prescribing drugs and surgery, and naturopathy. She enjoyed over 30 years in private practice while cohosting the nationally syndicated health talk radio broadcast Duke & The Doctor. Dr. McBarron is also an author, philanthropist, educator, and the recipient of multiple awards. 13

IN DEPTH

BOOST YOUR IMMUNITY THE NATURAL WAY

Add these time-tested remedies to your stay-well health kit

Every day your immune system faces countless potential threats from infectious viruses, bacteria, and other harmful microbes. They can lurk in the food you’re eating, on the surfaces you touch, and in the air you breathe. A healthy immune system neutralizes most of those threats, keeping you safe and healthy. Sometimes, though, your immune system will face a danger it doesn’t recognize or get overwhelmed by infectious microbes. When that happens, you end up feeling sick, tired, and riddled by symptoms that can last for days or weeks.

you against the infectious pathogens you constantly come into contact with at the bank, grocery store, restaurants, and everywhere else. These go-to immune system supports have been used for thousands of years and come with a long history of safety and effectiveness—without causing negative side effects. In fact, because these natural solutions are packed with hundreds of healing compounds, they often improve overall physical, mental, and emotional wellness too.

Since you can’t possibly avoid every infectious virus, bacterium, and fungus out there, you need a robust immune system. And when the threat of infection is higher—like during the cooler fall and winter months—your immune system needs additional support to mount the most effective response.

ANDROGRAPHIS

That’s where time-tested natural solutions come into play. The highly effective, intensively studied, natural remedies below give your immune system the assist it needs to protect 14

For thousands of years, Ayurvedic practitioners have turned to andrographis to treat their patients for a wide variety of ailments. This bitter herb is best known for its ability to boost the immune response to help your body deal with infections, but its abilities don’t end there. This multitasking herb has earned a sterling reputation when it comes to overall

immune support, largely thanks to a key compound called andrographolide. Researchers have found that andrographis makes an effective ally against heart disease, Lyme disease, arthritis, and diabetes. Andrographis’ main claim to fame lies in its ability to quickly relieve viral and bacterial infections. Studies show that andrographis helps minimize cold and flu symptoms and speed up recovery times, all without causing negative side effects. One doubleblind, placebo-controlled clinical trial found that andrographis relieved upper respiratory symptoms such as sore throat, runny nose, and fatigue in just two days. By day four, participants who took andrographis enjoyed significant relief from all of their symptoms, including headaches, coughing, and phlegm production. A recent meta-analysis found that andrographis safely and effectively relieves symptoms of respiratory tract infections in both adults and children. Researchers reviewed 33 clinical trials that included 7,175 patients for this

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study and found that andrographis improved coughs, sore throats, and overall symptoms significantly better than a placebo. The herb also successfully shortened the duration of symptoms and the number of days needed for sick leave. In addition to its ability to provide quick symptom relief, andrographis has also demonstrated powerful antibacterial action against infectious bacteria such as: • E. coli • Salmonella • Pseudomonas • Methicillin-resistant Staphylococcus aureus (MRSA) • Streptococcus pneumoniae • Streptococcus pyogenes To harness the full immuneboosting power of this herb, look for an andrographis supplement listed on labels as EP80. This proprietary form provides 80 mg of andrographolides—the plant’s most effective compound—per serving.

PROPOLIS

“Bee glue” may not sound like something that could boost your immune system, but it’s been used for thousands of years to improve health and resilience. Bees make propolis (aka bee glue) from the resins they gather from trees and other plants. They transform those resins with their own enzymes, mix it with beeswax, and create a protective antimicrobial glue and sealant to keep their hives safe from invading bacteria, viruses, and fungi. Along with its shielding capabilities, propolis contains more 16

LIFESTYLES

than 300 compounds, including vitamins, minerals, and polyphenols (beneficial plant chemicals), that provide strong antioxidant and antitumor protection. Research shows that propolis can modulate the immune response and is effective against a variety of upper respiratory infections, including strep throat and the flu. In a study conducted in Yemen, propolis was shown to have impressive antimicrobial effects for children suffering from upper respiratory tract infections (URTIs). The children had the usual complaints that come along with cold and flu season: runny noses, sore throats, coughs, and fevers. They were examined and diagnosed with various URTIs, including the common cold, pharyngitis, tonsillitis, and oral thrush. Study results showed the successful antimicrobial activity of propolis against the growth of bacteria that cause strep throat (S. pyogenes) and other severe infections, including the flu and candida. Other studies show that propolis can reduce the frequency of ear infections in children. An open-label, retrospective, controlled clinical study of 56 children with ear infections found that propolis not only reduced the severity of their symptoms, it shortened the length of the infection. Another study of 122 kids with recurrent ear infections found that pairing propolis with zinc significantly reduced the risk of new infections. When choosing propolis for immune system support, look for a product that lists EP300 on the supplement facts label. You can safely take 200 mg of this purified European propolis daily, and increase that to 200 mg twice daily when extra support is needed.

6 HABITS

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Eat more antioxidant-rich FRUITS AND VEGGIES

POWER UP immunity with high-quality sources of protein

STAY HYDRATED with pure H20

Get at least 30 minutes of EXERCISE every day

Strive for 7-9 hours of SLEEP each night

Practice STRESSRELIEVING activities like meditation

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DISCOVER THE POWER OF BERBERINE 6 ways berberine can enhance your health

erberineâ&#x20AC;&#x201D;an alkaloid found in herbs like barberry, goldenseal, and Oregon grapeâ&#x20AC;&#x201D;is getting lots of buzz these days. Originally used for thousands of years in Ayurvedic and Chinese medicines, the benefits of berberine have recently become a hot topic among researchers. Studies over the past 15 years show that berberine can benefit numerous health conditions. But one of the most impressive uses for berberine is its ability to address a syndrome that affects one in three Americans.

Metabolic Syndrome

Metabolic syndrome happens when a combination of health

An Easy Equation for Use

issues merge. These conditions include high blood pressure, type 2 diabetes, obesity, cholesterol imbalance, and high triglyceride levels. While research shows these issues are often preventable with proper food choices and adequate exercise, statistics prove the need for more answers. Berberine effectively addresses the multitude of issues caused by metabolic syndrome, including: High cholesterol and triglyceride levels High blood sugar and hypertension

T umors and DNA damage L iver damage and fatty liver disease O besity

Beberineâ&#x20AC;&#x2122;s capacity to help lower weight, triglyceride levels, and blood sugar is noteworthy. When these markers are out of balance, it can signal an unhealthy liver. Research has shown how berberine reduces enzymes associated with fatty liver disease by helping to balance

of Berberine

Berberine will have a favorable impact on any condition that could be made better by losing weight and exercising. That includes: 18

O xidative stress and inflammation

Pre-diabetes and diabetes

Hypertension (high blood pressure)

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blood sugar, insulin resistance, and triglycerides. Achieving balance in these areas is critical to optimal liver and overall health. Once an imbalance begins, it can trigger systemic inflammation and oxidative stress. Imagine a row of matches—the first one is lit and ignites all the rest. However, pull one match out, and the fire stops. That’s the difference berberine can make. In one study where participants had elevated cholesterol and triglyceride numbers, those taking berberine daily saw a 25 percent drop in LDL, a 35 percent drop in triglycerides, and a 29 percent drop in total cholesterol, with no side effects. Berberine is a wise choice for anyone dealing with the many facets of metabolic syndrome.

Digestive and Gut Issues

Berberine also provides digestive support. An outof-balance environment in the intestines causes gas, bloating, acid indigestion, and irritable bowel syndrome (IBS). Berberine tackles the bad bacteria in your gut without harming the good—even slowing down pathogens like H. pylori and E. coli. With antioxidant and anti-inflammatory properties, berberine is useful in helping to repair a compromised intestinal barrier. A 2017 preliminary study in the journal Molecular Medicine reports berberine

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improved the bacterial balance in the gut and restored the integrity of the gut barrier. Taking berberine restrained toxins from leaking into the bloodstream, which also helped with overall inflammation throughout the body. With pathogens kept at bay, berberine can boost resistance and calm digestive issues.

Heart Health

Berberine helps reduce the risk of cardiovascular disease by relaxing arteries, increasing blood flow, lowering blood pressure, and helping to prevent arteriosclerosis. It does this by stimulating the release of nitric oxide. Research published in the World Journal of Cardiolog y reported that people who took berberine also had improved heart function and an increased ability to exercise. What’s more, preliminary research suggests that berberine may play a role in treating arrhythmias and heart failure.

Cognitive Health

diseases like Parkinson’s and Alzheimer’s. One promising study showed that berberine enhances neuroprotective pathways and acts as a deterrent to neurodegeneration. Berberine also modulates a key serotonininhibiting enzyme. While more studies are needed, preliminary research suggests that berberine may help mood disorders by acting as a natural mood stabilizer.

What to Look For

Because of its sudden popularity, berberine supplements seem to be everywhere! But be aware that not all supplements are created equally. When seeking out a berberine supplement, choose one derived from Indian barberry (Berberis aristata) bark and root extract. This extract has been used for generations in Ayurvedic and Traditional Chinese practices. While generally safe, do check with your doctor if you are taking a blood thinning drug like warfarin, an antidepressant, or other prescription drugs as berberine may interact with your medication.

Researchers are also exploring berberine for neurodegenerative

Metabolic

Insulin

syndrome

Depression

resistance

Cardiovascular disease

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SOLVING THE

FOOD SENSITIVITY PUZZLE by Holly Lucille, ND, RN Do you suffer from seemingly random gastrointestinal problems, skin outbreaks, headaches, or joint pain? Has your doctor looked for a cause, only to come up empty? Rest assured, these mysterious symptoms aren’t all in your head. Instead, you may be suffering from a food sensitivity. It’s estimated that at least 30 percent of Americans experienced some kind of food sensitivity during their lifetime. The most common symptoms include gastrointestinal upset, skin problems, or respiratory issues. But food sensitivities may also cause seemingly random health problems, including fatigue, mood swings, nervousness, and migraines. Clinical research suggests that the sensitivity to certain foods can also increase the severity of symptoms often experienced by those with rheumatoid arthritis, asthma, and other diseases normally not considered food related.

Uncovering a Food Sensitivity Often times these symptoms can manifest hours or days after the food was ingested. This can make it difficult to pinpoint the offending food. Symptoms can include diarrhea, bloating, acid reflux, nausea, abdominal pain, rashes, headaches, runny nose, and/or fatigue. 20

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To verify a food sensitivity you can get a highly sensitive blood test that measures the reaction of the immunoglobulin G (IgG) antibodies in your blood to a variety of foods. You can also do a DIY 30-day elimination diet. Elimination diets remove foods most commonly associated with sensitivities. Foods are then reintroduced one at a time while monitoring for symptoms.

Eliminate to Identify An elimination diet is divided into an elimination phase and a reintroduction phase. For 30 days, you’ll stop eating any foods you suspect you may be sensitive too, as well as foods known to trigger sensitivities such as gluten, dairy, nightshade vegetables, and processed foods. After 30 days, it’s time to reintroduce these potentially problematic foods, one at a time over two to three days, documenting any symptoms. While not all foods will cause symptoms, if you do experience a negative reaction, you have successfully identified a trigger food that should be removed from your diet. But be aware that it’s not uncommon to be sensitive to multiple foods.

Add Supplements Searching out and eliminating the foods causing your symptoms is a good first step. But, according to Canadian researchers from McMaster University, food sensitivities can damage your gastrointestinal tract over time, causing inflammation, disrupting the bacterial balance in your gut, and compromising the integrity of your intestinal barrier. The following supplements can help heal this hidden damage when paired with an elimination diet. Curcumin: This anti-inflammatory compound derived from the Indian spice turmeric concentrates in the gastrointestinal tract where it reduces damaging inflammation and helps to

maintain the integrity of your intestinal barrier. The problem is, standard curcumin supplements are very poorly absorbed by the body. To ensure you’re getting all of the gut-friendly benefits from your curcumin supplement, look for one that combines curcumin with turmeric essential oil (which is also a source of anti-inflammatory ar-turmerone). Listed on labels under the name BCM-95 or Curcugreen, this specially blended curcumin is considerably more absorbable and bioavailable. This means it remains in the bloodstream for a longer period of time, effectively decreasing sensitivityinduced damage. Probiotics: A lack of bacterial diversity in the gut has been linked to the development of food sensitivities. For example, certain species of bacteria assist in the breakdown of gluten—and a lack of these may predispose you to a gluten sensitivity. Research suggests that two strains of Lactobacillus bacteria—L. plantarum and L. rhamnosus—can help lessen the sensitivity to lactose. But if you are predisposed to food sensitivities, don’t just settle for one strain of probiotic bacteria. Studies also show that supplementing with a multi-strain probiotic can contribute to a robust and diverse microbiome. Probiotics work in several additional ways to reduce the damage caused by food sensitivities. They reduce intestinal permeability and modulate the immune response to trigger foods. Bolstering your beneficial bacteria through supplementation may also reduce damage by crowding out pathogenic bacteria and reducing intestinal inflammation. 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.

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Be Immune Strong!

No Matter What Comes Your Way Be Prepared. Be Immune Strong. Be Healthy.*

Wherever you go, whatever you do, and no matter what life brings your way, a strong immune system is vital. Support your body’s immune defenses all year long with powerful products from the brand you trust—Terry Naturally®!*

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with

AUTOIMMUNE DISORDERS Simple ways to turn down the volume and revitalize your life by Jacob Teitelbaum, MD

If you’ve been living with an autoimmune disorder, you know how hard it is to just get through the day. Some days, even getting out of bed feels impossible. Between the achiness, exhaustion, and other disabling symptoms, living with an autoimmune disease can impact your ability to work and socialize. It can also take a toll on your financial health, along with your physical and mental health. And while it may seem like you’ll never feel better, there are safe, natural solutions that can help to reduce painful inflammation, decrease fatigue, support a healthier immune response, improve digestive problems, and brighten your mood. By giving your body and your immune system the gentle support they need, you’ll be able to get back to living your life the way you want.

When Your Immune System Gets It Wrong

Your body has a carefully designed system to keep you healthy and disease-free. But sometimes that system gets hit with a glitch, causing it to become hypervigilant. When that happens, your immune system confuses your own organs and tissues with dangerous invaders and goes on the attack. Those attacks can affect any part of your body—and sometimes multiple parts—depending on the type of autoimmune disorder. As a result, your body gets weaker and your immune system gets overworked, making it nearly impossible to properly defend you against real menaces like infectious bacteria and viruses. In the worst cases, autoimmune conditions can threaten your life. The most common autoimmune disease symptoms include: • Fatigue • Muscle or joint pain

• Overall achiness • Joint swelling • Digestive problems • Recurring fever • Skin issues Those symptoms can swing from mild to severe and back again, even within a single day. Unfortunately, most autoimmune diseases have no permanent cure, but that doesn’t mean there’s nothing you can do. In fact, there are some very easy actions you can take to minimize your symptoms and calm your autoimmune disorder activity without suppressing your immune system.

More Than 80 Autoimmune Disorders

You might be surprised to learn that there are more than 80 distinct autoimmune disorders, and each affects the body in different ways. Some of these disorders are extremely rare, affecting very few people. Others affect millions.

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The most common autoimmune disorders include: • Rheumatoid arthritis • Hashimoto’s thyroiditis • Psoriasis • Lupus • Celiac disease • Multiple sclerosis • Inflammatory bowel disease (IBD) Though these autoimmune disorders are different and come with their own unique symptoms, there are some factors that all of them have in common.

Overreaction, Inflammation, and Oxidation

Three health issues can be found in virtually all autoimmune conditions: 1. A n overreactive immune system that makes mistakes 2. L ong-term, system-wide inflammation 3. H igh levels of oxidative stress that can harm healthy cells The last two—inflammation and oxidation—are consequences of the overreacting immune system. Inflammation acts as one of the tools your body uses to fight off threats and promote healing. But in autoimmune conditions, inflammation signals get turned on unnecessarily. Worse yet, those signals don't turn off when they’re supposed to. The resulting runaway inflammation can cause pain throughout the body and interfere with the normal functioning of cells and organs. Oxidative stress comes into play when free radicals (unstable molecules that can damage your cells) outpace your body’s supply of antioxidants. Excessive oxidative stress can trigger autoimmune disorders, lead to disease progression, worsen immune system intolerance, and increase systemic inflammation.

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All three of these factors are intertwined, and together they can worsen your symptoms and your disease…unless you take steps to calm them down.

Calming Things Down

In autoimmune disorders, your immune system makes mistakes. It sees threats where there are none and goes on the attack. While weakening or shutting down your immune system may seem like the logical answer, it’s not. That can leave you highly vulnerable to opportunistic infections and may not resolve the symptoms you’re struggling with. Calming the immune response is the key to easing autoimmune disorders and their debilitating symptoms. That may seem impossible—especially if you’ve been suffering for a long time with no relief—but it can happen when you know the right actions to take. A combination of easily manageable lifestyle changes and targeted natural supplements can turn the tide on your autoimmune condition, and help you feel like yourself again.

5 Simple Changes Can Ease Your Symptoms

With an autoimmune condition, you’ll have good days, bad days, and very bad flare-up days. Luckily, by making some simple lifestyle changes, you can increase the good days, decrease the bad days, and cut down on flare-up days. Try introducing these five changes— you’ll be amazed by how much better you’ll start to feel.

1. Eat nourishing whole foods. Sticking with a healthy diet and avoiding problem foods can help get your immune system back in balance. Get

The AIP Diet Making major changes to your diet can quickly ease some of the most disabling symptoms of autoimmune diseases. Adopting the Autoimmune Protocol (AIP) Diet offers a food-based solution to the runaway inflammation common to these conditions. Basically, this diet eliminates foods that can trigger inflammation and replaces them with nutrient-dense foods that can modulate the inflammatory response. I nflammation-triggering foods include: • Refined sugar • High fructose corn syrup • Dairy products • Gluten • Grains • Nightshades (such as eggplants and tomatoes) • Seed and vegetable oils (such as canola oil) • Legumes (such as peanuts) • Soy products • Processed foods IP superstar foods A include: • Bone broth • Grass-fed meat • Fish high in omega-3 fatty acids (such as salmon and mackerel) • Sweet potatoes • Coconut milk • Avocados • Olive oil • Vegetables, especially leafy greens • Small amounts of fruit, especially apples and berries 23

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familiar with the AIP (Autoimmune Protocol) diet, which has been shown to calm systemic inflammation and reduce autoimmune symptoms. Avoid excess sugar and white flour, and when convenient eat grass-fed beef instead of grain-fed.

2. Get enough sleep. Your body needs plenty of solid sleep every night. Without enough sleep, stress hormone levels rise, which can increase your immune system imbalance, inflammation, and disease symptoms. Aim for 7 to 8 hours of sleep to refresh and repair your body and mind.

3. Rebalance your gut. When the bacteria in your gut are out of balance and the bad bacteria outnumber beneficial bacteria, it can cause damage throughout your body—and that includes your immune system. After all, your gut houses more than 70 percent of your immune system, so it’s crucial that your gut bacteria remain in healthy balance.

4. Calm your stress. Stress throws your body into a hyper-alert state that engages your immune system. Take steps every day to reduce your stress levels. Try adding proven stress-relieving activities, such as meditation, yoga, and focused breathing, into your daily routine. 24

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5. Exercise regularly. Getting 30 minutes of gentle exercise most days can help relieve fatigue, modulate your immune system, and reduce your symptoms. Try to get in some physical activity every day, at least some of it outdoors (if you can). Sunshine synthesizes vitamin D in the body, and low levels are associated with higher risk of autoimmune illness. Just make sure you don’t overdo it during your workout and avoid any exercises that cause pain or overexertion.

These 4 Supplements Calm Autoimmune Disorders

Your body needs special support to help normalize its immune system responses. That includes soothing chronic, systemic inflammation and protecting against free radicals and oxidative damage. Any autoimmune condition can benefit from these four targeted supplements: Curcumin has been valued for centuries in the Ayurvedic medical tradition. It’s well known for its superior anti-inflammatory action, which has been put to the test in numerous clinical trials. In addition, curcumin has impressive antioxidant powers that neutralize free radicals to calm oxidative stress and prevent oxidative damage. Unfortunately, most curcumin supplements are not fully absorbed by the body. The exception—a special form of curcumin called BCM-95 (Curcugreen) that’s been shown in clinical studies to be highly bioavailable and absorbable, allowing for more powerful antiinflammatory and antioxidant action. Boswellia has been used for thousands of years as a staple of the Ayurvedic tradition. It has a unique ability to block 5-LOX, an inflammatory pathway that plays a destructive part

in many autoimmune conditions (including rheumatoid arthritis and celiac disease). In addition, boswellia tames multiple inflammatory pathways in the body, largely due to the herb’s main healing compound, AKBA. For the best results, look for a standardized boswellia extract that contains at least 10 percent AKBA. Fish Oil is a rich, natural source of omega-3 fatty acids, which excel at keeping inflammation under control. Studies show that fish oil can help tame inflammation in autoimmune conditions, prevent or slow disease progression, and calm hyperreactive immune cells. Increasing omega-3 fatty acid levels can also increase the body’s antioxidant activity to reduce oxidative stress. Probiotics help maintain a healthy balance in your gut microbiome— the trillions of bacteria that live in the gut. When that microbiome is out of balance, a condition known as dysbiosis, pathogenic bacteria can take over and cause runaway inflammation and uncontrolled immune system reactions. Unfortunately, it doesn’t take much to disrupt the gut microbiome. Dysbiosis can be brought on by many factors, including medications like antibiotics and steroids, chronic stress, and poor diet (even for a single meal). High-quality probiotic supplements can restore a healthy balance in the gut microbiome by increasing supplies of beneficial bacteria. Along with controlling dysbiosis, beneficial bacteria also produce anti-inflammatory compounds and help keep the immune system from overreacting.

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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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!

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

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

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ANIMAL HEALTH

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thing that comes to mind when you think about your dog’s dental health, but maybe it should be. Curcumin has been clinically shown to provide antiinflammatory properties. Whether used as a preventative to gum disease or as an option once your pup is showing oral health issues, addressing inflammation will put your dog back on the road to good dental health. This is true for their gums and also their overall health. As a rule of thumb, standard curcumin is poorly absorbed. Look for a high-absorption curcumin supplement—one that’s combined with a turmeric essential oil containing ar-turmerone.

TIPS FOR

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DOGGY DENTAL CARE by Carrie Donahue, DVM When it comes to your dog’s health, it’s easy to overlook their oral health. Yet according to the American Veterinary Dental College, most dogs show signs of periodontal disease by the age of three. Since your pup needs their teeth to last a lifetime, it’s important to have your vet check his or her teeth and gums at least yearly. In the meantime, here are some easy ways to make sure your dog has healthy gums, fresh breath, and a happy doggie smile.

SO MANY TEETH!

It’s not easy to recognize healthy gums in your dog, so look for clues in their teeth. They should look clean and free of plaque without tartar build-up. None of their 42 teeth should be jagged, broken, or wiggly. It helps to take note of how your pup’s gums usually look as a benchmark for noticing changes. Watch out for raised

FAST DOGGY : DENTAL FACTS 26

Bad breath can mean gum disease in a dog.

spots, bright red tissue, pale areas, spots, or lumps. If you see a difference, point it out to your vet. Also, consult with your vet regarding a cleaning every one to three years.

GET BRUSHING

Your dog’s mouth needs daily attention with a made-for-dog toothbrush and toothpaste. If this is a new concept for you and your pup, start slowly. Move your finger along the tooth and gum line for several days. Once you can see your dog is relaxed, introduce the toothbrush by letting him smell it and rub it on his teeth for just a moment. Give your dog a few days to adjust to each step you introduce. Dog toothpaste is developed to be tasty and safe. Human toothpaste can make your dog sick—never use it with your pet.

DENTAL HEALTH FROM THE INSIDE The active component in turmeric, called curcumin, may not be the first

80%

While cavities are rare, a whopping 80 percent of dogs over the age of three develop oral disease.

Omega-3 fatty acids are another nutrient essential for your dog’s oral health. The omega-3s needed for canine health include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Yet omega-3 supplements can vary in quality so choose a product that offers omega-3s derived exclusively from the heads of Atlantic salmon and extracted using natural enzymes instead of chemicals. One easy way to determine the quality of your dog’s supplement is to look for the words “phospholipids” and “peptides” on the label. By following these simple steps, you can help your dog maintain healthy gums, keep teeth securely rooted, and foster fresher breath. Bonus? You’ll once again enjoy those welcomed doggy kisses!

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.

Plaque turns into tartar. Left unattended, it will destroy the tooth and surrounding structures.

24-36

The bacteria that cause dental disease can resurface on a tooth every 24 to 36 hours, making daily brushing necessary.

Optimal Metabolic Health Good Health TM

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Starts with

Berberine MetX ™*

Berberine MetX™ and Berberine MetX™ Ultra Absorption both support a wide range of health benefits. Available in original and ultra-absorption options, Terry Naturally® has the berberine formula that’s right for you. • Healthy cholesterol & triglyceride balance† • Optimal liver function • Healthy blood sugar levels† • Cognitive health • Cellular function • Joint health*

† Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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iF nger Food!

Nutrient-rich, finger-friendly snacks the whole family will love

Healthy Chicken Fingers with HoneyMustard Dipping Sauce SERVES 6

These kid-friendly chicken fingers are nut-free and gluten-free, making them the perfect option for those with food allergies or sensitivities to nuts and grains. ½ cup avocado oil mayonnaise 2 tablespoons Dijon mustard 2 tablespoons honey ½ tablespoon fresh lemon juice 1½ pounds chicken breasts, sliced into “fingers” 1 large egg ¾ cup cassava flour ¼ cup coconut flour 2 teaspoons sea salt 1 teaspoon onion powder 1 teaspoon smoked paprika ¼ teaspoon black pepper ¼ cup plus 2 tablespoons coconut oil 28

Whether it’s an after-school nibble or movie-night munchies, nothing hits the spot quite like finger food. But don’t settle for nutritionally bankrupt processed foods. Satisfy your snack cravings with our healthy take on family favorites.

In a small bowl, combine the mayonnaise, mustard, honey, and lemon juice. Whisk until mixed well. Set aside. 1

In a large bowl, combine the cassava flour, coconut flour, salt, and spices. 2

In another small bowl, whisk the egg until frothy. 3

Heat coconut oil in a large skillet over medium-high heat. 4

Dip each chicken finger into the egg to coat, then dredge in the flour mixture. Shake off excess flour and place in the hot oil. Repeat for remaining chicken fingers. 5

Flip the chicken fingers to evenly brown on both sides, adjusting the heat as needed. 6

When cooked through, remove fingers to a platter. Serve immediately with honey-mustard dipping sauce. 7

Per serving: Calories 488; Total Fat 24g; Carbs 20g; Protein 38g; Sodium 1,072mg; Sugar 6g

Sweet Potato-Zucchini Puffs

Cauliflower Breadsticks

SERVES 4

SERVES 6

Looking for a way to get your family to eat more veggies? Our spin on the traditional tater tot is packed with fiber, beta-carotene, vitamin B6, and vitamin C. Serve with your favorite dipping sauces.

As a great addition to an Italian meal or simply on their own, these grain-free “breadsticks” are just one more example proving that cauliflower can be used to create healthier versions of your favorite foods. Serve with marinara sauce, if desired, for dipping.

2 medium sweet potatoes, baked, cooled, and peeled 1½ cups zucchini, finely shredded and patted dry ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon sea salt, divided ½ cup almond flour

1 head cauliflower, stalk removed ½ cup almond flour 1 teaspoon oregano 1 teaspoon sea salt ½ teaspoon garlic powder 2 large eggs, lightly beaten

Preheat oven to 400°F. Line a baking sheet with parchment paper and set aside. 1

In a large bowl, mash sweet potatoes. Add zucchini, spices, and ¼ teaspoon of the salt. Mix until well combined.

Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside. 1

Break cauliflower into florets. Place in a food processor and pulse until fine. 2 3

Heat 1 inch of water in a saucepan.

Transfer the cauliflower to a steamer basket and steam in saucepan for 7-10 minutes. Remove from the steamer basket and allow to cool. 4

Spread the cauliflower on a dish towel and squeeze out any moisture. 5

Combine the cauliflower with the remaining ingredients in a large bowl, stirring until well mixed. Transfer to the baking sheet and spread into a large ½-inch thick rectangle. 6

Bake for 30 minutes (or longer for a crispier bread). 7

Remove from oven and cool for 5 minutes. Slice into 1-inch breadsticks. Allow to cool completely before serving. 8

Per serving: Calories 92; Total Fat 6.2g; Carbs 4.8g; Protein 5g; Sodium 352mg; Sugar 1.3g

In a small bowl, combine the almond flour with remaining ¼ teaspoon of salt. 3

Using your hands, form the vegetable mixture into small balls. Roll each ball in the almond flour and arrange on the baking sheet. Gently press each ball with your thumb, creating an indentation. 4

Bake for 20 minutes. Flip the puffs and continue baking for an additional 20 minutes or until golden brown. 5

Remove from the oven and cool slightly. Arrange on a platter and serve with ranch, honey-mustard, or other dipping sauces. 6

Per serving: Calories 153; Total Fat 7g; Carbs 16g; Protein 5g; Sodium 184mg; Sugar 6g

Coconut-Chocolate Chip Cookie Bites SERVES 20

These grain- and nut-free no-bake treats are the perfect way to satisfy your sweet tooth without the need for refined sugar. ½ cup hulled pumpkin seeds ½ cup mini semi-sweet chocolate chips 1½ cups dates, pitted Pinch sea salt 2 tablespoons water ¼ cup shredded coconut for rolling

Pour pumpkin seeds into the bowl of a food processor. Process until finely ground. Transfer seeds into a medium bowl and set aside. 1

Place the dates into the empty food processor bowl. Process until dates are finely chopped and form a ball. 2

Add the pumpkin seeds, chocolate chips, and sea salt to the food processor and process until all the ingredients are well mixed, scraping down the sides as needed. 3

Remove the mixture to a clean bowl. Using clean, wet hands, form the date mixture into 2-inch balls. Place the balls on a parchmentlined baking sheet. 4

Place the balls in the freezer for one hour. Meanwhile, spread the shredded coconut on a large plate. Remove the balls from the freezer and roll them in the coconut. 5

Arrange on a clean plate and serve. Store leftovers in an air-tight container in the refrigerator for up to seven days.

Per serving: Calories 202; Total Fat 4.7g; Carbs 40.9g; Protein 3.4g; Sodium 13mg; Sugar 34.3g 29

ALT ERNAT IVE

MEDICINE CHEST Sage:

HEALTHY

BRAIN

BOOSTERS Your brain changes constantly, reacting to new situations and information to help you survive and thrive. But some of the natural changes that come with aging can lead to frustrating mental slow-downs. That’s largely because the burdens of inflammation and oxidative stress—two chief enemies of brain health—increase as you get older. Those issues can result in everyday memory slips, difficulty concentrating, and cloudier thinking. Fortunately, you can recharge your brainpower, sharpen your memory, and enhance your mental clarity with five highly effective natural brain boosters.

Savory sage is packed with a multitude of healing plant compounds that offer a wide variety of brain health benefits. This herb delivers strong antioxidant and anti-inflammatory actions, both of which protect brain cells. It also boosts neurotrophins, special proteins necessary for proper brain cell function and survival. At the same time, sage lowers levels of a potentially damaging protein called acetylcholinesterase, which breaks down acetylcholine, an important brain chemical that promotes communication between brain cells. Sage has also been Since ancient times, rosemary has found to reduce been closely connected to memory. levels of amyloidThis woodsy herb contains powerful beta plaques, which plant compounds, including some are well known for with proven anti-inflammatory their role in Alzheimer’s and antioxidant powers. disease. In human Rosemary’s brain-boosting clinical trials, sage has benefits have been subject been shown to effectively to several clinical trials improve cognitive function, with positive results, including the attention, alertness, memory, and demonstrated ability to increase mood. Even a single dose of sage oxygenated blood supplies in the can increase cognitive performance brain and and reduce prevent mental brain cell fatigue death. More Power in a Lower Dose within A recent Concentrated food-grade plant oils 4 hours, animal of sage and rosemary offer a higher with sage study level of brain benefits than their dried essential oil found that herb counterparts. Unlike the more bringing commonly used essential oils that are similar not safe for internal use, these specially effects in processed plant oils can be consumed just 2.5 safely in supplement form. Their hours. higher potency allows for much lower doses than dry herbal extracts.

Rosemary:

rosmarinic acid, a plant chemical found in rosemary, stops amyloidbeta plaque development in the brain. Carnosic acid, another potent plant compound in rosemary, protects brain cells from oxidative damage and shields them from injury caused by overexcited neurotransmitters (brain chemicals). Through those protective pathways, rosemary helps improve memory, clear thinking, and concentration. In a double-blind, placebocontrolled, pilot clinical trial, rosemary (combined with sage and melissa) improved verbal memory skills in older adults who were tasked with recalling lists of words. Other human studies have shown that rosemary helps improve memory speed and alertness. To give your brain the optimal rosemary boost, look for concentrated plant oil rather than dried herb supplements.

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LIFESTYLES

Vitamin D:

Curcumin:

Vitamin D is called the “sunshine vitamin” for a good reason: Your body produces vitamin D when your skin absorbs direct sunlight. As you get older, though, your ability to create vitamin D declines by as much as 60 percent—and that can lead to a deficiency. In fact, according to recent research, nearly 85 percent of older adults have at least minor vitamin D deficiency, and as many as 43 percent have severe or very severe deficiency. Lower levels of vitamin D have been directly linked with mental decline and a significantly higher risk of developing Alzheimer’s disease or dementia. On the flip side, people with higher levels of vitamin D are connected with stronger recovery and less disability following strokes, as well as for people suffering from traumatic brain injuries. Vitamin D offers a lot in the way of brain protection, from encouraging new brain cell growth to clearing out amyloid-beta plaques. All of those protective effects work together to keep your brain young and sharp at any age.

Curcumin is the key healing compound found in turmeric that’s been used for culinary and medicinal purposes for thousands of years. This bright golden spice delivers two critical actions that protect and preserve brainpower. First, it reduces inflammation. Second, it decreases oxidative stress. Along with its clinically proven anti-inflammatory and antioxidant powers, curcumin has also been shown to improve brain blood flow, delivering essential nutrients and oxygen to brain cells. Recent human studies have found that curcumin improves cognition and memory in older adults. New research also points toward using this botanical compound to prevent or delay cognitive decline. If that weren’t enough, curcumin boosts new brain cell production, keeping your brain young and active no matter how old you are. Since curcumin is hard for the body to absorb, best results can be found by using a highly bioavailable form such as BCM-95 (also called Curcugreen), which has been clinically studied and found effective for protecting brainpower in older adults. In fact, an eyeopening clinical trial showed that when healthy older adults took daily doses of BCM-95 for 12 months they didn’t experience any cognitive decline, while a similar group taking a placebo didn’t see the same cognitive benefits.

Rhodiola: Chronic stress poses a constant threat to your brain function—and rhodiola supplies the solution. Rhodiola is an adaptogen, a unique type of herb that balances the body’s response to stressors and limits the negative effects of stress. For more than 60 years, rhodiola has been widely studied and used in Eastern Europe to combat mental stress and the toll it can take on focus, memory, mood, and energy. Early research focused on how rhodiola affected brain health, revealing the plant’s ability to increase neurotransmitter (brain chemical) activity and reduce the damaging effects of stress. More recent research shows that rhodiola possesses strong antioxidant and anti-inflammatory properties, boosts the production of proteins that regulate antioxidant activity, and increases vital blood flow in the brain. A recent clinical trial found that rhodiola boosts brain plasticity—the ability of your brain to adapt, rewire, and recover from injury and damage. Those benefits allow rhodiola to relieve mental fatigue, enhance memory and learning, and improve work performance.

fitness

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cardiovascular benefits, aerobic exercise can dramatically slow the loss of brain tissue as you age. In addition, studies on Alzheimer’s patients conclude that participants already in the early stages of the disease exhibit improved brain function after participating in cardio exercise.

Kick Your Workout INTO HIGH GEAR with Cardio

Another significant benefit of aerobics is the elevation of your mood. In a study of individuals diagnosed with depression, German researchers found that participants experienced significant mood changes after walking on the treadmill for 30 minutes a day for 10 days. The study concluded that “Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time.”

Discover the health benefits of aerobic exercise

by Carol Ann Weber It’s no secret that weight training is essential to toning your body and maintaining your strength. But there’s another form of exercise that often gets left by the wayside: cardio. Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise that gets your heart rate up for a sustained period of time. While there are plenty of cardio machines in the gym, there are also plenty of ways to add aerobic exercise to your workout at home or in the great outdoors. This can include activities like dancing, jumping rope, jogging, hiking, swimming, cycling, or even walking. Incorporating cardio into your workout boasts a variety of health benefits, from burning fat to increasing your stamina. But studies consistently show that it’s the benefits you don’t see that matter most— especially to your heart and brain. HEART-SMART WORKOUTS Engaging in cardio helps maximize the amount of 32

oxygen in your blood. As your heart beats faster, your small blood vessels widen, delivering more oxygen to your muscles and carrying away waste products like carbon dioxide. Over time, adding cardio to your routine can increase your cardiorespiratory fitness. Medical research shows that aerobic exercise can also lower specific risk factors for cardiovascular disease (CVD). One study that appeared in the International Journal of General Medicine reported that cardio improves cholesterol levels, supports healthy blood pressure, and reduces the risk of metabolic syndrome and diabetes. Regular aerobic exercise has also been found to help those with established heart disease, reducing chest pain in those with angina and preventing heart attacks. It also improves heart function in patients with heart failure and improves walking distance in people with peripheral artery disease. AEROBICS FOR YOUR BRAIN Did you know that the brain starts losing tissue after you reach age 30? There is a way, however, to fight this. Scientists have found that, along with its

CARDIO + WEIGHTS OR WEIGHTS + CARDIO? The majority of fitness experts will advise you to do your cardio after weight training. Here’s why: if you do cardio first, you’ll use much of the energy you need for an effective weight session. You’ll also fatigue your muscles before you pick up your first kettlebell or resistance band. So save your cardio for after your weight session or schedule it for a day you don’t plan to do resistance training. HOW MUCH CARDIO DO YOU NEED? The American Heart Association recommends getting at least 150 minutes per week of moderateintensity aerobic activity or 75 minutes per week of vigorous aerobic activity, preferably spread throughout the week. Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors.

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t o Hopics

Home Workouts Trend Up

What’s buzzy in the world of natural health

Telemedicine for the Win

Ambient Wellness with an Immune Twist

This topic has been in the “trends to watch” category for some time, but the novel circumstances of 2020 have triggered a resurgence. Ambient wellness is anything that makes a space have a more positive effect on health, happiness, or prosperity. Think of the serene experience you feel stepping into an elegant spa setting. The environment alone—including sounds, smells, and lighting— evokes feelings of calm and relaxation. With people looking to stay as healthy as possible, ambient wellness is taking on a new immune-boosting feel. Businesses dole out hand sanitizer and Clorox wipes like a good host offers their guests refreshments. Grocery stores have been outfitted with Plexiglass shields to separate worker germs from shopper germs. And promotional signage boasts the idea of keeping your distance and remembering to practice good hygiene. 34

Thanks to the coronavirus, hanging out in a germinfested waiting room has never been less popular. Enter telemedicine, which provides you and your loved ones with access to certified healthcare professionals via your smartphone or other electronic devices—without having to mask up, venture out into the world, or risk infecting others. You can schedule virtual appointments with family doctors, therapists, dermatologists, and other specialists, and the online visits are covered by most major health insurance plans. (They’re usually less expensive than an office visit, too!) Healthcare practitioners can diagnose many conditions via telemedicine, and even prescribe medications to get you on the path to feeling better, faster. Bonus points for not having to get out of your pajamas!

Age 60+? Marketing Eyes Are on You!

Americans age 60 and above are believed to be aging significantly differently than the generations before them. They’re living longer, are more focused on their health, and have substantially more wealth than their predecessors—and marketing professionals are taking note. In the past, only 10 percent of marketing budgets targeted retirees. But now multiple industries—especially those in the health and fitness realm—are focusing on the senior demographic like never before. Legacy

When gyms around the world were forced to temporarily close earlier this year, fitnessenthusiasts everywhere learned how easy it can be to stretch, strengthen, and tone right in the comfort of their own homes. The popularity of at-home workouts— including cycling, barre, yoga, and more—took off in a huge way. Online workouts and fitness apps allow people the luxury of exercising at their convenience, rather than having to work around a set schedule at the gym. Plus, the virtual classes are often more budgetfriendly than a monthly gym membership. And users love the time-saving benefit of not having to commute. It’s no secret that maintaining an active lifestyle helps stave off a variety of diseases and also boosts your mood—and now it’s more convenient than ever!

brands recognize this is a vibrant and active group that deserves the same focus as younger generations. Watch for more and more companies to tailor products— including food, beverages, skincare, and cosmetics—to this smart and savvy audience. The boomer generation is increasingly looking for new healthy products and habits to adopt, but they want them to be authentic to their age and lifestyle. Bravo to the companies finally stepping up to the plate.

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D! N A R B IN M U C R U C G IN L L E S # THE 1 min

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Stronger, More Effective Curcu Up to 500 Capsules of

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Over 60 scientific studies Up to 500 times stronger than turmeric^ The ONLY PATENTED curcumin with turmeric essential oil containing ar-turmerone Absorption up to 700% (greater than standard curcumin)

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†Occasional inflammation due to exercise or overuse. ††SPINSscan Other Herbal Formula Subcategory Brand Rank; 52 week data ending 2/23/20. ^ Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin.

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D E C O D E

Good Health

YOU R S U P PLE ME NTS

N: V ITA MI

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 widely used and important supplemental ingredients.

MINER A

Copper

Vitamin D WHAT IT IS:

WHERE IT COMES FROM:

Food sources of vitamin D include salmon, tuna, egg yolks, mushrooms, and fortified orange juice.

WHAT IT IS:

Copper is a mineral required for many processes in the body. MAIN USES:

Copper is crucial for blood cell formation, transporting iron in red blood cells, strengthening the immune system, and building strong bones. Copper works in tandem with other minerals, including zinc and iron. Even slight deficiencies in copper have been shown to weaken immune defenses and be a factor in anemia— generally considered a “low-iron only” problem. In fact, without copper, anemia is almost certain to follow, along with heart disease, blood sugar issues, and arthritis. 36

WHERE IT COMES FROM:

Food sources include liver, shellfish, almonds, cashews, leafy greens, and— best of all— dark chocolate.

WHAT TO LOOK FOR: Copper

glycinate chelate forms bind copper to the amino acid glycinate, which helps the mineral absorb through the intestinal walls and into the bloodstream.

TYPICAL DOSAGE:

0.5 TO 1.0 MG DAILY

LIFESTYLES

Vitamin D, frequently called “the sunshine vitamin,” is synthesized by the body after exposure to sunlight. It is available in two supplemental forms, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

MAIN USES:

Many people may be deficient in vitamin D, especially if they are older or work indoors. Vitamin D helps build bone density by aiding the absorption of calcium and maintaining normal blood levels of calcium and phosphorus. It also strengthens knee cartilage, protects brain cells, bolsters immune defenses, and improves mood. A clinical study found that vitamin D supplementation reduced ADHD symptoms in children, including inattention, willfulness, and impulsivity, while it improved concentration.

WHAT TO LOOK FOR:

Supplemental Vitamin D3 (cholecalciferol), is the active form of vitamin D synthesized by the body. Vitamin D2 (ergocalciferol) is another option, but requires conversion by the liver. Some individuals may have difficulty converting vitamin D to its active form, so D3 may be a better option.

CA L: BOTANI

Ashwagandha WHAT IT IS:

Ashwagandha (Withania somnifera) is a frequently utilized adaptogen in Ayurvedic medicine, one of the oldest healing systems in the world. The name ashwagandha comes from the Sanskrit word used to describe the smell of a horse. This not only refers to the scent of the plant’s roots after harvesting, but also to the feeling of strength and vitality those using the herb experienced.

WHAT TO LOOK FOR: The key

compounds in ashwagandha are called withanolides, so look for a supplement that is standardized for them. Percentages of withanolides can range from 5 to 35 percent.

TYPICAL DOSAGE:

500 TO 5,000 IU, 12.5 TO 50 MCG DAILY

WHERE IT COMES FROM:

Ashwagandha is well known in India and throughout southern Asia. The plant is a small woody shrub with small yellow flowers that bloom yearround and it thrives in a subtropical climate.

MAIN USES:

Powder from the roots of ashwagandha has been traditionally recommended to calm nerves, increase libido, and strengthen endurance. In clinical work, it has been shown to reduce stressrelated cortisol levels, depression symptoms, and insomnia. Ashwagandha also bolsters physical stamina and exercise recovery, and boosts testosterone levels in men, but not women.

TYPICAL DOSAGE:

125 MG TO 600 MG DAILY

HEMP FOR CANINES Good Health TM

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BROAD SPECTRUM HEMP IN A SOFT, TASTY CHEW! Hemp for Canines supports your dog’s vibrant health and so much more! • Bone and joint health support • Helps relieve occasional joint stiffness • Promotes normal behavior patterns and relaxation

Hemp for Canines is from a non-GMO, ultra-clean, agricultural hemp, grown and harvested according to European Ecocert farming practices and extracted using a supercritical CO2 method. Hemp for Canines contains less than 0.3% THC per chew. TNAnimalHealth.com 37

Good Health TM

Research Roundup Need Better Focus? Try Red Ginseng!

THE STUDY ABSTRACT:

Efficacy of Panax ginseng Meyer Herbal Preparation HRG80 in Preventing and Mitigating Stress-Induced Failure of Cognitive Functions in Healthy Subjects: A Pilot, Randomized, Double-Blind, PlaceboControlled Crossover Trial. BACKGROUND: The aim of this pilot study was to compare the efficacy of hydroponically cultivated red Panax ginseng Meyer root preparation (HRG80) and traditionally harvested six-year-old white P. ginseng standard preparation (PGS) with placebo in preventing symptoms of stress. METHODS: The effects of HRG80, PGS, and placebo capsules were studied in 50 tired healthy subjects in a three-arm, randomized, double-blinded, placebo-controlled crossover trial. Efficacy-outcome measures included the accuracy of processing the d2 test for cognitive functions, obtained accuracy score in a computerized memory test, and the perceived-stress (PS) score. RESULTS: A statistically significant interaction effect between time and treatment (p < 0.0001) was observed in the attention d2 and memory 38

LIFESTYLES

It’s our goal here at Good Health Lifestyles to bring you the latest in cuttingedge 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.

tests, indicating that HRG80 treatment was more beneficial than that with a placebo. The effects of PGS were better than those of the placebo, but the difference was not statistically significant. There was significant difference between the effects of HRG80 and PGS (p < 0.0001) that were observed after single (Day 1) and repeated administrations on Days 5 and 12 of treatment. CONCLUSION: Overall, HRG80 treatment was significantly superior compared to that with the PGS and placebo regarding attention, memory, and PS scores after single and repeated administrations for 5 and 12 days. Source: Mariage PA, Hovhannisyan A, Panossian AG. Pharmaceuticals 2020. 13;57.

WHAT IT MEANS TO YOU:

According to the National Safety Council, about 43 percent of Americans are stressed in some way. Over time, that stress—whether occasional or chronic—depletes your concentration, daily energy levels, and enjoyment of life. Red ginseng may help. Prepared from the roots of the plant, Panax ginseng has been used as an herbal tonic for thousands of years, helping people feel more focused, vibrant, and alert. This two-week clinical study compared a hydroponically grown red ginseng (HRG80), a leading white ginseng supplement from Europe, and a placebo. This was a crossover clinical study, so

all participants were subjects in all three study arms. The people in this study had a higher than normal level of occupational stress, but not so high as to be a diagnosable disorder. Their occupations ranged from social services, tele-operators, engineers, and IT personnel who are frequently overloaded with cognitive tasks and exposed to workplace and social demands. For individuals in the placebo group, the error rate actually increased compared to their initial baseline scores. The white ginseng group saw small improvements, but the red ginseng group showed positive results on the first day of the study, improving to a peak by the fifth day. Those taking red ginseng also noted that their attention and focus were more acute into the afternoon, while the power of the standard white ginseng began to fade. Many people struggle to stay on task when they are feeling stressed, especially toward the end of the day. This study showed that red ginseng— which doesn’t contain caffeine— may help enhance concentration and energy throughout the day.

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Boost Your Immunity Whether you’re trying to protect against cold or flu season or a more serious illness, Dr. Alex Panossian provides an easy-to-follow blueprint for building up your body’s defense system naturally.

A Guy’s Guide to ED Are you one of the 20+ million men suffering from performance problems? Good Health Lifestyle’s editor-in-chief Kim Erickson explains why erectile dysfunction occurs and helps you uncover effective, all-natural ways to get your love life back on track, starting today!

Better Health with Boswellia Systemic inflammation contributes to numerous conditions, including arthritis, asthma, and inflammatory bowel disease. Learn how this ancient Ayurvedic herb works safely and effectively to quell inflammation for better health from head to toe.

Prevent & Reverse Type 2 Diabetes Are you among the 1 in 10 Americans looking for all-natural ways to prevent or improve type 2 diabetes? Dr. Jacob Teitelbaum gives you the lowdown on how hintonia can keep your blood sugar levels and your A1C in check!

Discover Ultimate Wellness Maximize your immune response and enhance your cardiovascular health, liver function, and joint mobility with andrographis. Paired with a healthy lifestyle, this ancient Ayurvedic herb is a game changer for anyone seeking optimal wellness.

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Extinguish Chronic Inflammation Chronic, low-level inflammation has been tied to a wide range of life-changing diseases including arthritis, Alzheimer’s, diabetes, even obesity! Learn how key botanicals and simple lifestyle changes can extinguish this silent threat to good health.

The All-Natural Anxiety Cure Overwhelmed? Feeling anxious? You’re not alone! Anxiety affects more than 40 million adults in the United States every year. There is hope! Dr. Jozsef Haller shares the secret to managing anxiety and chronic stress without drugs.

Fabulous French Grape Seed Extract Discover the secret to a longer, healthier life with this multi-tasking nutrient. With powerful antioxidant and anti-inflammatory properties, French grape seed extract supports healthy aging, better brain function, cardiovascular health, and more! 40

Get Energized! Feeling like you’re experiencing your own energy crisis? Discover easy-to-implement ways to naturally reinvigorate your energy stores and one remarkable herb that can help fight fatigue. Learn how to reclaim your energy levels and the life you love.

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