Integrative Lifestyles - April 2019 by Integrative Lifestyles

INTEGRATIVE lifestyles TM

SPRING 2019

DR. HOLLY LUCILLEâ&#x20AC;&#x2122;S ULTIMATE RESET THE

NATUROPATHIC DIFFERENCE Find Your

CALM

Page 8

Natural Fixes for

FIBROMYALGIA PAIN Page 10

STOP

INFLAMMATION NATURALLY

PREVENT

STROKE Page 18

COMPLIMENTARY ISSUE

VOLUME 4, ISSUE 0419 1

THE MOST CLINICALLY STUDIED ENHANCED ABSORPTION CURCUMIN IN THE WORLD!

^ Based on enhanced absorption of CuraProÂ® curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin. *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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contents

8 6 News 8

You Can Use

HEALTH MAKEOVER

imple Mood Boosters S For a New You

Natural ways to reclaim your zen. 10 Help

for Fibromyalgia Sufferers

The best botanicals to help manage the pain. 14

eset Your Health R Naturally with Dr. Holly

Easy strategies for a healthier you.

18 Sidestep Stroke A proactive approach to preventing this devastating brain attack. 4

22 The

Naturopathic Difference

The effective art of natural healing.

From muscles to mood, magnesium rules!

T he Life-Changing Magic of Meal Prep

Make-ahead meals to help you eat healthier. 26

ALTERNATIVE MEDICINE CHEST

Inflammation Interventions

Five effective nutrients to quell the swell.

NUTRIENT SPOTLIGHT

Magnificent Magnesium

NUTRITION

Cooking Oil Confidential

Discover a healthier way to sautĂŠ. 32 Research

Roundup

EDITOR'S CORNER 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 Kim Henderson Dr. Ajay Goel Dr. Holly Lucille Dr. Carrie Donahue COVER PHOTOGRAPHY

Launch Film EDITORIAL OFFICES

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

For general inquiries, email: info@goodhealthlifestylesmag.com

After a long, cold winter, I always get the urge to make healthy tweaks to my routine the second spring arrives. Whether it’s changing up my diet to include more fruits and vegetables, trying out a new exercise trend, or committing to eight hours of sleep every night, spring always seems like the perfect time for a reset. If you too are looking to take steps toward a healthier lifestyle, this issue has you covered! Dr. Holly Lucille recently sat down with Integrative Lifestyles to share her best tips for improving your health naturally. Flip to page 14 for her easy-to-implement changes that will help you greet spring in a healthier, more revitalized way. Although the physical changes Dr. Holly recommends are an excellent place to start, don’t forget your emotional health! Stress can have a huge impact on your mood, and that can ultimately impact your physical health. In fact, up to 80 percent of all doctor visits are for stress-related maladies! Surprisingly though, learning to manage stress and mitigate its harmful effects may be easier than you think. Check out page 8 for our list of simple mood boosters that, when used daily, can chase away stress and help you feel calmer and happier naturally. We’ve also focused on pain in this issue, specifically the pain of fibromyalgia. If you are one of the 1.5 billion people around the world who lives with this condition, you know how debilitating it can be. But from what to eat to how to move to which herbs and nutrients to take, our no-drug solutions can help you find relief. Rounding out our spring issue, Dr. Ajay Goel offers us an inside look at stroke and why making healthy lifestyle changes now could prevent this disease in the future. We’ve also got the lowdown on the healthiest cooking oils and how meal prep can help you stay on track and out of the drive-thru. So turn the page and let’s spring into good health! Yours in health and happiness,

ViewALL ISSUES on www.Issuu.com

Kim Erickson EDITOR-IN-CHIEF

IL124_04_2019

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 Integrative Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.

ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

NEWS YOU CAN USE LACTOSE INTOLERANCE AND LOW LEVELS OF ʻDʼ

WALNUTS BOOST BENEFICIAL BELLY BACTERIA

Good health starts in the gut. And new research published in the Journal of Nutritional Biochemistry suggests that eating walnuts can improve gut health by boosting beneficial bacteria within the digestive tract. The study found that this nut increased the diversity of good bacteria in the intestines, suggesting that walnuts may act as a prebiotic—promoting the growth and activity of helpful bacteria. Walnuts were shown to foster several probiotic strains, especially the beneficial Lactobacillus bacteria which helps to protect against harmful pathogens. Walnuts are also loaded with fiber, antioxidants, and the omega-3 fatty acid alpha-linolenic acid, making them a great snack to keep cardiovascular disease at bay and to enhance brain function.

Dairy is a great source of vitamin D. It might not be surprising then to learn that people who avoid dairy due to a lactose intolerance aren’t getting enough of this key nutrient. In a study analyzing nearly 1,500 Canadian men and women, investigators determined that people who are inherently intolerant to lactose have lower blood levels of vitamin D than the general population. What was surprising to the researchers was that that these individuals didn’t boost their D levels with supplementation or by eating foods that are high in this important vitamin. These results underscore that those who are lactose intolerant have to be diligent in getting all the vitamin D via responsible sun exposure and by including D-rich foods like salmon, mushrooms, and eggs into their diet on a regular basis. Alharbi O. Lactose Intolerance (-13910C>T) Genotype Is Associated with Plasma 25-Hydroxyvitamin D Concentrations in Caucasians: A Mendelian Randomization Study. The Journal of Nutrition (2017). DOI: 10.3945/jn.116.246108.

Byerley LO. Changes in the Gut Microbial Communities Following Addition of Walnuts to the Diet. Journal of Nutritional Biochemistry (2017). DOI: 10.1016/j. jnutbio.2017.07.001.

55.4 MILLION

The number of adults in the U.S. diagnosed with osteoarthritis. CDC: Summary Health Statistics: National Health Interview Survey, 2015. https://www.cdc.gov/nchs/fastats/arthritis.htm

STAYING UP LATE EQUALS SHORTER LIFE EXPECTANCY

Keeping late hours and depriving yourself of sleep could put you at risk for an early eternal slumber. Night owls are 10 percent more likely to suffer from premature death from all causes than those who are early to rise, according to researchers from Northwestern Medicine and the University of Surrey, UK. Late-nighters also tend to suffer from more disorders and diseases, including diabetes and psychological, neurological, respiratory, and gastrointestinal disorders. This research shows that night owls can benefit from tailoring their schedule to suit their personal body clock whenever possible. This may help to counteract the loss of zzzz’s and the resulting health consequences. 6

Knutson KL. Associations between chronotype, morbidity and mortality in the UK Biobank cohort. Chronobiology International. 2018; 1 DOI: 10.1080/07420528.2018.1454458.

When chronic stress begins to rule your life, the stress hormone cortisol can wreak havoc throughout your body. Too much cortisol contributes to a slew of health issues, triggering everything from the common cold to cancer to serious mental illness. Important brain chemicals like serotonin and dopamine can also take a hit and send your mind into a depressed state. The key to keeping your hormones and brain chemicals under control is to prevent the downward spiral before it starts. And here’s something to smile about right now—there are simple, effective ways to put an end to those stressful feelings and tap into greater happiness. 8

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Your head is pounding, you can’t sleep, you’re forgetful and anxious and just plain irritable. It’s a familiar scenario—one that millions of Americans experience everyday. Welcome to stress overload.

#1 – Practice Daily Meditation

It’s an age-old stress reliever in eastern countries like India, but practicing daily meditation has only recently started to gain steam in the Western world. Maybe it’s because celebrities like Katy Perry, Oprah, LeBron James, and Clint Eastwood are touting the benefits of 20 to 30-minute meditation sessions to create a sense of balance in their daily routines. The truth is, mindfulness meditation is a beneficial practice that anyone can learn as a way to lower stress levels, combat anxiety, support a positive mood, and contribute to a healthy mental outlook. In a nutshell, meditation is the practice of clearing the mind and focusing on your breath, a mantra, or an object, while gently brushing all other thoughts out of your consciousness. Experts recommend sitting or lying down in a comfortable position,

focusing on deep, steady breathing, and bringing your attention to the present moment. In addition to being a free, effective, and safe stress reliever, meditation is also believed to improve everything from sleep quality to pain tolerance to memory loss. In a study of approximately 3,500 participants, mindfulness meditation helped to reduce psychological stress and stress-related health problems. People experiencing anxiety and depression also showed improvement. Looking for a community of likeminded people who also want to chill out through meditation? Many yoga studios and fitness centers offer guided classes. Or you can check out apps like Calm, Headspace, and Insight Timer for on-demand meditation sessions that can help you relax before bed each night, or renew your mind each morning.

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#2 – Laugh Out Loud

Recent studies show that using a little jocularity to manage depression and anxiety can help reverse the damaging effects of stress hormones. Laughter has been found to alter dopamine and serotonin activity in the brain, boosting levels in those with depression. It also triggers endorphins, those feel-good brain chemicals that can improve mood. In a study that appeared in the journal BioMedica, depressed seniors undergoing “laughter therapy” saw significant improvement in their mood and outlook on life. What’s more, researchers at Indiana State University in Terre Haute have found that a good belly laugh boosts naturalkiller cell activity and increases overall immune function. To get these benefits, try to spend 5 or 10 minutes every day looking for the funny side of life. Create a humor bulletin board and tack up cartoons and jokes that make you chuckle. Collect silly things that make you laugh. Or rent movies that leave you rolling on the floor. It doesn’t matter what you do, so long as it makes you laugh—the harder, the better.

#3 – Adopt an Adaptogen Regimen

Sometimes you simply aren’t able to take time out of your busy day to actively improve your mood. When you need to cope in the midst of chaos, consider adaptogens. These special herbs can help your mind and body resist the effects of stress and anxiety naturally. In essence, adaptogens help you “adapt” to your current situation. Part of their beauty is their ability to give you energy when you’re lagging and to calm you down when you’re feeling anxious or stressed. Two of the most effective adaptogens are ashwagandha and rhodiola. Ashwagandha is a versatile adaptogen whose benefits date back thousands of years. It supports a seemingly endless list of benefits for the body, including healthy sleep, increased energy, enhanced libido, and improved muscle strength. In the face of stress, ashwagandha can help you sustain your mental and physical energy, without any unwanted side effects like jitters or insomnia. The most effective ashwagandha available is a standardized extract called KSM-66. In a 2016 study, participants under chronic stress were given KSM-66 daily, which significantly reduced their cortisol levels in just eight weeks. Rhodiola is another popular adaptogen known for its amazing ability to be stimulating at low doses and calming at higher doses. Traditional uses for rhodiola include anxiety, depression, and other emotional imbalances, which makes it the perfect supplement for someone dealing with the symptoms of stress. In a clinical study on stress-related fatigue, participants received rhodiola extract or a placebo for 28 days. At the end of the study, the rhodiola group experienced improved mental performance with significant reductions in fatigue.

#4 – S tock Up on Echinacea

(for anxiety!) Not to be confused with the echinacea recognized for fighting cold and flu viruses, this special echinacea extract, known as EP107, is extremely effective at relieving stress, anxiety, and nervous tension. How? It contains alkamides (brain-specific compounds with the unique ability to safely bind to brain receptors) that trigger feelings of calm and relaxation. This amazing extract has been shown to match the symptom relief of prescription anti-anxiety medications—without the side effects! One of the best things about EP107 echinacea extract is that the results are fast-acting, which makes it a favorite solution for people suffering from chronic stress. In one published human clinical trial, this special echinacea extract was tested with individuals experiencing increased anxiety and tension. After just one day, the participants noticed a significant reduction in stress and anxiety, with an even greater reduction in just seven days. If you’re looking for a safe, natural way to say goodbye to stress, anxiety, nervousness, and tension in the new year, try EP107.

Clinically studied botanicals target the physical and emotional aspects of pain by Jacob Teitelbaum, MD Pain. Fatigue. Brain fog. Poor sleep. They’re all signs of fibromyalgia, a chronic disease that affects an estimated 5 million people in the United States. For a long time, finding relief from this debilitating disease and its unpleasant symptoms seemed out of reach. Now, however, advancements in natural medicine are providing fibromyalgia patients with a safe, effective solution for their pain and suffering—a feat conventional medicine has yet to accomplish. WHEN LIFE’S A PAIN Fibromyalgia is different 10 10

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

restless leg syndrome, chronic fatigue syndrome, and interstitial cystitis. Fibromyalgia sufferers also tend to experience increased sensitivity to bright lights and loud sounds, and often report problems with memory, dizziness, headaches, morning stiffness, and unrelenting fatigue. Because fibromyalgia symptoms are so widespread and tend to coincide with other serious diseases, medical professionals often use a “tender point” test to make an official diagnosis. WHERE DOES IT HURT? To diagnose a patient with fibromyalgia, doctors check the body for 18 tender points, or spots that tend to be extra painful when pressed on. The 18 points are located in pairs,

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

FIBROMYALGIA TENDER POINTS

MYSTERIOUS BEGINNINGS One of the reasons fibromyalgia can be so frustrating is that it’s difficult to pinpoint what causes the disease to strike in the first place. Though nothing is certain, medical experts have a few theories about what can trigger the onset of fibromyalgia, including injury or trauma, infections like Epstein-Barr virus or Lyme disease, hormonal problems, and allergies or sensitivities to food, chemicals, and the environment. It’s likely that many factors play a role in the development of fibromyalgia. ADVANCEMENTS IN TREATMENT Fibromyalgia can be both physically and emotionally devastating. The good news is that both mainstream and naturopathic practitioners recognize the need for treatment options for their patients. In recent years, conventional medicine has come out with pharmaceuticals designed to treat fibromyalgia, but they come with a long list of dangerous side effects. Instead of putting your health at further risk, why not try safe, effective botanicals that are proven to relieve muscle pain, fatigue, and other symptoms associated with fibromyalgia?

CURCUMIN It may seem like curcumin is touted as a cure-all for every ailment under the sun these days and there’s a reason for that. It works. This powerhouse ingredient is proving to be unparalleled in its ability to fight pain and inflammation throughout the body and has been clinically studied for relieving osteoarthritis and rheumatoid arthritis pain in particular. These findings are promising for fibromyalgia sufferers, as curcumin is likely to offer the pain relief they so desperately seek. How does it work? Chronic inflammation is the result of the body releasing many inflammatory compounds. Curcumin can safely and effectively inhibit several of these, therefore producing powerful anti-inflammatory activity

throughout the body without causing any unwanted side effects. Many standard extracts of curcumin are poorly absorbed in the body, so selecting a highquality, well-absorbed product is vital. BCM-95 (Curcugreen) is a superior curcumin combined with turmeric essential oil for enhanced absorption—10 times that of standard extracts. Its highabsorbability factor makes it more effective in smaller doses than other extracts.

TURMERONES Turmerones are a group of compounds found in turmeric essential oil. They act in similar anti-inflammatory ways to curcumin and help to further increase the absorbability of curcumin in the body. Turmerones really shine in their ability to increase the body’s antioxidant capabilities by boosting production of superoxide dismutase and glutathione—the body’s “master” antioxidants. Early research on these cell-protecting compounds points to their ability to fight everything from cancer to depression. The agony of fibromyalgia pain can often lead to mental distress and cause anxiety and depression. Taking a curcumin product that contains turmerones can help relieve those symptoms and get you one step closer to regaining control of your health. BOSWELLIA Boswellia is a little-known herb that’s making a big name for itself in natural medicine, and its potential for treating fibromyalgia is extremely promising. That’s because boswellia targets multiple pain pathways in the body, in contrast to 11 11

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

S H I N E

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

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

conventional medicines that usually target single pathways. Boswellia’s unique properties make it able to lower inflammation, reduce joint pain, and even fight cancer. While this amazing herb stops inflammation through many pathways in the body, boswellia’s most important benefit concerning fibromyalgia is its unique ability to target the 5-LOX (5-lipoxygenase) pathway. 5-LOX is a major contributor to the pain felt by fibromyalgia sufferers, but boswellia can fight that specific inflammation and relieve pain throughout the body. It’s especially effective at targeting 12 12

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

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

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

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

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

Reset Your Health

Naturally with

Dr. Holly

PHOTOGRAPHY BY LAUNCH FILM

by Kim Henderson

xuberant, enthusiastic, wise, and absolutely committed to wellness, Holly Lucille, ND, or “Dr. Holly” as she is called by her patients, has a gift for connecting with people—and a practical approach to health that delivers real, lasting results. Dr. Holly came to the art of healing naturally. The daughter of two pharmacists, she has always sought to tease out the underlying cause of illness and to find ways to support the body’s own healing ability. Dr. Holly’s methods have made her a popular guest in the media— and a sought-after naturopathic doctor in the Los Angeles area. She has appeared on The Dr. Oz Show, The Doctors, Montel Williams, among others, and is the author of several books including Creating and Maintaining Balance: A Woman’s Guide to Safe, Natural Hormone Health and The Healing Power of Trauma Comfrey. Here, Dr. Holly talks to Integrative Lifestyles about simple and easy ways to reset your health.

INTEGRATIVE LIFESTYLES:

What’s the number one behavior you see your patients doing that adversely affects their health?

They don’t moderate their stress. I’m talking about the stressors people have in their lives—financial, emotional, relationships, work, as well as environmental stressors—the passive ones that we don’t think about that accumulate, too. And what they do in an attempt to manage their stress—like having more caffeine in the morning to encourage the energy they are lacking or winding down with alcohol at night—doesn’t help. In fact, this self-medication around modern-day stressors is a double whammy. HOLLY LUCILLE:

IL: What supplements

IL: What is your personal

are helpful when your body is depleted?

health routine?

Adaptogens. I like a formula with ashwagandha and rhodiola—I call them fuse lengtheners. They help protect your body from the overall effects of these incredible compounded stressors. They help sharpen focus and concentration, and revitalize adrenal function—whether you are in the throes of stress, after stress, or are anticipating stress.

coach CrossFit in my practice. And I have a pretty robust routine as far as mixing it up. I’ll take a class here or there, maybe I’ll do some yoga, or I’ll simply work out on my own. I also have an infrared sauna that I utilize three to four times a week. And my diet is on par.

HL:

IL: What else can people do

to support the body and spirit amidst stressful living?

Be aware. I run into this where people have been getting hints along the way that there was something wrong, or that they were not feeling well. The problem is not listening to that. They think, “Oh, this will go away” or “another cup of coffee is going to get me through.” Pay attention to your body through all of the chaos and the noise.

Stress can be addicting. We are so digitally “connected” these days that we are disconnected from ourselves. I think people have a really hard time putting down their smart devices and being with themselves—or being with other people and just having a good chat or feeling their emotions. I like to get people over into that area we call the parasympathetic part of the nervous system—where you rest, relax, and repair. Be kind enough to yourself that you schedule a massage, or do self massage or partner massage. Have real, live contact with others (not a text!). Break the fight or flight cycle that’s going on inside, even if we don’t know it.

IL: What are your best tips for a

IL: What about superfoods?

IL: Do you have one baseline

recommendation for most people that helps foster better health? HL:

healthly reset?

Everybody has a health savings account, whether they know it or not. There are a lot of withdrawals from your health account—whether that’s visiting family, travel, finances, obligations, or scheduling. So the goal is to focus on your deposits. Start with things like taking care of your liver with a supported liver cleanse. Stay hydrated, get enough sleep, eat well, and pull back on the amount of food you take in. These simple actions will help you get back to having a healthy health savings account.

HL:

Are they helpful when your body is depleted?

HL:

Yes, superfoods, by definition, are nutrient dense. Nutrients are what feed your biochemistry. Any single biochemical process that you have in your body is fueled by a cofactor that is either a vitamin or mineral. The ANDI scale, which stands for Aggregate Nutrient Density Index, measures nutrients per calorie of food. Go for foods that are high on the ANDI list. Kale is number one and spinach scores high as well. Berries—anything with those rich colors are great because that’s where you will have all of your antioxidants. HL:

HL: I’m a big advocate of exercise. I

IL: For a non-exerciser, how

would you suggest they get started with an exercise routine?

Start low and go slow. If you haven’t been working out, walking for five minutes is a great start. There’s a really efficient exercise routine that I teach people. It’s called Sprint 8 and it is very well-researched. You warm up for two minutes. And then on the two minute mark you sprint for maybe 30 seconds. Then you recover for 90 seconds. Do that eight times. In just 16 minutes and 30 seconds you have this huge workout that is going to have such a benefit. It was kind of the original research for HIIT—high-intensity interval training. You can even do it while walking down the street. Just power walk for 30 seconds—that’s the high intensity part of the workout. Then slow the pace down a bit for 90 seconds before repeating. Or if you are on a treadmill, just increase the intensity for 30 seconds. You can also do it on a bike. HL:

IL: You mentioned your diet is “on

par.” Do you have a certain way of eating?

Research shows that a diverse microbiome is more predictive for better health outcomes. I know if I eat a diverse diet, that’s going to help my microbiome. I grew up eating all sorts of foods and trying all sorts of different diets—macrobiotic, vegan, you name it. When I started eating right for my blood type, I lost eight pounds without trying. For the first time in my life, I felt like I fit in my skin. So I tend to follow that for myself. I also follow the Environmental Working Group’s HL:

Clean Fifteen and Dirty Dozen lists as far as buying organic. I like to grow a lot of my own food. I have a hydroponic garden up on my rooftop in Los Angeles. IL: How can we keep our immune

system strong?

I hate to be redundant, but hand washing is still really important! There are opportunistic bugs everywhere so we also always want to increase the resistance of the host (that’s you!). Most of the immune system is hunkered in the gut. So having good prebiotics and probiotics on board are extremely important. Decreasing your sugar intake also increases the resistance of the host. And the antioxidants zinc and vitamin C are great. A formula containing the oils of cinnamon bark, thyme flower, clove flower, and oregano also bolsters the immune response. These time-tested ingredients support your first line of immune defense and promote a healthy bacterial balance. HL:

IL: What about

detoxification? What can we do to help our bodies detoxify?

You want to decrease exposure to toxins first. So start by cleaning up your diet. That’s important. Provide support to your liver with herbs like burdock root, dandelion root, or milk thistle— you can supplement with them. Stay hydrated. Get things out. Think about urination, defecation, and perspiration. Get into a sauna or steam room, do skin brushing, or take an Epsom salt bath. A lymphatic massage is also great. Anything that helps your natural detox pathways eliminate contaminants is great. HL:

IL: What can people take to care

for their heart health?

Cardiovascular exercise is really important. Like anything else in the body, once something feels resistance, it’s going to grow back stronger—whether that’s bone health or cardiovascular health. Those vessels get stronger because they are pumping RESET TIPS blood. Your blood pressure can regulate. • Do a gentle herbal It’s also important to liver cleanse get regular check ups. •S tay hydrated Too many people, and with plenty of women especially, that pure water come into my practice have never had their • Try to get 8 hours vital signs taken. Make of quality sleep sure you know those each night numbers! Support • E at well and a healthy cholesterol levels little less by decreasing sugar and increasing fiber. • Schedule a massage HL:

Dr. Holly’s

•C onnect with others face-to-face •M anage stress with adaptogenic herbs •A dd superfoods to every meal • Exercise regularly • T ake an immune-fortifying supplement

in San Diego, I went to hear two of my favorite bands at an outdoor amphitheater. You could feel the energy of the music and the people enjoying it. I literally had this fantasy of quitting everything I do and just playing music! Seriously though, I think it has a positive affect on people mentally, emotionally, and socially. It is such a healing art. IL: I also read that you are an

animal lover. Can you please tell me about your pets and how you think the bond with animals adds to our well-being and health?

After I come home from a trip, the greeting I get from my dog will wash anything away. Also, to wake up to a little being cuddling with you that has four legs and fur, and that purrs in your ear, is something precious. Plus, time spent with a pet calms stress by increasing serotonin and decreasing adrenaline. The bond can’t be beat. HL:

IL: I hear you are a

bass player. What does that do for your spirit and wellbeing? And do you think music has an impact on mental and physical health?

After taking part in a recent conference HL:

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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® 17

Stroke by Ajay Goel, PhD

hat if, in the blink of an eye, half of your brain stopped working properly? That’s essentially what happens when you suffer from a stroke. Experiencing a stroke is one of the most terrifying of medical emergencies—and, according to the American Stroke Association, it happens to someone in the U.S. every 40 seconds. What’s more, stroke kills someone about every four minutes. But it’s not just that a stroke can kill you. The frightening possibility for millions of Americans is that it won’t. Instead, it can leave you unable to

talk, walk, or function, making it the leading cause of permanent disability in America. A stroke is really more like a brain attack. It occurs either when the blood supply to part of the brain is suddenly interrupted due to the presence of a blood clot (ischemic stroke) or when a blood vessel in the brain bursts (hemorrhagic stroke). Brain cells begin to die after just four minutes without blood and oxygen. If the blood supply isn’t restored, permanent damage is likely to occur.

Warning Signs

When stroke symptoms occur, quick action is vital. Warning signs can begin anywhere from a few minutes to days before a stroke and can be vague (the feeling that something’s just not right) to pronounced. If you think you or someone with you is having a stroke or a transient ischemic attack (TIA), seek immediate medical attention. Since the 1980s, hospitals have developed rapid, safe, and effective diagnostic techniques that accurately

identify the extent and location of a stroke and the nature of the vascular problem causing it. The goal of treatment is to restore blood circulation before brain tissue dies. The time frame for reaching this goal is frighteningly slim. Treatment usually has to begin within 60 minutes of a stroke to prevent brain cell death that is significant enough to cause disability. Even if you aren’t knowingly at risk, it’s smart to become familiar with the symptoms that can herald a stroke. If you experience any of the following symptoms, call 911 immediately or go to an emergency room. • Weakness in an arm, hand, or leg. • Numbness on one side of the body.

DIET: People who ate an unhealthful diet on a long-term basis were 10 to 33 percent more likely to suffer a stroke.

ALCOHOL CONSUMPTION: The study participants who drank small amounts of alcohol were 16 to 23 percent less likely to have a stroke than those who didn’t drink at all. But this isn’t license to drink all you want. The researchers also found that those who drank the most (two drinks or more per day) had a 39 to 41 percent greater risk compared to teetotalers.

• Sudden dimness or loss of vision, particularly in one eye. • Sudden difficulty speaking. • Inability to understand what someone is saying. • Dizziness or loss of balance. • Sudden, excruciating headache.

EXERCISE: The subjects who weren’t physically active were 66 to 76 percent more likely to suffer a stroke than those who exercised at least six hours a week.

Practice Prevention

Your risk of stroke increases with each birthday, a factor over which you have no control. In fact, the American Stroke Association notes that the likelihood of having a stroke nearly doubles every 10 years after age 55. But Harvard researchers have found five alterable lifestyle factors that can significantly reduce that risk. They combined the findings of 43,685 men in the Health Professionals Follow-Up Study and 71,243 women in the Nurses’ Health Study, which both tracked diet, smoking, physical activity, alcohol intake, and body mass index (BMI) over time, and discovered that the risk of having a stroke varied greatly depending on these critical factors:

WEIGHT: Being overweight (as measured by BMI) was also found to be risky. People with a BMI greater than 32 were 72 percent more likely to have a stroke than those with a healthy BMI that fell below 25.

SMOKING: This one is a nobrainer. Participants who smoked more than a pack a day were at greatest risk for stroke—almost two-and-a-half times the risk—than those who never smoked.

Unlike your age, every single one of these risk factors is under your control. And, since at least half of all strokes can be prevented by making these healthy lifestyle changes, it’s important to eat a whole-foods diet, exercise, maintain a healthy weight, not smoke, and drink in moderation.

A Supplemental Safety Net

While there’s no magic bullet that can prevent a stroke, combining a healthy lifestyle with targeted nutrients can significantly reduce your risk. Mesoglycan is a glycosaminoglycan (GAG) compound that supports the structural integrity of blood vessels and promotes healthy circulation. GAGs are the natural building blocks of blood vessels and are essential to a healthy endothelium—the cells that line the interior wall of blood vessels. Mesoglycan also reduces fibrinogen levels. Fibrinogen is a protein produced in the liver that’s involved with blood clotting, and high levels are a risk factor for stroke. During a clinical trial that appeared in the journal Current Therapeutic Research, 30 patients with a history of stroke were given 50 mg of supplemental mesoglycan twice a day. After seven days of treatment, the researchers noted a significant decrease in fibrinogen levels. In another trial, Italian researchers compared mesoglycan to the antiplatelet drug ticlopidine in a group of people who had experienced an ischemic stroke. The study showed that, while mesoglycan wasn’t quite as aggressive as the pharmaceutical at decreasing fibrinogen levels, it didn’t interfere with other blood clotting factors. What’s more, 19

KNOW YOUR RISK Non-Modifiable Risk Factors: • Age. Increases every decade after age 55. • Gender. Women are more likely to die from stroke. • Race. Stroke occurs more often in African Americans and Native Americans. • Personal or family history. If you’ve had a stroke, you’re at higher risk for another one. A TIA also increases your risk of having a stroke, as does having a family history of stroke.

Medical Risk Factors: • Cardiovascular disease. • High blood pressure. • Type 2 diabetes.

Lifestyle Risk Factors: • Alcohol overindulgence. • Being overweight or obese. • Lack of physical activity. • NSAID use (except aspirin). • Poor diet high in processed foods, sugar, and salt. • Smoking. • Stress. • Unhealthy cholesterol levels. 20

there were no side effects in the group taking the supplement. Other research pitting mesoglycan against aspirin found that both worked equally well to help prevent another stroke in survivors. French Grape Seed Extract is another nutrient that can help prevent a stroke thanks to its antioxidant power. Since oxidative stress is an underlying cause of ischemic stroke, neutralizing free radicals may help reduce the extent of damage to brain cells. This was recently shown in findings that appeared in the International Journal of Stroke. Pre-treating test animals with grape seed extract prevented most strokes by reducing oxidative stress and preventing the depletion of copper, zinc, and manganese in the brain. Other research reports that grape seed extract significantly lowers malondialdehyde levels—a marker for oxidative stress—while promoting the formation of new blood vessels in the brain and activating the body’s supply of glutathione. Because grape seed extract works differently than mesoglycan, pairing the two supplements is an excellent move. The secret to French grape seed extract’s efficacy is a powerful class of antioxidants known as oligomeric proanthocyanidin complexes (OPCs). Not only do OPCs reduce free-radical damage more effectively than vitamin E, they support healthy blood pressure and improve blood flow to the brain. However, the problem with many grape seed extract supplements is that they contain large OPC molecules known as tannins. These tannins are too big to be absorbed by the body. Fortunately, you can maximize the absorption of your supplement by choosing a tannin-free French grape seed extract that provides low-molecular-weight OPCs. Taking steps now, especially if you are at an increased risk, can protect you from a future stroke. And if you’ve already had a TIA or minor stroke, these strategies may prevent another, potentially life-changing stroke.

CAN YOU HAVE A SILENT STROKE? Could you have a stroke and not even know it? A silent stroke may not have classic symptoms, but it can still cause permanent damage to the brain. In fact, a study of middle-aged people with no apparent signs of stroke found that about 10 percent had brain damage from one. Surprisingly, silent strokes are more common than you might think. The Framingham Heart Study suggests that 1 in 10 people over the age of 62 have had a silent stroke. If you’ve had more than one silent stroke, you may have cognitive and memory problems. They can also lead to more severe strokes. If you have a silent stroke, you probably won’t know it unless you happen to have a brain scan and the damage shows up. However, if you suddenly begin to have slight memory problems or a little difficulty getting around, check with your doctor. He or she may be able to see signs of silent strokes without testing.

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

IC H T A P O R U T A N

The

e c n e r e f f i D

by Holly Lucille, ND, RN

grew up the daughter of two pharmacists and was well-versed in the “here, take this” approach to medicine. Even at a young age, I was skeptical of this approach and thought to myself, “There must be more.” There must be a way to honor how brilliant the body is in its ability to heal and recover. There must be a system of medicine that takes into consideration diet, lifestyle, and contributing factors from the environment. Enter naturopathic medicine! WHAT IS NATUROPATHIC MEDICINE? What’s the difference between a naturopathic doctor and your regular MD? Just like your family physician, a naturopathic doctor (ND) attends a four-year graduate level (naturopathic) medical school and learns all of the same basic science, including clinical, laboratory, and physical diagnosis. But a naturopathic doctor’s studies go one step beyond. In addition to the standard medical curriculum, they are required to complete four years of training in a wide variety of natural and holistic disciplines like nutrition, homeopathic medicine, acupuncture, and more.

WHAT TO EXPECT FROM A NATUROPATHIC DOCTOR According to a recent survey conducted by Medscape, the average allopathic doctor spends less than 15 minutes with each patient. Unless you’re in for a routine checkup, your visit typically focuses on your current complaint and a treatment (usually a prescription) designed to alleviate your symptoms. A naturopathic doctor, on the other hand, takes a more in-depth approach, focusing on the whole person—not simply the immediate problem at hand. That includes the patient’s physical, mental, emotional, genetic, environmental, social, and spiritual health. Instead of simply treating symptoms, a naturopathic doctor recognizes the body’s inherent ability to heal itself when the conditions are right. They will work with the patient to remove any obstacles to this self-healing capability so that the underlying cause of the illness is identified and removed. Naturopathic doctors also act as a teacher, educating patients not only about their diagnosis, but also about lifestyle changes they can make to support healing and good health. These include diet, exercise, stress reduction, and more. These changes

can help the patient get well and stay well, as prevention is a critical principle of naturopathic medicine. It also makes the patient a true partner in their health care. This difference supports a key tenet of the naturopathic doctor’s oath to “first do no harm,” and to respect and work with an individual’s self-healing process. A VARIETY OF MODALITIES Just like your internist or general practitioner, a naturopathic doctor can perform clinical, laboratory, and diagnostic testing. They can also prescribe medication and perform minor surgery. However, a naturopathic doctor is also educated in acupuncture, botanical medicine, counseling, homeopathy, hygiene, intravenous/injection therapy, naturopathic obstetrics, nutrition (unlike NDs, MDs only get four hours of nutrition training in medical school!), physical and manipulative therapy, and public health measures. With all of these modalities in a naturopathic doctor’s toolkit—and with their commitment to the body’s intrinsic ability to self-heal— naturopathic medicine may be the best path to help you achieve lasting health. FINDING A QUALIFIED NATUROPATHIC DOCTOR Currently, 20 states, the District of Columbia, Puerto Rico, and the United States Virgin Islands recognize licensure for naturopathic doctors. To find one near you, check the American Association of Naturopathic Physicians online search engine at naturopathic.org. 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.

THE LIFECHANGING MAGIC OF

Meal Prep

These do-ahead dishes can serve up healthy fare, even when life gets crazy Do you vow (yet again!) to eat healthy but still find yourself pulling into the drivethru post-soccer practice or after a long day at work? Between the CHIPOTLE sheer speed of modern life and the increasing length of our TURKEY CHILI to-do lists, the thought of SERVES 8 spending hours in the kitchen at the end of Here’s a new twist on a familiar winter staple. the day is a nonThis hearty paleo-, Whole30-, and keto-friendly starter. Enter meal chili substitutes nutrient-rich sweet potato for the prep! By preparing beans. Serve with sliced avocado and minced cilantro. part or all of your meals for 2 pounds ground turkey the next seven 2 tablespoons coconut oil days in just one 1 large onion, diced weekly cooking 6 cloves garlic, minced session, you can save time (2) 4 -oz cans diced green chili and money (2) 2 8-oz cans fire-roasted diced tomatoes while making 2 medium sweet potatoes, peeled and cut mealtime into ½ inch cubes healthier. If you’re 4 cups chicken broth wondering how 1 tablespoon chili powder to get started, (or more to taste) we’ve got you 2 teaspoons dried oregano covered. Simply 1 tablespoon ground cumin stock your fridge with these tasty ½ to 1 teaspoon ground mains to get a chipotle powder jumpstart on the Salt and pepper to taste week ahead! 24

Melt the coconut oil in a large Dutch oven over medium-high heat. Add the turkey and brown for 5 minutes, breaking up the chunks with a wooden spoon. 1

Add the onions and garlic, cooking until the onions are translucent. 2

Stir in the canned chilies and tomatoes. Add the remaining ingredients, stirring to combine, and bring to a boil. 3

Reduce the heat to medium-low and simmer, uncovered, for 30 minutes or until the sweet potatoes are tender. Serve immediately or store in the refrigerator up to five days. 4

Per serving: Calories 315; Total Fat 12g; Carbs 17g; Protein 24g; Sodium 525mg; Sugar 9g

DIJON CHICKEN & VEGGIE PACKETS

BETTER BEEF STEW

SERVES 4

These chicken and veggie foil packets are an easy way to serve a delicious, nourishing meal fast. Bonus: Because everything is tucked into the packets, cleanup is a breeze! 4 boneless, skinless chicken breasts 3 tablespoons extra virgin olive oil

SERVES 8

This dish is loaded with flavor that gets even better after a day or two in the fridge. Feel free to add or change up the vegetables listed here to customize it for your family. 2p ounds beef chuck, cut into 1 inch pieces 1 tablespoon coconut oil 6 medium carrots, cut into ½ inch pieces 6 celery stalks, cut into ½ inch pieces

VERSATILE ROAST CHICKEN SERVES 8

Take advantage of a hot oven to roast two birds—one for tonight and one to use as a springboard for weeknight wraps, salads, or casseroles. 2 (3½- to 4-pounds each) whole chickens 2 tablespoons olive oil 2 teaspoons kosher salt ½ teaspoon black pepper

6 cloves garlic, minced

2 medium onions, chopped

Salt and pepper, to taste

3 cloves garlic, minced

2 tablespoons Dijon mustard

½ cup tomato paste

2 teaspoons dried tarragon

1 teaspoon shiitake or porcini mushroom powder

4 medium zucchini, sliced

8 cups chicken stock

1 pound cherry tomatoes, halved

2 r usset potatoes or turnips, peeled and cut into ¾ inch pieces

Lay four 12 x 12 inch squares of aluminum foil out on a flat surface. Brush each sheet with a bit of the olive oil. Set aside. 1

Place zucchini and tomatoes in the middle of each foil square. Season with salt and pepper. Top with one chicken breast per square. Season chicken with salt and pepper.

2 teaspoons dried thyme 2 bay leaves ¼ teaspoon pepper 1 teaspoon salt or to taste 2 cups green beans

In a small bowl, combine the remaining olive oil, garlic, mustard, and tarragon. Spread the sauce evenly over each chicken breast. 3

Fold each foil square over the chicken and veggies, securing the middle and the ends to form leak-proof packets. Cook immediately or store in the refrigerator for up to two days. 4

To bake: Preheat oven to 400°. Transfer the packets to a rimmed baking sheet and bake for 25 minutes or until chicken is cooked through. Open carefully to let the steam escape and serve. 5

Per serving: Calories 284; Total Fat 12g; Carbs 10g; Protein 33g; Sodium 98mg; Sugar 5g

Melt the coconut oil in a large Dutch oven* over medium heat. Pat the meat dry, then add the meat in a single layer, turning to brown all sides. Remove to a plate and set aside. 1

Add the carrots, celery, and onion to the pot and sauté for 2 minutes. Add the garlic and sauté for an additional minute. 2

Stir in the tomato paste and mushroom powder until the vegetables are well-coated. Return the meat to the pot. 3

2 sprigs fresh rosemary Preheat oven to 400° F.

Remove organs and lungs from each chicken and clean well. Place a sprig of rosemary in each bird, then tie legs of each one together. Brush one bird with half the olive oil. Repeat with the remaining chicken. Place the birds on a V-shaped rack in a baking pan. Sprinkle with salt and pepper. 3

Bake for 1 hour or until an instantread thermometer registers 165° F in the thigh. 4

Remove from oven and rest for 20 minutes. Serve one chicken with a quick pan sauce or gravy. Thoroughly cool the remaining bird, remove meat from bones, and store in the refrigerator for up to 3 days. 5

Per serving: Calories 239; Total Fat 13g; Carbs 0g; Protein 24g; Sodium 75mg; Sugar 0g

Pour in the stock and bring to a boil.

Reduce the heat to medium-low and add the potatoes/turnips, thyme, and bay leaves. Simmer for 2 hours or until meat is tender, stirring occasionally. 5

Season with salt and pepper to taste. Add the green beans and simmer for another 10 minutes. 6

Discard the bay leaves and serve or pack in an airtight container and store in the refrigerator for up to one week. 7

* You can also transfer the stew to a crockpot after Step 4 and cook on high for 6 hours or on low for 10 hours.

Per serving: Calories 377; Total Fat 13g; Carbs 30.5g; Protein 34g; Sodium 1,356mg; Sugar 10g

25 25

INFLAMMATION INTERVENTIONS

ALT ERNATIVE

MEDICINE CHEST Curcumin:

This powerful compound from the turmeric plant is a remarkable anti-inflammatory shown to benefit numerous health conditions. But its rise in popularity has also produced some misunderstandings about which type of curcumin is best. The problem with most curcumin supplements is that they are very poorly absorbed by the body. One exception to this is a special form of curcumin that has been blended with turmeric essential oil containing arturmerone—BCM-95 (Curcugreen). The result is a considerably more absorbable curcumin boasting powerful anti-inflammatory properties. Studies back up this

When working properly, inflammation is part of the body’s immune process, helping to heal injuries and fight off pathogens. But if you have too much of a good thing—which is what happens when there is excessive or chronic inflammation—a destructive cycle of damage occurs that has been linked to nearly every disease. The good news? There are powerful, clinically proven interventions that can reduce unhealthy inflammation naturally.

unique type of curcumin’s ability to address a number of health problems. Take rheumatoid arthritis (RA) as an example. In a human trial, a daily dose of this enhanced form of curcumin was compared to diclofenac, a popular prescription arthritis drug. The results? The enhanced curcumin worked as well as the drug in reducing RA disease activity. Another study showed comparable pain-relieving activity when pitted against a standard

Ginger: There’s more to this relative of the turmeric plant than its role in gingerbread. The oil from the bulbous part of the plant rhizome is highly valued as a natural medicine. The primary compounds, called gingerols and shogaols, provide the most benefits. As an anti-inflammatory, ginger optimizes the cell’s protective abilities. It has been shown to reduce delayedonset muscle pain after intense physical activity. Ginger also has anti-inflammatory effects when it comes to cardiovascular disorders, diabetes, and gastrointestinal health. Standardized ginger extract has been found to significantly impact the symptoms of osteoarthritis (OA) of the knee. A highly versatile antiinflammatory, ginger fights the oral 26

dose of acetaminophen. Other studies report that this same curcumin worked just as well as a popular depression drug in patients with major depressive disorder. From Alzheimer’s disease to arthritis, and many other diseases, superior absorption curcumin is making major strides in helping people deal with chronic inflammation.

Omega-3s: Omega-3s are

pathogens involved in periodontal disease, too. Combining ginger oil with turmeric essential oil through a supercritical CO2 extraction is another reliable way to fight inflammation.

healthy polyunsaturated fats, highly valued for their anti-inflammatory capabilities. That’s especially true for heart, brain, and skin health. But where your omega-3s come from can make all the difference in the benefits they provide. Most fish oils are derived from anchovies or sardines, yet these fish oil supplements, as well as those made from krill, are subject to variants in oil quality and rancidity. A better option is a phospholipidbound omega-3 fatty acid supplement from Atlantic salmon. It’s not a fish oil, but rather a bioidentical extract with the added benefits of phospholipids—a type of lipid that helps your body absorb and use omega-3s. An omega-3 supplement that also contains peptides—short chains of amino acids—protects delicate blood vessels in the brain by fighting oxidative damage.

Boswellia: Boswellia is one of nature’s most powerful anti-inflammatory weapons. A resin from the frankincense tree, this amazing compound has been shown to combat pain, protect the cardiovascular system, improve some digestive diseases, relieve respiratory distress, and prevent tumors. Long revered by herbalists, clinical studies explain why boswellia is such powerful medicine. Able to exert a multitude of therapeutic effects throughout the body, the boswellic acids in the herb effectively extinguish inflammation in a specific pathway called 5-LOX. The most active of these boswellic acids is Acetyl-11keto-B (AKBA). For respiratory ailments, boswellia can open airways, reduce bronchial and sinus swelling, and lessen allergy symptoms. This was shown in a double-blind, placebo-controlled clinical trial involving 40 patients who had bronchial asthma. Those taking 300 mg of boswellia three times a day for six weeks

experienced a 70 percent improvement, while those taking the placebo only showed a 27 percent improvement. Boswellia is also effective for patients dealing with IBS, Crohn’s disease, and ulcerative colitis. In fact, researchers found it to be as effective as some prescription drugs, without the side effects. Looking for even more antiinflammatory power? Because of boswellia’s ability to treat pain, it’s a great herb to combine with curcumin. This dynamic duo can reduce the activity of inflammatory pathways in the body. In one clinical trial the combo was deemed superior to the prescription drug celecoxib for arthritis pain. But to get these benefits, choose a boswellia supplement that is standardized to provide at least 10 percent AKBA.

Grape Seed Extract: Some people think that a glass of wine provides them with the same benefits they would get from a grape seed extract supplement. Sadly, that’s not the case. Grape seed extract contains potent antioxidants called oligomeric proanthocyanidin complexes or OPCs for short. But here’s the catch—not all of the OPCs in grape seed extract are beneficial. Only small OPCs can be easily absorbed and provide multiple benefits for the body. Tannins (the compounds that make wine “dry”) are also OPCs, but they are too big to be absorbed. That’s why you have to be a smart consumer when it comes to choosing a grape seed extract. Some supplements contain only tannins and, as a result, cannot be absorbed. Small OPCs are water-soluble and highly bioavailable—and that’s precisely what works to make a difference. A French grape seed extract with small OPCs has been shown to provide strong anti-inflammatory activity that is useful in reducing high blood pressure, supporting cardiovascular health, protecting against the damage caused by diabetes, and as a weight loss aid. Grape seed extract also acts as a neuroprotector to prevent cognitive loss, including slowing Alzheimer’s progression, and has been proven in studies to work as a potent ally in cancer prevention. Tannins may not be the only problem with grape seed extract products. Some manufacturers use red peanut skins as a substitute for grape seeds. Check labels to ensure your grape seed extract hasn’t been adulterated. When you want the true antiinflammatory power of a tannin-free grape seed extract, choose a French grape seed extract standardized to contain only small OPCs from a company you trust. 27

Nutrient

Spotlight MAGNIFICENT MAGNESIUM It’s tough to overestimate just how much we need magnesium. In fact, this important mineral plays a key role in over 300 biochemical reactions in the body. But there’s a good chance you’re not getting enough magnesium from your diet alone—and that makes supplementation essential.

Half of all migraine sufferers have magnesium deficiency. Clinical studies show that pretreatment with magnesium reduces migraines in children and actually stops them in adults.

A magnesium deficiency can make you more susceptible to the effects of chronic stress. Stress sends your adrenal and pituitary glands into overdrive, leaving you feeling exhausted and less able to cope.

Magnesium is critical for a healthy cardiovascular system. A large populationbased study of over 9,000 participants in the Netherlands found that without enough magnesium, arteries thicken and the tone and overall health of blood vessels decline. The good news? Other research shows that getting enough of this key mineral promotes healthy, flexible arteries regardless of age or weight, and that can ultimately lead to better blood pressure and less strain on the heart. Another reason to up your intake? A Finnish study discovered that, because of magnesium’s essential relationship to cellular energy and heart rhythms, low levels are also a risk for heart failure in men.

Fast Facts MAXIMIZE MAGNESIUM’S BENEFITS Up to 80 percent of the population may be magnesium deficient. This critical mineral provides energy for our cells, helps our muscles recover after heavy exercise, assists with thyroid metabolism, promotes clear thinking, and so much more! But because magnesium has been depleted from the soil and is often stripped from foods during processing, it’s commonly in short supply in our diets.

Magnesium enhances physical performance. Studies show that adequate magnesium levels help athletes score big in strength and movement tests, including trunk flexibility, rotation, and jumping. On the flip side, moderately low magnesium levels can have ill effects on nerve transmission—and that can lead to disturbances in the way your muscles contract and relax. That’s why one common sign that you need more magnesium is muscle cramps.

For the best absorption and benefits, check the label for the magnesium bisglycinate form.

Magnesium reduces the markers of inflammation. A clinical study of middle-aged men with chronic inflammatory stress and low magnesium levels saw an improvement in their C-reactive protein scores and experienced better sleep following magnesium supplementation.

The most bioavailable form of magnesium is bound or chelated to the amino acid glycine. Glycine helps shepherd the mineral through the intestinal wall so it can be readily used by the body’s cells. How much should you take? The typical minimum dose ranges from 300 to 400 mg daily for adults.

to brown some chicken or sauté pasta primavera-worthy veggies, it definitely got the job done. Fast forward to the 21st century. The variety of oils has exploded far beyond that bottle of Wesson oil or that can of Crisco as consumers continue to expand their culinary boundaries and focus on wholesome foods. But with so many choices, what are the healthiest cooking oils? To provide answers, here’s our guide to the good, the bad, and the ugly.

The Problem with Processing

Cooking Oil

All oils go though some processing, even if it’s just pressing or filtering. But unlike extra virgin olive oil or unrefined coconut oil, vegetable- or seed-based cooking oils are typically subjected to a massive amount of manipulation. Adding insult to injury, unless your oil is labeled as “virgin” or “cold” or “expeller” pressed, it was likely extracted using the solvent n-hexane, a nervous system toxin derived from petroleum. Once extracted, the oil is then refined, bleached, and deodorized. While this process creates a clear, odorless oil with a neutral taste, it removes valuable nutrients. Fortunately, you can find healthy minimally processed oils that work to meet all your cooking needs.

Confidential

The best and worst oils for good health by Rebecca Snow, MS, CNS, LDN, RH(AHG)

B ack in the 1960s and 70s, choosing

a cooking oil typically meant grabbing one of a handful of “vegetable oils” off the grocery store shelf. While no one was really sure what vegetables the oil was made from, when you needed

Oils to Embrace, Oils to Avoid The granddaddy of healthy oils, extra-virgin olive oil (EVOO) is

a monounsaturated fat shown to support overall heart health. Many of EVOO’s benefits are due to its 30+ phenolic compounds that reduce oxidative stress in the body. Research also shows that EVOO acts as a powerful anti-inflammatory. But EVOO isn’t the only cooking oil that’s good for you. Avocado oil is packed with healthy monounsaturated oleic fats and 17 key vitamins and minerals. A number of studies show that it can help lower blood pressure, improve cholesterol, ease arthritis symptoms, and boost nutrient absorption. Saturated fats, like those in butter, ghee, and coconut oil, also provide healthy nutrition. Butter and ghee are high in fat-soluble antioxidants, vitamin K, conjugated linoleic acid (CLA), and butyrate. Coconut oil is high in medium chain triglycerides (MCT) that provide the brain and body with quick energy. All three of these unique saturated fats also raise HDL cholesterol levels in the blood, which is thought to reduce cardiovascular risk. “Vegetable” oils, on the other hand, are typically high in proinflammatory omega-6 fatty acids. While omega-6s are fine in small amounts, most Americans consume 15 times more of them than their anti-inflammatory omega-3 cousins. Another strike against seed oils is that most come from genetically modified crops. The top three oils to avoid are canola oil, corn oil, and soybean oil. It’s also smart to sidestep grapeseed, safflower, sunflower, and other seed oils as they are extremely high in omega-6 fatty acids and prone to oxidation, which creates free radicals that contribute to cellular damage.

Smokin’ Knowing the smoke point of various cooking oils can prevent the formation of free radicals and help protect the flavor of your finished dish. Here’s our handy cheat sheet: 30

Avocado Oil SMOKE POINT: 271º C / 520º F

Butter

SMOKE POINT: 177º C / 350º F

Coconut Oil SMOKE POINT: 177º C / 350º F

Extra-Virgin Olive Oil SMOKE POINT: 160º C / 320º F

Ghee

SMOKE POINT: 252º C / 485º F

Research Roundup

It’s our goal here at Integrative 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.

Boswellia: More Pathways, More Potential

THE STUDY ABSTRACT:

Neuroprotection by acetyl11-keto-β-Boswellic acid, in ischemic brain injury involves the Nrf2/HO-1 defense pathway. Stroke is a complex disease that involves oxidative stress-related pathways in its pathogenesis. The nuclear factor erythroid-2-related factor 2 (Nrf2)/heme oxygenase-1 (HO-1) pathway has been considered a potential target for neuroprotection in stroke. Acetyl-11-keto-β-Boswellic Acid (AKBA) is an active triterpenoid compound from the extract of Boswellia serrata. The present study was to determine whether AKBA, a novel Nrf2 activator, can protect against cerebral ischemic injury. The stroke model was produced in Sprague-Dawley rats via middle cerebral artery occlusion. To model ischemia-like conditions in vitro, primary cultured cortical neurons were exposed to transient oxygen and glucose deprivation (OGD). Treatment of AKBA significantly reduced infarct volumes and apoptotic cells, and also increased neurologic scores by elevating the Nrf2 and HO-1 expression in brain tissues in middle cerebral artery occlusion (MCAO) rats at 48 hours post reperfusion. In primary cultured neurons, AKBA increased the Nrf2 and HO-1 expression, which provided protection against OGD-induced oxidative insult. Additionally, AKBA treatment increased Nrf2 binding activity to antioxidant-response elements (ARE). The protective effect of AKBA was attenuated by knockdown of Nrf2 or HO-1. In conclusion, these findings provide evidence that AKBA protects 32

neurons against ischemic injury, and this neuroprotective effect involves the Nrf2/HO-1 pathway. Source: Ding Y, Chen M, Wang M, et al. Sci Rep. 2014 Nov 11;4:7002.

WHAT IT MEANS TO YOU:

The Ayurvedic herb, Boswellia serrata, also commonly known as frankincense, is already well regarded for reducing inflammation along 5-Lipoxygenase (5LOX) pathway. 5-LOX inflammation is associated with rheumatoid arthritis, respiratory conditions, and digestive diseases, and it is difficult to control, even by other powerful nutrients and prescription drugs. This research shows that even though botanicals have been used in multiple ways traditionally for centuries, they still yield many surprises. While working along the 5-LOX pathway is valuable, boswellia is far from being a one-note botanical. The study showed that it also may protect the brain in cases of stroke by working through a lesser-known pathway called nuclear factor erythroid 2-related factor 2, or simply Nrf2. (You can pronounce it “nerf-two”). The Nrf2 pathway appears to be intensely connected to your body’s own defense systems, and has been cited as a possible therapeutic target for everything from diabetes, cancer, and various inflammatory

conditions. Activating Nrf2 may be one of the most important things you can do to slow the aging process and fend off a variety of diseases. Aside from boswellia and other botanicals, traditional diets, including the Mediterranean, Okinawan, and Paleolithic are rich sources of Nrf2boosting nutrients. The compound in boswellia that shows the most potential here is acetyl11-keto-β-Boswellic acid (AKBA). But before you pick up a boswellia supplement to keep your brain functioning well or reduce the risk of cognitive damage, be aware that finding a consistent level of AKBA can be a challenge. Look for one that is specially standardized to provide at least 10 percent of the compound. It doesn’t have to be artificially spiked— there are other valuable components of boswellia, too—but it should also have reduced levels of beta-boswellic acid, which can be pro-inflammatory, and would undermine your efforts to age healthily.

www.emersonecologics.com | 800.654.4432 36

â&#x20AC; Occasional muscle pain due to exercise or overuse. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.