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MAINTAINING A
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FIT BODY FIT BRAIN THREE HERBS FUN PEACH THAT KEEP FACTS YOU CALM AND FOCUSED AUGUST 2018 • ISSUE 41
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Find more of what you love about Alternative Medicine: health news, holistic therapies for common conditions, nutrition tips, and tips for healthy living! This Month... August: Eye Health and Safety Month Getting an eye exam is an important part of staying healthy. But do you know when you should get an eye exam and what the exam should cover? The American Academy of Ophthalmology recommends an eye disease screening for all aging adults. The Academy now recommends that adults with no signs or risk factors for eye disease get a baseline eye disease screening at age 40 — the time when early signs of disease and changes in vision may start to occur. Based on the results of the initial screening, an ophthalmologist will prescribe the necessary intervals for follow-up exams. Visit alternativemedicine.com and check out our eyecare tips for kids and adults.
Diabetes Awareness Adults with diabetes are two to four times more likely to have cardiovascular disease, which includes heart disease, heart failure, heart attack and stroke, than people without diabetes. The combined risks have a significant impact—shortening life expectancy by an average of 12 years for adults at age 60 with both conditions. It is estimated that more than 30 million American adults have diabetes, including about 7.2 million who are undiagnosed. Diet is one of the most significant factors concerning diabetes. This issue also includes fourteen foods that can help prevent type 2 diabetes, check them out on page 20.
Did you know that August is National Peach month? Check out the fun peach facts on page 17 to learn why peaches offer great summer nutrition. And don’t forget to visit alternativemedicine.com for a selection of peach recipes.
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AUGUST 2018 • 041
In every issue: 06
CHANGING TO A HEALTHIER DIET Tips from Samantha Harris on living your healthiest healthy
08 10
12 14
3 TIPS TO GET BACK TO YOUR TRUE NORTH Regain your calm when life throws you a curve. KEEPING KIDS HEALTHY Commonsense measures to boost your child’s immune system CONDITION SPOTLIGHT: STRESS LESS Three herbs that can keep you calm and focused QUICK NUTRITION Summer Flavors
Features: 18 20
24 26 28 32
VITAMIN D BASICS The many roles vitamin D plays in wellness.
EAT FOR HEALTH Fourteen delicious foods for type 2 diabetes prevention. DISEASE BEGINS IN THE GUT Build a foundation of preventive self-care. HEMP HEADWAY HEALTH CLICK Make sure Dr. Google takes good care of you. MASTERING SUNSCREEN APPLICATION Tips for proper use of sunscreen.
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HEALTH NEWS & TIPS
We recently had an opportunity to discuss the launch of Samantha Harris’ new book, Your Healthiest Healthy. One important topic she covers in the book involves changing to a healthier diet.
Changing to a healthier
diet
6
| AUGUST 2018
• Alternative Medicine
any people think that healthy spells the end of delicious, satisfying food. We asked her how long it took for her palette to change and realize that real food really does taste a lot better than the sugar-packed, processed food she was eating. That’s a really good question. I would say it’s a matter of consistency over a few weeks. You need at least 3 weeks of those changes for your palette to start to change. With kids, for example, it takes eight to ten tries with new food to get them to actually like it. We’re the same way as adults. We just have to keep trying it.
PAIRING IT UP One trick I suggest is to pair something that you’re not fond of with something you know you do like. I used to think kale was too bitter. I started to just use a little bit mixed with some romaine and spinach in my salads. From there, increase the dosage, if you will. It really is a matter of training your taste buds. WHY ARE WE SO HOOKED ON BAD FOOD TO BEGIN WITH? The food industry is kind of like big pharma. Big dairy and all the other interests—the food industry—are there
to make money. Sadly, I thought our government had our back. I thought the FDA and USDA were there to protect us as consumers, and unfortunately, they’re not truly there for us. They have a lot of people on their committees and making rules for, say, the food pyramid, who were paid by big food agencies. The sugar industry, specifically, paid scientists to do studies to prove that sugar was not the enemy and pin it on something else (saturated fat). Then, those scientists were named to head-up the committee that came up with the food pyramid. LABELS ARE IMPORTANT When you look at food and think, “Okay, this stuff is good for me because it’s in a package and it says on the box ‘Made with whole grains,’ or ‘Heart healthy.’” We need to learn how to read a food label, particularly how to read the ingredients list and the nutrition information. What are the ingredients? What are they hiding? Ingredients are listed from top to bottom by weight, so the most heavily
used ingredient is going to be number one, and the ingredient used in trace amounts in that product will be at the very bottom of the list. Knowing this, you can catch them playing games to fool you. For instance, if a company or manufacturer doesn’t want sugar to be listed in the number one, two, or three positions—because the first three slots are definitely the most important to pay attention to—they might add maltodextrin, sucrose, fructose, barley syrup, or a number of other synonyms for sugar into the product so that they can have sugar listed lower—but they still have the same amount of sugar in the product. Understanding [how labels are constructed is] really important.
FLIP IT UP AND REVERSE IT One of the best pieces of advice [for changing your eating habits] I have came from a nutritionist I once worked with: “Flip what is on your plate.” At every meal, load at least half the plate with veggies, and then fill in the rest with, ideally, plant-based protein. If you’re still at the beginning of your journey to your healthiest healthy, then at least reduce the portion size of your animal protein and make sure that it’s clean: ideally organic, but pasture-raised if possible. Then make sure to include a little fat, but make sure it’s healthy fat: avocado, olive oil, nuts, or seeds. That made a huge difference for me.