Top Tips for Wellness - Amazing Wellness Magazine

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ultimate
top tips for
energy enhancers!
total wellness
4everyone
supplements
take!
should
best Natural
Immune
Boosters
6 secrets
to Deep
Rejuvenation
Make
fitness
fun!
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Amazing Wellness presents
A Message From the Editor-in-Chief
let’s get
Healthy
If you’ve picked up one of the many books on building a
healthy lifestyle or watched one of the growing number
of doctor-hosted health shows on daytime TV, you’ve no
doubt found yourself bombarded with information. Add
in the never-ending news reports touting this health tip or
that and it can boggle the brain! While most of us know
there are things we can do to improve our health and
wellbeing, many of us don’t know how or where to start.
That’s what this guide is all about.
Kim Erickson
Editor-in-Chief,
Top Tips for Total Wellness
Top Tips for Total Wellness will help to get you on the road
to better health. The information contained in these pages
not only focuses on things you can do to help lower your
risk of chronic disease in the future, it also gives you an
array of simple ways to improve your quality of life right
now! Of course, you don’t need to adopt every tip in this
guide. Pick and choose tips from each section that fit your
individual lifestyle.
I’m a big believer that successful, lasting change happens
one baby step at a time. You just have to begin. Try one or
two new tips each week and you’ll soon discover that you’re
healthier and happier than ever before.
Let’s get started!
w e l c ome
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top tips for
total wellness
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Editor-in-Chief
Kim Erickson
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Top Tips for Total Wellness is published by Active Interest
Media, Inc. © 2011 Active Interest Media, Inc. All rights
reserved. Articles appearing in Top Tips for Total Wellness
may not be reproduced in whole or in part without
written permission from the publisher. The information
in this booklet is provided for educational purposes only
and is not intended as medical advice. To obtain more
in-depth medical information, contact your healthcare
provider.
contents
Fabulous Foods
Vital Living
Five to Thrive™ Diet Plan
4
Ways to Make Fitness Fun
20
Let’s Lose Some Weight
8
Let’s Get Physical
24
Yummy, Healthy Recipes
13
3 Rs of Rejuvenation
26
Ultimate Supplemental Insurance
Making Sense of Supplements
32
Getting to the Heart of the Matter
38
The Dynamic Duo of Digestion
44
Secrets to Immune Enhancement
49
Amazing Antioxidants
57
Hints for Healthy Aging
62
w e l c o m e
3
The Five to Thrive Diet Plan
Color is
Diet is one of the most significant ways you can positively impact your
overall health and vitality. Food is how we obtain the nutrients we need for
our bodies to function optimally. What we eat, how much we eat, and
the way we eat dramatically influences the nutrition our cells receive.
The foods we eat directly determine the health of our bodies on a
cellular level.
The five key premises to the Five to Thrive Diet Plan are the first
five Health Secrets you should keep in mind:
l Consume sufficient, but not excessive, calories (to determine
calorie needs, visit www.bmicalculator.net/bmr-calculator/
harris-benedict-equation).
l Eat a whole-foods diet.
l Emphasize plant and marine sources of fat.
l Eat organic when possible, and reduce or eliminate refined,
processed, and packaged foods.
l Eat a colorful diet.
More than 200 large population studies have shown that people who eat colorful fruits and
vegetables are less likely to develop serious illnesses. Regular consumption of different colors
and types of fruits and vegetables ensures a consistent supply of a variety of health promoting
nutrients. These powerful nutrients are called phytonutrients (phyto meaning plant), and
researchers have identified more than 25,000 different phytonutrients in plant-based foods.
Phytonutrients represent a wide array of compounds, including flavonoids and polyphenols.
These pigmented compounds are responsible for the diverse natural colors found in fruits and
vegetables—the bright blue of those blueberries, dark green of the spinach or shiny red of the
tomatoes. That’s why eating a colorful diet ensures a synergistic array of disease-fighting nutrients.
Flavonoids have potent antioxidant activity. Antioxidants neutralize reactive oxidative
compounds produced as a result of tissue damage from sunlight, radiation, infection, and
chemicals, as well as from metabolic processes such as breathing, eating, and moving.
If our cells lack sufficient antioxidants, then these reactive compounds cause extensive
cell and organ damage and, ultimately, disease. Our bodies produce some antioxidants;
however, we can obtain many antioxidants from foods—particularly fruits and vegetables.
Perhaps you’ve heard the term polyphenols in association with grape juice or red wine.
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the
key!
Polyphenols are colorful phytonutrients
found in the skins of grapes and most berries,
including blueberries, strawberries, cherries,
raspberries, and blackberries. Polyphenols
are important compounds because they exert
potent antioxidant activities by binding to
reactive oxidative molecules, thereby preventing
these molecules from damaging our cells.
Polyphenols are also important because they
have powerful anti-inflammatory actions.
Polyphenols not only reduce inflammation, but they also protect DNA against
damage, improve the health of insulin
receptors—thereby reducing the risk of
insulin resistance—and positively influence
many of the key hormonal pathways in the
body. You can find these healthy actions in
polyphenol-containing fruits, vegetables, and
spices including:
within the body. That’s why focusing on
dietary polyphenols is critical. While supplementation of individual polyphenols such as
curcumin, sulforaphane, or resveratrol may
be helpful, it is important that the foundation
of disease prevention comes from the foods
we eat.
When we consume a variety of colorful
fruits and vegetables, we are assured
of receiving the different nutritional
compounds critical to vibrant health on
all levels. If you only remember one thing
about The Five to Thrive plan, remember
this: The more color, the better!
• curcumin from turmeric
• carnosol from rosemary
• resveratrol from grapes
Editor’s Note: This
information was adapted
with permission from the
new book Five to Thrive:
Your cutting-edge cancer
prevention plan by Lise
Alschuler, ND, FABNO,
and Karolyn A. Gazella
(Active Interest Media,
October 2011).
• quercetin from citrus fruits and onions
• sulforaphane from broccoli
Remember, there are thousands of
polyphenols in fruits and
vegetables, and research
shows us that each
polyphenol has
multiple healthpromoting effects
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5
exceptions to the
color rule
Consistently you will find that colorful
fruits and vegetables are some of the most
healthful foods you can eat. But there are
three exceptions to the color rule:
smaller. While there continues to be concern
over toxins found in fish (specifically larger
species), eating fish is a healthy option when
consumed in moderation.
Garlic Don’t let the bland white color
Mushrooms When you think
of mushrooms, you may be thinking only
of the humble white button, but there
are several other kinds of mushrooms
that – although they are not the most
colorful – are incredibly healthful. Some key
therapeutic mushrooms to add to your diet
include shiitake, maitake, reishi, cremini,
portobello, and turkey tail. Again, if you are
not fond of mushrooms or don’t eat them
frequently, consider taking a high-quality
mushroom extract as a dietary supplement.
fool you—garlic is packed with power.
Garlic is one of the most health-promoting
herbs you can eat. But if you don’t like the
taste, you can take an aged garlic extract
every day to get the same benefits.
White fish While colorful trout,
salmon, and ahi tuna are very healthy, many
types of white fish can also be a good source
of essential fatty acids in the form of fish
oils. Wild-caught fish are a better alternative
because the chance of exposure to chemicals is
Get your greens!
One of the key colors to focus on in your diet is green. We should all be
eating at least three, preferably five, servings of vegetables daily, with
a strong emphasis on leafy greens. Unfortunately, most Americans are
coming up short of that goal. One convenient, effective way to get more
greens in your diet is by consuming a greens drink every day. Did you
know that just a teaspoon of most quality greens drinks equals about a
serving of spinach? In fact, in most cases, just one serving of a concentrated quality greens drink that contains wheat grass and other potent
green ingredients is about the same as eating five servings of vegetables.
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The secret is in the spices!
One of the ways you can enhance your eating experience is by tapping
into your senses, and there is nothing more satisfying than the aroma
of colorful spices. As we mentioned, spices are a great source of
polyphenols—health-promoting, cancer-fighting compounds. But more
than that, spices are flavorful, aromatic, and appealing to the eye. The
secret to a tasty, health-promoting diet is to add more of these four healthenhancing spices to your meals whenever you can:
• turmeric (curcumin)
• oregano
• rosemary
• garlic
When it comes to garlic, the odor deters some people. Garlic supplements
are a good alternative if dietary garlic isn’t appealing. But not all garlic
supplements are alike. For maximum benefit, try an aged garlic extract
that comes from 100 percent organic garlic bulbs.
Oregano is another spice that can be a useful supplement, since getting a
therapeutic value of it by diet alone is very difficult. Because oregano is so
important to the immune system, you’ll find more information about this
powerful spice on page 57.
Remember, dietary supplements are meant to supplement your diet, not take
the place of healthful foods. Be sure to spice up your life—and enhance your
health in the process—by adding more spices to your daily meals.
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7
Let’s lose some weight!
Here’s the understatement
of the century: Losing
weight can be difficult. And
it appears to be difficult
for a lot of us. According
to the Centers for Disease
Control and Prevention,
about one-third of the U.S.
population is considered
obese, which is defined
by having a body mass
index (BMI) of 30 or
more (see the Body Mass
Index Calculation chart to
calculate your BMI).
Whether we are trying
to lose 5 pounds or 50,
unfortunately we can’t
just pop a pill and call it a
day. Weight loss that really
works requires us to look
at a variety of aspects. If
you adopt the following
habits, you will have a
better chance of achieving
successful and sustainable
weight loss:
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Body Mass Index Calculation chart
HEIGHT
Weight
Underweight
Healthy Weight
Overweight
Obese
Severely
Obese
Control cravings
When we feel full and satisfied, we are less likely to overeat or have out-of-control food
cravings. One of the best ways to do this is with soluble fiber. Different than nonsoluble
fiber such as bran, soluble fibers are indigestible plant compounds that can absorb
water. These special fibers help reduce appetite, support healthy blood sugar levels, and
contribute to a healthy heart.
Researchers have identified and isolated soluble dietary fibers that have extremely high
viscosity and water holding capacity. This means you don’t need to take as much to get
an incredible benefit. Glucomannan is one unique type of soluble fiber from konjac root
that creates a feeling of satiety thanks to its water-binding effects. By creating a thick gel,
glucomannan delays gastric emptying and helps you feel full longer. But that may be just
the beginning of glucomannan’s health benefits. Detailed clinical studies published in many
scientific journals have shown that it can help:
• reduce appetite
• decrease overeating
• increase satiety (that feeling of fullness and satisfaction)
• supports healthy blood sugar levels already within the normal range
• support healthy cholesterol levels
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9
Eat fat to
get thin
It might seem bizarre, but to lose
fat, you need to eat fat—the right
fat! Increase your consumption of
good fats—essential fatty acids such as
omega-3, omega-6, and omega-9—while
trying to avoid bad fats such as trans fats and
polyunsaturated fats. There are several ways
to do this. One way is to substitute coconut
oil for bad fats such as butter and margarine
(margarine is the worst because it is processed
using high heat!). Not only does this substitution ensure you are eating less bad fats, but
it’s also been shown that coconut oil helps
decrease your appetite, which can contribute
to weight loss. You can use coconut oil with
low- to medium-heat cooking applications; drizzle it as a salad dressing; or add it
to other foods like oatmeal or smoothies.
According to Bruce Fife, ND, author of Eat
Fat Look Thin, just 3 tablespoons of natural
virgin coconut oil may help contribute to
weight loss. To get you started check out
the healthy snack recipes using coconut oil
in the recipe section.
fitness
first
To lose weight, we have to
get physical. Movement
is the only true magic
bullet when it comes to
weight loss. But when you
combine exercise with
healthy, unprocessed
foods, you’ve got the best
weight-loss plan money
can buy. If you have been
inactive for a while, you
may want to get some
assistance from a personal
trainer or consult with your
doctor. The next section
of the booklet is devoted
to exercise, so be sure to
check that out.
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Reduce portions
Here are some tips...
1.Use smaller plates and bowls.
2.Serve yourself 25 percent less than what you want—you won’t miss that
25 percent!
3.When eating out, ask for smaller portions, or suggest splitting an entrée
with a dining companion.
4.Eat slowly and put your eating utensils down periodically between bites.
5.Drink plenty of water before, during, and after your meal.
Source: Adapted from Five to Thrive: Your cutting-edge cancer prevention plan by Lise Alschuler,
ND, and Karolyn A. Gazella (AIM 2011)
don’t diet
Eating an extreme diet or severely restricting
your food choices is perhaps one of the
biggest mistakes people make. They initially
lose weight on the diet, but the minute
they loosen the restrictions or go off the
extreme diet, they not only tend to gain the
weight back, they gain more. This can make
sustainable weight loss nearly impossible, and
it can be extremely frustrating. Don’t think
of your dietary changes as a “diet”—think of
them as a new way of eating. Start slowly by
working on these basic issues:
• Eat more fruits and vegetables and
fewer processed foods.
• Eat smaller portions (see Tips to Reduce
Portion Size on page 13).
Dieting doesn’t work because by
definition it restricts us. Let’s not focus
on what we can’t have—let’s focus on
adding more of what we can have, and
get back to enjoying fresh, seasonal foods
versus processed, packaged, unhealthy
“comfort” foods.
• Curb sugar consumption (try eliminating sugar altogether a couple of days
each week).
• Avoid fast food—a basic rule of thumb
is that if you have to drive through to
get your food, keep driving!
• Cut down on “bad” carbohydrates like
white bread, cake, cookies, and chips.
• Eat more lean protein; it will help you
feel full longer.
• Reduce high-fat dairy consumption.
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11
Secrets to Successful Cooking…and Eating!
Be daring = Try new things, and don’t be afraid; after all, if it doesn’t turn out
the first time, you can always try again.
Have fun = The secret to most things, including cooking, is to try to find ways
to have fun; cook with friends, turn up the music.
Follow the rainbow rule = The foods you choose
should have a variety of colors; in the end, your plate should
look like a rainbow rather than tan; you can even choose
colorful plates and accessories to display your foods.
Select some new spices = We can
fall into a rut and use the same old seasonings, but try
to use a variety of spices in your cooking; not only will
this make your food more interesting and flavorful,
but it will also be better for your health!
Savor the experience = When
the meal is ready, enjoy each step of the eating
process—smell the food, look at the plate,
and then eat slowly and savor each bite.
Know when to say
when = Don’t overeat as that
can ruin a nice meal; portion size
appears to be a problem in America
(20 years ago the diameter of a bagel
was about 3 inches while today it’s 5
to 6 inches!), so be sure you don’t fall
into that trap.
Following are a few great-tasting,
healthy recipes to try out!
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Perfect Poached Salmon with Bitter Greens Salad and Walnut Vinaigrette
Serves 4
This classic dish is ready in 20 minutes, with a foolproof procedure that
makes it perfect every time. Recipe by Lisa Turner.
1 Tbs. olive oil
4 tsp. tamari
4 salmon fillets
1 small head frisée
2 tsp. Dijon mustard
1 Tbs. walnut oil
5 garlic cloves, finely chopped 1 small head radicchio
¼ cup olive oil
5 teaspoons fresh rosemary,
finely chopped
Fresh rosemary sprigs
for garnish
1 medium Belgian endive
2 Tbs. balsamic vinegar
1. Heat 1 Tbs. olive oil in large skillet. Season fillets with salt and pepper, and place in pan,
skin side up. Sear 1 to 2 minutes, until golden crust forms.
2. Turn salmon over, and sprinkle top with 4 tsp. of the chopped garlic cloves, 4 tsp. of the
chopped rosemary and tamari. Add ½ cup water to pan, reduce heat to medium-low, cover,
and cook 10 to 12 minutes, adding more water if needed to keep
level ¼- to ½-inch deep.
3. Tear lettuces into bite-size pieces,
and toss together in medium
bowl. In small bowl, whisk
together vinegar, mustard,
remaining garlic, and
remaining rosemary.
Whisk in walnut
oil and olive oil,
and season to
taste with salt
and pepper.
Drizzle
dressing over
salad to lightly
coat leaves
and toss to
mix well.
4. Remove cooked
salmon from pan,
peeling skin off if
necessary. To serve,
divide salad among 4
plates, arrange a fillet beside
each salad, and garnish
with fresh rosemary sprigs.
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13
Cod Baked in Thai Green Curry Sauce Serves 4
A creamy, Thai-style sauce adds exotic flavor to simple white fish. Adjust the curry paste to
your taste, and use light coconut milk if you prefer. Serve with a side of basmati rice and a salad
of cucumber, red pepper, green onions, cilantro, and chopped peanuts. Recipe by Lisa Turner.
1 can coconut milk, in
BPA-free cans
3 tsp. green curry paste
1 Thai pepper, seeded and
finely chopped
1 2-inch segment fresh
ginger, coarsely grated
2 stalks lemon grass, tough
outer leaves removed,
bulbs cut into 3-inch
segments and split
lengthwise
½cup Thai basil, cut into
thin strips
4 6-oz. pieces of Pacific cod
Fresh cilantro for garnish
(optional)
Hot chili oil for garnish
(optional)
1. Preheat oven to 400°F.
2. In medium pan, whisk together coconut milk, curry paste, and chopped pepper. Holding
ginger over pan, squeeze to extract juice into pan; discard solids. Add lemongrass segments.
Cook over medium heat, uncovered, 6 to 8 minutes, until slightly thickened. Stir in basil,
and season with salt and pepper.
3. Pour a small amount of sauce into an 8-inch-square baking dish. Arrange fish on sauce, and
pour remaining sauce over fish. Cover dish with foil, and bake for 20 to 25 minutes, or until
fish is opaque and flaky.
4. Spoon a bit of sauce into the center of 4 individual plates. Place a piece of fish on each
puddle, and spoon additional sauce on top of each portion. Garnish with cilantro sprigs and
drops of hot chili oil around plate, if desired, and serve immediately.
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Sweet Potato Ginger Parfaits
Serves 6
I created these festive treats for my friend Ana, a private trainer with a sweet tooth.
Recipe by Neil Zevnik.
2 large sweet potatoes,
1 lb. each
2 Tbs. minced
crystallized ginger
½ tsp. vanilla extract
2 Tbs. organic brown sugar
8 oz. softened low-fat
organic cream cheese
1 Tbs. Cointreau liqueur
(optional)
/ cup unsweetened soymilk
1 Tbs. organic blue
agave nectar
1 3
½ tsp. cinnamon
8 oz. vanilla nonfat
organic yogurt
2 Tbs. organic honey
2 tsp. grated orange zest
/ cup crushed ginger
crisp cookies
1 3
1. Roast sweet potatoes in 375°F oven until
soft, about 1 hour.
2.Scoop out sweet potato flesh while still
warm; place in food processor, add brown
sugar, and purée until sugar has melted,
about 30 seconds. Add soymilk, agave
nectar, and cinnamon, and purée until
smooth and light, about 1 minute. Transfer
to bowl, fold in ginger, let cool to room
temperature.
3.Combine cream cheese, yogurt, honey,
vanilla, orange zest, and Cointreau in
medium mixing bowl; beat with electric
mixer on high speed until light and fluffy,
about 2 minutes.
4.Divide half of the sweet potato mixture
among four 8-oz. parfait glasses, sprinkle ½
Tbs. ginger cookie crumbs over each. Divide
half of cream cheese mixture among glasses,
and sprinkle another layer of crumbs. Repeat,
and top with sprinkle of crumbs. Cover and
chill at least 2 hours.
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Perfect Popcorn
Serves 2
Here is a healthy and yummy way to
make popcorn.
4 Tbs. Nature’s Way Organic Coconut Oil
¾ cup organic popcorn
1. Heat 2 Tbs. Organic Coconut Oil in a
3-quarter saucepan over medium heat.
Great Granola
Serves 2
Want granola without all of the
sugar and added preservatives?
Make your own!
6 cups old-fashioned oats
2.Add popcorn, and cook.
3.After popping, drizzle 2 Tbs. melted
Organic Coconut Oil over the popped
popcorn.
4.Add sea salt to taste, and enjoy!
2 tsp ground cinnamon
4 cups shredded or flaked coconut
2 cups chopped pecans
1 cup sunflower seeds
1 cup Nature’s Way Organic
Coconut Oil
1 cup honey
1 Tbs. vanilla extract
1 cup raisins
1. In large bowl, mix together oats,
cinnamon, coconut, pecans, and
sunflower seeds.
2. Heat coconut oil and honey in
a small saucepan over medium
heat until just melted but not hot.
Remove from heat and add vanilla.
3. Stir honey mixture into oat mixture.
Pour into large baking dish, and
bake at 325°F for one hour and 15
minutes or until oats are golden
brown. Stir occasionally while
cooking for even browning. Remove
from oven, and cool.
4. Add raisins. Store in an airtight
container.
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Avocado, Jicama, and
Grapefruit Salad
Serves 4
A colorful array of fruit and vegetables
that is pleasing to the eye and palate.
1 large (or 2 small) avocados
Mango Peach Smoothie
Serves 2
This recipe is healthy because it contains
fish oil. That’s right—the mango peach
swirl is a liquid fish oil but you would
never know that because it actually
enhances the flavor of the smoothie.
2 medium Ruby Red grapefruit
½lb. jicama
1 cup unsweetened almond milk
2 Tbs. Barlean’s Organic Flax Oil
7 ice cubes
1 Tbs. fresh parsley, finely chopped
1 banana
1. Peel the avocados, and cut into
wedges. Peel the grapefruit, and cut
into sections, reserving the juice.
2. Peel the jicama, and cut into thin
wedges the same length as the
avocado slices.
3. On 4 individual plates, alternate
slices of avocado, grapefruit, and
jicama, and arrange in a circle or
fan.
1 scoop (30 g) Jay Robb’s Tropical Dreamsicle
Whey Protein
5 Tbs. Barlean’s Mango Peach Flavored
Omega Swirl
Fresh or frozen peaches (optional)
1. In a blender or food processor, add ingredients, cover, and blend at high speed for
about 1 minute or until smooth. Serve
immediately.
4. Combine the flax oil, reserved
grapefruit juice, and parsley in a
small bowl. Drizzle over the salads.
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Ed i t o r ’ s
p i c k s
Walk into any health food store and you’ll find a wide variety
of high quality products that can make a healthful addition to a
whole foods diet. Here are some of our favorites:
Efa Gold Coconut Oil by
Nature’s Way
We highly recommend the EfaGold®
Coconut Oil because it is such a
pure product. This coconut oil is
organic, non-GMO, extra virgin, coldpressed, hexane-free, unrefined, and
nonbleached. Plus it contains zero
trans fats and
absolutely no
hydrogenated
oils. As far as
we’re concerned,
it’s everything
you want and
nothing you
don’t!
Kyolic Aged Garlic Extract
by Wakunaga
Kyolic begins with garlic grown on
the company’s own farms under
strictly controlled organic conditions
without the use of chemical fertilizers, herbicides, or pesticides. Once
harvested, the garlic is aged for 20
months to produce a uniquely
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beneficial odorless aged garlic extract
bursting with healthful compounds.
It’s so effective that many scientific
studies involving heart health and the
immune system have focused on the
Kyolic brand.
Kyo-Green
Powdered
Drink Mix by
Wakunaga
Kyo-Green
combines
potent “green”
ingredients
with readily
absorbable
healthpromoting chlorella and kelp. The
barley and wheat grasses found in
Kyo-Green are grown and harvested
in the pristine highlands of Japan.
Taking Kyo-Green daily may help
boost your immune system, support
healthy digestion and detoxification,
and enhance your heart health. As
an added benefit, Kyo-Green will
also give you gentle, long-lasting
energy throughout your day. Just
mix 1 teaspoon of Kyo-Green
powder in 6 to 8 ounces of
water or your favorite juice
each morning to kick-start
your day!
Mushroom Wisdom
Don’t like mushrooms? Try
Mushroom Wisdom supplements. These are one of
our favorite ways to get the goodness
of mushrooms because the extracts
are of extremely high quality. What’s
more, the company is devoted to both
financial investment and attention to
scientific mushroom research. The
well-researched compounds in the
company’s Maitake
D-Fraction and
SX-Fraction
products have
been clinically
shown to
benefit health
in a number
of important
ways.
Oregano Extract by North
American Herb and Spice
This undiluted extract is made
from wild oregano that is grown
and harvested by hand
in the Mediterranean
mountains. Not only is
this believed to be the
most potent form of
supplemental oregano
available, the company
is mindful of the
environment and has
instituted a conservation program
which prevents
over-harvesting.
PGX by Natural Factors
PGX is a great tool if you’re trying to lose
weight. Officially known as PolyGlycoPleX,
PGX blends several types
of soluble fiber that pack
powerful benefits into fewer
capsules. That means,
unlike other fiber products,
you don’t need to take a
huge amount to get the
same level of weight loss
and digestive benefit.
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19
ways to make
fitness
fun!
One of the biggest benefits of exercising is that it gives us the energy and strength we
need to live life with vitality and do the things we love to do. There are two keys to
successful workouts: consistency and sustainability. How do we ensure that we work
out on a consistent basis and stick with it? Here are some ways to bring more fun to
your fitness plan.
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Get out! Studies show that exercising
outdoors has added benefits. People who are
physically active outdoors reported “greater
feelings of revitalization and positive energy,
decreases in tension, confusion, anger, and
depression, and increased energy,” according
to a recent literature review featured in the
journal Environmental Science and Technology.
The review also found that people who exercise
outdoors were more likely to repeat the activity!
Find a friend. Whether it’s a
two-legged or four-legged friend, research
indicates that working out with another
“being” will not only enhance your fitness
routine but also help you stick with it.
Mix it up. Variety is truly the spice of life
when it comes to fitness. Is there something
new you’ve always wanted to try? Do it! Also,
it’s absolutely critical to engage in activities
that build strength, are aerobic, and enhance
flexibility. Just focusing on these three areas
will encourage variety. Take a dance class, dig a
garden, hire a trainer, go for a hike, take your
dog for a walk to the park—the opportunities
for physical activity are endless!
Know thyself. One of the biggest
fitness buzzkills is failure. Sure, there is no
harm in trying a new class and then giving it
up if it’s not a good fit. But to be physically
active over the long haul, you need to get to
know your strengths and limitations. You can
create long-term success by creating a routine
and choosing activities that are not only fun
but also realistic. You can always adapt after
your fitness levels increase.
Please note: If you haven’t been physically active for
a while, be sure to consult with your doctor. You also
may want to work with a trainer to ensure you create
a routine that is ideal for your fitness level.
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Safe,
Effective
Energy
Enhancers
Sometimes we scratch exercise off our “to do”
list because we just don’t have the energy. In
those moments, it’s hard to remember that
exercise actually gives us more energy. Here are
some natural, safe ways we can enhance our
overall vitality.
Sleep soundly. If you are having difficulty sleeping, several natural, safe ingredients have
been shown to enhance sleep, including L-theanine,
melatonin, and 5HTP. L-theanine calms the mind
and is a subtle yet effective way to help people who
feel anxious while trying to fall asleep or those who
wake up in the middle of the night with their mind
racing. Melatonin has been proven to help people
with jet lag. Its main function is to help the body
maintain healthy circadian rhythms, which is our
primary response to night and day. 5-HTP is a
natural amino acid that helps promote an overall
sense of wellbeing. It has been shown to help ease
insomnia in some individuals, as well as suppress
appetite and assist with weight loss (bonus!). There
are some indications that 5-HTP also may have
anti-depressive actions.
Fill your nutrient needs.
We’ll discuss this in more detail in Making Sense
of Supplements but one way to ensure your
nutrient needs are met is by taking a multivitamin
in addition to eating a healthy diet. In order for
our cells to have the energy they need to keep us
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going, they need the proper fuel. Food and
dietary supplements feed our cells and help us
maintain high energy levels.
Green means go! If you are
looking for a nonstimulatory way to get
some energy, grab something green. If it’s not
possible to be Popeye and polish off a cup
of spinach throughout the day, try a quality
green drink that contains young wheat and
barley grasses to not only provide gentle,
lasting energy but also help support the
immune system and your overall health.
Stay hydrated. Drinking
plenty of pure water will not only help
enhance energy levels, it will also help
you lose weight. A study involving
311 overweight, premenopausal
women found that simply increasing
water intake by 4 cups a day resulted
in an additional 5 pounds of weight
loss in about 12 months time. This is
because increasing your water intake
also increases your energy expenditure while at rest, which means
increased metabolism!
“But I’m Too Busy to Exercise”
…Busting the biggest exercise excuse ever!
Physical activity needs to be scheduled
just as you would that regular meeting—
put it on the calendar! But when we
are busy, with too many things on that
calendar, our exercise time is the first
thing crossed off the list.
“It’s ironic that
exercise is the first
casualty of the day
because exercise
makes us even more
efficient, so we can
accomplish even more,”
explains coauthor of Five to Thrive,
Lise Alschuler, ND, FABNO, “and
exercise will also help you sleep better,
so you can tackle the next day with even
more energy.” The bottom line is that
the busier you get, the more you need
to get physical. If you want to keep up
your busy schedule, you can’t afford not
to exercise!
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watch your water source
This energy-enhancing tip is so significant it’s worth a little more explanantion.
Drinking more water may seem simple enough but you may not be aware that the
type of water you drink is even more significant than simply increasing your daily
intake. Several studies have shown that tap water contains toxic chemicals and
even prescription pharmaceuticals! If you are going to drink tap water, be sure it’s
filtered. Also, avoid sugary sports drinks as they cause you to gain weight.
As for bottled water, the secret is to find out as much as you can about the source
and quality of the water. Certainly not all bottled waters are created equal—quality
can vary dramatically from one brand to the next. Look for pure water that also
provides electrolytes, especially if you are active.
let’s get physical
Now that you’ve learned how to make fitness fun and how to enhance your energy so
you can be more physical more often, here are seven final fitness secrets that will help
you get the most out of any exercise program:
1. Build muscle. Every pound of muscle we have uses about six calories a
l
day to sustain itself, so the more muscle we have the more calories we burn. Muscle
building does not need to involve only weights. In fact, walking, running, hiking,
jumping rope, climbing stairs, and many other weight-bearing activities build
muscle. When we work the large muscle groups, like the ones in our legs, we are
building muscle and gaining fitness.
2. Prevent injury. The best way to do this is to add stretching and
l
flexibility exercise to your daily routine. It’s critical to do some gentle stretching
after your muscles are warmed up and then after you finish exercising. Remember,
stretching should not be painful but should cause a noticeable pull on the muscles.
3.Breathe! Don’t hold your breath when you are stretching or doing any kind
l
of physical activity. Remember to breathe freely and deeply—you need that oxygen!
Deep breathing is also a great way to unwind after a workout or even after a hard day.
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4. Pump your heart.
l
Consistent, rhythmic movement
that causes your heart and lungs
to work harder than when you
are resting is known as aerobic
activity. To lose weight and get
in better shape, we need to have
activities that pump our heart—
the most important muscle
in the body! Brisk walking is
great. After a while, try adding
30-second bursts of jogging.
Dancing, swimming, and
bicycling are great examples of
aerobic activities, too.
5.Timing is everyl
thing. Here’s an interesting
tidbit: Research has shown
that people who exercise in the
morning have a better chance
of sticking with it. Moving in
the morning also helps speed
up your metabolism for hours
afterward as you move through
your day. If you can’t exercise
first thing in the morning, be
sure not to exercise too late at
night as this can keep you awake
and prevent you from getting a
good night’s sleep.
6. Frequency first. The most important secret about physical
l
activity is to do it daily. Even if you can only be physical for short periods of
time, it’s far better to do the short periods versus waiting and working out
intensely for three hours on Saturday. For best results, take time for physical
activity each and every day.
7. VARY YOUR ROUTINE. The secret to long-term fitness success is variety.
l
Adding new activities is especially important if you’ve hit a plateau with your fitness
goals or find yourself becoming bored. But don’t wait until you are tired of your
routine. Think of interesting new fitness activities that you can try this week.
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secrets to getting the 3 Rs of
rejuvenation
Rest, relax, replenish…and then repeat!
Cell phones ringing, kids clamoring, appointments missed, meals to be made, deadlines to
be met. Sometimes the flurry of activity that fills our days can be overwhelming. We jump
from one “crisis” to another. Our stress response is in overdrive, and it can seem impossible
to calm things down. Yet it’s absolutely critical to find healthy ways to unwind. When our
bodies remain on constant high alert, all kinds of health problems can occur.
Here are some simple ways to incorporate the “3 Rs” of deep rejuvenation into your
daily routine.
rest
Don’t underestimate
the power of a good
night’s sleep.
If you think you are being tough by pulling
an all-nighter, think again. The days of
wearing our sleep deprivation like a badge
of honor are long gone. Mounting research
shows that a lack of sleep can damage our
health. Most of the studies indicate that
only getting six hours or less for even a few
nights in a row can affect our health. In
fact, most of us require eight to nine hours
of sleep each night for peak performance
and yet many of us are not getting it.
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Take a nap. You may think that taking a nap every now and then would disrupt
your sleep or make you feel unproductive. In fact, the opposite is true. A recent study
showed that healthy people age 50 to 83 who took a nap five times a week had improved
brain function and less sleepiness during the day. Previous studies show that napping was
associated with improved overall health. Teresa Silliman, ND, reported in the Natural
Medicine Journal (www.naturalmedicinejournal.com) on a study involving nearly 24,000
Greek men and women (ages 20 to 86). This study demonstrated that those who napped
had a 34 percent lower risk of dying from heart disease than those who did not nap. It
appears that a short nap (about 45 minutes) has the most health effects versus longer naps
of two hours or more—which is good considering that most of us don’t have two hours
in the day to spare for a nap! While it may not be a readily accepted part of our American
culture, give napping a try, even if it’s only on the weekends.
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27
relax
Take a vacation.According
to a New York Times report a couple of
years ago, about one-third of employed
Americans typically don’t use all of their
allotted vacation days each year. As it
turns out, the United States is the only
industrialized country that does not
mandate that workers must take paid
vacation. What’s worse, about 25 percent
of workers in the private sector don’t
even get paid vacation. Results from the
Framingham Heart Study indicate this is
a dangerous trend. Women in that study
who only took a vacation once every six
years were eight times more likely to have
a heart attack than women who took two
vacations a year. And it’s not just women.
A previous study involving 12,000 men
showed that those who did not take an
annual vacation had a 21 percent higher
risk of death from all causes and were
32 percent more likely to die of a heart
attack than men who vacationed every
year. A vacation of one week (preferably
two to really unwind) will also help you
sleep better throughout the year. And
when you do go on vacation, choose a
location that doesn’t have cell phone or
internet service!
Silence is golden. When was the last time you just sat in silence? When the
world around us is not quiet, it can be difficult to be still. And yet, if you take a moment
each day to be silent, you will notice you have more energy and feel much more calm and
relaxed. You don’t have to learn how to meditate to appreciate silence. Just take baby steps
toward quiet time. If you live in a bustling city, for example, buy some headphones to
block out the sound. Turn off the TV. Try visiting quiet places like the library, museum, or
a place of worship. When you are silent, you breathe more deeply and are more in touch
with your surroundings and yourself. Relax, listen to the silence, and enjoy!
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Rehydrate
to replenish
your physical
body.
Poor hydration makes us tired and cranky.
Drinking water can replenish us on so many
levels. It makes sense when you consider that
the average human body is made up of 60
percent water. “Water is critical to life,” says
Lise Alschuler, ND, coauthor of Five to Thrive.
“It is so important and yet so simple that it just
doesn’t get emphasized enough.” On average
we lose about 8 to 9 cups of water each day
through perspiration, urination, and breathing.
It’s important to not only replace that water but
to add to it. In addition to drinking water, you
can also rehydrate by eating foods with a high
water content like most fruits. It’s also important
to drink high-quality water. “Water that is more
alkaline may be more beneficial than acidic
water in that alkaline water is associated in some
clinical studies with decreased bone loss,” explains
Alschuler.
Drink water as your main beverage. “As you
increase your water intake,” says Alschuler,
“you will soon become thirsty if you drop your
consumption, so it really does get easier to add
more water to your daily routine.”
Have a big belly
laugh daily to
replenish your
spirit. Sure you’ve probably
heard the phrase “laughter is the
best medicine,” but did you know
that scientific research actually
proves that laughter can enhance
your health? It’s true! The act of
laughing impacts our health on
the cellular level, meaning it can
actually change the way our cells
behave. When we laugh more
frequently, our immune cells
become stronger, our blood glucose
levels are more balanced, our
insomnia goes away, and we are
less anxious and depressed. That is
powerful medicine! Hang out with
funny friends, watch humorous
movies, tell jokes, or do whatever it
takes to add more laughter to your
day. It will enhance your life both
mentally and physically.
replenish
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29
Ed i t o r ’ s
p i c k s
Ask any handyman—using the proper tool is critical for
a getting the job done right. The same is true for your
body. The right tools, like those below, can help support
good health every day!
Five to Thrive by Lise Alschuler,
ND, FABNO and Karolyn A. Gazella
If you’re looking for even more ways
to enhance good health, this book is a
goldmine of useful information. Although
its focus is primarily on preventing
cancer, Five to Thrive provides a wealth
of practical ideas to support physical,
mental, and emotional wellbeing as you
continue on your journal toward better
overall health.
Iceland Spring Water by The Vitamin Shoppe
We recommend Iceland Spring bottled water for many
reasons. First, the water source is in a pristine nature
reserve in Iceland that is protected by a fenced 1.5
million square meter security zone. Second, Iceland
Springs conducts extensive chemical, physical,
microbiological, and radiological analyses on a
frequent basis to ensure their water is pure and free
of toxins. Finally, the water has a healthy pH profile.
Some bottled drinking water is highly acidic, This can
have an oxidizing effect on the body. Iceland Spring
water has a natural pH of 8.88, which means it will
actually contribute to a healthy alkaline diet versus
an unhealthy acidic balance. Maintaining proper pH
balance in the body is critical to good health.
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Kyo-Green Powdered Drink Mix by Wakunaga
At the risk of being redundant, getting your greens
matters. And, while we’ve said it before,
Kyo-Green is a tasty, convenient, and
effective way to make sure you’re
getting your fair share every
day. Packed with young wheat
and barley grasses, Kyo-Green
not only provides an array of
nutrients your body needs, it also
gives you that energy boost so
many of us crave.
Tranquil Sleep by
Natural Factors
To take the edge off on those
nights when you can’t sleep, try
Tranquil Sleep. Not only does it
contain all three of the natural
sleep aids mentioned earlier (5-HTP,
melatonin, and L-theanine), it comes
in a delicious chewable form. Plus,
it’s recommended by best selling
author Michael Murray, ND. Just as
the name implies, Tranquil Sleep
can help people fall asleep quicker,
stay asleep, sleep more soundly, and
wake up feeling refreshed.
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31
making sense of
supplements
The Ultimate Supplement Strategy
32
U lt i m at e S u p p l e m e n t s
Just like a house, your body needs a strong foundation to withstand the effects of
aging and environmental assault. What makes a strong foundation for good health?
Key nutrients that support your basic physiological structures and functions—your
heart, bones, and brain, as well as robust digestive and immune systems.
There was a time when you could get all of these functional nutrients from the
food you ate. But those days are long gone. Chronic stress, common in today’s
fast-paced world, can destroy the nutrients we do get from food. Certain medications and environmental factors can also interfere with nutrient absorption.
But taking a few basic supplements can help you meet your daily nutritional
needs and foster good health. Here are four of the most important supplements
that everyone should take to help build a strong foundation, no matter what the
current state of your health.
a multi is a
must
Taking a multivitamin with minerals is critical, especially these days. The stresses of
modern-day living and the prevalence of overly processed food and foods grown in
nutrient-depleted soil can leave us deficient in the vital nutrients our bodies need to
function properly. In fact, researchers from Harvard Medical School and other prestigious
organizations have noted that having low blood levels of certain vitamins and minerals is a
risk factor for many chronic diseases.
Certain conditions also can increase the need for supplemental nutrients. People who have
stress-related bowel disorders, for example, may not be able to properly absorb critical nutrients
such as calcium, iron, and zinc from the foods they eat. And individuals who are depressed
can be low in the B vitamins. The use of certain drugs also can cause a variety of nutrient
deficiencies. What’s more, environmental toxins can strain our internal systems, causing
reduced absorption and an increased need for vitamins and minerals. Lifestyle choices matter,
too. Lack of exercise and a poor diet can deprive us of important nutrients. Little wonder that
Harvard researchers recommend taking a multivitamin every day to help fill in nutritional gaps.
But the benefits of taking a multi can go well beyond just covering nutritional shortfalls.
The nutrients in a comprehensive multivitamin can help your body convert food into
energy and—according to a new study in the American Journal of Clinical Nutrition—lower
the risk of heart attack in women. Many of the nutrients in multivitamins have been shown
to enhance immune function and help reduce inflammation. Chronic internal inflammation is a key risk factor for many serious illnesses.
A daily multi might also help you stay younger longer. Research by the National
Institute for Environmental Health Sciences found that women who took multivitamins
had telomeres that were more than 5 percent longer than those in women who didn’t
supplement. Telomeres are bits of DNA located on the end of a chromosome that may play
a role in how quickly cells age. The longer the telomeres, the younger we look and feel.
33
add some
Healthy
Fats
For many diet-conscious Americans, fat is the ultimate dirty word. Yet, despite its bad
reputation, the body needs some fats—especially essential fatty acids—to function properly.
Essential fatty acids (EFAs) are considered essential because, even though we need them,
our body can’t make them. This means we must get them from the foods we eat.
Once in the body, EFAs become hormone-like substances that regulate the nervous system
and immune response. EFAs are also important structural components of cell membranes,
helping cells stay fluid and flexible and allowing nutrients to enter the cells and wastes to
flow out of them. What’s more, EFAs play a role in how effectively cells communicate with
each other—a task known as cell signaling. These abilities make EFAs critical to the health
of body tissues and systems.
Two key types of EFAs are omega-3s and omega-6s. Cold-water fish provides two highly
absorbable and biologically active omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Together, these fats support cardiovascular, neurological, and
hormonal health. They also support healthy skin and vision. Some plant foods, such as flax
and walnuts, provide a vegetarian form of omega-3 known as alpha-linolenic acid (ALA).
Omega-6 is another important type of EFA. Most Americans get plenty of omega-6s from
the foods they eat, but not nearly enough omega-3s. This imbalance can increase our risk
of very serious illnesses such as diabetes and heart disease.
One way to get more omega-3s in the diet is with a fish oil supplement. While eating fatty
cold-water fish can increase your levels, many people don’t make it a regular part of their
weekly diets. Supplementing with high-quality fish oil can ensure that you get a consistent
supply of this healthy fat to bring your levels back into balance.
Not all fish oil supplements are created equal. Many supplements on the market today are
subjected to high heat and chemicals during extraction, purification, and processing. This
destroys the phospholipids needed to help transport DHA and EPA into your cells. To
avoid these products, it is best to purchase from a specialty supplement store that sells high
quality fish oils.
34
“Anti” Up with
Antioxidants
As important as multivitamins and
essential fatty acids are to overall
wellness, there’s another family of
nutrients indispensable to a healthy
foundation: antioxidants. Antioxidants are compounds in food and
herbs that can prevent or slow the
oxidative damage that contributes to
chronic disease.
When our cells use oxygen,
they naturally produce harmful
by-products called free radicals.
Free radicals are molecules that are
missing one electron (stable molecules
have electron pairs). To complete
themselves, these unbalanced
molecules steal a replacement electron
from another nearby molecule. This
creates another free radical, which
then steals an electron from one of its
neighbors, and so on and so on. The
result is a chain reaction similar to a
row of falling dominoes.
The problem is, these misbehaving
molecules randomly take electrons
from the molecules that make up
our DNA and other cellular building
blocks. The resulting oxidative damage
can take years to accumulate—until
one day we see the clear signs of
aging. This age-related damage
leads to wrinkled skin and boosts
the risk of nearly all degenerative
diseases, including heart disease
and Alzheimer’s.
35
Don’t
Forget the D
Vitamin D has long been
known to support bone
health; however, its power
extends way beyond bones.
Vitamin D also supports
a healthy inflammatory
response and helps support
the immune system.
Unfortunately, vitamin D
deficiency is common. The
Harvard School of Public
Health has even called
low vitamin D levels a
“global concern.” Scientific
findings show that between
70 and 80 percent of the
United States population
is deficient in this critical
nutrient. For this reason,
you may want to consider
adding vitamin D to your
daily supplement routine.
36
Antioxidants, as their name suggests,
counteract free radicals and protect against
oxidative damage. They also enhance
immune defense and lower the risk of
infection. While many healthful foods are
bursting with these free radical–fighting
compounds, many of us don’t get enough
through our diet to benefit our health.
One common misconception about
antioxidants is that one is just as effective
as another. The truth is, different antioxidants have different properties. This is
important since the effectiveness of any
given antioxidant depends upon which
free radical is involved, how and where
it is generated, and where it inflicts
damage. So, while one type of antioxidant can protect against free radicals in
one area—by killing breast cancer cells,
for example—other types of antioxidants are needed to protect against other
diseases in other areas of the body.
Since no single antioxidant will ever
cover all of your needs, it’s important
to take a comprehensive supplement
rich in the basic antioxidants. These
include beta-carotene, vitamins C and E,
selenium, and zinc. Keep in mind that
taking some forms of vitamin C can be
hard on the stomach.
Protect with
Probiotics
Good health depends on beneficial bugs. That’s right, bugs! Our bodies are teeming with
bacteria, both good and bad. Harmful bacteria can make us sick, while good bacteria can
help us stay well. Unfortunately, poor diet, stress, lack of physical activity, environmental
toxins, the overuse of antibiotics, and several other factors can create an unhealthy balance
of bacteria, letting the bad bugs take over.
To correct this imbalance, it’s important to eat plenty of foods that contain good bacteria,
such as nonsweetened yogurt, kefir, sauerkraut, and other fermented foods. But even if we
eat a fairly healthy diet that includes at least one serving of probiotic-rich food every day, it
can still be difficult to maintain optimal bacterial balance.
Overgrowth of harmful bacteria can lead to numerous health problems, including serious
conditions like cancer or heart disease. Harmful bacteria also can cause fatigue and digestive
disturbances (such as gas, bloating, diarrhea, or constipation) and is even linked to mental
health issues such as depression and anxiety. Preliminary studies also have connected
improper bacterial balance to weight gain. That’s why it’s so important to replenish your
supply of good bacteria daily with a probiotic supplement.
The ideal balance of bacteria in the intestine is 85 percent beneficial to 15 percent harmful.
A high-quality probiotic can help you maintain this ratio. Look for a product that provides
a guaranteed potency. Since probiotics are living organisms, they eventually die. This is
why it’s critical that the product ensures that its probiotics are live and viable at the time of
consumption. While some probiotics require refrigeration, others are shelf-stable, making
them ideal for on-the-go protection.
37
Getting to the
heart
of the matter
amazing heart-health supplements
According to the American Heart Association, someone dies of heart disease every 39
seconds. It’s no wonder why heart health is such a hot topic—it has to be. But we don’t
have to fall victim to heart disease. While there are no guarantees when it comes to
preventing serious illness, we can take steps to tip the scales in our favor and away from
chronic health problems and premature death. To protect and enhance heart function,
embrace these simple rules:
— Maintain normal body weight. Obesity is not only
the leading risk factor for heart disease, but it also puts us at risk for many
serious diseases.
—Exercise. The heart is a muscle and like all the other muscles it needs
exercise. Exercise also promotes healthy circulation.
—Watch your diet. Eat fewer high-fat, processed foods and more
fresh organic fruits and vegetables.
—Live a healthy lifestyle. This includes not smoking.
If you smoke, do everything you can to quit.
—Relax. To keep your heart beating strong, find healthy, positive ways to
cope with stress and unwind.
—Take supplements. Certain dietary supplements can provide
you with additional support.
Let’s take a closer look at the top four supplements that have been shown in clinical
research to support heart health.
38
According
to the
American
Heart
Association,
someone
dies of heart
disease
every 39
seconds!
Fantastic Fish Oils
The association between fish oil and heart health is nearly unprecedented as no
other nutrient holds such health prestige. The American Heart Association recommends we eat foods rich in omega-3 fatty acids at least twice a week, and the Food
and Drug Administration concludes that “consumption of omega-3 fatty acids
may reduce the risk of coronary heart disease.” Recent studies show that people
who eat fish at least once a week have a 60 percent lower risk of heart disease than
those who rarely eat fish. Fish oils also have been shown to help support healthy
cholesterol and blood pressure levels. Additionally, fish oils positively influence our
inflammatory response as well as immunity.
39
CoQ10 to the Rescue
Coenzyme Q10 (CoQ10) is also known as ubiquinone because it is found in virtually
all cells in the human body (it’s ubiquitous). CoQ10 transports electrical charges across
cellular membranes, thereby giving cells the energy they need to function. Author and
naturopathic physician Michael Murray, ND, compares CoQ10 to the spark plug in your
car. “Just as a car cannot function without that initial spark, the human body cannot
function without CoQ10.” For that very reason, cardiologist Stephen T. Sinatra, MD,
calls CoQ10 “one of the greatest 20th century medical discoveries for the prevention
and treatment of disease…proven to both prevent and treat a host of health problems.”
Without constant cellular energy production, the heart will not pump, and the brain,
liver, kidneys, adrenals, pancreas, and immune system will shut down.
Much of the extensive research involving CoQ10 is related to heart health. The link between
CoQ10 supplementation and peak heart-pumping capacity is clear. Clinical research suggests
that CoQ10 can be effective in preventing and alleviating a wide range of heart conditions.
When it comes to overall heart-health support, CoQ10 is absolutely critical. CoQ10 dosage
can vary, but for general heart health, most experts recommend 50 to 100 mg daily.
40
High Cholesterol? Try Pantethine!
and high-density lipoprotein (HDL or
good cholesterol). HDL is considered
“good” because it transports excess
cholesterol to the liver for metabolism
and elimination from the body. LDL is
considered bad because it sticks more easily
to the arterial wall. Here are the cholesterol
measurement categories:
If you have high cholesterol, you have a
risk of developing heart disease. When
too much cholesterol is circulating, it
can contribute to plaque in your arteries,
which can eventually lead to a blockage.
Healthcare practitioners measure
two forms of cholesterol: low-density
lipoprotein (LDL or bad cholesterol)
Total
Cholesterol
LDL
HDL
Desirable
below
200 mg/dL
below
100 mg/dL
60 mg/dL
and above
Borderline
high risk
130 to
159 mg/dL
40 to
59 mg/dL
200 to
239 mg/dL
High risk
240 mg/dL
or higher
160 mg/dL
or higher
below
40 mg/dL
Cholesterol-lowering drugs, known as
statins, can cause significant side effects
including muscle and joint pain and
potential liver damage. Statins also
reduce CoQ10 levels in the body so it’s
important to take CoQ10 if you are on
a statin medication. There are a number
of natural ingredients that have been
shown to support healthy cholesterol
levels. These substances include aged
garlic extract, niacin, plant sterols, and
red yeast rice.
Pantethine is another nutrient that can
help normalize cholesterol levels. A
derivative of vitamin B5, pantethine
is the active form of pantothenic acid.
One way pantethine impacts lipid levels
is by supporting the normal formation of
HDL cholesterol in the body. The Princeton
Longevity Center recently confirmed that
taking supplemental pantethine reduces
both total and LDL cholesterol. Pantethine
also promotes the healthy function HMG
CoA reductase, a key enzyme in the normal
regulation of cholesterol. If that wasn’t
enough to peak your interest, earlier studies
found that this lipid lowering nutrient can
also tame triglycerides. Pantethine may be
a good cholesterol-lowering alternative for
people with diabetes who cannot take niacin
due to the potential side effects on blood
sugar regulation.
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42
healthy Blood
Pressure
Affecting one in four Americans, high blood
pressure (hypertension) is often called the
“silent killer” because it has no symptoms. Yet,
left unchecked, it can lead to stroke, atherosclerosis, heart failure, and kidney damage. If your blood
pressure is 140/90 or higher, you have high blood
pressure. Those with readings slightly higher than
120/80 are considered prehypertensive.
Controlling your blood pressure starts in the kitchen.
A diet filled with whole grains, fruits, vegetables and
low-fat dairy products can lower your blood pressure
by up to 14 mmHg. It’s also important to limit the amount of salt you consume to
2,300 mg a day or less since even a small reduction in dietary sodium can reduce blood
pressure by 2 to 8 mmHg.
Supplements may help those suffering from less than optimal blood pressure. One
clinical trial published in the journal Maturitas found that taking an aged garlic extract
(AGE) daily may reduce systolic blood pressure (the top number) by up to 10.2 mmHg.
More recently, scientists at the University of California, Los Angeles, demonstrated that
the effects of AGE were similar to current drugs used to treat hypertension. A growing
number of double-blind studies report that AGE supports healthy cholesterol levels,
reduces homocysteine, and improves artery health. These recent findings add even more
heart healthy benefits to AGE’s amazing cardiovascular profile.
Another way to lower your blood pressure is with nattokinase. An enzyme derived
from fermented soybeans, nattokinase acts much like a natural ACE-inhibitor. While
“natto” is a staple food thoughout Japan, research shows that taking nattokinase as a
supplement lowers both systolic and diastolic blood pressure—and it appears to be
especially effective in those with prehypertension. But helping to control blood pressure
isn’t the only way nattokinase enhances cardiovascular health. Other studies suggest that
this unique supplement also dissolves blood clots and supports healthy cholesterol levels.
But, since this novel enzyme acts like a blood thinner, check with your doctor if you are
taking an anticoagulant like warfarin or aspirin.
43
the dynamic duo of
digestion
Effective IBS Relief!
One of the best natural
remedies for irritable
bowel symptoms is
peppermint—more
specifically peppermint
oil capsules. Just
two small peppermint
oil soft gel
capsules will
provide you with
incredibly quick
relief. Be sure
the peppermint
oil capsule is
enteric-coated
so the soothing
oil gets past the
stomach and
makes it to the
intestines where
it is
needed.
44
Digestion seems pretty simple. After all, it’s just one long tube that snakes from the top of
your body to the bottom. It’s true, the act of digesting foods is pretty straightforward, and
yet this process is riddled with potential problems. More than 60 million people in the
United States have chronic constipation. One in five Americans suffers with the symptoms
of irritable bowel syndrome. More than 20 percent of the population has been diagnosed
with gastroesophageal reflux disease (GERD). And each year about 500,000 people develop
a peptic ulcer.
How do we avoid the pitfalls and pains of digestive issues? In addition to following the
Tips to Avoid Digestive Disturbances” on page 51, it is important to:
• Prevent leaky gut syndrome
and
• Reduce internal inflammation
Have you ever had a water leak in your house that you couldn’t find, so it went on for
days? The damage can be overwhelming! Imagine if that water leak went on for years?
Something similar can occur in the lining of our intestines. It’s like having a leak and not
realizing it. This is known as leaky gut syndrome.
One of the primary roles of our intestines is to process foods so the body can absorb the
nutrients. In addition, when the intestinal lining is strong and healthy, it prevents harmful
substances from seeping into the bloodstream. If the lining becomes too thin, larger food
particles and harmful substances can pass into the bloodstream. This may cause all kinds of
health issues including food allergies and autoimmune disorders.
One of the key causes of leaky gut syndrome is an overabundance of harmful bacteria that can
coat the intestinal lining. When the harmful bacteria take over, they can weaken the immune
system and lead to chronic internal inflammation, which has been linked to numerous serious
health problems. Leaky gut syndrome and elevated inflammation go hand in hand. The best
way to prevent or even reverse them both is with probiotics, the “good” bacteria.
A quick word about
detoxification
Detoxification is closely related to digestion. Once the body digests and absorbs foods, it
immediately sends them to the liver to be further processed or detoxified. The liver is by
far the most active and important organ when it comes to digestion and detoxification.
The liver can turn toxic compounds into harmless waste, but it can only do this when it
is functioning at peak capacity. Because we now live in a world teeming with toxins, it’s
absolutely critical to support the health of the liver.
45
tips to avoid
digestive
disturbances
Gas, bloating, heartburn, and overall discomfort can sometimes stay with us long
after we are done eating. Fortunately, there are things that we all can (and should)
do to help us feel comfortable following a meal:
l Eat slowly.
l Chew food
completely.
l Avoid offenders
(for some people, this
means cutting back on
dairy or wheat, and for
others, it may mean no
carbonated beverages).
l Don’t overeat.
l Don’t eat while
watching television.
l Avoid stressful
conversations
while eating.
l Be physically active.
l Don’t overuse
antibiotics.
l Use all of your senses:
See, smell, taste,
and truly experience
your food.
l Take a quality
probiotic supplement
every day.
46
Important information about
antibiotics
Antibiotics have saved countless lives; however, their misuse and overuse for viral illnesses
and their use in factory-farmed animals are leading to a dangerous situation in which
harmful bacteria are becoming resistant to antibiotics. Do not take
an antibiotic unless it’s absolutely necessary. Also, antibiotics do not
provide any benefit if you have a viral infection,
most commonly referred to as a cold or flu bug.
If you do have to take an antibiotic, be sure to take
extra probiotics before, during, and for two weeks
following your course of medication. It is best to
take the probiotic at a different time of day than
the antibiotic.
Probiotics to the rescue
The bacteria in and on our bodies outnumber our cells by 10 to 1. In
other words, we are more bacteria than we are human. While there are
numerous strains of bacteria, they come in two basic categories: bacteria
that can make us ill or bacteria that can make us healthy. Probiotics are
the good guys, and as mentioned previously, you can find them in foods and
dietary supplements.
We must replenish probiotics daily to support existing friendly bacteria
and add to the beneficial bacteria colonies. These good bacteria also
provide enzymes that directly aid with digestion, and they help normalize
the pH balance in the colon. Optimum pH balance within the digestive
tract provides the best environment for healthy bacteria to thrive, whereas
harmful bacteria appear to flourish in an acidic environment.
47
48
secrets to
immune
enhancement
Whether you’re battling a nasty cold, fighting a chronic illness, or simply
trying to maintain good health, consider immune-boosting botanicals and
mushroom extracts. These natural substances have been used for centuries
to treat a wide variety of ailments.
The following herbs are ideal for cold and flu season. The moment you feel
a bit under the weather, try taking one or more of them. The mushroom
extracts mentioned are designed to be taken on an ongoing basis for
general immune support.
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Echinacea
If there’s one herb known for its immune-stimulating properties, it’s echinacea.
Also known as the purple coneflower, this popular American herb is often used
to tame both the common cold and upper respiratory tract infections. There are
actually three medicinal varieties of echinacea—Echinacea angustifolia, Echinacea
purpurea, and Echinacea pallida—and each impacts the immune system in a
slightly different way. Both E. purpurea and E. angustifolia turn on the body’s
innate immune response, while E. pallida stimulates the production of a type
of antibody called immunoglobulin M which modulates the immune system’s
response to bacteria, viruses, fungi, allergens, and other toxic cells.
A review conducted by the University of Connecticut School of Pharmacy
found that echinacea decreased the odds of developing the common cold by
58 percent. And for those unlucky enough to catch one, the researchers found
that the herb can shorten your suffering by 1.4 days. But the trick to echinacea’s
effectiveness is to take it at the first sign of the sniffles and then three times
per day for a total of seven to 10 days. For best results, look for a standardized
product that contains 4 to 5 percent echinacoside.
50
Elderberry
These tiny, deep-purple berries have been used for centuries to treat flu symptoms,
as well as herpes viral infections and the common cold—for good reason. Research
shows that elderberry extract possesses potent immune-modulating and antioxidant
properties thanks to its high flavonoid content. But perhaps its greatest claim to
fame is its ability to fight the flu. Studies show that elderberry flushes the virus
out of the body by inducing both perspiration and bronchial secretions. And a
randomized, double-blind, placebo-controlled study of 60 flu patients conducted
by the University of Oslo and the National Health Institute in Oslo, Norway, found
that people taking elderberry extract got relief from their symptoms four days earlier
than their placebo-taking counterparts.
But elderberry helps protect against the flu, too. In another double-blind, placebocontrolled in vitro study, researchers at the Hadassah University Hospital in
Jerusalem, Israel, investigated the effects of a proprietary black-elderberry extract
against 10 strains of the influenza virus and found that it stops the flu dead in its
tracks by significantly boosting cytokine production. Cytokines are nonantibody
proteins that trigger the immune response when they come in contact with a virus.
And unlike pharmaceutical flu vaccines, elderberry stimulates the production of the
immune system’s T-cells and blocks viral growth, making it effective against a wide
range of influenza viruses.
51
Goldenseal
Traditionally used as a natural antibiotic and immune stimulant, goldenseal
has a rich history in Native American medicine. Packed with immune-boosting
compounds such as berberine, canadaline, and hydrastine, goldenseal works
with your body’s defenses to thwart a variety of gram-positive and gram-negative
bacteria, including several staph species, E. coli, and the bug that causes bacterial
tuberculosis. It’s also effective against certain fungal infections, especially Candida
albicans. But, while most people assume that goldenseal has direct antimicrobial
effects, a recent investigation by the University of Texas–Houston Medical School
found that it works indirectly in stealth mode to destroy some types of drugresistant bacteria.
Goldenseal has a special affinity for mucous membranes where it helps to keep inflammation in check. New findings suggest that the herb is also powerful against influenza
viruses. Goldenseal is also frequently used to treat acute diarrhea and eye infections.
But even though this herb has a long history of use and is safe for most people, it
should not be used if you have kidney disease, are taking
blood-thinning medication, or are pregnant or breast-feeding.
olive leaf
The olive leaf has been used by herbalists since biblical
times to combat fever, treat malaria, and heal wounds,
infections, and skin rashes. The secret to olive leaf ’s
powers lies in its natural antioxidants, including a variety
of flavonoid compounds. But the most abundant active
component in olive leaves is oleuropein—which studies
show is a natural antibacterial, antiviral and antifungal
agent. Unlike antibiotic, antiviral drugs, oleuropein
appears to target specific microbes and allows healthy
bacteria to thrive. Several studies suggest that olive leaf ’s
bacteria-busting abilities target some extremely harmful
microbes including Helicobacter pylori (the ulcer bug) and
Staphylococcus aureus, which is responsible for potentially
deadly meticillin-resistant S. aureus (MRSA) infections.
But that may be just the start of olive leaf ’s healthy
benefits. Like olive oil, olive leaf extract supports healthy
cholesterol and blood pressure. A study at the University
of Granada, Spain, discovered that olive leaf acts like a
vasodilator by relaxing blood vessels. Olive leaf may also
reduce the risk of atherosclerosis by preventing platelets
52
from clumping together. Both of these actions may help prevent blocked arteries
and heart attack. Research also implies that olive leaf may help diabetics by
reducing blood sugar while improving insulin sensitivity.
As you can see, olive leaf has a wide variety of potential health-promoting
properties. It’s no wonder. Olive trees live for thousands of years, resisting attacks
from disease and a wide range of harmful microorganisms. Olive leaf extract
may tap into that same phenomenal defense system and provide hundreds
of naturally occurring healing compounds that supply a powerhouse of cellprotecting antioxidants.
oregano
Any fan of Italian food knows the complex and savory taste of oregano. But
oregano’s benefits go far beyond spaghetti sauce. Oregano is a powerful antioxidant and antibacterial, thanks to high levels of the plant chemical carvacrol.
Studies suggest that the oxygen molecules in carvacrol team up with the water
in your body to create heat that kills bacteria. When pitted against a variety
of common infectious microbes, researchers discovered that oregano oil kills
salmonella, E. coli, and several types of the staphylococcus bug. It’s so effective
that food companies are giving oregano a serious look as a natural way to
prevent spoilage in foods like hamburger.
When it comes to antioxidant power, oregano oil is off the charts! When
researchers at the U.S. Department of Agriculture compared it with 27 culinary
herbs and 12 medicinal herbs, they found that oregano had the highest ORAC
(oxygen radical absorbance capacity) and phenolic content of all the herbs
tested. In addition to oregano oil, extracts of oregano have powerful antibiotic
activities as well.
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Marvelous Mushrooms
enhance immunity
and more
Eastern nations such as Japan and China have perfected the medicinal-mushroom
craft. For centuries, mushrooms have been thought to be a valuable tool in promoting
health and vitality. Modern science continues to confirm the ancient wisdom about the
mighty mushroom.
Of the thousands of varieties of mushrooms that grow throughout the world, several
types possess specific medicinal properties. Four types of mushrooms stand out as effective
medicines for a variety of illnesses. All of these mushroom extracts have been shown to be
exceptional immune enhancers in numerous studies.
Chaga
This unique fungus grows mostly on birch trees and looks like burnt charcoal hanging on
the side of the tree. According to Russian and Eastern European medical folklore, the chaga
mushroom has powerful healing properties that stem from its ability to stimulate the immune
system. Scientific researchers have been looking more closely at the health benefits of chaga
since the 1960s. Studies suggest that the active compounds in chaga reduce inflammation as
well as stimulate natural killer cell activity in the immune system. Some herbalists have called
it one of the strongest immune-enhancing medicinal mushrooms.
The key compounds in chaga are betulin and betulinic acid. In addition to immune
enhancement, researchers are also studying the effects of betulin and betulinic acid on
obesity, glucose levels, and cholesterol. While more research is needed in these areas, the
high antioxidant value of chaga is undisputed.
Maitake
In Japanese, the word “maitake” literally means “dancing
mushroom.” Ancient lore claims that when the Japanese
found maitake mushrooms in the mountains, they began
dancing for joy. Historically, maitake mushrooms have a
variety of specific uses and also help to promote overall
wellness. Their proven immune-enhancement capabilities
have made them a focal point in the prevention and
treatment of several serious illnesses. Two fractions of the
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maitake mushroom have garnered the attention of researchers worldwide: maitake
D-fraction and maitake SX-fraction.
Maitake D-fraction
“Maitake D-fraction has been widely researched, and its immune enhancing potential
has been confirmed in clinical trials,” explains Dr. Lise Alschuler. Maitake D-fraction has
been shown to enhance important immune cells including macrophages, T cells, and
natural killer cells. A new study published in the Journal of Medicinal Foods demonstrated
that maitake D-fraction was able to kill breast cancer cells. Previous studies showed it
may have the same effect on prostate cancer cells. The authors of the most recent study
concluded, “The future is bright for mushrooms as a nutritional supplement…” We
agree! This potent mushroom extract is much more than a basic immune booster.
SX-Fraction from maitake extract
The other fraction of maitake is SX. The main health application for this fraction
of maitake is in controlling blood glucose, which can have far-reaching effects on
controlling obesity and type 2 diabetes.
The insulin-controlling medication Metformin is sometimes used “off-label” to treat
polycystic ovary disease (PCOS), the leading cause of infertility in women. In an
interesting twist, researchers decided to study the effects of maitake SX-fraction in
women with PCOS and found that it “demonstrated a high degree of effectiveness”
without the side effects associated with Metformin. In the study, which was published
in The Journal of Alternative and Complementary Medicine, ovulation was observed in
nearly 77 percent of the women who participated in the study. Even more important,
the three women who expressed interest in getting pregnant and who were taking the
SX-fraction did get pregnant! This is an interesting new application for an important
medicinal mushroom. Maitake SX-Fraction is very safe and can be used indefinitely
without any significant medical risks.
Reishi
Have you ever walked through the woods and seen big mushrooms growing on dead
trees? Those reddish, kidney-shaped mushrooms are known as reishi, and they have significant health value. The reishi mushroom has the longest history of medicinal use of all the
mushrooms. It has been used medicinally in China for more than 4,000 years. It grows
like a parasite on logs, trees, and plants, and has a cork-like consistency. Traditionally,
Eastern cultures have used reishi mushrooms for a variety of conditions including heart
disease, inflammation, ulcers, and more. Modern research has confirmed some of the
traditional benefits, and prestigious organizations such as the Memorial Sloan Kettering
Cancer Hospital have also evaluated its positive immune-stimulating activity.
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Shiitake
This dark-brown, umbrella-shaped mushroom is a major staple of Japanese and
Chinese diets. Although it is native to east Asia, it has been commercially grown
in the United States for the past 20 years. Shiitake mushrooms are packed with
important essential amino acids, vitamins, and minerals. In addition, they contain the
polysaccharide (sugar molecule) lentinan. Lentinan is an anticancer drug approved
by the Japanese government in the 1980s. Research suggests that shiitake may have
beneficial effects in many other areas as well, including reducing high cholesterol,
lowering blood pressure, and healing infections. And of all the medicinal mushrooms,
Shiitake is by far our favorite one to eat!
Shiitake mushrooms are also a rich source of a potent immuno-modulator known as
active hexose correlated compound (AHCC). While AHCC can help build resistance
to everyday ailments like colds and flu, the compound’s real value may be its potential
cancer-fighting capabilities. Several studies suggest that AHCC heightens the
immune system’s response. Researchers are also investigating the compounds potential
for reducing some of the side effects of chemotherapy. While research is in its early
stages, the findings have been promising.
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Amazing
Antioxidants
Whether it’s an old standby like vitamin C or a trendy nutrient like resveratrol,
antioxidants have become a hot topic in health circles. As mentioned previously in
the Secrets to Immune Enhancement section, antioxidants are the first line of defense
against the free radicals that cause oxidative damage within our bodies. But their
defensive powers don’t stop there. In addition to stimulating the immune system,
some antioxidants are also anti-inflammatory, which is a key health benefit.
While each antioxidant has specific characteristics, they often work together to
strengthen overall antioxidant protection. The problem is that the process of
providing this protection uses up our antioxidant stores. This is why it’s critical to
replenish your antioxidant supply with a diet rich in fruits and vegetables. To ensure
you are getting all of the protection antioxidants can offer, it’s also smart to take
them in supplemental form. Which antioxidants should you take? Of the hundreds
available at your local specialty supplement store, here are a dozen of the ones most
beneficial for overall good health (listed in alphabetical order).
aged garlic
extract
It’s no secret that garlic is good for you. But
when fresh garlic is extracted over a prolonged
period (up to 20 months), it creates an odorless
aged garlic extract (AGE) that contains stable
and water-soluble organosulphur compounds.
These compounds prevent oxidative damage by
scavenging free radicals. What’s more, AGE also
enhances the body’s ability to make glutathione,
known as the “master” antioxidant.
Hundreds of studies show that AGE is both safe
and effective. Clinical trials have found that it may
help prevent atherosclerosis, increase circulation,
and protect against cardiovascular disease. It also
enhances immunity. Preclinical studies suggest
that AGE may also help guard against a variety of
serious illnesses.
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Astaxanthan
If you’ve never heard of astaxanthin, you’re not alone. Extracted from Haematococcus
pluvialis—a microalgae grown on the Kona Coast of Hawaii — astaxanthin (pronounced
asta-zan-thin) is being touted as the king of carotenoids (yellow, orange and red pigments
found in some foods). One recent study found that astaxanthin had considerably more
antioxidant activity than vitamin E, alpha-carotene, beta-carotene, lutein, or lycopene.
What’s more, not only does astaxanthin neutralize free radicals, it also works synergistically
with other antioxidants such as vitamin C and E, boosting their effectiveness.
Along with astaxanthin’s immune-stimulating abilities, this unique carotenoid has been
found to help prevent age-related macular degeneration, increase HDL (good) cholesterol
levels, reduce inflammation in the gastrointestinal tract, and possibly even act like an
internal sunscreen when taken orally. Astaxanthin also has the ability to cross the bloodbrain barrier, and some scientists speculate that it may benefit those with neurological
conditions like Alzheimer’s or Parkinson’s disease. Astaxanthin is considered a very safe
supplement to take on a daily basis.
beta-carotene
Perhaps the most well-known carotenoid is beta-carotene, the
pigment that makes carrots orange. But it’s what happens once
we eat those carrots that really matters. The body converts
beta-carotene into vitamin A, a nutrient known for its ability
to protect the eyes and boost skin health. Population-based
studies also suggest that people who eat four or more daily
servings of fruits and vegetables rich in beta-carotene may
reduce their risk of developing heart disease and cancer.
Boosting your intake of beta-carotene through food and
supplements may also improve night blindness, guard eyes
against the sun’s harmful rays, and protect against cataracts.
In addition, preliminary research suggests that taking supplemental beta-carotene may reduce the risk of lung cancer
in nonsmokers.
Cocoa
Good news for dark chocolate lovers…cocoa is one of the most powerful antioxidants
available! While the antioxidants in cocoa have been shown to enhance the immune
system; the most recent research from Harvard University demonstrated that this powerful
antioxidant can help decrease blood pressure and normalize cholesterol levels. In addition,
58
previous research concluded that cocoa may also help regulate blood sugar levels, which
is critical to people who have type 2 diabetes or are pre-diabetic. But before you reach for
that candy bar, know that you’ll only get these benefits from sugar-free, dark chocolate or a
dietary supplement that contains a high quality cocoa ingredient.
Coenzyme Q10
Found in every single cell in the body, CoQ10/Ubiquinol is a powerful antioxidant that
protects cells from damaging free radicals and enhances immune function. Among its
many talents, CoQ10 helps people with heart failure, lowers blood pressure and cholesterol
levels, improves the health of diabetics, slows the progression of Alzheimer’s and Parkinson’s diseases, reduces the frequency of migraines, fights gum disease, and enhances overall
energy. The problem is, the amount of CoQ10 in our tissues decreases as we get older.
That’s why it’s so very important to take a CoQ10 supplement—especially if you’re over 50.
curcumin
This compound, found in the curry spice turmeric, is best known for its anti-inflammatory
properties. But that’s just the start of its healing qualities. Curcumin is also a potent
antioxidant that helps prevent the oxidation of cholesterol that can damage blood vessels
and contribute to a higher risk of heart attack or stroke.
Adding turmeric to your food is one way to increase your curcumin intake, but since the
spice contains very small concentrations of curcumin, that may not be the best way to get
the amount you need. Look for a high quality curcumin supplement to enhance the antiinflammatory effects of curcumin in your diet.
green tea
This popular beverage has garnered an enormous
amount of attention in recent years after
medical researchers discovered its anticancer properties. Indeed, research shows
that green tea contains certain antioxidants known as catechins that neutralize
free radicals and prevent cancer cells
from dividing. Of all the catechins
found in green tea, EGCG appears to
have the greatest antioxidant activity,
and some studies have shown it to be
more powerful than vitamin C.
59
Population-based clinical studies suggest that the antioxidants in green tea may help
prevent atherosclerosis and inhibit the oxidation of LDL (bad) cholesterol. But reducing
the risk of cancer and heart disease is just the beginning. New evidence from South
Korean researchers suggests that green tea’s antioxidants may protect DNA from
damage. Damaged DNA can lead to illnesses and premature aging. But to get these
benefits, you needn’t guzzle gallons of tea. A green tea supplement standardized to a
minimum of 50 percent polyphenols can be just as effective.
Glutathione
Dubbed the “master antioxidant,” glutathione is the most powerful antioxidant made by
the body. It is found in each and every cell in the human body and also works indirectly
by recycling and renewing other well-known free-radical fighters such as vitamins C and
E. Glutathione is a small molecule made up of three amino acids—cysteine, glycine, and
glutamine—and it protects cells from free radicals created by cigarette smoke, pollution,
environmental toxins, fried foods, and even by normal metabolism. Glutathione is also
essential for a healthy immune system. And it protects other disease-fighting cells called
lymphocytes from oxidative damage and premature cell death.
Glutathione levels start to diminish around the age of 45 and decline quickly after age 60.
This may be a key reason why chronic illness is more prevalent as we get older. To get all
of the free radical–fighting goodness that glutathione has to offer, it’s wise to look for a
supplement that provides at least 250 mg of reduced glutathione. Since glutathione levels
are especially low first thing in the morning, take your supplement with breakfast to fortify
your antioxidant protection before you begin your day.
Quercetin
Apples, berries, kale, onions, tea, and tomatoes are good sources of this potent antioxidant
that also has anti-inflammatory effects. Best known to help protect against heart disease,
quercetin also acts as an antihistamine, and has been shown to reduce symptoms of allergic
reactions. People with asthma, hay fever, hives, and other allergies may notice a reduction in
runny nose, watery eyes, and swelling. Additionally, quercetin may enhance the absorption
and effectiveness of several prescription drugs including blood thinners, corticosteroids, and
some chemotherapy agents. The dosage of quercetin varies, but for general health, a typical
dose is between 100 and 250 mg three times per day. For allergy symptoms, the dosage can
be as high as 600 mg, taken in divided doses daily.
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resveratrol
Credited with being responsible for the “French
Paradox,” resveratrol extends the life of every
species studied so far, from fruit flies to monkeys.
Perhaps its anti-aging benefits come from the
fact that it is such a potent antioxidant. Resveratrol offers up powerful protection against a
variety of illnesses. Along with boosting immunity, resveratrol enhances heart health. Not
only does this antioxidant block cholesterol oxidation, but it also decreases the “stickiness” of
blood platelets, helping to prevent atherosclerosis. Researchers are presently studying resveratrol’s effects on a variety of health conditions including diabetes, arthritis, and obesity.
While resveratrol is well-absorbed by the body, its beneficial effects don’t last long. Fortunately, adding a high-quality resveratrol supplement to your daily supplement routine can
compensate for its quick metabolism. But to truly get the most from the resveratrol you
take, it’s important to use a standardized supplement that provides trans-resveratrol, the
most biologically active form of the nutrient.
selenium
This trace mineral in a powerful antioxidant that can help protect the body from free
radical damage. In addition, selenium activates the antioxidant enzyme glutathione peroxidase which offers even more protection from illness. Selenium has been shown to directly
enhance immune cell activity.
vitamin C
Vitamin C is perhaps the most popular and well-known of our amazing antioxidants. And
with good reason! Decades of research shows that this important nutrient helps prevent LDL
cholesterol from oxidizing, counteracts low immune function due to stress, reduces arterial
stiffness, lowers the risk of stroke, and delays the signs of skin aging. Studies suggest that this
water-soluble antioxidant may also reduce the risk of many serious illnesses. In addition,
vitamin C improves the absorption of iron from plant-based foods and helps the immune
system work properly to protect the body from disease.Vitamin C’s antioxidant properties are
especially beneficial for smokers. The results of a recent study showed that 3 grams of vitamin
C reduced the free-radical damage and LDL cholesterol oxidation in cigarette smokers.
The body does not manufacture vitamin C, nor does it store it. That’s why it’s important
to eat foods rich in this familiar antioxidant, such as citrus fruits, peppers, and broccoli,
and to take supplemental C to make sure you get all of the free radical–fighting power this
vitamin has to offer.
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Hints for
healthy
aging
62
The term “anti-aging” is a bit of a misnomer. After all, how can we be “against” aging when
it is an inevitable part of living? What we can be “against” is unhealthy aging. There are so
many things we can do to ensure that we not only keep the illnesses of aging at bay, but we
also live life fully and fantastically!
We could have written an entire book on this topic, but instead we’ve decided to focus on
these key issues: stress reduction, controlling inflammation, bone health, and brain function.
Calm down
Stress is a part of our everyday lives, and not all stress is bad. Planning a big party, for
example, can be stressful, but it can also be fun. Anticipating the birth of your child can
also be stressful, but it can be one of the most rewarding experiences of your life. The most
important aspect of stress reduction is not just reducing stress—it’s helping our body adapt
and cope with stress more easily.
“Relaxation is the antidote to anxiety,” explains Dr. Lise Alschuler. “It’s natural for us to feel
anxious, which creates discomfort that in turn motivates us to move away from the stress.
However, experiencing chronic anxiety can be very disruptive to overall health.” Constantly
feeling anxious can also speed up the aging process from a physical and mental-health
perspective. Think about how your body feels when you are calm; then contrast that to how
it feels when you are anxious. The idea is to encourage calmness as much as possible.
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Here are some simple things you can focus on to achieve successful and sustainable serenity.
Individualize your approach. Because the path to relaxation
is different for everyone, it’s important to create an individualized plan that fits your
personality and your lifestyle. Five to Thrive offers this advice: “Whether relaxation comes
from taking a walk in the woods, playing a musical instrument, spending time with a
friend over a cup of tea, receiving a therapeutic massage, or meditating, the end result
will be the same. The most important thing is to figure out what relaxes you and then
prioritize that activity so you experience relaxation every day.”
One way to do this is to make a list of several activities that relax you. Make sure the list
features quick things as well that are easy to incorporate, such as some deep breathing or
getting outside for a few minutes each day. Before you begin your day, figure out which
of the things on the list you will be able to do. Relaxing activities must become a part of
your daily routine just as eating and sleeping are.
Magnesium is a must. Nutrient deficiencies can translate into a body that
is a bundle of nerves. Magnesium deficiency in particular is directly related to increased
anxiety and nervousness, as well as insomnia. Research suggests that most of us are
deficient in this vital mineral. According to the Linus Pauling Institute at Oregon State
University, people over the age of 60 have lower levels of magnesium. This is because
intestinal absorption decreases with age while urinary excretion increases. Combine those
factors with a diet that lacks sufficient magnesium and you have a recipe for disaster since
magnesium is essential to more than 300 different metabolic reactions in the human body.
For optimal health effects, magnesium also must be combined in balance with calcium,
another important mineral as we age. This mineral duo provides the ultimate yin-yang
combination in the human body. Muscles, for example, need calcium to contract,
but they also need magnesium to relax. Calcium is necessary for blood to clot, while
magnesium keeps blood flowing freely. It’s no wonder this important combination is also
valuable in helping our bodies deal with stress.
Anti-inflammation =
Anti-aging
One of the ways that chronic stress speeds up the aging process is by creating an internal
environment that is chronically inflamed. In addition to stress, these other factors can
contribute to chronic inflammation:
• Poor diet
• Environmental toxins
• Lack of physical activity
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To control inflammation, eat a colorful diet, support internal detoxification, and get
regular exercise. We can also help control inflammation—from both the inside and the
outside—with powerful dietary supplements and homeopathic remedies.
From the inside out. Fish oils and vitamin D3 are two of the most significant
dietary supplements you can take to control internal inflammation. We’ve described the
benefits of fish oil in the Making Sense of Supplements section, but at this point, we’ve only
touched on the benefits of vitamin D3, or cholecalciferol. D3 is best known for its key role in
building and maintaining strong bones (more on that later), but it also enhances immunity
and helps quell inflammation. D3 is the form that the body makes and health researchers
consider it to be the most absorbable form and the one most effectively utilized by the body.
From the outside in. One of the most powerful “external” anti-inflammatory
natural substances is arnica. Used in the form of a homeopathic remedy, arnica can help
quickly ease the bruising, pain, and stiffness associated with injured or sore muscles. As we
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age, we can sometimes become more prone to injury and stiffness in our muscles and
joints. If we don’t quickly heal this stiffness, a vicious cycle of inactivity can ensue. After
all, when we feel pain, the last thing we want to do is get out and move. Arnica, taken as
a capsule or used externally as a gel, can help give you the relief you need to remain active
and pain-free.
Homeopathic medicine is a time-tested system of healing grounded in the fact that the
body has an innate ability to heal itself if provided with the proper tools. Homeopathy
employs natural substances such as arnica that are specially prepared through a process
of dilution. The more diluted the substance is, the higher the potency. Arnica montana
(mountain daisy) is an internal analgesic that comes in a variety of strengths and is even
safe for children over the age of 2. It is also indicated for backache, overexertion, and
swelling due to trauma to a specific area.
Strong bones for
active aging
Thinning, brittle bones, also known as osteoporosis, can be devastating and severely limit
activity and quality of life. Protecting bones for the long haul should be at the top of our
list if we want to be active and strong as we age. For optimum bone health, focus on these
two things:
l Eating an anti-inflammatory diet; and
l Getting the right combination of bone-building nutrients in supplemental
form.
These important tips will help you create an anti-inflammatory diet:
l Focus on eating a whole-foods diet that features fresh fruits and vegetables,
whole grains, and healthy fats (from fish, flax, and olive oils).
l Avoid highly processed foods such as refined grains, white sugar, and the
saturated fats in red meat and dairy.
l Consider eliminating foods in the nightshade family (tomatoes, white potatoes,
eggplant, and peppers) as these can sometimes exacerbate joint pain in some
people.
l Reduce or eliminate alcohol, soft drinks, fried foods, and smoked or processed
meats.
l If you have digestion issues associated with food, try taking oral digestive
enzymes to help your system get the nutrients you need from the foods you eat.
l Drink at least 8 cups of pure water every day.
Our bones are constantly regenerating and rebuilding. In fact, every cell in the human
skeleton is replaced every seven years. Because bone is active living material, it requires
certain nutrients to function properly and maintain strength and durability. The
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three most important nutrients for bone health throughout our lifetimes are calcium,
magnesium, and vitamin D3.
Not only is calcium vital to bone health, it will also enhance the health of our teeth
and our heart. Magnesium works closely with calcium to help regulate its transport
and control its release. Magnesium is also great for the heart and many other body
functions as well. It’s important to get the proper balance of calcium and magnesium
in your supplement, and most health care professionals recommend a 2-to-1 ratio. As
mentioned previously, vitamin D3 is absolutely critical to our health, and many people
are deficient. Vitamin D3 helps promote calcium absorption and works synergistically
with calcium and magnesium. Look for a supplement that contains all three of these
bone building nutrients.
Where did I
put my keys???
Have you ever gone into a room and thought, “Now why did I come in here again?”
If you haven’t, good for you! If you have, you’ll appreciate the brain-building advice
we want to share with you. Supporting brain function is absolutely critical to any
healthy-aging plan. And here is the good news: Just as you can build the muscles in
your arms and legs, you can build the “muscle” between your ears.
Although brain function is complex, brain building doesn’t have to be. Follow these
simple steps, and you will help ensure your brain stays active and healthy as you age.
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Avoid brain busters.
Keep your brain busy.
Foods can heal, and foods can harm, so it’s
no surprise that our food choices can also
be significant brain busters. One example
is overeating. Excess calories can reduce
the flexibility of synapses (which helps
information transfer from one neuron to
another) and increase the vulnerability of
brain cells to free-radical damage. Foods
high in calories are also often high on
the glycemic index (which measures the
effect carbohydrates have on blood sugar
levels). A growing number of clinical trials
suggest that eating a low-glycemic-index
diet – which contains fewer simple sugars
and carbohydrates – can help improve brain
function. Although cookies, sweets, and
sugary sodas can give you a rush initially,
remember that you’ll crash later, and your
brain will pay the price in the long run.
Doing things that keep your mind
and body busy will help enhance brain
function. Activities like reading, doing
crossword puzzles, or practicing brainboosting exercises will help keep you
sharp. A 2002 study featured in the
Journal of the American Medical Association demonstrated that doing regular
memory training reduced “mental age”
by five years—in other words, the brain
acted five years younger! You can keep
your brain busy by expanding your
vocabulary, drawing, or even periodically
using your other, nondominant hand.
Also, there are several new applications
and games that you can get for your
computer or smartphone. One free app is
called Cognizin Memory, which features
challenging mind games for improving
memory and recall. To get this free app,
just search Cognizin@Memory in iTunes
or visit www.cognizin.com.
Take citicoline. Just like our
bodies, the brain is under constant attack
by environmental pollution, oxidative
stress, and other factors that can sabotage
vital brain function. Over time, this can all
add up to poor memory and reduced brain
power. Age-related changes also include a
decrease in the number and efficiency of the
connections between neurons; decreased
production of the energy that fuel neurons;
and reduced production of neurotransmitters, which are the chemical messengers
that enable brain and nerve cells to transmit
information to each other. As a result,
brain cells can become sluggish in their
communications with each other. That’s
why we sometimes forget where we put our
keys! Citicoline (CDP-choline) is a natural
building block of DNA that is found in all
living cells. Taking it in supplement form
helps maintain brain-cell membranes and
support the synthesis of neurotransmitters.
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Special “brain food.”
In addition to citicholine, another
dietary supplement has been shown to
feed the brain what it needs to help avoid
a decline in function. While citicholine
helps overall brain performance, a
special extract of lion’s mane mushroom
(Hericium erinaceum) has been shown
to help prevent more serious illnesses
associated with the aging brain. This
product is ideal for people who are at
greater risk of developing a brain disease.
Amyloids are fibrous protein deposits in
the brain. An over accumulation of these
deposits between the neurons can lead to
a variety of neurodegenerative diseases,
including Alzheimer’s. Excess amyloids
are also associated with Parkinson’s and
Huntington’s disease as well. Japanese
researchers have created a proprietary
extract of lion’s mane mushrooms
that supports the survival of the
neurons in the presence of these toxic
amyloid proteins, thus preserving
brain function despite the amyloid
accumulation.
How’s Your
Energy?
Too often, we see our energy levels
dwindle as we age. Even younger folks
lives are filled with energy drainers
like inadequate nutrition, occasional
insomnia, and daily stressors. Using
stimulants can cause us to feel jittery
or make our hearts race. We can also
“crash” after the stimulant effect wears
off. The key is to find an all-natural,
stimulant-free alternative that can
provide all-day energy. Taking a
vitamin B complex can help support
healthy energy levels. Look for one
that provides at least 50 mg of all the B
vitamins and take it daily.
Ultimate Eye Protection
As we get older, our eyes become more vulnerable to age-related changes that can result
in vision loss. In fact, age-related macular degeneration (AMD) is the leading cause of
blindness in Americans over age 60. However, a diet high in antioxidant-rich fruits and
vegetables can help neutralize free radicals that, over the years, contribute to the development of AMD. A number of studies also show that taking supplemental carotinoids,
especially lutein and zeaxanthin, can reduce your risk.
Another antioxidant—glutathione—is particularly beneficial for the prevention of
cataracts. And ginkgo biloba may improve vision in people with glaucoma, while vitamin
C and magnesium have been shown to reduce the ocular pressure that triggers the
disease. These nutrients, taken alone or in combination, can help prevent and improve
these common causes of vision loss and help keep your eyes healthy for a lifetime.
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E d i to r ’ s
p i c ks
SUPPLEMENTS
EVERYONE NEEDS
Alive Multivitamin by
Nature’s Way
We recommend Alive Multivitamins (No-Iron Added) because it is
packed with high-potency vitamins
and minerals. But what makes Alive
special is that it contains much
more than the 25 key vitamins and
minerals. It also contains:
• 10 amino acids
• high-potency B vitamins
• 12 digestive enzymes
• 14 green foods
• 12 organically grown mushrooms
• 20-plus fruit and vegetable
complexes
• 40-plus antioxidants
That’s an amazing amount of
nutrition! And the daily dose is only
three tablets. For optimal absorption,
it’s best to take your multivitamin in
divided doses throughout the day and
with food, so we recommend taking
one with each meal.
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Children’s DHA by
Nordic Naturals
Research indicates
that children need
the essential fatty
acid DHA for the
proper development
of their brain and
eyes, as well as the
nervous and immune systems. But it’s
not always easy to get kids to take a
fish oil supplement. Nordic Natural’s
Children’s DHA is a strawberryflavored chewable that kids love. It
also comes in a liquid form and is
safe for children ages 3 and up. Just
four chewable soft gels per day gives
kids 125 mg of DHA, along with 82 mg
of EPA. Children’s DHA also contains
vitamins A, D, and E.
Dr. Ohhira’s Probiotics by
Essential Formulas
This is one of the most effective
and unique probiotic products on
the market today. One reason is the
fermentation process. Beneficial
bacteria are only effective if they
are viable and active after they are
ingested. To ensure survival and
effectiveness, Dr. Ohhira’s probiotics
are fermented for three years using
12 strains of lactic acid bacteria. They
are then encapsulated along with the
prebiotic culture medium of nutritious
vegetables, fruits, mushrooms, seaweed,
and naturally developed organic acids.
This helps alter the pH of the colon so
the good bacteria can thrive. And we
love the fact that it comes in a capsule
that is blister-packed and needs no
refrigeration. Dr. Ohhira’s Probiotic is
the ideal travel companion!
Ester-C
with D3
by American Health
Vitamin C and D3 are two essential
nutrients for good health. American
Health has combined both into one
convenient supplement. Not only does
Ester-C with D3 contain 5,000 IU of
vitamin D3, which studies suggest
builds strong bones and supports
immune health, it also boasts 1,000
mg of a pH-neutral, non-acidic form of
vitamin C that’s gentle to your stomach.
This is truly a powerful combination in
a once-a-day complex.
Kid’s
Natural
Calm Multi
by Natural
Vitality
Growing
kids need
a constant supply of nutrients
to ensure healthy development. Kid’s Natural Calm
Multi combines the benefits
of magnesium with a comprehensive premium multi to
provide children with key
nutrients often missing from
their diets. “Children are underdiagnosed when it comes
to magnesium deficiency,”
explains Carolyn Dean, MD,
ND, author of The Magnesium
Miracle. In addition to providing
magnesium, calcium, and
many other beneficial vitamins
and minerals, Kids Natural
Calm Multi contains important
omega-3s along with 24 different
organic fruits and veggies. We
love the fact that the fruit and
veggies are organic, ensuring
that the multi does not contain
pesticides, herbicides, or other
toxic chemicals.
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Omega Swirl by
Barlean’s
This unique liquid
omega supplement is
one of our favorites
because it has the
taste and texture of
a delicious, creamy
fruit smoothie. You
won’t even notice that
it is fish oil because
it tastes like dessert!
What’s more, Omega Swirl is nine
times more absorbable than standard
fish oil, and it’s sugar-free. Because
Omega Swirl tastes so good, it’s ideal
for even the pickiest family members,
including the kids. Omega Swirl
flavored fish oil is pharmaceuticalgrade, molecularly distilled, and free
of all contaminants. And it provides
720 mg of EPA/DHA per serving.
Organic Life
Vitamins by
Natural Vitality
If taking multiple
pills each day
doesn’t appeal to
you, try a liquid
multivitamin like
Organic Life. It’s
a potent multi
that is based on
whole foods. Along
with the vital
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vitamins and minerals we need for
good health, Organic Life Vitamins
contains 24 organic fruits, veggies,
and superfruits that are packed with
potent antioxidants. This liquid multivitamin also contains organic aloe
vera, a unique healing ingredient
that provides more than 200 biologically active amino acids, vitamins,
minerals, antioxidants, enzymes, and
sterols. Best of all, it tastes great!
Oxylent
by Vitalah
Here’s a
novel way
to enjoy
your multivitamins and
minerals
when you’re on the go—a convenient
powder that you simply mix with your
favorite juice or water. Oxylent is the
only high quality effervescent multivitamin formula to be awarded the
Albion Gold Medallion for excellence in mineral formulation. What’s
more, it contains calcium ascorbate
(a form of vitamin C that is easier
on your stomach) and 1,000 IU of
vitamin D3. Along with a variety
of valuable vitamins and minerals,
the enzymes in Oxylent oxygenate
your blood while electrolytes help
you stay hydrated and amino
acids enhance circulation—all in a
delicious fizzy drink!
E d i to r ’ s
p i c k s
ANTIOXIDANTS
Astaxanthin by Solgar
This super antioxidant has a unique
structure that allows it to exist in both
fat and water. This means it can be
used throughout the body to fight free
radicals. Because astaxanthin is such
a beneficial antioxidant, we especially
like the fact that Solgar puts out a high
potency version that contains 10 mg
of this carotenoid. As an added bonus,
this supplement is gluten, wheat, and
dairy free.
Ester-C by American Health
Taking some types of vitamin C can
be hard on the stomach. Ester-C is a
patented form of calcium ascorbate
that contains naturally occurring
vitamin C metabolites. These metabolites activate vitamin C molecules,
making it easier for the body to
transport those molecules from cell to
cell. Not only does this make Ester-C
an uniquely effective antioxidant,
this form of vitamin C is also gentler
on the stomach, making it especially
beneficial for individuals sensitive to
acidic foods.
Glutathione by
The Vitamin Shoppe
Setria brand glutathione is
an absorbable form manufactured through a unique, patented
process that can help replenish
the body’s reserves. It is ultrapure, vegetarian, and allergen free.
The Vitamin Shoppe’s Glutathione
supplement contains the Setria
brand reduced glutathione in both
a 250-mg and 500-mg dose.
ResveratrolForte by
Enzymatic
Therapy
While there are
many resveratrol supplements
on the market, Resveratol-Forte
contains a Proprietary Longevity
Blend of trans-resveratrol. This
award-winning product also comes
in a high-potency form that delivers
175 mg of resveratrol in just one
daily softgel capsule.
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E d i to r ’ s
p i c ks
DIGESTION
Kyo-Dophilus Probiotics
by Wakunaga
Kyo-Dophilus is formulated
with three specially-cultured,
nondairy human strains of
beneficial bacteria: Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum. This trio of
friendly bacteria is produced in
a way that makes it heat-stable
and stomach acid–resistant.
Kyo-Dophilus is packaged in a
dark bottle to prevent degradation from light and does not
have to be refrigerated. To help
maintain digestive bliss, simply
take one capsule with a meal
twice daily.
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Setria Glutathione by
Kyowa Hakko
If you aren’t up for a rigorous
digestive detox that involves
fasting and cleaning drinks, try
taking a glutathione supplement
to support your body’s own
natural detoxification. But to get
the most benefit, check the ingredient panel to make sure the
glutathione supplement you are
considering contains the Setria
brand of reduced glutathione.
Clinical studies have shown this
form of glutathione contains a
unique tripeptide (three amino
acids) that supports liver health
and detoxification.
E d i to r ’ s
p i c k s
HEALTHY AGING
Amyloban 3399 by
Mushroom Wisdom
Mushroom Wisdom,
in collaboration with
leading university
researchers in Japan
and China, have
developed a patented
process to obtain the medicinal
benefits of the lion’s mane mushroom.
The result is this proprietary extract
that can help stimulate the production
of nerve growth factor in the
brain—a boon for anyone concerned
with optimizing their memory and
cognition, especially as they age.
Arniflora by Boericke & Tafel
To treat everyday muscle aches
and pains, we highly recommend
Arniflora Arnica Gel. This safe and
convenient topical preparation
contains the potent homeopathic
remedy Arnica Montana, which has
been used for centuries to treat
sprains, strains, and muscle aches.
It’s a remedy every medicine cabinet
should have and will help provide
relief during those unexpected times
when you overexert yourself or are
experiencing the after-effects of a fall
or injury. For those struggling with
joint and tendon pain, try Boericke
& Tafel’s Triflora Arthritis Gel. When
applied at least four times a day, this
product provides temporary relief of
the minor aches and pains associated
arthritis and rheumatism.
Cognizin by Kyowa Hakko
Cognizin citicoline is a dietary
supplement ingredient that clinical
studies have shown effectively
supports brain health. In a recent
study done at the University of Utah
Brain Institute involving 60 healthy
women age 40 to 50, researchers
found that taking either 250 mg
or 500 mg of Cognizin citicoline
daily improved brain performance.
According to lead researcher
Deborah Yurgelun-Todd, PhD, “The
ability to pay attention and be
accurate was significantly better
in the women who took Cognizin
citicoline.” To ensure you get the
same form of citicoline used in
this and other studies, look for the
Cognizin brand on the label of your
brain health supplement.
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Fatigued to Fantastic!
Energy Revitalization System
by Enzymatic Therapy
Jacob Teitelbaum,
MD—an expert
on chronic fatigue
syndrome and fibromyalgia, as well
as the author of
From Fatigued to
Fantastic!—endorses
this multi-nutrient
drink mix that naturally enhances energy
by providing 50 different vitamins,
minerals, amino acids, and energyenhancing nutrients, including those
important B vitamins. No jittery feeling,
no crashes, plus it tastes great, too!
Liquid Calcium Magnesium Citrate
with Vitamin D3 by Solgar
This liquid supplement contains all
three of the critical nutrients your bones
need to remain strong and healthy.
Creamy and delicious, Liquid Calcium
Magnesium Citrate with Vitamin
D3 contains a form of calcium and
magnesium that enhances absorption.
Just 2 tablespoons a day will provide you
with an optimal dosage of these bonebuilding nutrients. It comes in blueberry,
strawberry, and orange-vanilla flavors.
This product
is also KOF-K
certified, which
is one of the
highest levels of
Kosher certification a product
can receive in the
United States.
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Natural Calm from
Natural Vitality
One of the bestselling
magnesium supplements on the market
is Natural Calm—
also known as “The
Anti-Stress Drink.”
Natural Calm features
a proprietary formula
developed by nutritional researcher Peter Gillham that
provides highly absorbable, watersoluble magnesium in ionic form.
Ionic means that the magnesium
has a molecular charge that allows
it to easily bond with water so it can
begin working in your body right
away. This delicious drink mix comes
in an organic raspberry-lemon
flavor. We also like the fact that it is
available in convenient sports/travel
packs.
Ultimate
Omega-D3
by Nordic
Naturals
Nordic
Naturals has combined their highquality fish oil with vitamin D3. This
dynamic duo not only gives you a
high dose of omega-3s, you’ll also
get 1,000 IU of absorbable vitamin
D per serving. For vegans or those
who don’t care for fish, try Nordic
Natural’s Vitamin D3 with Extra
Virgin Olive Oil.
E d i to r ’ s
p i c k s
HEART HEAlTH
Kyolic Formula
109 by Wakunaga
One of the most
widely studied
natural substances
for heart health is
aged garlic extract,
specifically the
Kyolic brand. One way aged garlic
supports heart health is through
its ability to help regulate healthy
blood pressure. Kyolic Formula 109
combines organically-grown aged
garlic extract with nattokinase and
L-theanine (Suntheanine). Nattokinase is a potent dietary enzyme
that comes from specially fermented
soybeans. Clinical studies show
that nattokinase supports healthy
blood pressure levels. L-theanine has
been found to promote relaxation
and reduce anxiety. Taking just two
capsules of Kyolic Formula 109 with a
meal twice a day may help calm both
you and your blood pressure.
Pantethine by
Jarrow
Pantethine is a derivative of vitamin B5
and studies show
that it supports lipid
(fat) metabolism by
its ability to raise
levels of CoA, a
cofactor involved in several metabolic
pathways including carbohydrate
and lipid metabolism. What does this
mean to you? It means that Pantethine can safely and naturally support
healthy cholesterol levels. Clinical
trials suggest that this B vitamin can
effectively lower total cholesterol,
LDL cholesterol, and triglyceride
levels while at the same time raising
the good HDL cholesterol in the body.
When it comes to cholesterol, this is a
true multi-tasker!
Ultimate Omega
by Nordic
Naturals
Not everyone is
a fan of fish, and
certainly most
people do not eat
fish every day. Fortunately, supplemental fish oil can give you the
omega-3s your heart needs for
optimum health. We recommend
Ultimate Omega because it contains
exceptionally high levels of omega
fats in a smaller serving. It’s got
double the strength in fewer soft gels.
The other reason we recommend
Nordic Naturals products is because
the company focuses on quality
and sustainable fishing practices.
Their environmental stewardship is
impressive and appreciated!
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E d i to r ’ s
p i c ks
IMMUNE ENHANCEMENT
ChangaMax by North American
Herb and Spice
This unique product contains a
proprietary blend of chaga, white
birch bark, and organic Mediterranean oregano.The addition of birch
bark provides additional betulin and
betulinic acid, which are naturally
found in birch. Just one capsule
contains 400 mg of this combination.
Chagamax is guaranteed raw and
wild, which maintains the optimal
nutritive value of
the ingredients.
No genetically modifed
organisms
(GMOs) are
ever used. And
this company
promotes scientific research of
their ingredients.
Maitake D-Fraction by
Mushroom Wisdom
Mushroom Wisdom is a leader in
mushroom research. In fact, many
of the studies (including the most
recent one featured in the Journal
of Medicinal Foods) used Mushroom
Wisdom’s Maitake D-Fraction.
Because of the strong focus on
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scientific research and
product quality, we
highly recommend
Maitake D-Fraction from
Mushroom Wisdom.
This product comes in
standard capsules or a
liquid tincture form. In
addition to the Maitake
D-Fraction, Mushroom
Wisdom also offers an
SX-Fraction product.
Olive Leaf Complex by
Barlean’s
This powerful extract has nearly
double the antioxidant capacity of
green tea and about 400 percent more
antioxidant capacity than vitamin
C. Barlean’s olive leaves are freshpicked and immediately pressed
to capture the full potential of this
healing botanical.
Barlean’s Olive Leaf
Complex comes in a
convenient concentrated liquid form
in both 8-ounce
and 16-ounce
bottles. Plus, this
great-tasting
liquid is flavored
with all-natural
peppermint.
Oregamax by North American
Herb and Spice
We like this particular brand of
oregano because it is extremely
potent, undiluted, and is the original
wild oregano formula. We also like
that it is handpicked from a wild
region high in the Mediterranean
mountains. This ensures that the
oregano is rich in natural trace
minerals from the surrounding rocks
where it grows. For additional healing
powers, OregaMax also contains
wild rhus berries, organic garlic, and
organic onion. It’s a proprietary blend
that harnesses the healing power of
nature to support a healthy immune
system. North American Herb and
Spice also makes Oreganol, its
famous wild oregano oil which can be
used topically or orally. The company
offers a convenient travel size as well.
Oreganol is safe for everyday use.
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for more information on the
Products
Mentioned
in This Booklet, visit
• American Health www.americanhealthus.com
• Barlean’s Organic Oils www.barleans.com
• Dr. Ohhira’s Probiotics www.essentialformulas.com
• Iceland Spring www.icelandspring.com
• Kyowa Hakko USA www.kyowa-usa.com
• Mushroom Wisdom www.mushroomwisdom.com
• Natural Factors www.naturalfactors.com
• Nordic Naturals www.nordicnaturals.com
• North American Herb & Spice www.p-73.com
• OXYLENT www.vitalah.com
• Peter Gillham’s Natural Vitality www.petergillham.com
• Schwabe North America www.enzymatictherapy.com
• Solgar www.solgar.com
• Wakunaga of America www.wakunaga.com
pleaSe enter For yoUr cHance
to win an apple ipod at
www.amazingwellnessmag.com/toptips
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Top Tips for Wellness - Amazing Wellness Magazine

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