Better

Why You Need More MAGNESIUM ///
CHOCOLATE, Unwrapped
|
MARCH 2016 luckysmarket.com
Promotions Valid from March 2, 2016 thru March 30, 2016
Better
Together
POWERFUL NUTRIENT COMBOS
SUPER SOAKS
HEALING
HERBAL
BATHS
Fight
PMS
pg. 8
CLEANSE YOUR
BODY WITH
Chlorella
+ 4 OTHER GREAT
WAYS TO DETOX
EAT MORE FAT,
plus
DRUG-FREE
ASTHMA RELIEF
HH_March16_Coverx.indd 1
LOSE
WEIGHT!
2/1/16 3:28 PM
IT’S TIME FOR A LITTLE
Spring Cleansing
Ready to put a little spring into your step? Detoxing is like hitting
a reset button for your health and beauty for 2016.
Let’s face it; when your adrenal glands feel wiped out, so do you.
Detoxing, specifically, activates your superhero liver to fight
the effects of body toxicity, helping you recharge.
Better yet, thinning the blood aids
with everything from improved
concentration to better sleep and
increased energy. You’ll even boost
lymph node activity, beneficial for
strengthening your immune system.
Detox also helps with weight loss and boosts your beauty
regimen. Because you’re consuming healthy juices and foods,
you enjoy improved digestion and feel more energy—and you’re
ridding your body of excess wastes and toxins. Eating healthier
foods also leads to healthier hair, skin, and nails. You might even
be reducing free radical damage, slowing the body’s aging process.
You could spend thousands of dollars at a spa, but detoxing is
as close as your kitchen. Consider Gaia Supreme Cleanse. Their
whole-body herbal detox program encourages gentle internal
cleansing and supports natural liver function, a healthy lymphatic
system, and proper digestion and elimination. Like Gaia Herbs on
Facebook to keep up with their healthy happenings.
Sindy Wise
Director of Natural Living
[email protected]
THIS MONTH’S FEATURE
Gaia Herbs
Supreme Cleanse
is designed to support
gentle detoxification and
assist with elimination.
HH_March16_InsideFront_Pg1_To Andrea-2.indd 1
WHAT’S NEW AT LUCKY’S
Nature’s Gate
Crème de Cinnamon
Toothpaste
is a responsible choice for oral health,
formulated to gently clean and polish
teeth while freshening breath. Smile
with confidence.
Schmidt’s
Cedarwood
+ Juniper
Deodorant Stick
This provocative blend offers
a warm, woody scent that is
irresistible, with antiseptic and
detoxifying benefits.
Bach
Rescue Plus
Lozenge
Supports daily performance
with vitamins B5 and B12 in a
soothing, sugar-free lozenge.
The liquid center features
natural orange and elderflower essences.
Lilly of the Valley
Aloe Mix n’ Go
Lemonade
These convenient, easy-to-use aloe
vera packets contain over 200 active
nutrients that support whole-body
health and keep you refreshed whether
you’re in the office, working out, or
traveling the globe.
2/1/16 4:12 PM
MORE GREAT FINDS
Kiss My Face
Lavender
Deodorant
delivers sheer, clinically proven all-day
protection with effective natural odorabsorbing ingredients.
Extreme Edge
Post Workout
AT LUCKY’S MARKET
Burt’s Bees
Lipstick
ICU
Sunglasses
moisturizes and conditions lips all
day with natural oils. Choose from
14 vibrant shades.
ICU was the first to develop and implement
a manufacturing process for eco-friendly
glasses made from reclaimed plastic,
recycled metal, and sustainable bamboo.
Herbs Etc.
MegaFood
Deep Sleep
MegaFlora
for Women
This chocolate-flavored protein powder
rebuilds muscle with whey derived from
grass-fed cows that have never been treated
with rBGH or antibiotics.
helps with inability to fall asleep, waking up
frequently during the night with difficulty
returning to sleep, waking up too early in the
morning, or experiencing unrefreshing sleep.
provides 50 billion active cultures of
beneficial probiotics per serving.
Natural Balance
Solgar
Renew Life
Happy Camper
This feel-good herbal formula includes
kava kava, passionflower, gotu kola, and
other herbs used for mood support.
All natural and vegetarian.
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No. 7
supports increased mobility, flexibility,
and range of motion in sensitive joints.*
*These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure,
or prevent any disease.
Ultimate Flora
Probiotic
boasts 10 scientifically studied Bifidobacterium
and Lactobacillus strains for improved
digestion and immune health.
2/1/16 4:12 PM
March 2016
FEATURES
14 Spring Cleaning
This season of new beginnings is the perfect
time to rejuvenate your body. Here’s a selection
of our favorite detox regimens—from some of
the top experts in natural health—to help you
revive, refresh, and renew this spring.
18 The Newest Power Couples
You would never chew calcium without magnesium
or gulp glucosamine sans chondroitin, but you
probably aren’t aware of the synergistic benefits
of these lesser-known nutrient combinations that
pack a healthy punch.
departments
6
SUPPLEMENT SAVVY
REAL RADIANCE
Most of us don’t get enough magnesium from our diets—
and a deficiency can lead to anxiety, diabetes, and other
serious issues.
HEALING BOTANICALS
8
Why GLA—the active ingredient in evening primrose
oil—is a godsend for sufferers of PMS.
NATURAL REMEDY
10
12
From treating acne to soothing dry lips and more,
essential oils provide beauty benefits for every
skin type and problem.
2
24
OFF THE SHELF
From pomegranate to goji, exotic fruit juices are more
than just sweet concoctions.
QUIZ WHIZ
26
How much do you really know about the health benefits
of chocolate?
The best natural therapies for supporting lung health
and combatting asthma.
KNOW AROMATHERAPY
22
A soothing soak is even better for you than you think.
FIT FOODIE
28
It’s time to toss out the low-fat diet and rediscover
the importance of healthy fats.
PEAK SEASON
32
Spice up your meals—and your health—with cilantro.
MARCH 2016
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IT’S TIME! )ORRG\RXUERG\ZLWKWKHFOHDQVLQJSRZHURI)ORUŤ(VVHQFH . With each sip of
®
this traditional herbal cleanse, the synergistic blend of herbs help release the toxinss that build-up
from everyday life. While it’s easy to see when we’re dirty on the outside, we can’t see the toxins
that are in the air we breathe, the food we eat, or even in our own homes. If you’re feeling
eeling sluggish,
leanse. Gentle
tired, or just don’t feel like your usual beautiful self you could benefit from a cleanse.
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—
To find a store near you, visit:
Gluten-Free i non-gmo i organic i plant-based i vegan
BN_Feb16_batch print.indd 6
www.florahealth.com
12/17/15 11:51 AM
Editorial Director Nicole Brechka
Art Director Judith Nesnadny
Executive Editor Jerry Shaver
Copy Editors Elizabeth Fisher, James Naples,
Ann Nix
Beauty Editor Sherrie Strausfogel
Research Editor Sam Russo, ND, LAc
Contributing Editors Helen Gray, Vera Tweed
Production Director Cynthia Lyons
Production Manager Mark Stokes
Graphic Designer Maggie Samson
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650
El Segundo, CA 90245
310.356.4100; Fax 310.356.4110
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800.443.4974, ext. 708
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702.219.6118
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310.356.2248
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[email protected]
Chairman & CEO Efrem Zimbalist III
Group Publisher & COO Andrew W. Clurman
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Executive Vice President, Operations Patricia B. Fox
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Vice President, IT Nelson Saenz
HEALTH & HAPPINESS. Vol. 2, No. 3 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax
310.356.4111. (c)2016 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to HEALTH & HAPPINESS are not
necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability
for all advertising content and for any claims arising therefrom. Articles appearing in HEALTH & HAPPINESS may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and
Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
HH_MAR16_Masthead.indd 4
2/1/16 4:25 PM
The ƂTUVJGTDCNDTCPF with both
Non-GMO and TRU-ID™ certification
BN_Feb16_batch print.indd 6
12/17/15 11:55 AM
supplement savvy
magnesium:
why you need more
Most of us don’t get enough of this precious mineral from food, and a
deficiency can lead to numerous health issues, from anxiety to diabetes.
M
agnesium doesn’t get as much attention as
calcium, which is added to many foods, but
according to the National Institutes of Health,
most Americans consistently lack sufficient amounts of
this key mineral. And that’s not good, because magnesium
is required for more than 300 different ongoing processes
in the human body.
Some of its most important functions include promoting
bone, nerve and muscle health; helping regulate blood
pressure and blood sugar; enabling energy production; and
ensuring normal heart rhythm. Lack of magnesium is often
an underlying factor in anxiety, sleeplessness, osteoporosis,
muscle cramps, PMS, headaches, lack of energy,
fibromyalgia, diabetes, and heart disease.
Among the many studies that have reinforced the value
of magnesium, a recent one that was published in the
journal Nutrients, found that simply getting the daily
recommended amount of magnesium reduced the odds
of insulin resistance—a precursor to diabetes and heart
disease—by a whopping 71 percent.
Why We Run Short
The government recommends that women get 310 mg of magnesium
daily up to age 30, and then 320 mg afterwards, and that men get 400
mg up to age 30, and then 420 mg daily afterwards. Unfortunately, the
mineral typically isn’t abundant in our diets. For example, common food
sources of magnesium, include:
1 oz. roasted pumpkin seeds: 81 mg
1 oz. dry roasted almonds: 80 mg
½ cup cooked spinach: 78 mg
½ cup Swiss chard, boiled: 75 mg
2 large Shredded Wheat biscuits: 61 mg
½ cup cooked black beans: 60 mg
1 cup cubed avocado: 44 mg
½ cup brown rice, cooked: 42 mg
1 medium banana: 32 mg
3 oz. salmon: 26 mg
3 oz. chicken breast, roasted: 24 mg
3 oz. lean ground beef: 20 mg
½ cup chopped broccoli, cooked: 12 mg
1 medium apple: 9 mg
1 medium raw carrot: 7 mg
In addition, some common drugs deplete magnesium. These include
birth control pills, heartburn drugs (proton pump inhibitors), diuretics
for high blood pressure, insulin for diabetes, asthma drugs, digitalis
for the heart, and some antibiotics.
How to Get Enough
In addition to making sure you get the daily magnesium requirement
of approximately 400 mg, there is another point to
consider. Magnesium and calcium work together: calcium
fires up nerves, for example, and magnesium calms them
for optimum function. So we need a balance of the two,
optimally a 2:1 or 1:1 ratio of calcium to magnesium.
That’s important if you’re already getting extra calcium.
Most multivitamin or mineral supplements contain a
2:1 ratio of these minerals, but not a full day’s serving. For
your personal needs, take dietary sources into account,
6
MARCH 2016
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By Vera Tweed
and aim to get at least 320–400 mg of magnesium daily—or
more if needed to maintain a healthy magnesium/calcium ratio,
or if you have symptoms of a shortage.
Understanding Food Labels
Food labels usually list magnesium content as “%DV,” meaning
“Percent of Daily Value.” The FDA has set 400 mg daily as the
DV, an amount generally considered adequate. As an example,
if a food contains 10% DV, it provides 40 mg of magnesium.
Shopping Tips
Supplements contain magnesium bound to another substance,
because it’s impossible to package pure magnesium. Although
Supplement Facts on labels list the total amount of magnesium
per serving, the ability of the human body to absorb magnesium
in different forms does vary. Amino acid chelates (magnesium
bound to amino acids), and magnesium aspartate, citrate,
lactate, and chloride are considered well absorbed. If you take
more than your body can use, loose stools are a symptom.
ALZHEIMER’S Treatment
Alzheimer’s disease is incurable, but in animal research, its
symptoms have improved with Magtein, a special form of
magnesium that’s designed to be utilized by the central
nervous system, including the brain and spinal cord. These parts
of the human body don’t usually absorb magnesium well.
To determine bioavailability, researchers gave animals different
forms of magnesium and then measured levels of the mineral
in cerebrospinal fluid. Only Magtein significantly raised these
levels. In another study, researchers performed memory tests
before and after animals were given magnesium in various
forms. Only those who received Magtein showed a significant
improvement.
Another type of study was done with mice that are bred to
have 15 times the normal risk for Alzheimer’s. In this group, the
animals given Magtein lived longer than usual and appeared to
have improved memory during the end stages of Alzheimer’s.
Products that contain Magtein may have names that imply
cognitive, neurological, or brain health, or may include “Magtein”
in the product name. Magtein is also called magnesium
L-threonate. Supplement Facts sections of product labels
usually state that one serving contains 2,000 mg, or 2 grams,
of Magtein magnesium L-threonate and 144 mg of magnesium.
Such supplements are designed for brain health, not as
complete sources of dietary magnesium.
Salmon en Papillote with Arugula Pesto
4
SERVES 6
large squares parchment paper
½ cup olive oil
1½ cup packed arugula leaves
½ cup fresh basil leaves
2
small garlic cloves, minced
2
lbs. wild Alaskan salmon, cut into 4 equal pieces
1 Preheat oven to 375°F. Fold one parchment square in half,
and draw half heart shape on paper. Cut and unfold to make
heart-shaped piece of parchment. Repeat with remaining
parchment pieces.
2 Combine olive oil, arugula, basil, and garlic in food processor,
and process into thick paste, adding water to thin if needed,
1 Tbs. at a time. Season with salt and pepper.
3 Wash salmon, and pat dry. Place one parchment heart on flat
surface. Arrange one piece of fish on one half of parchment.
Spread pesto evenly over fish. Fold parchment over fish. Starting
at pointed end of parchment, crimp edges together, making
¼-inch folds around fish to create a half-moon. Place on baking
sheet, and repeat with remaining parchment, fish, and pesto.
4 Bake 10–15 minutes, depending on thickness, until fish flakes
easily with a fork. Transfer packets to individual serving plates,
and slit parchment open just before serving.
PER SERVING: 574 cal; 49g pro; 41g total fat (7g sat fat); 1g carb; 102mg
chol; 107mg sod; <1g fiber; <1g sugars
HEALTH & HAPPINESS
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healing botanicals
By Karta Purkh Singh Khalsa, DN-C, RH
evening primrose:
the path to pms relief
The active ingredient in evening primrose oil, GLA, holds promise for
treating PMS symptoms—and a host of other conditions.
P
remenstrual syndrome (PMS) is an extremely common
disorder—up to 85 percent of menstruating women
experience some of its symptoms, while 2–10 percent battle
with severe symptoms. Widely used by herbalists to ease the
emotional and physical symptoms of PMS, evening primrose oil
(EPO) is an ideal alternative to conventional therapies, such as
antidepressants, birth control pills, and anti-anxiety drugs, which
often have undesirable side effects. In fact, in an Australian study
published in the Journal of Reproductive Medicine, EPO was rated
as one of the three most helpful treatments for PMS, according to
300 women who had tried therapies ranging from increased fluid
intake to exercise to painkillers.
A Fat that Fights PMS
Native to North America, evening primrose (Oenothera biennis)
is a member of the willow family. The name reflects the fact that
its yellow flowers open in the evening. The tiny seeds are
harvested and pressed to release the healing oil.
EPO is rich in omega-6 essential fatty acids, one of which—
gamma linolenic acid (GLA)—is thought to be the herb’s active
ingredient. Under ideal conditions, the body produces GLA from
another omega-6 fat called linolenic acid. In turn, GLA is used to
produce an anti-inflammatory hormone-like compound (prostaglandin E1, or PGE1). Some women, however, have a “metabolic
block” that interferes with the body’s process of making GLA,
resulting in more severe PMS symptoms, including fluid retention,
breast tenderness, irritability, and depression. In preliminary
research, EPO has helped people with this condition, which can
be diagnosed through a blood test.
EPO may also help women who suffer from another femalerelated disorder: a deficiency of PGE1 in the central nervous
system and in other tissue, such as the breasts. This may be why
studies demonstrate that GLA supplements have a particularly
significant effect on PMS-related breast tenderness.
GLA is especially popular in England for treating breast pain
(mastalgia) and has been officially licensed there for this use.
Incidentally, some research has found that lowered levels of GLA
metabolites (a marker for levels of the fat in the body) in patients
with mastalgia.
8
In addition to relieving breast pain and tenderness, GLA can
improve other PMS symptoms, including headaches, depression,
irritability, and bloating, says Tori Hudson, ND, program director of
the Institute of Women’s Health and Integrative Medicine in
Portland, Ore. For more information, visit drtorihudson.com.
Beyond PMS: Other Uses
The science also looks promising for other uses of EPO. Diabetes,
scleroderma, Sjögren’s syndrome (an autoimmune condition),
eczema, and other skin conditions all improve with the antiinflammatory properties of EPO. In general, essential fatty acids
are important to keep women healthy and prevent cardiovascular disease, mental disorders, menstrual cramps, abnormal
menstrual bleeding, osteoporosis, breast disease, inflammatory
arthritis, asthma, and some symptoms of menopause.
Dosage Information
Studies often employ 3,000–6,000mg of EPO (with 270–540mg
of GLA) per day. GLA works in combination with other nutrients
in the body to make PGE1. Therefore, combine EPO with magnesium, vitamins B6 and C, zinc, and niacin for best results.
MARCH 2016
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natural remedy
asthma-free
Emily A. Kane, ND, LAc,
Discover the best natural therapies
for healthy lungs and asthma.
A
sthma is on the rise because we live in an increasingly
polluted world, which greatly increases stress on the
immune system. Drug-based approaches to asthma
focus on steroidal inhalers, which can increase the risk of
developing diabetes or other endocrine problems when used
long-term.
The good news is that while asthma cannot always be cured,
it can be managed without drugs by a committed patient. Here
is my natural prescription for asthma relief:
Calm Inflammation and Open Your Airways
There are two components to promoting lung health. The first
is reducing inflammation and the second is promoting bronchodilation, which means keeping your airways open. These are
related, but distinct issues.
In an emergency situation where breathing is labored, a
general rule to remember is that substances that cause
vasoconstriction—such as caffeine—usually promote bronchodilation. A shot of espresso, in a pinch, will open your airways.
Similarly, dipping your face into ice cold water also promotes
the opening of airways. This is called the “drowning reflex.”
Use Kitchen Cures
For long-term management of asthma, regular use of the spice
turmeric is one of my favorite ways to reduce inflammation
systemically, as well as specifically in the lungs. Take ½ tsp.
daily in a smoothie or just mixed with ¼ cup water before a
meal. Turmeric is best absorbed with fat, and absorption is
enhanced by black pepper. So, take it with food.
Another excellent kitchen remedy for healthy lungs is green
tea. If you love green tea and can sip on 6–10 cups a day, that’s
fantastic. If not, try adding ½–1 tsp. of matcha powder (ground
green tea leaves) to a daily smoothie. The epicatechins in green
tea that are anti-inflammatory.
Food Allergies May Be a Factor
Food allergies will further compromise the immune system, and
these can be identified and more readily avoided than airborne
irritants. For example, preservatives in packaged foods and
processed meats, including food colorings, sulfites, and flavoring
agents, are a potential trigger for asthma attacks. Work with
a naturopathic doctor to identify and eliminate, your food
allergens. To find a licensed naturopath in your area, go to
naturopathic.org, the website of the American Association of
Naturopathic Physicians.
Create an Anti-Asthma Supplement Plan
Vitamin B6 supplements (100 mg daily, ideally in the active
pyridoxal-56-phosphate form) have been found in numerous
studies to dramatically reduce the frequency and severity of
asthma attacks. Magnesium is another important nutrient for
asthma sufferers. This mineral appears to work by improving
bronchodilation and providing a natural antihistamine effect.
Magnesium is also known as a muscle relaxant, and this benefit
can extend to the lung’s bronchial tubes.
Some asthmatics also have difficulty coughing up mucous.
In this case, effective herbal expectorants, including lobelia,
licorice, and grindelia (a lesserknown herb that is often
used in combination
formulas for lung
health), can help.
Contain Airborne Irritants
For the most part, asthma is caused by airborne irritants, so
reducing this burden on the lungs is an important treatment
strategy. People spend a large portion of their day in the
bedroom. To that end, it’s important to use hypoallergenic
bedding. Change your pillow frequently. Invest in a good air
filter for the bedroom, and maybe your workspace as well.
Suffering from asthma? A shot of espresso,
in a pinch, will open your airways.
10
MARCH 2016
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BN_Feb16_batch print.indd 6
At time of manufacture. | © 2016 American Health Inc.
15-AH-1198
12/17/15 11:48 AM
know aromatherapy
essential oils for your
skin type
From treating acne to soothing dry lips,
there’s a nourishing natural oil that can help.
Acne
Acne is not just for the young;
many continue to be challenged
with it throughout their lives,
especially during menstruation.
It not only shows up on the face,
but can affect arms, back, neck,
and chest. It is painful and can
sometimes leave deep scars behind.
It begins with a blackhead that
turns into a pimple with lots of
“oozy gooey'” stuff inside. The
temptation to pop the pimple and
squeeze out the interior is great.
However, when we do this, chances
are we're infecting the skin around
the pimple, nurturing new acne.
Eating a clean diet of fruits and
vegetables and eliminating
caffeine, alcohol, and (I'm sorry!)
chocolate, especially at times of
flare-up, will go a long way toward
controlling acne. And the following
essential oil blend can also help
jazz up acne-plagued skin.
Jazzy Girl
2 Tbs. jojoba oil
3 drops clary sage oil
(antiseptic, sebum regulating)
5 drops lavender oil (stimulates
growth of new cells; antibacterial, antiviral; prevents
scarring; analgesic)
2 drops tea tree oil (antiseptic,
anti-infectious; antifungal)
Thoroughly blend all oils together.
Cleanse the face with a pure,
nonchemical product. Then very
gently apply the blend over the
affected area on the face, neck,
back, arms, or chest. Do this in the
morning and evening.
12
Dry Skin
Why does our skin become so
dry? Hormonal imbalance, the
sebaceous glands not producing
enough fatty oil, and stress.
Without the fluid of the needed
fat, the skin becomes lifeless and
begins to flake off. Staying
hydrated is very important, so
along with drinking water, add
fruits to your diet that are high
in liquid content, such as
watermelon, cucumbers, and
berries. Contact a local skincare
specialist to help you add the
right amount of omega-3 and B
vitamins to your diet. And try
this essential oil blend to bring
needed nourishment to dry skin.
Hydrate Thy Skin
2 Tbs. jojoba oil
4 drops geranium oil
(regulates oil production;
improves skin elasticity)
5 drops lavender oil
(regenerates new skin
cells; nourishes dry skin)
2 drops lemon oil (helps
soothe dry skin; supports
healthy skin)
Thoroughly blend all of the oils
together. After cleansing the
skin, apply the blend to your
skin in gentle strokes. If after a
couple of minutes there remains
a bit of oil, gently wipe off. Use
this blend in both the morning
and evening. Remember that
lemon is photosensitizing, so if
you're going outside, make sure
to stay covered for a couple
hours after application.
Oily Skin
When our skin gets oily we wash it again and again. But
that may not be such a good idea. Over-the-counter
products may contain alcohol and other harsh chemicals
that temporarily decrease the oil, but will have bad side
effects. Instead, try this simple organic cleanser that uses
skin-nourishing organic raw honey and lemon essential oil.
Honey & Lemon Cleanser
2 Tbs. raw organic honey (balances pH; hydrates)
8 drops lemon oil (antibacterial; astringent)
Gently warm the honey in a double boiler until it is a
smooth, relatively thin liquid. Let it cool for a couple
minutes before adding the lemon oil. Thoroughly blend
the oil and honey. Store in an air tight container.
Place a small amount (the size of a nickel) on closed
finger tips. (Add 3–4 drops of water on top of blend, and
to make it less sticky.) Gently apply blend over face, and
let it penetrate skin for a few minutes. Take a shower
and gently wipe the cleanser off your face. Then, apply
a small amount of the following blend to cleansed skin:
2 Tbs. jojoba oil
3 drops tea tree oil (antibacterial; regulates
oil production)
1 drop ylang-ylang oil (regulates oil production;
regenerates skin cells)
Thoroughly blend oils. Apply a small amount to your face.
If you get too much of the blend on your face, gently wipe
it off. You can use this both in the morning and evening.
MARCH 2016
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2/1/16 4:13 PM
By Kymberly Keniston-Pond
Combination Skin
If you have an area on your face
that is oily around the "T" zone
(nose and forehead), more than
likely you have combination skin.
Due to the excess oil around the
nose, you may see small blackheads forming, so give that area
a little extra care by using a
gentle scrub.
A great treat for combination
skin is a facial steam. You can
purchase a professional facial
steamer online or be creative at
home with 1–2 quarts boiling
water in a heatproof, nonslip bowl.
Sit comfortably with your hair
pulled off your face, bend near the
bowl, and drape a large towel over
your head, keeping your eyes
closed. Relax for 10–15 minutes,
letting the steam and oils do their
work. Do not put your face directly
over the steam; you will need to
adjust the distance based on your
comfort level. When finished, use a
cool splash of water or soft moist
cloth to clean your face, Follow this
with your favorite essential oil
blend for your skin.
Steam Cleansing
2 Tbs. jojoba oil
4 drops clary sage oil (improves
skin elasticity; tightens skin;
promotes blood circulation)
3 drops lavender oil (helps
regenerate skin cells; lightens
age spots)
2 drops ylang-ylang oil (helps
regenerate skin cells, smoothing the appearance of fine lines;
improves skins elasticity)
Thoroughly blend all oils. Only use
one teaspoon of the blend for each
facial steam. You can keep the
remaining blend in a dark glass
container with a tight-fitting lid.
You will be able to do six facial
steams with this blend.
Sensitive Skin
Allergies to food, environment, products,
or pets can irritate sensitive skin. Anyone
who suffers from this issue will know
almost immediately if she is in the wrong
place or has just applied the wrong product. Your skin will turn red, and you may
get a rash after you cleanse your face.
The change in seasons may be beautiful
to watch, but it can also wreak havoc on
your skin. Spring and summer are full of
sunny days that may burn the skin. Fall
and winter bring cold air and wind that
can dry skin—not to mention dry indoor
heating that can make skin sensitive.
A mask of honey and yogurt can be your
best friend throughout the year. You can
use 1 cup of raw organic honey and 2
tablespoons of full-fat, plain organic Greek
yogurt. Blend them together into a smooth
paste and apply to your face and neck. You
can lie down and rest for 15–20 minutes, or
if you need to get something done, feel free
to go about your business. The mask will
become dry, so use warm water and a soft
cloth to gently remove it. Then, blend the
following oils and apply over your face
and neck for added nurturing:
2 Tbs. jojoba oil
4 drops geranium oil (improves skin
elasticity; tightens skin)
6 drops lavender oil (regenerates skin
cells; balances all skin types)
Desert Essence
Thoroughly
Clean Face
Wash
Gently cleanses and soothes
skin with tea tree, goldenseal,
and chamomile extracts, leaving
skin feeling clean and silky.
Anti-Wrinkle
Sooner or later, we all have to deal with
wrinkles. There are wrinkles from a good,
happy life and wrinkles that appear from
neglecting our health. So, how can we be
proactive about wrinkles? Pay attention to
what you put into your body. What goes in
must come out—one way or another.
Smoking, excessive alcohol, junk food,
depression, and stress will all take their toll
on your face and body.
Here are the integrative anti-wrinkle
winners: clary sage, frankincense, geranium,
lavender, and lemon. Let's make a blend.
Anti-Aging Tonic
2 Tbs. jojoba oil
2 drops clary sage oil (improves skin
elasticity; tightens skin)
2 drops frankincense oil (natural toner;
encourages new cell growth)
3 drops geranium oil (reduces appearance of wrinkles; promotes circulation)
5 drops lavender oil (regenerates skin
cells; balances all skin types)
1 drop lemon oil (antibacterial, astringent)
Thoroughly blend oils together. Use before
going to bed and apply over the face, neck,
and shoulders. If you have wrinkles
appearing on other parts of your body,
apply some of the blend directly on them.
Adapted from Essential Oils for Health by Kymberly
Keniston-Pond
Derma E
Hydrating Night
Crème with
Hyaluronic Acid
Thoroughly moisturizes and
plumps skin while you sleep
to reduce the look of fine lines
and wrinkles.
HEALTH & HAPPINESS
HH_March16_KnowAromatherapy_JS.indd 13
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2/1/16 4:13 PM
SpringCleaning
You deserve a fresh, new start—get your body
squeaky clean with an all-natural detox.
BY EMILY KANE, ND, LAC
O
ur bodies’ burden of unnatural chemicals has never been higher. And while
the human body naturally rids itself of non-nutrients, our internal detoxification processes can easily become compromised, particularly given
today’s toxic diets and environment. Industrial runoff into rivers, pharmaceutical
pollution, burning fossil fuels, fake foods, and plastic everywhere—all of this and
more places an enormous strain on the body’s innate cleansing system. While this
sobering reality may seem overwhelming, know that there is help—and hope.
There are numerous ways to enhance your body’s elimination of toxins,
thereby improving every area of your health. And we’re not talking about using
harsh laxatives or following restrictive food plans. Natural mechanisms that
gently assist and fortify the body are surprisingly easy and effective.
The body has several modes of eliminating toxins, defined as anything our
cells can’t use for energy. For example, the liver, kidneys, lymphatic system, and
skin are all involved in helping screen and clear the body of toxins.
Signs of toxic congestion—and therefore, the need to detox—include
constipation, bad breath, irritated skin, fatigue after eating, poor sleep quality,
moodiness, and unpleasant-smelling and drenching sweats at rest (ideally,
strenuous exercise should induce free-flowing, nonodorous
perspiration). Think of detox as an opportunity to change bad
dietary habits and to start feeling great. The first order
of business is to open the portals of detoxification.
Read on to learn more and find out how you
can start implementing (and benefiting
from) nature’s best detox strategies.
14
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Start with the Skin
Take up the habit of dry brushing
your skin every morning. This removes
the outer layer of dead skin, not only
cleansing, but also invigorating the body.
Brush your entire body (except the face)
fairly firmly with a natural-bristle brush,
and always toward the heart.
Keep Kidneys Healthy
Next, address your renal system. During
cleansing, drink a minimum of eight
8-ounce glasses of pure water daily.
A note about alcohol: It can be toxic to
the heart, liver, and kidneys. If you drink
red wine for its antioxidants, be sure
to imbibe in moderation. Keep in mind
that you can also obtain antioxidants
by drinking grape or pomegranate juice,
or simply eating lots of deeply colored
fruits and vegetables.
Get Regular
A body that eliminates properly will stay
healthy. It’s as simple as that. To promote
regularity (i.e., daily bowel movements),
be sure to include plenty of fiber-rich
foods in your diet. Three bowel movements daily—one after each meal—is
ideal, but one per day will suffice. Some
people use a low stool or Welles step
under their feet while at the toilet
because it helps simulate a squatting
position, which is how humans were
designed to eliminate. Cold stewed
prunes (place prunes and water in a small
covered jar and keep in the fridge) or 500
mg of magnesium at bedtime are simple,
nonaddictive laxatives. Avoid cascara
sagrada, which is harsh. Digestive aids,
such as fennel, ginger, and herbs from the
mint family, can help improve digestion
and elimination. Vitamin C, at doses of
1,000–3,000 mg daily, is a mild laxative
and wonderful tissue repair agent
appropriate for detox regimens and
health maintenance.
Support Your Liver
The liver is the main organ for processing toxins; therefore, anything that you
do to improve liver function will greatly
enhance your detox program. Specific
detox solutions for the liver include
taking milk thistle supplements (one of
the most well-researched herbs for liver
cleansing), as well as dandelion and/or
gambir supplements. To avoid developing a tolerance to milk thistle, alternate
between it and gambir every three
months if possible. You may also want
to try a combination that has been
shown to be effective with hepatitis C
patients: milk thistle (or gambir),
selenium, and alpha-lipoic acid. Placing
castor oil packs over the liver is another
helpful way to ease liver congestion,
signs of which can include varicose
veins and hemorrhoids. In terms of
diet, two of the best liver-cleansing
foods are beets and artichokes.
Helpful Hints
If possible, avoid cleansing or fasting
during cold weather when your body’s
energy is directed toward keeping itself
warm. It’s also a good idea to do your
cleanse with a buddy for support and
encouragement.
Before you begin, decide on a convenient and adequate length of time for
the actual detox. Remember, this is not
a crash diet. It’s a chance to enjoy deep
internal cleansing and explore the
possibility of healthful living for the rest
of your life.
Coming off the program is the most
important part of a detox. Your stomach
Detox Strategy
Brenda Watson, CNC, digestion expert
and author, had one goal in mind
while working on her book, The Detox
Strategy: Vibrant Health in 5 Easy
Steps: to design a detox program
that anyone could understand and
benefit from. Once you read through
this enlightening tome, you’ll agree
that Watson definitely succeeded.
Each chapter takes you step-bystep through the detox process and
explains the importance of proper
elimination. Best of all, Watson
includes an entire section with
cleansing recipes. One gem that
you’ll want to try is the Detox Broth.
Here is the recipe:
12 cups filtered water
8 cups chopped and mixed organic
vegetables (of your choice)
Fresh herbs and spices
(of your choice)
Add water, herbs, and veggies to a
large stockpot and bring to a boil.
Reduce heat and simmer for a few
hours. Strain in a sieve or fine-mesh
filter bag. Drink warm, 2–3 cups a day.
will be smaller, and your internal organs
more sensitive to junk foods. Go slowly
the week after a detox program—this is
not the time to attend a gastronomic
extravaganza!
Now the big question: What plan
should you follow? The following options
have been adapted from books available
at most health food stores. Pick one that
fits your needs and goals.
Cleanse with Chlorella
This blue-green alga has clearly stood the test of time, with fossils indicating that it’s been around at least 530 million years. Its singlecelled structure and high content of chlorophyll give it unique abilities to nourish the body while also absorbing very small particles. More
than just a super food, chlorella can bind heavy metals, toxins, and pesticides and carry them out of the body. It can be taken in a capsule
form or mixed into a smoothie (add a hint of cilantro for an added effect).
HEALTH & HAPPINESS
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2/1/16 3:10 PM
SpringCleaning, cont.
Are you
Toxic?
If you do any of the following, the answer is probably yes,
and a detox plan is likely to be beneficial:
Smoke
Are regularly exposed to environmental toxins
Drink less than a liter of water daily
Drink soda, coffee, or alcohol regularly
Eat processed foods, such as candy or baked goods
made with white flour
Crave junk food
Are tired, constipated, bloated and lack focus
Have sticky or malodorous bowel movements
Have pasty skin or dark circles under your eyes
Have developed blood sugar problems
Have unstable emotions
Have unsatisfactory libido or sleep
Are over- or underweight
Use prescription or recreational drugs regularly
Now the big question:
W hat plan should
you follow?
Option #1:
Fruit Flush Detox
This is a three-day fruit cleanse featuring only fresh fruits—
no juice or dried fruit is allowed due to their high concentration
of sugar. Eat whatever fruits appeal to you, one serving every
two hours while awake. A serving equals one large or two
small apples; six apricots; one medium banana; 1–2 cups berries,
cherries, or grapes; two oranges or nectarines; 1 cup of pineapple; one large pear; two kiwis; three plums or tomatoes; or
2 cups of cubed melon. For a complete description, see Fruit
Flush Detox by Jay Robb.
Option #2:
Nutritional Healing Cleanse
This involves two days of preparation, three days of fasting,
and two additional days of slowly reintroducing a regular (but
more healthful) diet. During the first two days, you’ll eat only
raw or lightly steamed food: mixed salads, fruit, and steamed
veggies. Drink plenty of water between fruit or veggie meals.
Avoid juices. During the three fasting days, however, you will
drink diluted juices and broths, tea, and plenty of water. To
really give your digestive system a rest, avoid solid food. Sip
fluids, such as fresh juices, throughout the day instead. Green
drinks or protein powders are fine. For the last two days,
follow the same outline for the first two “preparation” days.
For a complete description, see Prescription for Nutritional
Healing by James and Phyllis Balch.
Option #3:
The Fasting Diet
This allows three days of preparation with raw food only, and
also a bulking drink (1 tablespoon psyllium husk or other fiber,
such as ground flax seeds, mixed with water) three times daily,
one half hour before eating. Next follows five days of liquid only:
broths, fresh juices, tea, water. You should be able to go to work
and follow your normal day; you will have adequate energy, but
don’t plan extra activities. Allow for more rest in your schedule.
If no stool is produced during the liquid-only days, an enema or
colonic is strongly recommended. You will very slowly reintroduce foods one day at a time. For a complete description of this
plan, see The Fasting Diet, by Steven Bailey, ND.
16
MARCH 2016
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Lemon Detox Tea
Recipe by Neil Zevnik
4 cups boiling water
2 whole lemons, cut
into thin slices
Handful fresh mint,
lightly crushed
½ fresh fennel bulb,
sliced thin
Organic honey
Combine first four ingredients in teapot. Let steep
6 minutes. Add honey to
taste, and pour, relax, enjoy.
Option #4:
The 20-Day Rejuvenation Diet Program
This is a slightly longer, but less rigorous cleansing plan.
The rules are simply to eat foods high in beta-carotene
(sweet potato, carrots, spinach, cantaloupe, pumpkin, kale,
winter squash) and high in vitamin C (citrus fruits, broccoli,
strawberries, tomatoes, melons, potatoes, bell peppers,
Brussels sprouts, cabbage) for 20 days. Additionally you
will drink plenty of water between meals and snacks. You
are allowed to eat anything in moderation except certain
foods, such as wheat, dairy, and sugar.
It’s likely that you will feel so good after this program
that you’ll decide to eat this way for the rest of your life.
For a complete description, see The 20-Day Rejuvenation
Diet Program by Jeff rey Bland, PhD.
Lucky's Market
Milk
Thistle
contains silymarin,
long known to
protect the liver from
damage or disease.
Cleansing Checklist
When you give your body a rest from the daily onslaught of
processed food, elimination begins to progress immediately. This
can stir up toxins that have been stored in the colon or fat cells
and create a variety of reactions such as depression, headaches,
and fatigue. Your skin may break out as toxins are eliminated.
Here are several techniques that can help:
Drink more water to flush toxins through the kidneys
more quickly.
Increase vitamin C by up to 10 grams per day to hasten the
removal of toxins.
Use bentonite (clay) baths to pull toxins out through the
skin. These baths may be taken twice daily: use ¼ cup liquid
clay in a tub of warm (not hot) water and soak for 20 minutes.
Eat steamed organic beets.
Garden of Life
Wild Rose
D-Tox
is formulated with herbs
that help cleanse and detoxify
the liver, colon, kidneys, and
lymphatic system.
Himalaya Herbal
Healthcare
LiverCare
has antioxidant
properties that
support liver cell
integrity.
HEALTH & HAPPINESS
HH_March16_FeatureDetox2.indd 17
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2/1/16 4:45 PM
the
newest
POWER
couples
How pairing up nutrients
can boost health benefits
BY CAREY ROSSI
18
There are some famous nutrient duos:
calcium and vitamin D, glucosamine and
chondroitin, and vitamin C and iron.
Recently science has discovered a few
more pairings. Here are seven synergistic
super couples that could help you reap
healthy benefits.
MARCH 2016
HH_March16_Feature_Couples.indd 18
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Boost healthy heart benefits
of CoQ10 by washing it down
with grapefruit juice.
Rooibos Tea + Açai Extract = Fewer sick days
Rooibos is an herbal plant from South Africa that is known
for its high levels of antioxidants—specifically aspalathin and
nothofagin—and its ability to possibly alleviate nervous tension,
allergies and digestive problems. Açai is a Brazilian berry that
has been found to stop free radicals in their tracks because of
its high antioxidant content.
Consume them together and you’ll increase açai’s antioxidant
punch by 46 percent, according to a Texas A&M University
report that was published in Food Chemistry.
Make it work for you: Consider starting your day with this juicy
tea: Brew one cup of rooibos tea and chill for 20 minutes. Then,
combine tea with a cup of açai juice. Serve over ice. Or try an
herbal boxed tea such as Yogi Tea Seven-Berry Antioxidant,
which combines rooibos with açai and six other berries.
Grapefruit juice + CoQ10 = Healthier heart
Grapefruit juice is known to interact with other compounds
in the digestive system. In fact, the citrus fruit can interfere
with many drugs, including statins. Coenzyme Q10 (CoQ10)
is a potent antioxidant and energy booster within all cells,
particularly in the heart and brain. As we age, levels of CoQ10
decline, which can make us susceptible to risk of congestive
heart failure, heart attacks, chest pain, chronic inflammation,
and high blood pressure.
Chasing your CoQ10 with a glass of grapefruit juice may
improve intestinal absorption of the healthful heart supplement
by almost 50 percent, says a Japanese study that was published
in Food Chemistry.
Make it work for you: No longer do you need to take CoQ10
with a meal. Next time wash it down with a glass of grapefruit
juice, but make sure not to take any other pills as the juice’s
effects on other supplements is unknown. Try R.W. Knudsen
Organic Grapefruit Juice and Solgar CoQ-10 (available in
several different dosages).
Curcumin + Vitamin D = Better brain benefits
Curcumin, a component of the yellow spice turmeric, is
a powerful anti-inflammatory that has been linked to the
reduction of Alzheimer’s disease, cancer, and kidney damage
associated with diabetes; the regulation of blood sugar; and
the lessening of exercise-induced muscle soreness.
When curcumin is combined with vitamin D, harmful amyloid
plaques found in the brains of people suffering from Alzheimer’s
disease were diminished. How? Apparently, curcumin helped
immune cells, called macrophages, bind better with the plaque,
which allowed these cells to engulf and digest the plaque. The
vitamin D activated genes revved up this macrophage activity.
UCLA researchers concluded in the Journal of Alzheimer’s
Disease that this combination might offer new possibilities in the
prevention and treatment of the disease.
Make it work for you: Put vitamin D drops (such as Nature’s
Answer Vitamin D-3 Drops 4,000 IU) into your turmeric tea. Also,
try a turmeric supplement, such as New Chapter Turmeric Force.
Omega-3 fatty acids + Glucosamine = Healthy joints
You know glucosamine to be Batman of the joint-saving super
duo, glucosamine- chondroitin. Well, it looks like there may be a
new Robin in town—omega-3 fatty acids. These essential fats
have proven to be quite the inflammation fighters. According to
a United Kingdom clinical trial of 177 subjects with moderate-tosevere hip or knee osteoarthritis, omega-3s help boost glucosamine’s joint health benefits.
HEALTH & HAPPINESS
HH_March16_Feature_Couples.indd 19
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2/1/16 3:11 PM
POWER couples cont.
Researchers reported in the journal
Advances in Therapy that the combination product reduced morning stiff ness
and pain in the hips and knees by
between 48.5 and 55.6 percent, compared to 41.7 to 55.3 percent in the
glucosamine-only group. Sounds like an
omega-3 chaser is in order when taking
your glucosamine.
Make it work for you: Consider chasing
1,500 milligrams of glucosamine sulfate
with at least 444 milligrams of fi sh oil,
of which at least 200 milligrams are
omega-3 fatty acids. Or take the two
together in one combination formula—
Nordic Naturals has offers a potent
omega and glucosamine formula called
Omega Joint.
Curcumin + Green Tea =
Colon cancer prevention
Curcumin has been shown to protect
against cancer, heart disease, and
inflammation. But when it’s paired with
the active ingredient in green tea, a
catechin called EGCG (epigallocatechin3-gallate), its cancer-fighting street
credentials increase.
After studying the ingredients’ effects
on colon cancer in Wister rats, Chinese
researchers concluded that the combination of curcumin and green tea catechins
may produce a synergistic colon
cancer–preventive effect more potent
than each of the compounds alone. Their
findings were published in the journal
Food Chemistry Toxicology.
Make it work for you: Take 200–500
milligrams of turmeric extract standardized to at least 85 percent curcumin, and
500 mg of green tea extract standardized
to at least 50 percent EGCG.
Calcium + Vitamin K =
Stronger bones
When it comes to eating to strengthen
your bones, calcium’s the ticket. To
make sure this mineral makes it to its
target, pair it with vitamin K. Numer-
20
ous studies have found that K, found
in asparagus, broccoli, cabbage, and
spirulina, activates proteins that
direct calcium to our bones where
it can be absorbed.
Make it work for you: Take a
multivitamin-multimineral product
that has both calcium and vitamin
K, or create your own bone-boosting
stack with a vitamin K and a calcium
supplement. Many formulas contain
both nutrients. Try Natural Vitality
Osteo Calm.
Yogurt + Blueberries =
Tummy troubles tamed
Blueberries boost yogurt’s ability
to stop inflammation in your gut,
Swedish researchers reported in
the Scandinavian Journal of Gastroenterology. Plus, the fiber in the
fruit helps the probiotics in the
yogurt survive the trek through
your digestive tract so they can
protect the intestine from badfor-you bacteria.
Make it work for you: Make your
go-to breakfast ½ cup blueberries
and ½ cup low-fat plain yogurt (try
The Greek Gods yogurt). Place
ingredients in a blender with a splash
of orange juice for a good-for-the-gut
smoothie that you can sip on your
way to work.
Have a Synergistic Day!
Use this plan to get the most of these
dynamic duos.
Breakfast: Have ½ cup blueberries
and ½ cup low-fat plain yogurt with a
glass of grapefruit juice and a 200 mg
capsule of CoQ10.
Morning break: Drink cup of green tea
with 200–500 milligrams of turmeric
extract standardized to at least 85
percent curcumin.
Lunch: Knock back this refreshing
beverage with your favorite lunch:
One cup chilled rooibos tea mixed with
a cup of açai juice served over ice.
Afternoon snack: Sip turmeric tea
with 1,000 IU of vitamin D dropped in.
Dinner: Pair your favorite lean protein
with broccoli drizzled with a mixture
of ¼ cup Greek yogurt, ⅛ cup milk,
and ½ tsp lemon zest blended until
smooth.
Before bed: Take 1,500 milligrams of
glucosamine sulfate supplement with
444 milligrams of fish oil, of which 200
milligrams are omega-3 fatty acids.
+
MARCH 2016
HH_March16_Feature_Couples.indd 20
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Now, Solgar unlocks
the power of curcumin like never before.
9
©2016 Solgar, Inc.
More active.
185 times
better
bioavailability.
Faster
absorbed.
*
That’s the difference with New Solgar ® Full Spectrum Curcumin.
For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it
immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. 9 Solgar ® Full Spectrum Curcumin
is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized
curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays
in your system for a full 24 hours. 9 Now, for brain, joint, and immune health – Solgar changes what you believed was possible from
curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. 9*
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.
For store locations and additional information, visit solgar.com or call 1.800.645.2246
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
9
Compared to native curcumin extract.
BN_Feb16_batch print.indd 6
12/17/15 11:48 AM
real radiance
bath bliss
S
A soothing soak isn’t just an indulgence; it’s
good for your skin, muscles, joints, and more.
oaking in a warm bath is a delightful and therapeutic
way to relax your body and your mind. Toss in a few
handfuls of bath salts infused with aromatic essential
oils and your bath can actually change your mood, help you
sleep better, and do wonders for your skin.
The health benefits of a warm bath are due partly because
hot water dilates blood vessels and opens pores so you can
remove impurities with a scrub or some suds. When you toss in
bath salts, you body absorbs their magnesium topically, which
helps the nervous system, eases stress, and can relieve water
retention (see “Healing Waters,” below). Bromides in the salts
heal your muscles; sodium gives your immune system a boost;
and bathing with mineral salts stimulates circulation and
cellular regeneration, leaving skin soft and smooth.
If you work out regularly, then you’re no stranger to tired,
aching muscles. A good, long soak in a tub with mineral-rich bath
Matcha Green Tea Bath Soak
Matcha green tea powder is basically concentrated
green tea. It’s full of antioxidants and makes an
incredible rejuvenating bath soak. Be warned,
however, that this bath will give you a jolt of energy,
so it’s best for mornings or afternoons.
1 cup Epsom salt + 1/2 cup matcha green tea powder
Combine ingredients, and pour them under running
water into a hot bath. Soak for at least 15 minutes.
22
MARCH 2016
HH_March16_RealRadiance_JS.indd 22
2/1/16 9:38 AM
By Sherrie Strausfogel
salts can help significantly reduce muscle soreness and joint pain. If you’re
stressed, a warm bath can help you unwind. If you suffer from insomnia, or
have a difficult time getting to sleep, bath salts with calming lavender or
chamomile essential oils can really help.
So go ahead and relax in the tub for 15–20 minutes. Take advantage of this
quiet time to reflect on how palliative your spa-at-home bath feels.
Tub Essentials
Add bath salts, soaks, and bubble bath with essential oils right before
you’re ready to step into the bath so the running water disperses their
aromatic benefits. Kymberly Keniston-Pond, author of Essential Oils for
Health, shares a few suggestions for a range of health issues:
Clary Sage: physical and emotional support for women.
Eucalyptus: decongestant, antiviral, antibacterial, and analgesic.
Geranium: hormone balance for women.
Ginger: nausea relief and better circulation.
Lavender: antidepressant, antiseptic, antibacterial, and
anti-inflammatory.
Peppermint: anti-inflammatory, analgesic, cooling (eases itching),
decongestant, expectorant, and liver-supportive.
Ylang-ylang: relieves emotional shock, anxiety, and tension.
Healing Waters
Nubian Heritage
African Black Soap
combines shea butter’s hydrating properties with
oats, aloe, and vitamin E that helps to heal skin
conditions including eczema,
psoriasis, and
blemishes.
Crystal
Crystal Body
Deodorant Stick
is made from natural mineral
salt crystals that keep you
fresh and dry all day without
aluminum or parabens.
Alaffia
Authentic African
Black Soap
Tangerine Citrus
includes 100% fair-trade ingredients including moisturizing shea
butter. It’s perfect for hands, face,
and body—and all skin types.
Turn any bath into a restorative soak with these therapeutic add-ons:
Vitamin C Powder: According to Emily A. Kane, ND, LAc, who
practices naturopathic medicine in Juneau, Alaska, adding vitamin C
powder to a warm bath helps ease aches and pains. Use one singleserve packet per bath.
Magnesium powder or flakes: Magnesium is easily absorbed through
the skin, and a bath is a great way to reap this mighty mineral’s
health benefits, including stress relief, better sleep, and reduced
muscle soreness.
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HEALTH & HAPPINESS
HH_March16_RealRadiance_JS.indd 23
23
2/1/16 3:12 PM
off the shelf
antioxidant juices
From pomegranate to goji, exotic fruit juices are more than
sweet concoctions. Discover their broad health uses.
O
nce reserved for adventurous
travelers who braved journeys
to inhospitable lands, exotic
fruits are now easy to find as juices,
neatly bottled on store shelves. While
each one has a unique appearance and
taste, these fruits and their juices have
one quality in common: They are good
sources of antioxidants and other
health-giving nutrients.
You’ll find the following fruits in
bottled juice supplements, as well as
capsules, extracts, powders, and even
some foods such as tea and ice cream.
Açai
A native of Central and South America,
the purple, grape-size açai berry grows
on palm trees. It is a rich source of
anthocyanins, antioxidants that give it
and other plants their purple color and
are believed to hold the key to the health
benefits of wine. Açai packs approximately 10–30 times the amount of
anthocyanins as wine by weight and also
contains amino acids and healthful fats.
Açai also has more SOD than any
other fruit or vegetable tested. SOD is
an enzyme that breaks down the super
oxide, one of the more common free
radicals in the body. Ounce per ounce,
açai also quenches another common free
radical, the peroxyl radical, more than
any other fruit or vegetable.
The taste of the fruit is often described
as a blend of chocolate and berries.
Sea Buckthorn
Juice
24
Gâc
Green and covered in spines, gâc grows
on climbing vines in Southeast Asia,
where it adorns rural houses and is
highly regarded as both a food and a
medicine. In Vietnam, the fruit’s seed
membranes are used to treat dry eyes
and to promote healthy vision. According
to the Agricultural Research Service of
the USDA, gâc pulp may contain up to
76 times as much lycopene—the hearthealthy antioxidant—as commercial
tomatoes. And, it is estimated that gâc
contains 10 times as much beta-carotene
as carrots.
Goji Berry
Legend has it that Li Qing Yuen, a
Chinese man who ate a soup made from
the goji berry, or wolfberry, lived for
252 years. Statistically speaking, the
Ningxia Huizu region of China, where
goji berries have been grown, eaten,
and used as medicine for 2,000 years,
boasts 16 times as many centenarians
as the rest of China.
Goji berries are a rich source of
antioxidants and nutrients, including
33 minerals and 18 amino acids, and
contain high concentrations of zeaxanthin, beta-carotene, riboflavin, and
selenium. A test-tube study in World
Journal of Gastroenterology found
that a hot-water extract of goji berries
inhibited the growth of cells cancerous
to humans and rats.
According to Earl Mindell, author
of Goji: The Himalayan Health Secret ,
Chinese research shows that goji berries
can help our bodies produce natural
antioxidants, balance blood sugar levels,
help prevent heart disease, and promote
healthy digestion.
MARCH 2016
HH_March16_OffShelf_Juice2.indd 24
2/1/16 2:02 PM
By Vera Tweed
What
Antioxidants Do
“Our bodies are like lead pipes,” says
James Balch, MD, author of several
dozen books on natural health, including
Prescription for Natural Cures. “Expose a
lead pipe to oxygen and it rusts; expose our
bodies to oxidants and we essentially ‘rust’
inside and our bodies break down.” The
result is a compromised immune system
and a higher likelihood of degenerative
conditions, which antioxidants can help
prevent or reverse, including:
Mangosteen
The deep purple fruit with white pulp
grows on evergreen trees in the
tropical regions of Asia, Africa, and
the Pacific Islands, where it is
considered both a delicacy and a
medicine. The purple rind, or pericarp,
is bitter but contains high levels of
antioxidants, especially xanthones,
which are used to make medicinal
extracts. Juices are made from the
pulp of the fruit but may also contain
an extract from the rind.
Research shows that the antioxidant xanthones may help prevent
cancer, suppress appetite, and reduce
inflammation. They are also believed
to have antihistamine, antibacterial,
antifungal, anticonvulsant, and
antidiarrheal properties.
Gâc Juice
Pain
Heart disease
Diabetes
Age-related vision loss
Migraines
Muscle cramps related to exercise
Skin roughness and wrinkling
ADHD in children
Skin and other cancers
Pomegranate
Traditionally cultivated in Mediterranean
regions, pomegranates are now grown
commercially in California and Arizona.
In a study in Atherosclerosis, 20
diabetics who drank 6 oz. of pomegranate
juice daily for three months reduced their
risk for atherosclerosis, which accounts
for 80 percent of deaths among diabetics.
Researchers found that the juice
decreased the impact of oxidized LDL or
“bad” cholesterol and that the natural
sugar in pomegranate juice did not have a
negative impact on blood sugar.
Polyphenols are one of the key
antioxidants in pomegranate juice.
According to a review of research in
Drugs Under Experimental and Clinical
Research, levels of polyphenols in
pomegranate juice are higher than those
in red wine, cranberry juice cocktail, and
grape, orange, and blueberry juices.
Sea Buckthorn
A yellow-orange berry that grows in
Asia, sea buckthorn is a relatively new
kid on the North American nutritional
block. Research is revealing that the fruit
is dense in beneficial nutrients, including
vitamins C and E and other antioxidants
and healthy fatty acids. An eight-week
study of 20 healthy men, in the Journal of
Nutritional Biochemistry, compared the
effects of daily sea buckthorn juice and a
placebo on blood fats and found that the
juice decreased oxidation of LDL, thus
reducing risk for heart disease.
Noni
Inside the yellowish-green noni fruit,
which grows on trees in Southeast
Asia, the flesh is white with brown
seeds. Polynesians have used it as
medicine for centuries. In a study of
mice in Phytotherapy Research, an
extract of noni juice cured some
cancerous tumors. And laboratory
analyses show that it has the potential
to protect against cancer. Noni is a
good source of vitamins C and E,
potassium, minerals, carotenoid
antioxidants, fatty acids, amino acids,
and other phytochemicals.
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HEALTH & HAPPINESS
HH_March16_OffShelf_Juice2.indd 25
25
2/1/16 4:15 PM
quiz whiz
By Vera Tweed
chocolate, unwrapped
How well do you know this delicious concoction? Take our quiz to find out.
1. Compared to people who
don’t eat chocolate, those who
eat it regularly are:
a) Heavier
b) Thinner
c) The same
2. In chocolate cake, all or most
of the antioxidants in chocolate
will be destroyed by:
a) Heat during baking
b) Sugar
c) Baking soda
d) Baking powder
e) All of the above
3. According to studies,
benefits of chocolate include:
a) A healthier heart
b) Improved memory
c) Fewer wrinkles
d) Heart and memory
improvements
e) All of the above
4. How many cocoa beans does
it take to make one ounce of
chocolate?
a) 40
b) 100
c) 70
d) 25
5. Which type of chocolate is
likely to reduce cravings for
sweet, salty, or fatty foods?
a) Milk
b) Dark
c) Neither
6. Only dark chocolate offers
health benefits.
a) True
b) False
7. Ancient Aztecs and Mayans
consumed cocoa by:
a) Chewing cocoa beans
b) Soaking beans in
water to extract
flavor and nutrients
and drinking the water
c) Making a drink from
ground cocoa beans
Answers
1. b) Researchers at the University of San Diego found
that adults who ate chocolate regularly actually
weighed less than those who did not, even though
chocolate lovers did not eat fewer overall calories or get
more exercise.
2. c) Hershey scientists tested various chocolate cake
mixes and recipes and found that because of its alkaline
quality, baking soda destroys the antioxidants in
chocolate. However, when baking soda was replaced
with baking powder, which is more acidic, chocolate
cake retained virtually all the antioxidants naturally
present in chocolate.
8. Milk chocolate was originally invented in:
a) South America
b) Europe
c) Africa
d) North America
3. e) Several studies have shown benefits for the heart
and memory. More recently, a study of Korean women
found that a daily high-antioxidant cocoa drink improved
skin elasticity and subtly reduced formation of wrinkles.
9. Today, most of the cocoa in
our chocolate is grown in:
a) Indonesia
b) China
c) South America
d) Africa
5. b) Dutch researchers compared appetites of people
who fasted and then ate 3.5 ounces of either dark or milk
chocolate. During the next 5 hours, they could eat
unlimited pizza. Those who ate dark chocolate ate 15
percent less pizza and had less desire for sweet, salty, or
fatty foods.
10. Chocolate flavors of sweet
foods are healthier than
other flavors.
a) True
b) False
c) It depends upon the food
4. d) It takes 25 cocoa beans to produce one ounce of
chocolate.
6. b) A Scottish study found that people who ate
chocolate had healthier hearts, even though they ate
mostly milk chocolate. Researchers speculated that
ingredients other than cocoa antioxidants, which are
higher in dark chocolate, could be responsible for
these benefits.
7. c) Made from ground cocoa beans, the drink was not
sweet but spicy and frothy, and could be hot or cold.
8. b) The first milk chocolate was invented by a Swiss
chocolatier and produced by the Swiss company Nestlé
in 1875. In the United States, Milton Hershey invented his
own milk chocolate, which became available
in 1900.
9. d) Today, 70 percent of our cocoa comes from
West Africa.
10. c) Foods made with real chocolate, rather than
“chocolate flavoring,” should contain beneficial antioxidants in the chocolate. Check the list of ingredients.
26
MARCH 2016
HH_March16_QuizWiz_Choc_REV.indd 26
2/1/16 1:58 PM
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12/17/15 11:50 AM
the fit foodie
By Melissa Diane Smith
say goodbye to the
low-fat diet!
Up your intake of good fats to trim
down and improve health.
L
ow-fat guidelines were recommended to all Americans in
1977, and many nutrition
organizations continue to advocate a
low-fat diet. But that advice has led us
astray into a heavier and sicker state
than ever. Numerous studies do not
support a low-fat diet for long-term
weight loss, and a low-fat diet has zero
effect on cardiovascular disease in the
long term. In fact, the case against the
low-fat diet is so strong that a 2014
Time magazine cover story deemed
the low-fat diet a failed experiment.
A low-fat diet leads to eating highsugar, high-carb foods that promote
weight gain and insulin-related health
problems, such as type 2 diabetes, which
has dramatically increased in the past
three decades. In addition, a low-fat diet
doesn’t provide enough healthy fats,
which govern metabolism, stress, hunger,
and sex hormones, as well as helping
Omega-7: Macadamia nuts and
macadamia nut oil; sea buckthorn seed
oil in liquid form or softgels; and anchovies or purified anchovy oil.
control the cardiovascular, reproductive,
digestive, immune and nervous systems.
The key to making fat your friend for
weight loss and improved health is to
include the right fats in your diet and
make sure you’re digesting them
properly, says nutritionist Ann Louise
Gittleman, long-time fat advocate and
author of the new e-book Eat Fat, Lose
Weight. The right fats—what Gittleman
calls “Smart Fats”—are a healthy mix of
omega-3, omega-6, monounsaturated,
and saturated fats, along with the newly
identified and “rare” omega-7. Examples
of each type of fat are:
Monounsaturated: Olives and olive
oil; avocados and avocado oil; macadamia nuts and macadamia nut oil.
Saturated: Organic pastured butter,
ghee, and coconut oil; and organic
grass-fed meats.
The more Smart Fats you eat, the
faster you will lose weight; repair your
stress, hunger, and sex hormones; restore
your cell membranes from head to toe;
and insure soft, wrinkle-free skin, says
Gittleman, who has been a trailblazer
writing about the long-overlooked
importance of fats in the diet since 1988.
However, to gain the full benefits of
healthy fats, you have to digest them
properly. If you don’t digest them well,
adding more good fats into your diet can
leave your body in worse shape. Common
Omega-3: Wild-caught fatty fi sh and
omega-3 fi sh oil capsules; cold-milled flax
seeds and high-lignan flax oil.
Omega-6: Hemp seeds and oil;
spirulina; and supplements of readymade gamma-linolenic acid (GLA) from
black currant seed oil, borage oil, or
evening primrose oil.
Slow Cooked Cherry Beef
SERVES 6
12 oz. frozen dark cherries
1
medium butternut squash, peeled,
seeded, quartered, and sliced
1
large sweet onion, sliced
½ cup dried, juice-sweetened tart cherries
1¼ lbs. cubed, grass-fed stew beef
(about 2-inch cubes)
1
14-oz. can diced tomatoes, undrained
2
Tbs. quick-cooking tapioca
2
tsp. unsweetened tart cherry or apple
butter, optional
¾ tsp. salt
½ tsp. black pepper
¼ tsp. cinnamon
1 Place frozen cherries, squash,
onion, and dried cherries in the
bottom of a slow cooker. Top
with beef cubes.
2 In medium bowl, combine tomatoes, tapioca, cherry butter (if
using), salt, pepper, and cinnamon,
and mix well to thoroughly combine. Pour tomato mixture over
beef and cook on high 4–5 hours,
or on low 5–6 hours, until beef is
cooked through, but still moist,
and squash is tender.
PER SERVING: 298 cal; 23g pro; 6g
total fat (2g sat fat); 40g carb; 52mg
chol; 514mg sod; 7g fiber; 19g sugars
Continued on page 30
28
MARCH 2016
HH_March16_FitFoodie_Fats.indd 28
2/1/16 1:57 PM
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the fit foodie, cont.
signs of poor fat digestion include a variety of seemingly unrelated
symptoms including constipation, bloating, nausea, skin breakouts, joint
aches and pains, varicose veins, infection, and poor immunity.
To improve your body’s digestion of fats and its ability to safely
eliminate and excrete toxins from your system, take steps to boost the
production and function of bile—an emulsifier that breaks down the
fats into small particles so that your intestines can absorb them. Eat
more beets, which thin out and move bile, as well as more artichokes,
which boost the production of bile and support overall liver function.
Also drink hot water with lemon first thing in the morning, and take
lecithin from non-GMO soy or sunflower seeds.
If you have had your gallbladder removed, Gittleman recommends
taking an ox bile supplement (also known as bile salts) to mimic your
body’s natural output of bile. If your gallbladder is acting up, try following
an elimination diet, especially one that eliminates eggs, pork, and onions.
HOW TO
Fatten Up
YOUR LOW-FAT DIET
If you have been avoiding fats, it’s important to slowly add good fats
back into your diet to give the gallbladder some time to adjust to the
fats and work the way it should to properly process them.
First, banish all fake fats. Eliminate hydrogenated fats and partiallyhydrogenated fats, such as margarine, shortening, and soybean oil, as
well as foods that contain them like French fries, chips, cookies, and
crackers. Also eliminate cottonseed oil, canola oil, and commercial
vegetable oils, egg substitutes, butter substitutes, and cooking sprays.
To transition to a higher good-fat diet, try these beginning tips
from Eat Fat, Lose Weight. Gradually work up to 1–4 Tbs. of Smart
Fats per meal.
1. Get coconut-y. Start with about two teaspoons of coconut oil in
smoothies or your morning coffee or tea. Coconut oil, unlike the other
Smart Fats, does not require bile to break it down.
2. Butter things up. Top your veggies and non-GMO popcorn with
organic pastured butter.
3. Start using ghee or avocado oil for your higher-heat cooking or frying.
4. Use avocado as a spread instead of mayonnaise.
5. Experiment with omega-rich hemp seed oil on salads, especially
if you are not a flax oil lover. Always store it in the fridge and use it
up quickly.
6. Find smart ways to use nuts. Toss pine nuts in tomato sauces;
make a breading for chicken and fish out of toasted crushed
pistachios, pecans, or walnuts; and use ground flax seeds for bread
crumbs and to make an egg substitute to use in recipes.
7. Enjoy organic full-fat dairy products like plain Greek yogurt or
cream combined with fruits as a refreshing dessert. If dairy is a no-go,
try coconut yogurt or coconut cream. Top either with toasted flax,
chia, or shredded unsweetened coconut for a boost of fiber and extra
Smart Fats.
30
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MARCH 2016
HH_March16_FitFoodie_Fats.indd 30
2/1/16 4:14 PM
BN_Feb16_batch print.indd 6
12/17/15 11:50 AM
peak season
By Neil Zevnik
savoring cilantro
Learn about the health benefits of this
unique culinary superstar.
M
ention the word “cilantro”
at any social gathering and
you’re likely to get one of two
responses: a rapturous “Love it!” or an
emphatic ”Hate it!” Those who love the
fresh form of the annual herb Coriandrum sativum rave about its distinct
herbaceous quality and unique flavor;
those who disparage it will demean its
“soapy” aftertaste and overwhelming
pungency. There is even a Web site called
IHateCilantro.com! But no matter which
camp you fall into, it cannot be denied that
cilantro boasts definite health benefits.
Then: There are two components to the
plant, categorizing it as both herb and
spice: the fresh leaves and stem—known
variously as cilantro, Chinese parsley, or
Mexican parsley—and the dried seeds,
known as coriander or coriander seed.
Coriander use is recorded as far back as
Eggplant and Chickpea Pita Pocket
5,000 BC, which makes it one of the oldest
known spices. Over the centuries,
coriander has been used in folk medicine
for a variety of maladies. In Iran, it was
employed as a treatment for anxiety and
insomnia; in India, it was used as a diuretic;
and holistic medicine in several cultures
found it useful for curbing flatulence.
Now: Modern medicine has identified a
number of beneficial qualities in coriander. Studies have shown it to be helpful in
controlling blood sugar, cholesterol, and
free radical production. It appears that
the volatile oils in cilantro leaves, which
are rich in phytonutrients, may have
antimicrobial properties as well. And
according to some research, it may help
detoxify heavy metals from the body.
How: Impressed with cilantro’s health
benefits? Time to get some into your daily
diet. Here are a few tips for selecting and
storing cilantro:
At the store, cilantro should be fresh,
perky, and bright green, with no wilting.
To store, trim the bottoms of the
bunch, place in a jar of water, cover with
plastic, and refrigerate.
For the seed, best to buy it whole and
grind as needed—easy to do with a mortar
and pestle. Or keep a jar of ground spice
tightly sealed in a dark place.
There are multitudes of simple ways
to incorporate cilantro into your daily
diet: sprinkle a little ground coriander
on fish before grilling; stir some chopped
fresh cilantro into a quick chicken-vegetable soup; make a dip for veggies with
nonfat yogurt, chopped spring onions,
and cilantro; or make a healthful,
delicious meal of the sandwich and salsa
recipe on this page.
SERVES 8
Pair this sandwich with a crunchy green salad for a quick and easy light supper on a warm spring evening.
Sandwich
½ cup olive oil
32
2
tsp. ground coriander
2
tsp. ground cumin
1
cup chopped onion
1
large eggplant, cut into
1-inch cubes (4 cups)
1
15-oz. can organic
chickpeas, rinsed
and drained
Yellow Tomato Salsa
3
lb. yellow heirloom
tomatoes, chopped and
drained
¾ cup chopped onion
¾ cup chopped fresh cilantro
½ cup chopped fresh
flat-leaf parsley
⅓ cup chopped green onions
1
Tbs. olive oil
½ cup mango chutney
2
tsp. white vinegar
2
Tbs. fresh lemon juice
2
tsp. fresh lemon juice
4
pita breads, cut in half
to make 8 pockets
2
tsp. fresh lime juice
1
tsp. chopped fresh jalapeño
To Make Sandwich:
1 Heat olive oil, coriander, and cumin in large heavy-bottomed
saucepan.
2 Add onion, cook over medium heat about 4 minutes, until just
softened, stirring often.
3 Add eggplant, and continue to cook until eggplant is soft but not
soggy.
4 Remove from heat, stir in chickpeas, chutney, and lemon juice.
Allow to cool to room temperature.
5 Spoon ⅔ cup of the mixture into each pita pocket; top with 4 Tbs.
salsa, and serve.
To Make Yellow Tomato Salsa:
1 Combine all ingredients, and add salt and pepper to taste.
2 Refrigerate for a few hours to let flavors blend before serving.
PER SERVING: 351 cal; 7g prot; 16g total fat (2g sat fat); 47g carb; 0 mg
chol; 719 mg sod; 5g fiber; 17g sugars
MARCH 2016
HH_March16_PeakSeason.indd 32
2/1/16 4:27 PM
Helping Our
Heroes Stay
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Hours: 7am – 10 pm
FLORIDA (Coming Soon!)
9200 Wiles Rd
Coral Springs, FL 33067
(954) 603-9139
Hours: 7am – 10 pm
GEORGIA
5501 Abercorn Street
Savannah, GA 31405
(352) 530-0782
Hours: 7am – 10 pm
KENTUCKY
1030 S Broadway
Lexington, KY 40504
(859) 687-7708
Hours: 7am – 11 pm
MISSOURI
111 South Providence Road
Columbia, MO 65203
(573) 442-2128
Hours: 7am – 10 pm
MONTANA
1603 Grand Avenue
Billings, MT 59102
(406) 256-7311
Hours: 7am – 10 pm
VALID 03/02/16 - 03/30/16. ALL SALE ITEMS ARE WHILE SUPPLIES LAST AND SUBJECT TO AVAILABILITY. WE RESERVE THE RIGHT TO LIMIT SALE QUANTITIES AND CORRECT PRINTING ERRORS. THE LUCKY’S AND LUCKY’S MARKET TRADEMARKS ARE USED UNDER LICENSE. THESE STATEMENTS
HAVE NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. THIS INFORMATION IS PRESENTED AS GENERAL INFORMATION AND IS NOT MEANT TO REPLACE MEDICAL ADVICE. BECAUSE
PERSONS AND CIRCUMSTANCES CAN VARY, SELF TREATMENT MAY NOT BE RIGHT FOR YOU. CONSULT A QUALIFIED HEALTH CARE PRACTITIONER FOR ADVICE PERTAINING TO ANY PARTICULAR PERSON OR CASE OR BEFORE BEGINNING ANY NEW EXERCISE, DIET OR SUPPLEMENT PROGRAM.
USE PRODUCTS ONLY PER LABEL DIRECTION.
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