SLIMMING SMOOTHIES - Amazing Wellness Magazine

wellness
COMPLIMENTS OF
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Discover the ingredients that
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30 DAYS
TO A HEALTHIER
HEART
SHINGLES:
are vaccines necessary?
THE ADRENAL RESET DIET
control your cortisol,
lose weight
3 WAYS TO
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PRESSURE
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WINTER 2015
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© 2015 New Chapter, Inc.
contents winter 2015
68
65
38
30 DAYS TO A
HEALTHIER HEART
A protocol that can reduce
arterial plaque—and
lower your risk of heart
disease.
36
departments
11 AMAZING NEWS
A spotlight on maca; an interview with
The Skinny Gut Diet author; a seaside
retreat for health-minded travelers; and
the latest supplement research.
20 REMEDY 411
48
SKINNY SMOOTHIES
Under Pressure?
Give these blender
drinks a whirl to enhance
metabolism and control
appetite.
Drug-free ways to reduce the pain and
congestion of sinusitis.
24 INSIDE SCOOP
Out on a Limb
58
65
THE ADRENAL
RESET DIET
Foods that can improve
adrenal health, a key
factor in weight loss.
THE TRUTH
ABOUT
SHINGLES
This once-rare condition is
becoming more common.
What you need to know.
Discover how an extract from the larch
tree can reduce your chances of getting
sick this winter.
28 NEED TO KNOW
Is Your Gut Trying to Tell You
Something?
Top supplements to relieve digestive
distress.
32 HEALTH Q&A
68 NATURAL GLOW
Budding Beauty
Beautifying tea recipes for skin and hair.
72 BEAUTY INSIDE & OUT
Bright Eyes
Supplements and serums that can
diminish dark circles and puffiness.
76 FIT & HEALTHY
A Joint Effort
Exercise is key to accelerating recovery
after knee surgery.
80 HEALTHY PET
Get Fit With Fido
An exercise routine that will get you—
and your dog!—in super shape.
84 GO HOMEOPATHY
Medicine Chest Must-Have
Be sure to have arnica on hand for
everything from cuts and scrapes to
exhaustion.
Paleo Diet Myths, Busted
Jonny Bowden, PhD, CNS, extols the
virtues of the popular Paleo diet.
36 HERBAL HEALING
88 HEALING KITCHEN
Mindful Eating
The weight-loss benefits of slowing
down and savoring every bite.
Heal With Hydrotherapy
Herbal soaks and compresses to relieve
pain and common skin conditions.
4 amazing wellness | WINTER 2015
92 CHECK IT OUT!
See what’s hot in supplements right now.
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: KIM WONG
features
88
wellness
AMAZING
™
WE ASKED OUR STAFF:
What is your No. 1 health goal this year?
Editorial Director Nicole Brechka ... “To
cut sugar from my diet.”
Creative Director Rachel Joyosa ... “Add fitness into my daily regimen.”
Editor Ann Nix ... “Exercise more.”
Contributing Art Director Rachel Pilvinsky ... “Less sitting!”
Associate Editor Elizabeth Fisher ... “Eat more healthfully.”
Contributing Editor Vera Tweed ... “Make
it the best year ever!”
Copy Editors James Naples, Jerry Shaver
Production Director Cynthia Lyons
Production Manager Mark Stokes ... “To
get into a regular walking regimen and take
some weight off through a healthy diet.”
BUSINESS & EDITORIAL OFFICES
HEALTHY LIVING GROUP
300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245
Vice President, General Manager Kim Paulsen | [email protected]
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Executive Vice President, Operations Patricia B. Fox
Vice President, Controller Joseph Cohen
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Vice President, Digital Jason Brown
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AMAZING
A
AMA
ZING WELLNESS
WELLNESS. V
Vol.
l 7, No.
N 1. P
Published
bli h d periodically
bli
i di ll by
b Active
A ti Interest
I t
t Media,
M di
d Inc.
I 300 N.
N Continental
C ti t l Blvd.,
Bl d
Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. ©2015 Active Interest Media, Inc. All rights
reserved. The opinions expressed by the columnists and contributors to AMAZING WELLNESS 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 AMAZING WELLNESS 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.
Imagine getting the benefit of a
whole growing season in one tablet
From a simple seed, planted in the ground with a little water,
nutrients from the soil, and a whole lot of energy from the sun,
comes the wholesome nutrition that sustains our lives.
Here is what people just
like you have to say about
our testing processes:
Natural Factors farms are certified 100% organic. Our crops
are fertilized with compost and nitrogen-rich sea plants, and
are meticulously cared for by hand. No synthetic pesticides (or
even permissible organic pesticides) are used – EVER!
“I never would have
imagined that there’d
be so much technology
involved in maintaining
the qualities that are
in the plants.”
We have always been committed to growing non-GMO
organic seeds, as exemplified in the banner article on GMOs
called Seeds of Extinction that our founder wrote in 1985.
We have never grown anything GMO on Natural Factors
farms. We make sure to choose true “species” non-GMO
seeds for our seedlings, and we participate in seed saving
programs.
Here is what people just like you
have said after visiting our farms:
“All these incredible products
start with this amazing soil.
I’ve never seen soil so rich
and full of nutrients before!”
In our state of the art
laboratories, we use “mass spectrometry” to test for over 400
substances. Mass spectrometry can test at the molecular –
even atomic – level, detecting environmental pollutants such
as pesticides, herbicides and fungicides, as well as heavy
metals and other undesirable substances.
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“The quality of the crops are
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The 100% organic, non-GMO
nutrient-rich plants grown
on Natural Factors farms are harvested at their peak and
immediately raw processed at our own facilities, using our
proprietary EnviroSimplex® method to retain the vital bioenergetic
vitamins, minerals, enzymes, phytonutrients and antioxidants.
We ensure the processing temperature always stays below
118°F (48°C). The end result is raw nutrition from whole plants,
capturing all the vibrant energy and goodness of nature.
Even when you grow certified organic non-GMO plants, it’s
important to test for GMOs and hundreds of other unwanted
contaminants. We excel at making sure that every possible
test has been conducted to ensure you receive the safest,
most beneficial products possible.
wholeearthsea.com
†
The free bar does not apply to the boxes of Greens Protein Bars.
Available at
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& Sea products.†
editor’s note
RESOLUTION
SOLUTIONS
WHEN IT COMES TO NEW YEAR’S RESOLUTIONS, IT’S NO SURPRISE THAT LOSING WEIGHT
and getting in shape are at the top of the list for many people.
Yet while we start out with good intentions on January 1, many of us easily slip back
into old habits around mid-month. Stress, fatigue, day-to-day obligations or any number
of other excuses tend to get in the way.
Making small lifestyle changes that become habits—like making sure to eat breakfast
every day—can make a big difference. Eating breakfast is a common denominator for
“successful losers” who belong to The National Weight Control Registry—people who
have maintained a 30-pound (or more) weight loss for at least a year, and some as long
as six years. A vast majority—78%—report eating this morning meal daily, and almost
90% have it at least five days a week. For great breakfast ideas, check out “Skinny
Smoothies” on p. 48. These super-nutritious drinks are not only a healthy way to start
your day, but also contain ingredients known to promote weight loss.
Working exercise into your schedule on a regular basis is also key, and one way to
ensure you do so is to try to make physical activity as fun as possible. But research from
Cornell University Food and Brand Lab in New York this past year shows that doing a
workout you consider enjoyable may also have another benefit—it can help you eat less
later. For the study, researchers took two groups of participants on a walk around a lake.
One group was told they would be taking an “exercise walk,” while the other group was
told they were going on a “scenic walk.” Afterward, the group who believed they were
walking for exercise ate 35% more chocolate pudding or about 200 more calories worth
of M&Ms than those who believed they were on a scenic walk. “Viewing their walk as
exercise led them to be less happy and more fatigued,”
explains lead author, Carolina Werle, PhD. Turn to “Get
Fit with Fido” on p. 80 to learn about how to work out—or
I should say enjoy spending time outside—with your dog!
This year, make it your year to reach your health
and fitness goals, whatever they may be, by making
small changes that can really add up. Have an amazing
New Year!
Ann Nix
EDITOR
[email protected]
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NE
AMAZING NEWS
healthy retreats
Carmel By
the Sea, Calif.
This charming seaside
destination is a perfect
spot to get away
from it all
THERE’S JUST SOMETHING MAGICAL ABOUT
Carmel-by-the-Sea (called Carmel for short).
Nestled between the Pacific Ocean and
the Santa Lucia Mountains, this gem on
the Central Coast of California has been a
favorite getaway for decades for everyone
from honeymooners to hippies. It still lures
travelers of all types with its combination of
breathtaking natural beauty and quaintyet-sophisticated feel. If you’re seeking a
travel destination where you can “unplug,”
log some hiking time, bike along the coast,
sample delicious healthful offerings including local organic produce and seafood,
pamper yourself with a spa treatment, or
just unwind, look no further than Carmel.
GOOD EATS
Earthbound Farm
ebfarm.com
Located in Carmel Valley, Earthbound Farm’s
Farm Stand offers fresh organic produce,
delicious organic food, gourmet groceries,
organic flowers, and unique gifts. Stop by for
lunch al fresco with a scenic farmland view.
The Cheese Shop
thecheeseshopinc.com
If wine tasting isn’t your thing, try cheese
tasting! The Cheese Shop has an incredible
selection of gourmet cheeses, plus wines,
aged meats, crackers, jams, and honey.
WHERE TO STAY
Hofsas House
hofsashouse.com
Offering European hospitality since the
1940s, this Bavarian-style boutique hotel
Carmel was voted No. 3 in a list of the “World’s Best Cities for Romance” by Travel +
Leisure magazine. (Paris, France and Venice, Italy ranked No. 1 and 2.)
offers a stay that’s a far cry from the cookiecutter experience of large chains. Several
rooms feature fireplaces, kitchens, balconies, and ocean views. Step outside, and
you’re in the heart of Carmel, within walking
distance to shops and restaurants. A complimentary continental breakfast is served each
morning including fresh pastries from a local
bakery. And pets are welcome!
THINGS TO DO
Beaches—Take a stroll in the sand, jog
along Scenic Road, surf, or watch the sunset.
Bike—There are more than 45 bike trails in
Carmel. Find out where at mapmyride.com.
Hike—Nearby is Point Lobos State Reserve’s
Cypress Grove Trail, a 1-mile loop among
Cypress trees. For more experienced hikers,
Garland Ranch to Sniveley’s Ridge is a popular choice. Visit everytrail.com for more.
Historic Walk—Grab a map and take a tour
of historic buildings, art galleries, and more.
Spas—Visit top-rated Refuge (refuge.com) or
Kush Day Spa (kushincarmel.com). Go to Carmelcalifornia.com for a full list of local spas.
Wine Tasting—The Carmel Wine Walk
By-the-Sea ($65) is a self-guided tour of 12
tasting rooms from regional wineries. Don’t
miss: Wrath and Scheid tasting rooms, which
feature wines from sustainable vineyards.
Hofsas House
WHAT TO PACK
Even during the summer months, Carmel
can get chilly, so be sure to pack accordingly.
The hottest month of the year is September,
when temperatures are typically in the 70s.
And leave your high heels at home—walking
on the cobblestone streets in heels is treacherous, and wearing heels requires a permit.
—Ann Nix
WINTER 2015 | amazing wellness
11
AMAZING NEWS
“Weight loss is a side effect of healthy
metabolism,” says Gittleman.
amazing people
Diet
Revolution
How “Fat Flush” creator
Ann Louise Gittleman
changed the way we
look at fat
BY JONNY BOWDEN, PHD, CNS
IN THE EARLY DAYS OF THE INTERNET, I
GET WITH THE PLAN
w
wrote
a weekly health and nutrition column
for iVillage. At the time, high-carb,
u
low-fat
diets were all the rage, and to suglo
gest
that
there could be any other healthy
g
way
to
eat
was considered dietary heresy.
w
But New York nutritionist Oz Garcia
turned
me on to a little paperback called
t
Beyond
Pritikin.
It was written by a former
B
nutrition
director
of the ultra-low-fat Prin
tikin
Center,
and
the
book essentially ext
plained
why
the
author
had come to reject
p
low-fat
dogma.
Th
e
book
also happened
lo
to
contain—with
little
fanfare—a
brilliant
t
two-week
program
for
healthy
fat
loss.
t
That chapter was called “The Fat Flush,”
and
a the author was Ann Louise Gittleman,
PhD,
CNS. I had never heard of her before,
P
but
I
felt I’d found a kindred spirit. At the
b
time,
no one other than Robert Atkins
t
(and later Barry Sears) was talking about
fat in positive terms.
I began writing about the Fat Flush
chapter in my column, and included it in
my Shape Up program. All of a sudden, Fat
Flush became one of the most downloaded
programs on the Internet. Shortly thereafter, Gittleman’s people got in touch to
thank me for the publicity and suggested
that the two of us meet. And we’ve been
friends ever since.
Though Fat Flush first came out as a fully
developed program in 2002, the principles
continue to make sense. Fat Flushers start
every day with lemon and water—“for
liver and kidney toning and for healthy
peristalsis,” says Gittleman. Throughout
the day they drink the signature Fat Flush
beverage “cran-water,” a combination of
unsweetened cranberry juice and purified
water. “Cran-water has the ability to detoxify the lymphatic system because of the
organic acids in the cranberry,” she says.
Fat Flushers load up on green leafy
vegetables, salads, and steamed veggies.
They’re allowed two fruits a day plus
organic protein that includes eggs and
whey protein powder.
“Weight loss is a side effect of healthy
metabolism,” says Gittleman. “A lot of the
fantastic results we get with Fat Flush are
probably due to removing many of the
foods that people are sensitive to.”
Flax, flaxseeds, or flaxseed oil round
out the basic plan, together with specific
supplements such as GLA (the active ingredient in evening primrose and borage oils).
“GLA’s an example of a ‘good’ omega-6
fat,” says Gittleman. “It’s good for moisturizing skin; it has an anti-inflammatory
effect; and it’s known as a hormonal
stabilizer.” The program is also heavy on
fresh, anti-inflammatory herbs and spices,
including turmeric, ginger, and cayenne.
Sounds pretty sensible, right? So much
so that’s it’s hard to believe that just a few
short decades ago, many of Gittleman’s
ideas were considered “fringe” to say the
least. “It’s thrilling to see that people are
finally realizing that their health is in
their own hands and that the conventional wisdom is not always right,” she
says. “I’m just gratified that people are
finally hearing my message.”
REVOLUTIONARY IDEA
In 2002, Gittleman expanded her ideas and
published The Fat Flush Plan. The book was
an instant bestseller that sprouted an entire
movement. There were Fat Flush cruises, Fat
Flush spa retreats, Fat Flush bulletin boards,
and a series of Fat Flush books.
It’s easy to see how Gittleman got the
nickname “The First Lady of Nutrition.”
She was certainly one of the first to buck
the low-fat establishment. She was one
of the first to address parasites (in her
bestselling book, Guess What Came to Dinner?: Parasites and Your Health), and she did
a lot to bring the issue of gut health to the
12 amazing wellness | WINTER 2015
public’s attention. In fact, The Fat Flush Plan
was one of the earliest popular diet books
to incorporate the concept of detoxification
as one of the elements of a healthy diet.
Jonny Bowden, PhD, CNS, is a nationally known health,
nutrition, and weight-loss expert. He is the author of The
Great Cholesterol Myth and numerous other books. His
website is jonnybowden.com.
AMAZING NEWS
Eggshell
Membrane
Reduces
Osteoarthritis
Pain
Natural eggshell membrane (NEM) supplements reduce knee and hip pain and stiffness from
osteoarthritis, according to a study of 44 people in Europe. Symptoms began improving within
10 days of starting to take a daily supplement containing 500 mg of NEM, with greater
benefits after 60 days. In the study, published in the Journal of Arthritis, physicians
reported that 75 percent of those taking the supplement experienced moderate
to significant improvement. NEM, found in a variety of joint-health supplements, naturally contains protein, glucosamine, chondroitin, collagen,
and hyaluronic acid, all of which are known to enhance joint structure.
—Vera Tweed
AHCC FIGHTS HPV
In a recent study, 10 women who tested positive for
the HPV, a virus associated with cervical cancer, were
treated with oral doses of AHCC (a Japanese mushroom
extract). After taking AHCC daily for five months, half of
the women tested negative for the virus. The research
was presented at the Society for Integrative Oncology
11th International Conference in Houston, Texas.
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AMAZING NEWS
**
HOT ENT
DI
I NG R E
ht
spotlig
maca
This adaptogenic root, also called Peruvian ginseng, has been used
for thousands of years to boost energy, nourish the adrenals, combat stress, and enhance sexual desire and stamina. Related to the
radish plant, maca has a slightly sweet flavor that hints of caramel
and maple, with mild bitter undertones. It’s typically sold as a light
tan powder; add it to smoothies, or try some of these stress-busting,
energy-boosting recipes:
Five ways with maca
MACA COCOA: Heat 2 cups of almond or coconut milk in a small
saucepan; add 3 Tbs. each cocoa powder and honey, and 1 Tbs.
each vanilla and maca powder. Whisk until frothy, then serve.
1
MACA OATMEAL: Stir 1 Tbs. maca powder into 1 cup cooked
oats; add 1 Tbs. each currants, chopped walnuts, chia seeds, and
pumpkin seeds.
2
3
MACA-MAPLE PB SPREAD: Stir 2 Tbs. each maca powder and
maple syrup into ¼ cup creamy peanut butter.
MAYAN MACA BALLS: Combine ½ cup raw cacao powder in a small
food processor with 3 Tbs. maca powder, ¾ cup cashew butter, 6
large medjool dates, 2 tsp. cinnamon, ½ tsp. cayenne and a generous
pinch of salt. Process until mixture clumps together, roll into balls and
dredge in cacao powder.
YERBA MATE BOOSTS
EXERCISE BENEFITS
Taking yerba mate before exercise can boost the body‘s ability to burn fat for energy, according to research published in
Nutrition & Metabolism. Researchers compared the effect of a
placebo with 1,000 mg of yerba mate among 14 healthy young
women and men. The yerba mate supplements were taken
an hour before exercise for two weeks, and their effects were
compared at different intensities of exercise. The result: With
the supplement, fat burning was increased most during low to
moderate exercise. Yerba mate, a popular tea in South America,
may also slightly increase endurance.
—Vera Tweed
4
MACA-MISO DRESSING: Combine 1 Tbs. each maca powder, sweet
white miso, rice vinegar and light sesame oil in a small bowl with
3 Tbs. tahini; whisk to blend. Add a dash of toasted sesame oil if desired, and serve with salads or over cooked vegetables.
5
—Lisa Turner
try it in supplement form, too!
We like:
GAIA HERBS Macaboost
PARADISE HERBS Maca Up
THE VITAMIN SHOPPE PLNT Maca
Maca
16 amazing wellness | WINTER 2015
antioxidants
PROTECT
arteries
Antioxidant supplements
improve the health of arteries, according to a review
of 20 clinical trials, with a
total of 1,909 participants.
The review, published in
the Journal of Nutrition,
examined studies in which
supplements of vitamin C,
vitamin E, vitamin A, and/or
beta-carotene were compared
with either a placebo or no
supplements. Researchers found
that taking the antioxidants reduced
stiffness in arteries, which helps to prevent
heart disease. This was true for people of all
ages, but benefits were greatest among young people and
those with low levels of the antioxidants.
—Vera Tweed
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AMAZING NEWS
book review
The Skinny Gut Diet
Among the ever-growing multitude of diet books that routinely pop up on store shelves, The Skinny Gut Diet by nutritionist Brenda Watson, CNC, is clearly different. The emphasis isn’t on simply helping you lose weight—it’s on balancing
your gut bacteria for permanent weight loss. The author has specialized in digestive care and healthy detoxification for
more than 20 years, and has written nine other books, including The Fiber35 Diet. Here, we asked Watson a few questions about her new book.
What motivated you to write your latest book, The Skinny Gut Diet?
I have been writing about the connection between gut balance and
obesity (e.g., in books and on blogs) for a while now. After enough science had accumulated in support of this theory, I decided to test a diet
focusing on gut health. So I put 10 people on a specific gut-balancing
diet and also ordered stool tests to assess their gut balance. Their experiences were incredible, and being able to tell their before-and-after
stories is one of the things that motivated me the most.
What would you like people to know most about your new book?
It’s important that people understand that they are not entirely to
blame for their inability to lose weight and keep it off. When people
realize that their gut bacteria balance is what really determines their
weight loss ability, they stop feeling like a failure and start taking
control of their health.
What’s your advice for people who have tried every diet out there
and might be apprehensive about starting yet another diet?
The Skinny Gut Diet does more than help you lose weight—it changes
your gut bacteria balance so that you can keep the weight off for
good. By rebalancing your gut bacteria, you will finally store less
fat, absorb fewer extra calories from food, and banish cravings—all
because of your gut bacteria. You won’t find that in other diet books.
—Nicole Brechka
Feel the Power of
Total-Body Cleansing
For more information on this product and more please go to
These statements have not been evaluated by the Food & Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
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On sale in stores
remedy 411 natural solutions for common conditions
BY LISA TURNER
UNDER PRESSURE?
10 drug-free ways to alleviate sinus pain and congestion
UGH. IF YOU SUFFER FROM SINUSITIS, YOU’RE NO STRANGER TO CONGESTION,
excess mucus, and uncomfortable pressure caused by a swelling of the sinus
cavities. You’re all too familiar with stuffiness and throbbing pain in the cheeks,
forehead, and around the eyes, exhaustion, and headaches. Dental problems
(e.g., tooth or jaw) can also be an issue. And it’s common—sinusitis, acute and chronic,
affects more than 37 million Americans.
Why so many sufferers? Part of the reason is the way the sinuses are constructed.
These air-filled cavities behind the bones of the upper face contain cells that produce
mucus to trap bacteria and pollutants. The surface of the sinuses is covered with cilia,
tiny hairs that move back and forth, designed to push mucus through the sinus openings and into the nose. But when mucus backs up, the narrow passages become clogged
and pressure builds up, leading to the headaches characteristic of sinus problems.
The inflammation or infection that causes sinus problems can be triggered by bacteria or viruses, cigarette smoke, environmental toxins, air pollution, mold, airborne allergies, food allergies, tooth infections, dental problems, overgrowth of Candida albicans
(yeast infection) or excessive consumption of dairy. Sometimes, structural abnormalities
in the sinuses, such as narrow nasal passages or the growth of a nasal polyp, can block
the sinuses and prevent normal drainage.
Typical treatments for sinusitis include Sudafed, antihistamines, antibiotics, or
steroids. But their side effects—including rapid heart rate, racing pulse, jitteriness and
insomnia—make them less than appealing. Happily for sinusitis sufferers, there are
many safe and effective remedies for sinus problems. Skip the prescriptions, and breathe
easier with these natural treatments.
1. HYDRATE & HUMIDIFY
Drinking lots of water helps thin sticky
mucous secretions, making them drain
more easily from the sinuses, as well as
keeps the mucous membranes moist.
Plain, filtered water is best, but herbal teas
can also help; ginger and peppermint help
loosen and thin mucus, holy basil and
licorice boost immunity, and marshmallow soothes irritated nasal passageways.
You may also need to humidify. Dry
air irritates already-inflamed sinus
membranes, slows passage of mucus,
and can exacerbate infections. If your
home is excessively dry, use a vaporizer
or humidifier. But don’t overdo it; too
much humidity encourages the growth
of mold, a common culprit in chronic
sinus problems. The best range is 35
to 45 percent humidity. Or use humid
air locally: take a hot shower, fill a
sink with hot water and inhale the
steam, or breathe in the mist coming
from vaporizers (not the steam from
humidifiers; it’s too hot and can damage
delicate sinus membranes).
2. RINSE & REPEAT
The Neti pot has been used in India’s
system of Ayurveda for thousands of
years. Today, its popularity is growing in
the West, and it can be found in natural
products stores everywhere. Made of glass,
ceramic, or plastic, the Neti pot resembles
an Aladdin’s lamp. It is designed to be filled
with a saline solution and used to wash
away pollens, mucus, viruses, and bacteria
from nasal passages. The spout of the Neti
pot is held to one nostril while leaning over
a sink or basin, letting the water drain out
of the other nostril. Research shows this
technique can help ease allergy and sinus
infection symptoms, and may even lower
the chances of catching the common cold,
according to some research. To make a
saline solution for the Neti pot: Dissolve
½ tsp. noniodized salt in 1 cup of warm
distilled or previously boiled water. Use
once daily until symptoms subside.
3. GO (BLUE) GREEN
Spirulina, a blue-green alga that can
modulate immune function, is an effective
treatment for allergic rhinitis, an inflam-
get rid of mold, save your sinuses
Fungal infection is a leading cause of chronic sinus problems, though it’s rarely identified as the culprit. One important study from the
Mayo Clinic suggested that fungi, not bacteria or viruses, cause almost all chronic sinus problems. The first line of defense: get rid of
mold in the home. First, take steps to prevent it: be sure your indoor air isn’t too humid, ensure good ventilation in bathrooms and attics, stop leaks, keep crawlspaces dry, and route water away from your home’s foundation. Find details on dealing with household mold
at EPA.gov. If you suspect you have mold-related sinusitis, try an antifungal nasal spray and antifungal herbs such as garlic and oregano.
20 amazing wellness | WINTER 2015
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remedy 411
mation of the nasal membranes that’s
characterized by sneezing, nasal congestion
and nasal itching, that’s linked to sinusitis. In one study, spirulina significantly
improved symptoms, including nasal
discharge, sneezing, and congestion. It’s
thought to protect against sinusitis via
its antimicrobial actions. Look for it in
powders, tablets or capsules, and be sure
to choose high-quality varieties that have
been tested to be free of heavy metals.
occurring enzyme that has anti-inflammatory benefits. In one study, bromelain
was effective in reducing symptoms in
people with chronic sinusitis.
Another enzyme to try for sinus issues
is serrapeptase. This remedy is becoming
increasingly popular for addressing
different types of pain and inflammatory
conditions, including sinusitis. The enzyme
has been clinically shown to break down
mucus and promote a normal inflammatory
response in the body.
4. CLEAN HOUSE
Besides mold, other sources of indoor
air pollution are often to blame for sinus
woes. Generally, anything with fumes
or a very strong odor—cigarette smoke,
hairspray, oven cleaners, and other cleaning
products—can exacerbate (or even cause)
sinus problems. Keep indoor air clean: get
rid of chemical-based cleaning products,
and switch to natural, unscented products.
An air purifier can help, or try an ozone
generator—a machine that creates O3,
or ozone. Ozone has been shown to
remove airborne toxins and kill mold.
7. AVOID MYCOTOXINS
Mycotoxins, poisonous chemical compounds
produced by certain fungi, can exacerbate
many sinus problems, especially those
related to molds. Because they occur in
common foods, they’re an often-missed
source of sinus woes. If you suffer from
chronic sinusitis, consider avoiding foods
that are most likely to contain mycotoxins.
These include peanuts, corn, wheat, barley,
sugar, alcohol, cottonseed oil, aged cheese,
and mushrooms or other fungi.
8. TAKE BUTTERBUR
5. BID ADIEU TO DAIRY
It has long been thought that dairy increases
congestion and mucous production, and
can exacerbate respiratory problems.
Until recently, scientific studies failed to
show a relationship between dairy and
mucus production. More recent studies
suggest that the type of milk may be the
culprit. Certain breeds of cows produce
milk containing beta-CM-7, a protein
that can stimulate mucus glands in the
sinuses, respiratory tract, and digestive
tract in certain susceptible people. If
you’re plagued by sinus problems, try
getting rid of dairy for a few weeks to
see if symptoms improve.
6. TAME THE FLAME
Quercetin, an antioxidant found in apples,
onions, citrus fruits, red wine, parsley, and
tea, acts an antihistamine and can help
reduce inflammation and modulate allergic
reactions that lead to sinus problems.
Or try quercetin supplements, especially
those that contain bromelain, a naturally-
22 amazing wellness | WINTER 2015
The butterbur plant has been used for
hundreds of years to treat headache, fever,
and allergies; many modern studies show
it can alleviate respiratory problems that
lead to sinus issues.
You’ll find butterbur in tinctures
and capsules; look for a formula that’s
standardized for petasin and isopetasin,
the active component. Because the plant
contains pyrrolizidine alkaloids (PAs),
chemicals that can damage the liver, also
choose products that are certified and
labeled “PA-free.”
9. GET SOME SUN
It’s the best way to increase the body’s
levels of vitamin D, which may alleviate
sinus problems by enhancing immune
function. More specifically, vitamin D
suppresses inflammatory response, and
better helps the body prevent viruses and
infections in the sinuses. Studies have also
shown people with chronic sinusitis have
lower levels of vitamin D. About 10 to 15
minutes of direct sun three to four times a
week is enough to help the body produce
sufficient vitamin D. If you live in the
northern United States, have darker skin,
are over 70, or spend very little time in the
sun, consider a vitamin D3 supplement.
10. SPRAY AWAY SINUS WOES
Commonly used as a natural, lower-calorie
sugar substitute, xylitol is a sugar alcohol
found in many fruits and vegetables
including berries, plums, lettuce, and
mushrooms. But there’s more to this sweet
ingredient—xylitol’s unique molecular
structure enables it to effectively stop bacteria
in their tracks. Here’s how: bacteria and
yeast like to “eat” xylitol as they would
sugar, but unlike sugar, they can’t digest
it—therefore, the bacteria essentially
starve to death and do not reproduce.
Research demonstrates that when used
in nasal sprays, xylitol reduces bacteria in
sinuses. Additionally, it works via osmosis to
pull fluid into airways and helps moisturize
and thin mucus. Studies show a xylitol
nasal spray sold under the brand name
Xlear reduces bacteria, and helps to hydrate
nasal passages, shrink swollen membranes,
and flush out airborne pollutants that may
trigger asthma and allergies.
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NATURAL
FACTORS Lung,
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developed by
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XLEAR Xylitol
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Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written five
books on food and nutrition and developed the Inspired Eats iPhone app. Visit her online at inspiredeating.com.
inside scoop in-the-know on the latest supplements
BY VERA TWEED
OUT ON
A LIMB
An extract from larch
trees offers powerful
protection against
colds and flu
A SPECIAL TYPE OF FIBER FROM LARCH TREES,
larch arabinogalactan, has been growing
in popularity as a supplement for improving immunity and protecting against colds
and flu. Although its exact mechanism
isn’t fully understood, studies show that it
improves the body’s ability to defend itself
when pathogens strike, helping to prevent
and fight off a variety of infections.
PREVENTING COLDS
A German study found that when compared with a placebo, a specific larch
arabinogalactan ingredient (ResistAid)
reduced the number of colds by 23 percent
in a group of people who had suffered
from at least three colds in the previous
six months. Researchers gave a total of
199 people either a 4.5-gram daily dose of
the supplement or a placebo for 12 weeks.
Participants, who ranged in age from 18
to 70, kept diaries to record symptoms,
and doctors confirmed the incidence or
absence of colds.
After four months, the researchers
concluded that “larch arabinogalactan
increased the body’s potential to defend
against common cold infection.” The study
was published in the journal Current Medical Research & Opinion.
ENHANCING NATURAL DEFENSES
To test the effect of the same larch ingredient on immune response, two separate
studies examined how the supplement
influences reactions to vaccines. While
it would not be ethical to infect people
with a disease in order to test a preventive
supplement, vaccines enable researchers
24 amazing wellness | WINTER 2015
how to use larch
The supplement works best when taken daily to enhance natural
defenses. Studies have tested 1.5 and 4.5 grams of a proprietary larch
arabinogalactan ingredient, ResistAid, which is found in a variety of
supplements for immune health. Combination immune formulas
may contain smaller amounts of ResistAid or other larch ingredients
along with synergistic immune-enhancing substances. Larch is also
found in some greens powders. Because formulas vary, follow label
directions for dosages.
If you’re interested in using larch or any other natural remedy as a
treatment for an existing condition, or to prevent children’s ear infections, consult a naturopathic doctor beforehand. Your local health
food store may be familiar with practitioners in your area.
to measure immune response objectively
without making people ill.
With any vaccine, we receive a minute
amount of a pathogen in order to trigger
production of our own antibodies, which
are designed to defeat that particular bug.
Then, should we face a real infection, the
immune system is prepared to fight it off.
This research showed that larch measurably enhances immune response.
In one study, published in Nutrition
Journal, 45 healthy people received a
pneumonia vaccine and either 4.5 grams
of larch or a placebo. Those taking larch
built up significantly stronger defenses
against pneumonia.
The other study, published in the
Journal of the American College of Nutrition,
compared the effects of a tetanus vaccine along with either larch or a placebo
among 75 healthy people between the ages
of 18 and 61. Compared with the placebo,
1.5 grams of larch, taken daily, produced
significantly stronger natural defenses
against tetanus.
In both studies, larch supplements were
taken for 30 days before receiving a vaccination. This seemed to prepare the immune system for a more effective response
to the vaccine.
OTHER PROMISING RESEARCH
Preliminary research shows that larch has
a number of other therapeutic qualities.
Lab and animal studies found that it can
inhibit the spread of cancerous cells, especially in the liver, but it hasn’t yet been
tested in human cancer trials.
Since the 1990s, there have been reports
that larch can reduce the incidence and
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inside scoop
severity of ear infections in children, but
because safety tests of the supplement
among children haven’t been published,
products are typically recommended only
for adults.
The native Cree people of northern
Quebec, in Canada, have traditionally
used larch to treat diabetes, and researchers at Quebec’s Université de Montréal
have examined components of larch that
could be therapeutic. In a lab study, published in the Journal of Ethnopharmacology,
scientists found that larch naturally contains several substances known to have
antidiabetic properties.
As research continues, we may discover
many more uses for larch. Meanwhile, it’s
available in plenty of products to enhance
our ability to stay healthy year-round.
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Larch is found
in some greens
powders. Follow
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ECLECTIC INSTITUTE Larix powder
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Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge that empowers people to lead better
lives. She is the author of numerous books, including Hormone Harmony and the User’s Guide to Carnitine and Acetyl-L-Carnitine.
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
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need to know preventive nutrition & supplements
BY JACK CHALLEM
IS YOUR GUT TRYING TO
TELL YOU SOMETHING?
Relieve digestive distress with a few simple supplements
YOUR DIGESTIVE TRACT FUNCTIONS AS THE
arbiter of nutrient absorption. However,
digestive problems are common, including
upset stomach, heartburn, bloating,
diarrhea, or constipation. Aside from the
physical discomfort these issues cause, if
you have regular problems with digestion,
there’s a good chance you’re not making
optimal use of the nutrients in your foods
or supplements.
POSSIBLE CAUSES
The causes of digestive disorders can vary
greatly. Gastroesophageal reflux disease
(GERD) and heartburn are sometimes
caused by chronic overeating or by food
sensitivities, usually because of eating too
many processed foods. Antibiotics can have
long-term deleterious effects on the digestive
tract. Stomach ulcers are most commonly
caused by H. pylori (a bacterium) or longterm use of the drug ibuprofen.
THE DOWNSIDE OF
DRUGSTORE REMEDIES
Heartburn, GERD, and acid indigestion
are most commonly treated with antacids
or two other classes of drugs, called
proton-pump inhibitors or H2 blockers,
which work by reducing acid production
in the stomach. However, these drugs
reduce absorption of some nutrients,
including vitamin B12, vitamin C, magnesium, and likely many other nutrients.
The risk of becoming deficient in vitamin
B12 increases sharply after two years of
taking acid-blocking drugs, according to
an article in the Journal of the American
Medical Association.
WHAT NOT TO EAT
Skip fast foods and convenience foods, as
well as soft drinks. It’s unusual for people
to develop upset tummies while eating
wholesome natural foods.
LEAKY GUT SYNDROME
Is it indigestion … or something more?
Leaky gut syndrome, also called intestinal hyperpermeability, refers to a
weakening of the intestinal barrier that allows incompletely digested food
to be absorbed into the bloodstream, then triggering an abnormal immune
response. Symptoms include bloating, gas, cramps, and aches and pains.
The disorder occupies a gray area in medicine, with some doctors insisting that it exists and others arguing that it does not. Despite the broader
controversy, it can and does occur in people with celiac and Crohn’s disease. It may be caused by a variety of factors, including excessive alcohol
consumption and the use of antibiotics, ibuprofen, and other drugs.
If you suspect that you suffer from leaky gut syndrome, try to first
wean yourself off alcohol and medical drugs if necessary. Avoid foods that
may be exacerbating symptoms—food sensitivities are common in leaky
gut syndrome. And try supplements that promote the healing of the gut,
including L-glutamine, probiotics, marshmallow, and slippery elm.
28 amazing wellness | WINTER 2015
SUPPLEMENTS TO TRY
Quite a few supplements have been shown
to help with a variety of digestive complaints.
Probiotics and enzymes may be the most
important, and should provide some benefits for any digestive tract problem.
Z PROBIOTICS. Your digestive tract is home
to 10 times more bacteria than all the cells
in the rest of your body. The predominant
species are influenced by your eating
habits, with vegetables and whole foods
supporting a healthy, diversified number
of species. Perhaps the greatest damage to
this environment comes from antibiotics,
which destroy both good and bad bacteria,
leading to diarrhea and possible secondary
infections. Even worse, some research
has shown that antibiotics can damage
mitochondria, the energy-producing parts
of cells. One recent study—the latest of
many—found that high-dose probiotics
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halved the risk of antibiotic-induced
diarrhea. Dose: Opt for a formula that
contains three or four different strains
of probiotics, including Lactobacillus and
Bifidobacteria, and follow label directions.
Z DIGESTIVE ENZYMES. Supplemental
enzymes, including pancreatin, papain,
bromelain, trypsin, and chymotrypsin,
enhance those your own body makes and
aid your digestion of food. For example,
alpha-galactosidase supplements improve
the breakdown of legumes to minimize flatulence. Some enzyme products are highly
specialized, such as depeptidyl peptidase IV
(DPP-IV), which breaks down gluten. While
this enzyme is not likely to protect you from
the gluten in bread or pasta, it will likely
offer some protection against accidental
cross-contamination of your food. Dose:
Unless you have a very specific need, select
a product containing at least four to six different enzymes and follow label directions.
Z L- GLUTAMINE. One of the 20 most important dietary amino acids, L-glutamine is
frequently used by nutritionally oriented
physicians to help heal the digestive tract,
particularly the intestine. It specifically
improves gut structure and function. Dose:
1 gram three times daily.
Z HERBS. Several herbs have a long history
of helping with digestive disorders. Slippery elm (Ulmus fulva) contains mucilage,
which is believed to coat the esophagus
and reduce GERD- and heartburn-related
pain. Marshmallow forms a protective
layer in the digestive tract. DGL licorice
(Glycyrrhiza glabra) is aanti-inflammatory
and may ease heartburn. And ginger
(Zingiber officinale), is a powerful antiinflammatory. Dose: Products vary, so
follow label directions.
Jack Challem, aka “The Nutrition
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more than 20 books on health and
nutrition, including The Inflammation
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health q & a your health questions answered
BY JONNY BOWDEN, PhD, CNS
PALEO DIET MYTHS, BUSTED
Q
Is the Paleo diet a healthy way to
go or just another fad? — JACK T., DALLAS
THE THEORY BEHIND THE PALEO DIET
becomes clear if you think, for a minute,
about the giraffe.
Giraffes, with their majestically long
necks, evolved to thrive in a particular
environment. In their natural habitat, the
tastiest food you can imagine—assuming you are a giraffe—are the nourishing
leaves that grow on the upper branches of
a food environment that existed for
most of the 2.6 million years the human
genus has been around. Food you could
hunt, fish, gather or pluck. Nutritionist
Patrick Quillan once labeled this diet
the “factory specified fuel” for humans.
It’s been the diet of homo sapiens for at
least 100,000 years.
What you will be
eating is lots of
meat, poultry and
fish, nuts, fruits,
and vegetables.
acacia trees. These trees easily grow to 30
feet. Giraffes with shorter necks starve and
pass on fewer “short neck” genes. Longnecked giraffes, on the other hand, thrive
in this environment, reproducing, and
peppering the gene pool with more “long
neck” genes. When this keeps happening
over eons, you have the giraffe as we know
and love him. A perfect—if oversimplified—example of how genetics adapts to
an environment in a way that ensures the
continuation of the species.
The theory behind Paleo is that we
humans are also “genetically adapted” to
a particular kind of food environment—
32 amazing wellness | WINTER 2015
In contrast, the first supermarket
opened in 1930—less than 100 years ago—
and the first McDonald’s franchise opened
in 1953. And according to the Paleo crowd,
there’s a great disconnect between the
diet our genes are crying out for and the
diet we actually eat.
PALEO PRINCIPLES
So what should we be feeding our genes?
Well, if you follow the Paleo diet, there are
three things you won’t be eating: dairy,
beans, and grains. Additionally, sugar and
virtually all processed foods are forbidden.
What you will be eating is lots of meat,
poultry and fish, as well as berries, nuts,
fruits, and vegetables.
Paleo proponents point out that crops
like wheat, corn, and potatoes are all
products of modern agriculture (“modern”
meaning in the last 10,000 years, a mere
blip on the time clock of human development). Paleo folks feel—not without some
justification—that our genetics simply
have not had time to catch up with these
newfangled foods.
Not only are we eating foods that we
have not evolved to eat, we’re getting
the majority of our calories from them.
They’re not just occasional treats—they
are our predominant source of calories.
DOES RESEARCH SUPPORT PALEO?
There isn’t a great deal of research on Paleo
eating, so we have to rely on the clinical
experience of the many nutritionists and
health professionals who swear by this
way of eating and recommend it to their
clients. Admittedly, the collective experience of thousands of people won’t satisfy
those who need randomized, controlled,
double-blind studies before they endorse
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anything, but that doesn’t mean we
should ignore valuable clinical experience.
After all, as the late great nutritionist
Robert Crayhon used to say, “The NYC fire
department doesn’t have a double-blind
study showing that water puts out fire,
but that doesn’t mean it doesn’t work!”
People report far more energy on Paleo
than they had on their former (usually
bad) diets. Weight loss is also common.
Some Paleo gurus—like Robb Wolf, for
example, author of The Paleo Solution—
originally turned to Paleo to conquer
serious gut problems. Many of these folks
report improved digestion and elimination,
and a noticeable boost in well-being.
Although Paleo and “low-carb” do not
mean the same thing, the eating plans do
overlap. But you can eat far more carbohydrates on Paleo than you’d ever get away
with on the Atkins diet, where carbs can
be limited to as little as 20 grams a day.
Low carb expert and researcher Professor Jeff Volek, PhD, RD, estimates that the
average Paleo dieter consumes about 30
percent of calories from carbohydrates.
All vegetables and all low-sugar fruits like
berries and apples are virtually unlimited
on Paleo, which alone distinguishes it from
most classic low-carb plans.
TO BEAN OR NOT TO BEAN?
One area of controversy about Paleo is the
ban on beans. The reason given for the
“off limits” sign on beans and legumes is
that these foods contain compounds called
lectins that can cause inflammation. But
beans and legumes are great sources of
fiber and antioxidants. And some experts
think lectins may not be as harmful as
believed. “From my experience treating
thousands of patients over the years, only
about 10 percent of them react to lectins,”
says Steven Masley, MD, director of the
Optimal Health Center in Florida and
author of The 30-Day Heart Tune-Up.
Luckily, Paleo is fairly forgiving. Even
Wolf told me that he doesn’t stick to the
program 100 percent of the time, and
orthodox Paleo proponents like Loren
Cordain allow for about three “off-duty”
meals a week where you can wander away
34 amazing wellness | WINTER 2015
According to Paleo
principles, beans
and legumes may
cause inflammation.
from the basics. Some Paleo gurus have
even confessed to me—off the record—
that they’ll frequently experiment with
beans for some of their clients. I haven’t
found any, however, who endorse grains,
dairy, or sugar.
ARE THERE ANY CAVEATS?
There are a couple of things you should be
aware of before you embark on this plan.
Chris Kresser, LaC, author of Your Personal
Paleo Code, points out that in a few cases,
making a quick switch to Paleo may bring
about some digestive problems and sugar
cravings. Kresser thinks—and I agree—
that in the majority of cases, people who
find themselves with digestive issues on
Paleo probably had them before they
started this way of eating. The symptoms
may suddenly become more noticeable on
a healthier diet because they were being
hidden by poor eating habits.
I’ll explain. Consider what happens
when you stop smoking—many people
feel a lot of anxiety. But that anxiety was
present before—you just didn’t notice it as
much because you were smoking. Smoking
was compensating for that anxiety, an
attempt to “self-medicate.” When it comes
to stomach issues, the same is sometimes
true. For example, someone with low stomach
acid may be unconsciously compensating
by eating fewer foods that require stomach
acid in order to digest them properly. Or
a diet high in simple, empty carbs may be
hiding low enzyme activity. Or a low-fiber
diet may be hiding chronic inflammation
in the gut. (“Consuming large amounts of
insoluble fiber when your gut is inflamed
is like rubbing a wire brush against an
open wound,” says Kresser.)
So in a way, unhealthy food choices
may do the same thing that cigarette
smoking does for anxiety—prevent you
from noticing things like inflammation or
digestive problems that were there all the
time. That doesn’t mean those unhealthy
choices were good ones. It just means they
were successful in suppressing the overt
symptoms of your underlying problems.
Kresser points out that gut problems
like low stomach acid, decreased enzymes,
and gut inflammation have several causes,
such as parasites, bacteria, or fungi. Going
Paleo won’t necessarily eliminate these
problems, and they should be worked on
with a good health practitioner.
THE BOTTOM LINE
David Katz, MD, director of Yale’s Prevention
Research Center, recently reviewed popular
diets to find out if they had anything in
common. They did. “The best (diets) push
real foods that are minimally processed or
direct from nature,” he says.
And at the end of the day, that’s exactly
what Paleo is about. Real food. Food your
grandmother’s grandmother—and her
grandmother before her—would have
recognized. That, after all, is the basis of
every healthy diet ever invented. It’s a
hard prescription to argue with.
Jonny Bowden, PhD, CNS, aka “the Rogue Nutritionist,” is the author, with cardiologist Stephen Sinatra,
MD, of The Great Cholesterol Myth. His program “Unleash Your Thin” can help you conquer cravings and
food addictions and is available at jonnybowden.com. Visit him at jonnybowden.com and follow him on
Twitter @jonnybowden. Do you have a health question for Jonny? Send it to amazingwellnessmag@
gmail.com. Write “Health Q&A” in the subject line.
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herbal healing get better with botanicals
BY KARTA PURKH SINGH KHALSA, DN-C, RH
HEAL WITH HYDROTHERAPY
Herbal baths, soaks, and compresses can ease pain, reduce inflammation,
and alleviate skin conditions
For a soothing bath,
use valerian, lavender,
chamomile, or hops
essential oils.
You can also apply a compress soaked in
strongly brewed mullein leaf tea or cooled
mullein leaf tea bags. This herb can also
be useful as a compress for nerve conditions such as facial neuralgia.
CALENDULA heals burns, rashes, and
inflammatory skin lesions. Traditional
herbalists recommend it for acne, chickenpox blisters, cold sores, chafing, stings,
and even varicose veins. Make a compress
with calendula tea, or fresh or dried
chopped calendula flowers moistened
with water.
BATHS AND SOAKS
HERBAL-BASED HYDROTHERAPY INVOLVES
preparing herbs in water in some form,
and bringing that herb-infused water
in contact with the body. For example, a
compress such as a cloth soaked in hot,
strongly brewed herbal tea, and applied
to skin can relax tight muscles and dilate
blood vessels in skin, while cold compresses
constrict those vessels. Herbal essential oils
may also be diluted and used in a compress. A similar preparation, a poultice,
is a thick, sticky mass of herbs (fresh or
powdered) mixed with warm water or oil
and applied directly to the skin.
COMPRESSES
A GINGER compress is a time-honored
remedy for sore joints, as it helps to bring
blood to an area to help speed healing. In a
recent study, researchers evaluated changes
in symptoms before and after topical ginger
treatment for adults with moderate-tosevere osteoarthritis. Twenty adults with
chronic osteoarthritis received seven
consecutive days of topical ginger treat-
36 amazing wellness | WINTER 2015
ments by trained nurses. The participants
then self-administered the ginger treatments for 24 weeks. A decline in pain and
fatigue was reported after just one week of
treatment, and progressively reduced over
the following 24 weeks of self-treatment.
Researchers concluded that topical ginger
treatment has the potential to relieve
symptoms and increase independence in
people with chronic osteoarthritis.
Ginger compresses also work well for
carpal tunnel wrist pain, and applications
have been recommended by some herbalists over the kidneys (lower back) to aid in
detoxification.
Simmer the fresh herb (about ½ cup
grated or sliced) or brew a strong batch of
ginger tea. Soak a washcloth in this preparation and apply as needed.
MULLEIN LEAF is used to treat muscle
spasms, painful joints, hemorrhoids, skin
rashes, frostbite, and eczema when applied in a compress. The emollient leaves,
raw or steamed, bring relief and speed
healing when applied to trouble spots.
ESSENTIAL OILS can calm frazzled nerves.
For a soothing bath, use valerian, lavender, chamomile, or hops essential oils.
Rose or elderflower relieve inflammation,
and peppermint is often used to calm
irritation and inflammation.
Treat tired feet to a soothing foot soak
with an herbal decoction or essential oil
blend. Try chamomile, along with peppermint, thyme, or sage. These herbs not only
soothe and refresh, but also discourage
the growth of harmful bacteria.
GARLIC also works well as a topical preparation. Paul Bergner, clinical director
of the Rocky Mountain School of Herbal
Studies in Boulder, Colo., says his favorite
remedy for athlete’s foot is a twice-daily
garlic foot bath. To make a garlic foot
bath: Crush about 6 cloves of garlic with
a knife and boil in one quart of water for
three minutes. Let water completely cool,
and soak feet for 30 minutes.
WITCH HAZEL has been shown in several
studies to be strongly anti-inflammatory,
comparable to low-dose cortisone. Add to
a foot bath to ease red, swollen, painful
feet associated with foot fungus or other
foot-related woes.
Karta Purkh Singh Khalsa, DN-C, RH, who specializes in
Ayurveda and herbalism, has more than 40 years’ experience in holistic medicine. His website is kpkhalsa.com.
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30 DAYS TO
38 amazing wellness | WINTER 2015
r
e
i
h
t
l
A hea HEART
THE
The latest research shows it’s
possible to reduce arterial
plaque—a major cause of heart
disease—in as little as one
month. What you need to know
“
Half the people who die of heart disease have normal cholesterol. How
helpful is that?” says Steven Masley,
MD, author of The 30-Day Heart Tune-Up:
A Breakthrough Medical Plan to Prevent and
Reverse Heart Disease. More importantly, he
says, “Plaque is what causes heart disease.”
Plaque constricts arteries, reducing the flow
of oxygen and nutrients, and can trigger
clots that lead to heart attacks and strokes.
Plaque levels can be tested with a noninvasive Carotid Intima Media Thickness
(CIMT) ultrasound scan, but few doctors
use it and insurance plans don’t cover the
cost. But even without the test, plaque can
be controlled and even reversed.
Masley’s heart tune-up plan is based
on his research, in which more than 100
patients were able to reduce and reverse
plaque with a strategy that includes eating the right foods and taking hearthealthy supplements.
BY VERA TWEED
WINTER 2015 | amazing wellness
39
7 VITAL HEART NUTRIENTS
You can get most of these important nutrients from a good quality multivitamin.
Additional supplements for fish oil, fiber,
and possibly vitamin D and magnesium
may be required.
1
FIBER
“If fiber intake long-term has been
about 30 grams per day, almost no one
gets heart disease,” says Masley, especially
if the person is also physically fit. But the
average American gets only 12–14 grams
of fiber daily. It’s quite realistic to get
enough from a combination of fiber-rich
foods and fiber supplements. (Go to amazingwellnessmag.com for a list of recommended foods and fiber gram counts.)
To start your day,
try a satisfying shake
that will get you about
halfway to the 30-gram
mark. Blend a cup of berries; a scoop of your favorite
protein powder; almond milk;
and a tablespoon of chia seeds, flaxseeds, psyllium, or a fruit and vegetable
fiber powder.
2
FISH OIL
“Fish oil has been shown in several
studies to decrease risk of heart disease
and sudden death—it’s just so important,” says Masley, “but more than half of
Americans don’t meet their needs.” If you
don’t eat low-mercury,
cold-water fish, such
as wild salmon, herring,
or sardines, at least two
or three times per week,
take enough fish oil to get
1,000 mg daily of EPA and DHA.
Freshness is key, as fish oil can
become rancid over time. Masley recommends testing one pill in a bottle by pricking the capsule with a needle and tasting
the oil. “It isn’t lemonade, but it should taste
pleasant,” he says.
3
MAGNESIUM
“If you take a calcium supplement
without magnesium, it can make a mag-
STATIN ALTERNATIVES: NIACIN and CITRUS FLAVONES
Cholesterol-lowering statin drugs such as Crestor (rosuvastatin) and Lipitor (atorvastatin) are ubiquitous these days, and more
are being prescribed each year. But questions remain about their safety and effectiveness, and they come with their share of
side effects, including decreased liver function, interference with the manufacture of coenzyme Q10 (CoQ10), rhabdomyolysis
(the breaking down of muscle tissue, which can be fatal), nerve damage, impaired mental function with prolonged use, possible
increased risk of cancer and heart failure with long-term use, fatigue, and weight gain.
Fortunately, there are natural alternatives to statin drugs, including these two stand-outs.
NIACIN: Since the 1960s, niacin (vitamin B3)
NIACI
has been known to be effective in lowering
blood cholesterol and triglyceride levels.
In fact, in numerous clinical studies
niacin has demonstrated better overall
results in reducing risk factors for coronary heart disease than other cholesterollowering agents—including statin drugs.
Niacin typically lowers LDL cholesterol levels
by 16–23 percent while raising HDL cholesterol levels by
20–33 percent. These effects, especially the effect on HDL,
compare quite favorably with conventional cholesterol-lowering drugs. In addition, some studies have shown that niacin
used in conjunction with statins significantly improves patient
outcomes, as opposed to using statins alone.
Nonetheless, many people are reluctant to use niacin. The
chief reason is that at the levels recommended to lower cholesterol (1,200–3,000 mg per day), it causes a hot, itchy skin
reaction known as the “niacin flush.” This problem has been
overcome with the development of timed-release “no flush”
preparations, shown to be extremely well tolerated with no
serious side effects.
40 amazing wellness | WINTER 2015
CITRUS FLAVONES: Citrus polymethoxlyated flavones work by blocking the
enzymes in the liver responsible for
manufacturing cholesterol and for
triglyceride production. For example,
they have been shown to decrease
the production of apolipoprotein B,
a structural protein needed for endogenous synthesis of LDL cholesterol.
Sytrinol and Bergamonte are special extracts of oranges
standardized for their polymethoxylated flavonoid content.
These highly concentrated extracts have been shown to lower
total cholesterol, LDL cholesterol, and triglyceride levels.
Clinical results have shown that Sytrinol and Bergamonte
exert effects very similar to statin drugs, but without side
effects. Specifically, they have been shown to lower total
cholesterol levels up to 30 percent, LDL cholesterol levels up
to 27 percent, and triglyceride levels up to 34 percent within
4–12 weeks of use. The recommended dosage for Sytrinol is
150 mg twice daily. For Bergamonte, the dosage is 500 mg
once or twice daily.
—Michael T. Murray, ND
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nesium deficiency worse,” says Masley.
Common symptoms of magnesium
deficiency include migraines, constipation,
muscle cramps, heart palpitations, and
high blood pressure. If you have any of
these, take 200–400 mg of magnesium
one to two times daily. Magnesium can
cause loose stools, so start with a lower dose.
Look for an absorbable form of the
mineral that’s easy to digest, such as
chelated magnesium, magnesium glycinate,
or magnesium malate.
4
VITAMIN D
We don’t typically get enough sun
exposure to make sufficient amounts, even
in warm climates, yet vitamin D is essential for heart, immune system, and bone
health, as well as cancer risk reduction.
Take 1,500–2,000 IUs daily.
5
VITAMIN K
If you’re deficient in vitamin K—and
most Americans are, says Masley—calcium will shift from your bones to your
arteries, where it’s harmful. Eating a daily
cup of cooked green vegetables, such as
broccoli, kale, or spinach, will give you between 250 and 1,000 mcg, but most people
don’t get enough. In a supplement, take
250 mcg daily of vitamin K1 or K2.
6
ZINC
“If you’re zinc deficient, that’s a very
powerful predictor of arterial plaque,”
says Masley. The underlying mechanism
is likely this: Lack of zinc contributes to
prediabetes, also called metabolic syndrome, which includes high blood sugar,
an inability to utilize insulin (insulin
resistance), high blood pressure, and a pot
belly. These factors lead to heart disease
and an overall shorter lifespan.
Oysters, crab meat, pumpkin and squash
seeds, wheat germ, lean grass-fed beef, and
cocoa or dark chocolate are all good food
sources. In a supplement, women need at
least 12 mg daily and men require at least
15 mg, amounts that can be found in many
high-quality multivitamins and single
supplements.
42 amazing wellness | WINTER 2015
HEAL YOUR HEART WITH HERBS
—AND A LITTLE “Vitamin L”
Naturopath Beverly Yates, ND, discusses the best herbs
for heart health, as well as the importance of living
a balanced lifestyle
a stronger heart
“Across the board, hawthorn is great for the heart,” says Beverly Yates, ND, a licensed
naturopath in Northern California and author of Heart Health for Black Women: A Natural
Approach to Healing and Preventing Heart Disease. “Research shows it supports stronger oxygenation and flow and contains flavonoids that help support cell wall integrity
and combat free radicals. It keeps blood pressure in the normal range. And if there is
any weakness of the heart, it helps to strengthen the heart. It’s a go-to.”
cholesterol control
“Cholesterol is not sticky, so it won’t cause you trouble unless
inflamed,” says Yates. She recommends anti-inflammatory herbs
turmeric and Japanese knotwood. Like red wine, Japanese
knotwood is a natural source of heart-healthy resveratrol. “People
don’t have to drink 10 bottles of wine to get the benefits
of resveratrol,” says Yates.
Yates advises taking a combination of dandelion, artichoke,
and Coleus forskohli to promote healthy cholesterol levels, boost
HDL (good), and mitigate bad cholesterol. “Research shows that
ginger, hawthorn, and turmeric help to modulate and improve
cholesterol, making it less likely that unhealthy cholesterol levels
will become deadly,” she says.
What about cholesterol-lowering statin drugs? Going on a statin should not
be a knee-jerk decision, warns Yates. “There are certain kinds of cholesterol that
don’t pose a problem—women tend to have more HDL cholesterol than men,
for example—so their overall cholesterol might be high, but it’s good cholesterol.
Before you go on a statin, take an inflammatory marker test. If you don’t have
lipoprotein (a), or LPa in the blood, a known risk factor for cardiovascular
disease and stroke, it isn’t likely that cholesterol will be a problem.”
a healthy lifestyle and healthy relationships
The pressures of modern life can take a toll on our hearts. “I used to recommend
people start taking herbs at 60, but now I recommend them to people in their 30s and
40s—particularly if you have a family history of heart disease or a type-A personality,”
says Yates. “A lot of people today are stressed, eat what’s convenient, don’t exercise,
and may or may not drink too much,” she continues, adding that the herbs she recommends to clients can mitigate some of these deleterious effects.
People should feel “encouraged and not discouraged” when it comes to making
improvements in their lifestyles, says Yates, acknowledging that it’s difficult to make
radical changes overnight. “Focus on nutrition one week, for one meal a day. The next
week walk every day for a half-hour, the next week do something fun for 10 minutes
a day that’s not toxic—look at a beautiful sky, text a loved one you haven’t talked to
in a while, do a crossword.” And she feels that it’s important to live a life of balance.
“Do meditation, prayer, yoga—whatever feels right for you—and foster healthy
relationships, she says. “I believe in the healing power of vitamin L (love).”
7
COQ10 CoQ10 is another important
nutrient for heart health. The body’s
levels of CoQ10 decline naturally with age,
so supplements are essential, especially if
you are taking a statin medication for high
cholesterol. Even modest dosages of various
statins have been shown to lower blood
levels of CoQ10 considerably. Researchers
have concluded that inhibition of CoQ10
synthesis by statin drugs could explain the
most commonly reported side effects, especially fatigue and muscle pain, as well as
the more serious side effects such as severe
muscle damage (rhabdomyolysis). CoQ10
supplementation in subjects on statin
drugs has been shown to reduce markers
of oxidative damage and improve tolerance
to these drugs. The recommended dosage is
100 mg twice daily if taking a statin.
PLAQUE-FIGHTING FOODS
According to Masley, these are the most
important foods for fighting plaque:
Z Healthy Fats: Olive oil, fish and
other types of seafood, almonds, pecans,
pistachios, walnuts, and hazelnuts,
including nut butters and oils.
Z Clean, Lean Protein:
Organic, grass-fed lean
poultry and beef, and
organic, grass-fed,
low-fat dairy.
MAITAKE BENEFITS HIGH
BLOOD PRESSURE
Research published in the International Journal of
Medical Sciences concludes that two types of maitake mushroom extracts sold as supplements (SX-Fraction and D-Fraction)
may lessen age-related hypertension. The animal study showed that
over a period of four months, both
extracts helped to stop the elevation of systolic blood pressure.
The study also concluded that the
extracts reduced inflammation, another heart disease risk factor. Try:
Mushroom Wisdom SX-Fraction.
Use chili, curry
powder, Italian
herbs and spices,
and other seasonings
to make food
taste great.
NEW CHAPTER Zinc Food
Complex is cultured in live
NORDIC NATURALS
Ultimate Omega delivers a
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therapeutic dose of omega-3s
(1,280 mg per dose), and has
been shown in research to
promote healthy lipid levels.
vascular support and helps
promote increased blood flow
and energy—plus, it’s gluten-,
wheat-, and dairy-free.
Z Beneficial Beverages: Green tea,
cocoa, and dark chocolate, and if you drink
alcoholic beverages, red wine in moderation
(no more than 1–2 glasses daily).
Z Flavor: Use chili; curry powder (a
blend including turmeric, coriander, and
cumin); Italian herbs and spices such as
oregano, rosemary, and thyme; and other
seasonings to make food taste great.
On the flip side, foods such as sugar
and flour increase the odds of prediabetes,
inflammation, and plaque production.
Most people should avoid them. But healthy,
fit people may benefit from nutrients found
in whole-grain flour, says Masley.
“There’s a ton you can do to decrease your
risk, stop plaque growth, and tune-up your
energy, your waistline, and your sex life.”
says Masley. “And who doesn’t want that?”
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Amazing Wellness contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge
that empowers people to lead better lives. Tweed lives in Los Angeles.
44 amazing wellness | WINTER 2015
Welcome to the New You.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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48 amazing wellness | WINTER 2015
SKINNY
SMOOTHIES
BY DANIELLA CHACE, MSC, CN
I
F YOUR NEW YEAR’S RESOLUTION is to lose weight, here is a simple way
to kick-start weight loss and keep your resolution all year long.
Simply whip up a nutrient-dense weight-loss smoothie each
day. This little habit is easy enough to maintain throughout the year. By
adding these proven fat-reducing nutrients to your routine, you will be
infusing your body with compounds that improve metabolism, reduce
water weight, and increase fat release. Drinking smoothies is a delicious
and satisfying way to support weight loss.
Smoothies can provide a little pick-me-up during the day, and by adding extra protein, they can replace meals. They are especially effective in
the morning. By getting an early boost of nutrients and protein, you’ll
be starting the day off right and be ready for anything. Eating
breakfast also helps those who’ve lost weight keep it off.
Studies have found that those who miss their morning
meal are four times more likely to be obese.
WINTER 2015 | amazing wellness
49
Slimming Ingredients
Certain herbs, seeds, and other smoothie
additions contain weight-loss supportive
nutrients. A few to have on hand:
Apples. Glutathione, a powerful detoxifier
in apples, was found in several recent
studies to increase levels of healthy antioxidant enzymes in the blood of those who
eat the fruit daily. These enzymes protect
the body from environmental toxins that
are linked to obesity. Apples also contain
ursolic acid, shown to increase muscle
while reducing body fat.
Avocados, nuts, and seeds contain
EFAs (essential fatty acids), healthful fats
that we need for many body processes,
including nerve protection, healthy skin
and hair, and enzyme development. Just
1 gram of EFAs per day increases the production of fat-burning enzymes.
Herbs, particularly rosemary, oregano,
sage, thyme, holy basil, and peppermint,
contain rosmarinic acid, a naturally
occurring phenol antioxidant that
supports metabolism and reduces water
weight. Additionally, basil, peppermint,
rosemary, oregano, and thyme are all
rich sources of ursolic acid.
Turmeric. Curcumin, the active compound in turmeric, is a powerful antiinflammatory agent that helps us excrete
excess water weight. It adds a bit of golden
color and tannic flavor that tones down
the sweetness of fruit in smoothies.
Green tea. EGCG (epigallocatechin gallate)
is a polyphenol found in green tea that
supports the production of the weight-loss
hormone noradrenaline. This hormone
increases fat-burning and modulates
dietary fat absorption and metabolism.
Brew up a batch of green tea and keep it
in a pitcher in the refrigerator to add to
smoothies, or make green tea ice cubes
and add to smoothies before blending.
metabolism. Amino acids are also needed
for production of dopamine and serotonin
that give us the feeling of being full and
content. Studies show that increasing
dietary protein reduces the appetite and
sugar cravings. Adding protein (e.g.,
hulled hemp seeds, chia seeds, and protein
powder) to smoothies supplies the amino
acids we need for efficient weight loss.
Probiotics help us replenish the healthy
bacteria that live in the gut and play a
significant role in orchestrating metabolic
function. They adhere to the intestinal
lining, where they help with digestion
and detoxification, and support the
metabolism of phytochemicals (natural
plant nutrients). Researchers have discovered
a correlation between higher levels of
gut flora (probiotics and prebiotics) in
the digestive tract and weight loss. You
can get these important organisms via
cultured products, including yogurt, kefir,
cultured coconut milk, and supplements.
Protein-rich foods reduce food cravings
and provide the amino acids that drive
WEIGHT-LOSS BOOSTERS and SUGGESTED AMOUNTS
TURMERIC
HERBS
¼–1 tsp.
¼ cup
fresh
leaves
PROBIOTIC
SUPPLEMENTS
1 tsp.
powder;
CULTURED
FOODS
½ cup
50 amazing wellness | WINTER 2015
APPLES
NUTS
AVOCADO
½–1 cup
with skin
1 Tbs.
¼ avocado,
peeled and
pitted
HULLED
HEMP SEED
2 Tbs.
CHIA SEEDS
GREEN TEA
2 Tbs.
(to taste)
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HESTIA’S LOVE POTION
ICED COFFEE WHIP
SERVES 2
SERVES 1
Named for the Greek Goddess of the hearth, this
rich smoothie gets its sweet tang from cherries.
This smoothie is similar to a decadent frosty
frappé, but full of protein.
1 cup frozen tart cherries
½ cup hemp milk
½ cup carrot juice
½ cup ice
½ cup ice
2 Tbs. protein powder
2 Tbs. chia seed
2 Medjool dates
1 tsp. lemon juice
1 Tbs. instant coffee
Combine all ingredients in a blender or food
processor and blend until smooth. Drink
immediately.
Combine all ingredients in a high-power
blender or food processor and blend until
smooth. Drink immediately.
PER SERVING: 114 cal; 3 g pro; 3 g fat (0 g sat fat);
19 g carb; 39 g sod; 5 gm fiber; 9 g sugars
PER SERVING: 225 cal; 13 g pro; 1.5 g fat (0 g sat
fat); 43 g carb; 191 g sod; 3.5 gm fiber; 34 g sugars
The instant coffee
used in this recipe
is just as effective
as regular drip
coffee in decreasing the risk for type
2 diabetes. Hemp
milk provides a
creamy texture and
is rich in healthful
EFAs (essential
fatty acids) that
help to hydrate
and reduce inflammation.
Instant
coffee
can be stored in
the freezer for
up to a year.
Tart
cherries
contain anthocyanins and salicylates that reduce
inflammation
and pain.
52 amazing wellness | WINTER 2015
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Add ½ cup of
ice if you like your
smoothies cold
and slushy.
HOLY BASIL ELIXIR
SERVES 1
This is a simple and delicious blend of fresh
herbs and apples that is the perfect daily
afternoon smoothie for its medicinal support
of weight loss.
½ cup unfiltered apple juice
¼ frozen banana
¼ cup fresh holy basil leaves
(available at ethnic grocers)
1 Tbs. chia seed
Combine all ingredients in a high-power
blender or food processor and blend until
smooth. Drink immediately.
PER SERVING: 139 cal; 2 g pro; 3 g fat (0 g sat fat);
26 g carb; 5 g sod; 4.5 gm fiber; 18 g sugars
PINEAPPLE POM
SERVES 2
This cocktail is sweet and tart with a light
coconut taste. The sweet intensity of pineapple
is the perfect pairing with the tart of pomegranate seeds.
1 cup coconut water
½ cup ice
½ cup pineapple
¼ cup pomegranate seeds
2 Tbs. chia seed
Combine all ingredients in a high-power
blender or food processor and blend until
smooth. Drink immediately.
PER SERVING: 111 cal; 2 g pro; 3.5 g fat (0 g sat
fat); 19 g carb; 10 g sod; 5 gm fiber; 11 g sugars
54 amazing wellness | WINTER 2015
Coconut water
has a light coconut
flavor, about half
the calories of
fruit juice, and is
rich in the mineral
potassium.
Pomegranate
seeds and their
juice are rich
sources of polyphenols that help
reduce inflammation by disrupting
the inflammatory
signaling pathways.
editors’ picks:
SMOOTHIE BOOSTERS
BLUEBERRY FAIRY
WILD BLUE JUICE
Serves 1
Serves 1
Either wild blueberries
or huckleberries can be used
in this tart, slightly sweet and
refreshing smoothie. Dense
antioxidant polyphenols give
this drink its rich purple color.
This luscious smoothie is
fragrant and earthy.
½ cup frozen wild
blueberries
½ cup ice
½ cup blueberry nectar
1 Tbs. chia seed
Combine all ingredients in a
high-power blender or food
processor and blend until
smooth. Drink immediately.
Wild blueberries
contain phytochemicals that
help to alleviate
hyperglycemia
(high blood sugar)
and improve
metabolism. Wild
blueberries are
preferable to
cultivated (common) blueberries,
as they have a
richer flavor and
twice the antioxidants.
½ cup carrot juice
½ cup wild frozen
blueberries
½ cup ice
2 Tbs. hulled hemp seed
Hulled hemp seeds
provide omega-3
fatty acids that
support weight
loss in several
ways, including
by boosting mood
and reducing
cravings for
unhealthy fats.
Combine all ingredients in a
high-power blender or food
processor and blend until
smooth. Drink immediately.
PER SERVING: 188 cal; 7.5 g pro;
8 g fat (0 g sat fat); 20 g carb; 77
g sod; 3 gm fiber; 5.5 g sugars
Almased, made from
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skim milk yogurt, and
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insert first for best results.
NATREN Mega Dophilus
helps replenish healthy
gut bacteria to assist with
weight loss and detoxification, and the powdered
form makes for an easy
smoothie ”boost.“
PER SERVING: 145 cal; 1.7 g pro;
3 g fat (0 g sat fat); 28 g carb; 11
g sod; 7 gm fiber; 18 g sugars
FLORA Udo’s Choice
3-6-9 Oil Blend features
an ideal ratio of omega-3s,
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well with smoothies or
juices. Try stirring into
yogurt or drizzling over
vegetables, too.
ORGANIC INDIA Tulsi
Green Tea combines green
tea with tulsi (holy basil).
Try freezing the brewed tea
in ice cube trays to add to
blender drinks.
SUNWARRIOR Vanilla
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powder with a complete
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with most liquids.
Daniella Chace, MSc, CN, is a Seattle-based nutritionist and the author of 20 books, including 365 Skinny Smoothies.
56 amazing wellness | WINTER 2015
Unlimited Foods
Eat as much of these as you like, with or
between meals:
Z Alfalfa sprouts
Z Artichokes and artichoke hearts
Z Asparagus
Z Baby corn
Z Bamboo shoots
Z Bean sprouts
Z Bok choy
Z Broccoli
Z Brussels sprouts
Z Cabbage
Z Carrots
Z Cauliflower
Z Celery
Z Collard greens
Z Cucumbers
Z Daikon
Z Eggplant
Z Fennel
Z Garlic
Z Ginger
Z Green beans
Z Green onions
Z Jicama
Z Kohlrabi
Z Leeks
Z Lemon juice
Z Lime juice
Z Mushrooms
Z Okra
Z Onions
Z Peppers, red and green
Z Radishes
Z Rutabaga
Z Salad greens, any type
Z Snow peas
Z Spinach
Z Summer squash (crookneck or zucchini)
Z Sunflower sprouts
Z Swiss chard
Z Tomatoes
Z Tomatillos
Z Turnip greens
Z Water chestnuts
Z Winter squash (spaghetti or pumpkin)
WINTER 2015 | amazing wellness
59
THE ADRENAL KEY
A major hormone produced by the adrenal glands, cortisol rises
when we’re under stress, which can be triggered by exposure
to pollutants, processed food, and pressure from life situations.
In a healthy state, it adjusts your metabolism to maintain an
optimum weight.
When functioning as it should, cortisol regulates certain
rhythms: more energy in the morning and the earlier part of the
day, gradually winding down in the evening for restful sleep; it
also adjusts the way we process food during each 24-hour cycle.
But when there is too much stress over a period of many years, the
daily rhythm gets disrupted, generating a vicious cycle of turning
food into the most dangerous type of body fat—visceral fat that
surrounds organs—instead of burning it for energy.
Christianson found that disruption can manifest in three ways:
Stressed, when cortisol levels are too high all day; wired and tired,
when levels are erratic and too high at night, interfering with restful
sleep; and crashed, when levels are chronically too low.
Sometimes, our bodies seem to tolerate a poor diet for many years
until a major life change adds sufficient stress to kick in cortisol
disruption. Common examples include weight gain when starting
college, getting a first job, getting married, shifting to a more stressful
job, becoming a parent, or undergoing hormonal changes later in life.
“Once your rhythm’s been disrupted, the body hangs onto it; it
doesn’t take a lot to keep it there,” says Christianson. Consequently,
weight won’t budge by simply cutting out sodas or switching to
healthier versions of our usual foods. But if you reset your rhythms,
it doesn’t take a superhuman effort to keep them on track.
HOW THE RESET DIET WORKS
As you might expect with a weight-loss
diet, Christianson’s reset consists of
unprocessed, whole foods that are dense
in nutrients, rather than calories. But it
also has a unique characteristic: carb timing. “You can use carbohydrates almost as
a trellis or a guide to move cortisol back to
its healthy rhythms,” he says.
Christianson’s research uncovered this
seemingly simple but powerful fact: Carbs
eaten early in the day are preferentially
stored as visceral belly fat that surrounds
organs, much more so than carbs eaten
later in the day. And visceral fat actively
perpetuates disrupted cortisol rhythms
and weight gain.
Breaking the cycle requires a completely
new perspective on breakfast. Instead of
cereal, breakfast pastries, or other traditional, carb-rich fare, the first meal of the
day needs to be the lowest in carbs. “Quit
thinking of breakfast as breakfast,” he says,
“and just have good food, even leftovers
from your evening meal.”
To make the diet convenient, he recommends morning smoothies with 24 to 35
grams of protein, or even a soup (see Breakfast Soup recipe, p. 62). The amount of carbs
increases somewhat for lunch, with dinner
having the most, from beans, brown rice,
quinoa, or a combination of these. Plus,
copious amounts of many vegetables (not
potatoes) can be eaten any time, with or
between meals (see Unlimited Foods, p. 59).
Here’s a sample day’s menu:
60 amazing wellness | WINTER 2015
Breakfast
Protein Shake
Lunch Mixed
Salad
If you need a
sweetener, use stevia
or monk fruit. If
you aren’t used to
eating much fiber,
start with a smaller
amount of chia or
flax seeds. Blend
with ice and water:
For salad dressing,
use 1 Tbs. of olive oil
plus vinegar of your
choice.
1 serving protein
powder
(unsweetened,
with 23 to 35
grams protein)
½ cup raspberries
2 Tbs. chia or
ground flax
seeds
¼ cup canned
navy beans
Unlimited greens
and other
low-starch
veggies from
the Unlimited
Foods list
1 palm-sized piece
of salmon or
chicken
½ cup canned
kidney or garbanzo beans
Dinner Stir Fry
Fruit Choices
Choose any type of
lean meat, preferably organic and free
range. For a vegan
meal, replace meat
with a fermented soy
food.
If you want to lose
weight as quickly as
possible, Christianson recommends
eating fruit (aside
from berries in
smoothies) no more
than two or three
times per week.
Some good choices
would be a medium
apple or pear, or a
cup of cantaloupe
or honeydew melon
cubes.
3-4 ounces of meat
or chicken
Unlimited veggies
from the Unlimited Foods list
Tamari soy sauce,
ginger, galic,
and 1 tsp.
toasted sesame
oil for stir frying
1 cup cooked
brown rice or
quinoa
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THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
© 1995 - 2014 Beast Sports Nutrition. All Rights Reserved
BOOST
3 TYPES OF FIXES
Disrupted cortisol rhythms manifest in
three different ways. For all of these, Christianson recommends the reset diet plus
vitamin D (2,000 IU daily, or better yet,
get tested) and magnesium (250–600 mg
daily with food). He also advises a leisurely
weekend hike or bike ride, preferably with
friends, for at least 2.5 hours a week.
In addition, Christianson has identified
specific adrenal tonics and types of exercise for each situation:
Stressed
Cortisol levels are chronically too high,
and you can feel edgy and mentally scattered, and have difficulty falling asleep.
Z LEMON BALM: In the morning, take
25–50 mg, or drink a lemon balm tea.
Z PASSIONFLOWER: In the evening, take
33–66 mg of an extract standardized to
contain 3.5 percent flavonoids, or drink
passionflower tea. If you take prescription
drugs for insomnia or depression, consult
a health practitioner, as passionflower
may also affect sleep and mood.
BEST EXERCISE: Strength training.
Wired and Tired
Cortisol and energy levels are too low in
the morning, erratic during the day, and
too high at night, making it difficult to
stay asleep throughout the night.
Z RHODIOLA: In the morning, take 100–
300 mg of an extract with 0.8 to 1.0 percent
salidroside and 2 to 4 percent rosavin.
Z ASHWAGANDHA: In the evening, take
500–1,000 mg of the powdered root in capsules. The same amount can also be taken
in the morning. Anyone taking thyroid replacement should consult a health practitioner, as the dosage may need to be adjusted.
BEST EXERCISE: Cardio, alternating between
low and high intensity.
Breakfast Soup
Crashed
Cortisol and energy levels are chronically
too low, bringing about constant exhaustion, sleep that is not refreshing, and
sometimes, cravings for sugar or salt.
Z AMERICAN GINSENG: In the morning,
take 30–100 mg.
Z CHAMOMILE: In the evening, drink it as
a tea.
BEST EXERCISE: A leisurely walk in the
morning and evening, or a slow-paced
style of yoga.
ONLINE HELP: If you aren’t sure which
category you may fall into, take the quiz at
adrenalquiz.com.
Making time for adequate sleep and
managing stress are essential to resetting
healthy cortisol rhythms, but following
the reset diet will improve your sleep and
make your body more resilient to stress.
And it can reduce the impact of hormonal
changes as women approach menopause
and men experience andropause.
GARDEN OF LIFE
Organic Golden Flax Seed
& Organic Chia Seed is
NATURAL VITALITY
Natural Calm RaspberryLemon Flavor delivers 325
perfect added to smoothies—
try it in the Breakfast Protein
Shake recipe, p. 60.
mg of calming magnesium,
and mixes easily in water for a
sugar-free anti-stress cocktail.
NATURE’S ANSWER
Adrenal Blend features
ashwagandha and rhodiola
to help balance cortisol levels
and overcome that “wired
and tired” feeling.
Serves 4
Leftovers from dinner, minus starchy sides, can
make a good, high-protein breakfast, or try
Christianson’s breakfast soup. To turn it into a
meal later in the day, add more vegetables, or
for dinner, add some quinoa or brown rice.
2 ripe avocados, pitted and peeled
1 quart organic chicken or vegetable broth
½ tsp. ground turmeric
2 chicken breasts, cooked and diced
½ tsp. ground ginger
Put avocado, broth, and turmeric in a
blender and blend until smooth. In a 2-quart
saucepan, combine the mixture with diced
chicken and ginger. Heat until warm and
serve. Leftover soup will keep in the fridge
for up to 3 days.
VEGAN VERSION: Use vegetable broth and
replace chicken with 1 package of tempeh or
1 cup of cannellini beans.
PER SERVING: 41 cal; 1g pro; 3g total fat
(<1g sat fat); 4g carb; 0mg chol; 48mg sod;
1g fiber; 1g sugars
RESERVEAGE
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YOGI TEA Honey Lavender
Stress Relief helps to
promote relaxation and ease
tension with a fragrant blend
of lemon balm, passionflower,
and lavender.
Amazing Wellness contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge
that empowers people to lead better lives. Tweed lives in Los Angeles.
62 amazing wellness | WINTER 2015
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shingles
THIS FORMERLY
RARE COMPLICATION
FROM CHICKENPOX
IS BECOMING MORE
COMMON. HERE’S
WHAT YOU NEED
TO KNOW
RECENTLY, A LARGE GROUP OF NATUROPATHS WAS POLLED, AND MANY
noted that in the past five or so years, they have seen a significant increase
in shingles cases. This has certainly been true in my practice as well.
Shingles (herpes zoster) is a reappearance of a past infection from the
varicella virus. Most commonly known as chickenpox, “wild
type” varicella is a generally mild disease that most everyone over age 30 in the U.S. remembers having as a child.
There is no question that shingles, a painful blistering
disease, affects people who had chickenpox earlier in life.
The virus infects the nervous system and becomes
“latent,” which means it never completely
goes away. The virus is then reactivated in
the form of shingles, with symptoms
including burning, itching, and
clusters of blisters. An episode
typically lasts 7–10 days, but it
can take several weeks for the
skin to look normal again.
Certain things are thought
to trigger shingles, including
stress, intense sunlight, and
toxins such as prescription
and/or recreational drugs.
WINTER 2015 | amazing wellness
65
ARE VACCINES EFFECTIVE?
The chickenpox vaccine (Varivax) became
available in 1995, but there is simply not
enough data to determine whether or
not getting the chickenpox vaccine will
consistently result in milder cases of
chickenpox and fewer occurrences of
shingles later in life. Additionally, it is not
known if the chickenpox vaccine confers
lifelong immunity. On the other hand,
children who contract the “wild type” of
the chickenpox virus are then immune for
life. Whether you opt to vaccinate your
children or expose them to the chickenpox
virus, do one or the other—getting
chickenpox for the first time as an adult is
absolutely miserable; the disease is usually
not as debilitating in children.
In general, vaccines need to be boostered
throughout life, but there is little information
about boostering the chickenpox vaccine
in adults. When the “wild type” virus was
more prevalent, many adults got automatically boostered by being near kids
with childhood chickenpox. In fact, one
theory as to why we’re seeing more cases
of shingles now is that this boostering
effect is diminishing as more parents
choose to vaccinate their children.
Since 2006, a shingles vaccine (Zostavax)
has promised reducing the likelihood of
getting shingles, as well as postherpetic
neuralgia (PHN), a condition of consistent
or recurring pain where shingles outbreaks
have occurred. The shingles vaccine contains
the varicella virus at a concentration at least
14 times that found in Varivax, and is said
to be 50 percent effective in lowering the risk
of shingles and 70 percent effective in lowering the risk of PHN. We will need at least
12–15 more years of data to know for sure.
NATURAL HEALING
There are several naturopathic approaches
to shingles. In terms of prevention, do
your best to manage stress. This generally
involves having a little fun every day, as
well as drinking enough water, getting
enough sleep, having meaningful relationships, and finding some “me” time on a
l
helpfuHOMEOPATHIC
REMEDIES
The major homeopathic remedy
for shingles is Rhus toxicodendron
(poison ivy). The zoster blisters
actually look like a bad case of
poison ivy. Rhus tox. is more likely
the right remedy for a younger
person, who finds relief from some
form of movement.
If the patient is very chilly with restless anxiety, exhaustion,
and a worsening of symptoms after midnight, then Arsenicum
album is likely to help. For a rash that is described as feeling
like a burn, Cantharis (Spanish fly) might be a good choice.
Another remedy that might be very useful is Iris versicolor
(blueflag), which seems to be most applicable to rashes
that manifest on the right side of the body. Antimonium
tartaricum is known to help resolve chickenpox lesions and
may accelerate resolution of herpes zoster. Use 1 tiny tablet
(12X and 30C potency) every 4 waking hours for a few days.
If symptoms fail to improve within a few days, consult a
licensed homeopath.
regular basis. And if you live in a low-sun
climate and are planning a trip to somewhere sunny, make sure to use sunscreen
and avoid sudden, intense sun exposure.
Many naturopathic therapies are very
effective for viral infections. Some of my
favorites include high-dose vitamin A
(50,000 IUs daily for 5 days, but no longer);
zinc (50 mg daily for 1–2 weeks); and
buffered vitamin C. If the lesions are persistent, or the problem develops into PHN,
intravenous vitamin C can lead to rapid
improvement of lesions.
Subcutaneous B12 injections (near the
blisters) are another naturopathic therapy
that has been successful for shingles, particularly when the virus is stress-induced.
Honey, applied topically, has significant
antiviral properties and is worth trying.
[Editor’s note: For best results, use Manuka
honey, a medical-grade honey.
HERBAL ANTIVIRALS
There are many herbs that are both
antiviral and analgesic, including St
John’s wort, ashwagandha, and oats.
Tinctures can be applied to the skin
(mix with castor oil first). Cover the
oil-tincture mix with a cloth, and then
with a heating pad. This often provides
relief after a few applications.
Herbal antivirals can also be taken
internally. A blend I like combines licorice,
osha, ligusticum, and astragalus.
Emily A. Kane, ND, LAc, is a naturopathic physician and acupuncturist specializing in gynecology, counseling, herbal medicine, and naturopathic manipulation (body work). Based in
Juneau, Alaska, she is the author of Managing Menopause Naturally. Visit her online at dremilykane.com.
66 amazing wellness | WINTER 2015
natural glow find your shine
BUDDING
BEAUTY
Tea’s natural antioxidant and astringent
properties make it a
perfect addition to
your beauty regimen.
Try these DIY tea
treatments for hair,
face, and body
BY ANN NIX
WANT GLOWING SKIN AND SHINIER HAIR? MAKE TEA YOUR GO-TO BREW. SIPPING TEA
imparts innumerable health benefits. And when used topically, compounds in tea—
antioxidants, vitamins and minerals, flavonols, and tannins—work to soothe, smooth,
detoxify, and invigorate. Try these DIY treatments for yourself, from Homemade Beauty:
150 Simple Beauty Recipes Made from All-Natural Ingredients by Annie Strole.
LEMON-CHAMOMILE
LIGHTENING RINSE
BLACK TEA RINSE
FOR BRUNETTE HAIR
Want to lighten your blonde hair without the
damage of bleach or peroxide? This rinse lightens and brightens your hair while soothing
your scalp.
The elements can leave brunette hair looking
washed out. This rinse naturally deepens the
color of brunette hair while adding shine.
2 cups water
6 bags chamomile tea
Juice of 1 lemon
In a medium saucepan, bring water to a
boil. Remove from heat, add tea bags, and
steep for at least 1 hour. Remove and discard
tea bags, stir in lemon juice, and transfer
mixture to a squeeze bottle or spouted cup.
On shampooed and rinsed hair, pour rinse
through, and let sit for 10 minutes. Rinse
thoroughly, and follow with conditioner.
68 amazing wellness | WINTER 2015
2 cups water
1 Tbs. jojoba oil
6 bags black tea
Bring water to a boil, and then remove from
heat. Stir in jojoba oil, add tea bags, and
let steep for at least 1 hour. Transfer to a
squeeze bottle or spouted container. After
shampooing, pour rinse all over hair and
scalp. Let sit for 30 minutes, wrapping hair
with plastic wrap or a plastic shower cap for
best results. Rinse thoroughly, and follow
with conditioner.
natural glow
SOOTHING CHAMOMILE AND
OATMEAL FACE TREATMENT
BETTER SKIN
WITH EVERY SIP
Soothe, exfoliate, and hydrate with this
straight-from-the-spa treatment. Chamomile
instantly eliminates redness and calms.
These teas are brimming with
healthful, beautifying properties
1 cup distilled water
1 bag chamomile tea
½ cup oats
1 tsp. honey*
ROOIBOS: Rooibos tea is high in antioxidant
flavonoids that are anti-inflammatory and
fight wrinkles by squelching free radicals.
It also increases blood levels of the enzyme
superoxide dismutase, essential to the
production of healthy skin cells. Topically,
rooibos has anti-fungal and antibacterial
properties that benefit acne, eczema,
and psoriasis.
ROSE: Drinking rose petal tea may give you
a more radiant complexion. Rose petals are
a natural source of antioxidant vitamin C
that can fend off damage from toxins and
free radicals that can age skin. Vitamin C
also encourages collagen production.
DETOXIFYING TEAS: Nettle and dandelion
help to cleanse the liver (and thereby
the skin) and stimulate circulation. Both
green and white teas contain high levels
of free-radical quenching antioxidants,
and a compound in green tea known as
EGCG helps to rid your body of toxins.
tip
Cooled green or
black tea bags can
relieve tired, puffy eyes.
Relax with tea bags over
eyes for 15 minutes. The
caffeine and tannins in
these teas help to shrink
blood vessels, tighten skin,
and stimulate circulation.
Bring water to a boil and steep tea bag for 5
minutes. Slowly pour hot tea into the oats
until a thick paste is formed. Let this sit for 5
minutes. If the paste is still too thick, add a
small amount of tea until the desired consistency is reached. Stir in the honey and blend
your treatment thoroughly.
Gently massage onto clean face and
neck using circular motions. Manipulate the
product for 1 to 2 minutes, and then rinse
thoroughly with warm water.
* Raw, organic honey is best and can be found at
your local vitamin or health-food store or farmers
market. Many supermarket honeys add corn syrup
and won’t do your skin any favors.
INVIGORATING 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. It also tints your bath water a pale
green color. This recipe is enough for a single
bath, but you can mix up a larger batch and
store it for more soaks!
1 cup Epsom salt
½ cup matcha green tea powder
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ORGANICS
Spicy Vanilla
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NUBIAN
HERITAGE
Olive & Green
Tea Body Wash,
with green tea
extract plus olive
and avocado oils,
is an anti-aging
treatment and
gentle cleanser
in one.
70 amazing wellness | WINTER 2015
YOGI TEA
Skin DeTox Tea
enhances your
inner glow with
a beautifying,
cleansing blend
including rose
petals and organic
green tea.
TIESTA TEA
Eternity in
Pomegranatopia combines
PUKKA
Cleanse Tea
ACURE ORGANICS
Balancing Rose
blends nettle,
+ Red Tea Facial
dandelion, fennel, Toner minimizes
three antioxidant
superstars for
great looking
skin—white tea,
blueberries, and
pomegranate.
and peppermint
that work to detoxify and nourish
skin from within.
excess oil and
shine without
drying, and
soothes and calms
with organic rose,
rooibos, and
chamomile teas.
Combine ingredients, and pour them under
running water into a hot bath. Soak for at
least 15 minutes.
When the Pressure is
On, Keep Your Blood
Pressure Normal.*
More than 20 human clinical studies
Used for over a decade in Japan,
have shown that the active ingredient
this natural product has repeatedly
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beauty inside & out discover your inner glow
BY LISA TURNER
BRIGHT EYES
Banish dark circles and puffy eyes
with natural remedies that really work
1
Studies
have shown
that topical
applications
of vitamin
K can dramatically
decrease
dark circles.
MOST PEOPLE EQUATE DARK CIRCLES AND
puffy eyes with long days, wild nights,
and one too many margaritas. That may
be true to a certain extent, but if you’re
a teetotaler who’s racking a solid eight
hours a night, dark circles and puffy eyes
may have deeper roots. Both conditions
can be caused by factors ranging from
sinus problems and allergies to nutritional
deficiencies, aging, and genetics. The good
news: you can lighten dark circles and
send under-eye bags packing with simple,
natural remedies. Some of the best:
Z BUTTERBUR. Airborne allergens can
exacerbate or, in some cases, even cause
dark circles and bags under the eyes.
Inflammation set off by allergies causes
the tiny blood vessels under the eyes to
expand, making them more visible. If you
suffer from allergies and notice that your
dark circles and under-eye bags worsen,
try butterbur. Several studies have shown
that it’s an effective treatment for allergic
rhinitis. Choose a formula that’s standardized for petasin and isopetasin, the active
component, and look for one certified
and labeled PA-free; the butterbur plant
contains pyrrolizidine alkaloids (PAs),
chemicals that can damage the liver.
Z IRON SUPPLEMENTS. In some cases, a
lack of iron—an essential mineral that
makes red blood cells that carry oxygen
to cells—can cause dark circles. Iron
supplements can help, but should be
used carefully. Too much iron can increase the growth of pathogenic bacteria
in the gut, and may have side effects,
especially upset stomach and constipation. Check with your health care provider first, then start with a lower dose,
gradually increasing the amount you take
to minimize digestive issues. The ferrous
gluconate form of iron may be easier on
72 amazing wellness | WINTER 2015
2
3
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3. REVIVA LABS
Eye Complex
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features an herbal
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including horse
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of natural oils to
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2. ANDALOU
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Luminous Eye
Serum helps to
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stem cells, bearberry,
coffee, and other
natural botanicals.
4. DERMA E Evenly
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Pycnogenol also
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and niacinamide for
bright, de-puffed
peepers. It doubles as
an anti-wrinkle aid.
4
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*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.
beauty inside & out
Purify.
Refresh.
Rejuvenate.
Whole Body
Cleanse™ Complete
Cleansing System is a gentle
10-day cleanse that helps
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waste*. Expect to feel
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health. Visit
wbcleanse.com
*dŚŝƐƐƚĂƚĞŵĞŶƚŚĂƐŶŽƚďĞĞŶĞǀĂůƵĂƚĞĚďLJƚŚĞ&ŽŽĚΘƌƵŐĚŵŝŶŝƐƚƌĂƟŽŶ͘
This product is not intended to diagnose, treat, cure or prevent any disease.
the gastrointestinal tract. Take iron with
vitamin C to improve absorption.
Z HORSE CHESTNUT AND PYCNOGENOL. Used
primarily to treat varicose veins and other
circulatory problems, topical horse chestnut may also improve the appearance of
dark circles by thickening the skin and
constricting and strengthening capillaries. Look for horse chestnut creams that
contain Pycnogenol, an antioxidant that
also helps strengthen capillaries and is especially effective at reducing puffiness and
bags under the eyes. And taken in capsule
or extract form, Pycnogenol can also help
improve allergic rhinitis.
Z BROMELAIN. Chronic sinus problems
that lead to blocked nasal passages can
also cause dark circles and bags under
the eyes; congestion increases blood flow
in the maxillary sinuses, making blood
vessels more visible and causing puffiness.
One of the best treatments for chronic
sinus problems is bromelain, a naturally
occurring enzyme found in pineapple. In
one study, 3,000 mg of bromelain per day
was effective in reducing symptoms in
people with chronic sinusitis. Look for it
as a single supplement, or in combination
formulas for sinus health.
Z VITAMIN K. It’s essential for blood clotting
and strengthening blood vessel walls, and
deficiencies may show up as dark circles
under the eyes. Vitamin K2 supplements can
help strengthen capillaries under the eyes;
check with your health care provider, since
vitamin K can increase the risk of bleeding,
and don’t take supplements if you’re taking
an anticoagulant drug like warfarin. Studies
have also shown that topical applications of
vitamin K can dramatically decrease dark
circles, especially when used with topical
vitamins A, C, and E.
Z DMAE. This compound, involved in producing the neurotransmitter acetylcholine
and often used to benefit brain health, can
treat dark circles and puffy eyes as well.
In one study, a 3 percent DMAE facial gel
applied daily for 16 weeks reduced dark
circles and helped firm and tighten skin.
LOOKING GOOD
WITH COLLAGEN
Aging causes a breakdown of collagen, a
fibrous protein that keeps skin firm. Sun
exposure also causes collagen breakdown, leading to thinner skin that makes
under-eye pigment and blood vessels
more visible. Eye creams or pads that contain collagen can help firm and strengthen
under-eye skin to minimize the appearance of dark circles and reduce puffiness.
You’ll also find collagen in supplements
including tablets, capsules, and powders.
TRY
THIS!
Just one scoop of NEOCELL
Beauty Infusion delivers 6,000
mg of collagen. It also works to
hydrate, strengthen, and protect
skin with beauty-enhancing
nutrients for a vibrant glow from
the inside out.
NeoCell
is giving
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of three
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Tangerine
Twist, or
Cranberry Splash—to 10 lucky
readers! Email contest@neocell.
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your chance to win.
Z BEARBERRY. This herbal extract from
the uva ursi plant contains arbutin, a
compound that suppresses skin pigmentation and improves the appearance
of dark circles under the eyes. You’ll
often find it in creams that also contain
niacinamide, a type of B vitamin that
suppresses melanin production. Some
studies show topical niacinamide can
safely and effectively lighten skin, including dark under-eye circles.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written
five books on food and nutrition and developed the Inspired Eats iPhone app. Visit her online at inspiredeating.com.
fit & healthy exercise and diet for active lifestyles
BY VERA TWEED
A JOINT EFFORT
Exercise is the secret to successful knee replacement surgery
KNEE REPLACEMENT SURGERIES ARE
becoming much more common, especially among people between the ages of
45 and 64. Researchers at the Hospital for
Special Surgery in New York found that
excess body weight, which causes a lot of
wear and tear on knee joints, accounts
for 95 percent of the growing demand for
such surgeries, which more than tripled
between 1993 and 2009.
Although weight loss is definitely good
for the knees, trying to do it with highimpact exercise can be dangerous. “When
you’re jogging or running, your impact is
about six times your body weight on your
knee joint,” says Jennifer Beal, a doctor
of physical therapy (DPT) in West Palm
Beach, Fla., and an international consultant in joint replacement.
For anyone who is overweight, Beal
recommends gentle cardio, avoiding
movement win which your heels hit the
ground, sending a shockwave to the knees.
A stationary bike is gentlest, followed by
an elliptical trainer. As you lose weight,
progress to a treadmill, and finally to
walking outdoors.
If you opt for knee surgery, some simple
exercises can make the difference between
full or partial recovery. And if you don’t
choose surgery, the same exercises can
help to improve function and reduce pain
in arthritic knees.
WHERE TO START
Before surgery, Beal recommends avoiding squatting or any other exercise that
stresses the knee joint. To increase circulation to the knee and enhance flexibility,
regularly ride a stationary bike with low
resistance, making sure that it’s adjusted
for your leg length and body size. If you
have back pain or find it uncomfortable,
use a recumbent bike on which you sit
farther back with your legs pedaling in
front of you.
76 amazing wellness | WINTER 2015
To increase circulation to the knee
and enhance flexibility, ride a stationary
bike with low resistance.
fit & healthy
In addition, you can do the following
exercises that are recommended after
surgery, as these will speed recovery and
help you control and strengthen all the
muscles that support and move the knee.
POST SURGERY
You will use a walker and/or a cane.
See a physical therapist to learn to do this
correctly, and be patient. Using walking
aids incorrectly, or walking unsupported
too soon, says Beal, can lead to bad habits
that leave you with a permanent limp.
To regain motion and strength, and
reduce swelling, she recommends starting
these exercises as soon as possible after
(and before) surgery. Do each exercise
3 or 4 times daily.
Z QUAD SQUEEZES: Lie down or sit with
your leg propped up straight in front.
Squeeze your quad muscles, on the front
of your thigh. Hold the squeeze for 5 seconds, release, and repeat for a total of 10
squeezes or until the muscle is fatigued.
Z ANKLE CIRCLES: To work the calf muscle,
circle your ankle 20 times in each direction. Or, write the letters of the alphabet
with your toes.
Z STRAIGHT LEG RAISES: Stand on your
healthy leg and support yourself for balance. With your knee straight, raise your
leg forward, back, and to the side, for a
total of 10 in each direction, or as many as
you can. For added resistance, put a resistance band around your ankles but make
sure to keep your knees straight.
Z HEEL SLIDES: Lie down on your back
with straight legs. Using your hamstrings
on the back of your thighs, slide your
heels toward your butt and back down to
straight legs. Do this a total of 10 times.
Knee surgery after an injury requires
customized exercises from a physical
therapist. For more tips, visit the Medical
Library in the Patient Center at bealpt.com.
Amazing Wellness contributing editor Vera Tweed has been
writing about nutrition, fitness, and healthy living since 1997.
She specializes in covering research and expert knowledge
that empowers people to lead better lives. Tweed lives in
Los Angeles.
78 amazing wellness | WINTER 2015
TOP JOINT HEALTH SUPPLEMENTS
In studies, these supplements have been shown to cushion joints
and quell inflammation in osteoarthritis in the knee.
TURMERIC (CURCUMA LONGA): A medicinal herb and the spice that gives curry its telltale
yellow color, turmeric contains curcumin, a natural substance that calms inflammation
and relieves pain. A 4,000-year-old remedy, its efficacy is also supported by research.
One study in Thailand found that 2 grams daily of a curcumin extract was as effective
as 800 mg of ibuprofen. Extracts vary, so follow product directions.
GLUCOSAMINE, CHONDROITIN, AND MSM: Available as individual supplements or in combination formulas, glucosamine and chondroitin help restore the structure of joints, MSM
reduces inflammation and pain, and together they work synergistically. A common
twice-daily dose is 750 mg of glucosamine and 600 mg of chondroitin. MSM dosages vary.
BIOCELL COLLAGEN: A proprietary ingredient made from cartilage in a chicken’s breastbone,
BioCell helps to cushion the ends of bones in knee joints. It naturally contains chondroitin
and collagen, which restore our own joint cartilage, and hyaluronic acid, a natural
lubricant in our bodies. Studies have found 1,000 mg, twice daily, to be an effective
dose for joint health.
Turmeric
contains
curcumin,
a natural
substance
that calms
inflammation and
relieves pain.
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Cartiquil features
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Meriva Curcumin,
a proprietary
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rhizome extract
and phosphatidylcholine shown
to promote joint
comfort.
healthy pet natural care for dogs & cats
BY VERA TWEED
GET FIT WITH FIDO
Don’t just walk your dog—these exercises will get both of you
in super shape (and your cat, too!)
TRICIA MONTGOMERY, FOUNDER OF THE K9
Fit Club, an exercise program for people
and their dogs, is fit and healthy today,
and so is her dog. But 20 years ago, it was
a different story.
“I was morbidly obese and depressed,”
she recalls, and her dog Louie was suffering too. Then her vet pointed out that
Louie was gaining weight, adding: “And
you’re not getting any thinner.”
Harsh words. But they galvanized
Montgomery into making some muchneeded changes. Montgomery had been
overweight all her life, and remembers
other children taunting her in school, but
it had never bothered her as this remark
did. “I went home and cried and binged,”
she says.
Three days later, she made a lifealtering decision. “I realized it wasn’t
just about me,” she recalls. Because dogs
mirror their owners’ behavior, Louie’s
excess weight was a by-product of her
sedentary lifestyle and, she decided,
both of them were going to get in shape.
The first step was taking Louie for a
walk every evening and watching what
she ate. Gradually, Tricia learned more
about exercise and nutrition, and incor-
GET UP AND PLAY
Even if you work out regularly,
playing with your dog or cat,
instead of sitting, can make a big
difference in your and your pet’s
health. The Mayo Clinic calls
sitting “the new smoking,” and
estimates that one hour of sitting
continuously wipes out the benefit of 15 minutes of moderate
exercise.
80 amazing wellness | WINTER 2015
porated strength training. Nine months
later, she had lost 130 pounds, and Louie,
4 pounds lighter, was in great shape.
Following her passion for both people
and dogs, Montgomery worked in executive positions in the worlds of veterinary
medicine and animal rescue, and became
certified as a fitness trainer. And eventually,
with experts in animal and human health,
she developed the K9 Fit Club program,
which now has certified trainers around
the country.
“We have passed along our unhealthy
habits to our pets,” she says, and it’s time
to reverse the trend. These are some ways
to do it.
A study from
Northwestern
University in
Chicago found
that a dog
begging for
a walk can
be more
motivating
than a gym
membership.
K9 FIT CLUB MOVES
Montgomery recommends doing these
exercises at an intensity that is right for
you. Keep your dog on your left side, on a
two-foot the leash held in your left hand.
Throughout, always praise your dog for
good actions. These can be done indoors
or outside.
Z WOOF WOOF WARM-UP: With your dog
following, power walk back and forth for
1-2 minutes, and then jog or sprint for
another 2 minutes. Walk with your knees
coming up toward your chest, 10 times on
each side. Do butt kicks, 10 on each side,
while your dog stays at your side. To do
not tonight,
I’m too tired.
When “I’m too tired” is more than just
an excuse.
We’ve all faked a headache or used the excuse “I’m too tired” but the truth is
many of us really are too tired…too tired for a little romance, too tired for exercise, and too tired to concentrate. Life is busy and trying to juggle family and
work can leave you feeling exhausted and run-down…especially if you are iron
deficient. Never mind the fact that those dark circles under your eyes and pale
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healthy pet
butt kicks: Stand with your feet slightly
more than shoulder-width apart, bend
your right knee and raise your right heel
behind you, toward your butt, then back
down, and repeat with your left leg.
Z SPOT’S SIDE SHUFFLES: Do side shuffles
across a room, to the right and then the left,
with your dog walking or running in front
you. Start off slow. Find your own rhythm
and balance, and let your dog get used to
following you, and then pick up speed. To
increase intensity, bend your knees and
do the motion in a squatting position.
Z SHELTIE STEP UPS: Stand with your right
side by a platform (height appropriate for
your fitness level), dog on your left. Step
up with your right foot, encouraging your
dog to put its front paws onto the step.
Bring your left foot onto the step and put
your weight on both feet, having your
fitness for housebound cats
It isn’t common to see pet owners walking their cats down the street, but the practice
is beginning to catch on, says Steve Dale, a certified dog and cat behavior consultant in
Chicago. “Most housebound cats will acclimate to a leash and harness,” he says.
The trick is to do it gradually. Get a cat harness, put it on your cat and allow the cat
to walk around the house a few times. Then add the leash, and gradually start taking it
outside for short periods. Don’t try to go for a long walk.
“Cats wander,” says Dale, so don’t expect to get a vigorous workout. However, all
physical activity counts, so it’s good for you too.
If your cat is highly motivated by food, he recommends puzzle toys that hold kibble.
Hide them in unexpected places to get your cat prowling around. Be sure to subtract the
same amount of food from the cat’s normal diet.
For more tips, visit stevedale.tv.
dog follow. Step down with your left foot,
bring your right foot back onto the floor,
and have your dog follow. Repeat 10 times,
and then do the same on the other side.
Dogs make great workout buddies. To
find a K9 Fit Club-certified trainer for
you and your dog, or to get certified, visit
k9fitclub.com.
Amazing Wellness contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge that
empowers people to lead better lives. Tweed lives in Los Angeles.
About Black Elderberry
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go homeopathy healing homeopathics
BY AVGHI CONSTANTINIDES, DHom, HMC , MA
MEDICINE CABINET MUST-HAVE
Have the homeopathic remedy arnica on hand for injuries, trauma,
and exhaustion
HEALTH IS COMPLETE HOMEOSTASIS, WHEN
HOMEOPATHY’S ROLE IN HOMEOSTASIS
all parts of the body are functioning
harmoniously. Mental, physical, and
emotional levels are all balanced. There is
complete harmony throughout the body
on every level—mind, body, and spirit.
Homeostasis is a difficult level for most
of us to achieve. It includes happiness,
healthy enthusiasm, and limited negative
reactivity to stress and adverse environmental circumstances. When we’re not in
this state, our immune system, which can
be thought of as a boundary
surrounding us, breaks down, and
disease can begin to manifest.
The founder of homeopathy is the German physician Samuel Hahnemann, MD,
who became a medical doctor in 1779 in
Leipzig, Germany. At that time, popular
methods of treatment included bloodletting,
cupping, using leeches, and ingesting
large doses of chemical agents like mercury
or arsenic.
Hahnemann was disappointed with
these methods, realizing that they caused
more harm than good. He decided to quit
Western medicine, and after much
research, created an alternative
system of medicine that he
called homeopathy.
The principle behind homeopathy is
“like cures like.” A very small dose of
an agent is given that will cause similar
symptoms to the illness, and thereby
stimulate the body’s own healing response
to an ailment. It became a popular alternative at the time, and today it remains
highly sought after by many people
worldwide.
ARNICA: NO. 1 RECOMMENDED REMEDY
If you’re new to homeopathy, a good place
to start is with arnica (Arnica montana).
In fact, it is the No. 1 remedy I would
recommend to have in your medicine
cabinet. Arnica is a member of the Compositae family—the same botanical family
as the daisy. This homeopathic staple is a
perennial herb that grows in mountainous
regions of the Northern Hemisphere
including the United States and Canada.
Arnica is an ancient remedy that is
still highly effective in the modern world.
Its value in relationship to wounds was
known to the ancient Greeks, who found
this herb to be helpful if someone had
slipped or fallen and bruised themselves.
pick your potency
If you’re new to
homeopathy,
a good place
to start is
with arnica.
84 amazing wellness | WINTER 2015
Usually for a minor trauma, start with a low dose,
and increase the potency for more severe traumas. Taking arnica internally is best as it works
more quickly, but having the cream, gel, and oil is
handy, too.
PELLETS
Z
Z
Z
Z
Z
12C
30C
200C
1M
10M
CREAM OR GEL
Apply daily as
needed.
OIL
Great in a warm
bath, especially
if you have sore
muscles—just a
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go homeopathy
Arnica is especially valuable for
bruising, or when you feel
physically or emotionally
exhausted after a
rough day at work.
They would rub the herb directly onto
the skin where the bruise appeared, and
sometimes brewed it as a tea.
This is the first remedy to reach for in
most cases of injuries. Keep this handy if
you have active children, as bumps and
bruises always follow them around! You
can use this remedy directly on the skin
in a cream or gel form, but do not use it
on open wounds. Arnica is also useful for
shock of any muscular injury. It is especially valuable for bruising, or when you
feel physically or emotionally exhausted
after a rough day at work. A few drops
of arnica oil in a warm bath will help to
wash all of those feelings away.
This remedy not only covers the everyday bumps and bruises, but also the more
extensive injuries from surgery, laborand-delivery, and dental work. Many plastic
surgeons use it in their practices. A dose
given before surgery and taken every 3–4
hours after surgery speeds up recovery.
A
CASE STUDY
BY DOROTHY SHEPHERD
The author of several books on homeopathy, including Homeopathy for the First Aider, Dorothy Shepherd recalls how arnica helped
to heal a serious injury
Ben was a 12-year-old boy at a school camp whose foot was struck by a brick and badly
lacerated. He was taken to the local hospital, X-rayed, given six stitches, and kept in
bed for a week. When I saw him 10 days after the accident, his injured foot was still
nearly twice the size of the normal one; he was unable to put pressure on it. The adhesive
bandages, which had been used as a dressing, had allowed the stitches to become
infected (septic), which accounted for some of the pain. After a good soak with calendula,
the septic condition improved. With arnica 3 times daily, a week later he was cured and
discharged from the hospital. This was someone who was unable to move for 10 days,
and began walking two days after the first dose of arnica! How long would it have been
before he could have walked if left to the standard or orthodox methods of treatment?
Z
Z
WHEN TO TAKE ARNICA
Often after an accident, a person may
want to be left alone and say, “Don’t touch
me, I’m fine!” This is an “arnica state,”
from a homeopathic point of view.
Here are some situations in which
arnica may be indicated, and signs and
symptoms to look for before you reach for
this remedy:
Z The patient is morose, wants to be left
Z
Z
Z
Z
Z
Z
Z
alone and in peace, and is unwilling to
be spoken to.
Pain is intolerable, and there is great
fear of being touched or approached.
An inability to concentrate and an
aversion to any kind of effort, even
talking.
Loss of normal self-confidence.
When a seriously ill person states,
“I’m alright. Why bother with a doctor?”
Trauma or injury— big or small—to
children, adults, or animals.
Shock.
After surgery and dental work.
After hard labor and childbirth.
After running a marathon, a long bike
ride, or other heavy exercise.
Z Feeling beaten up mentally and emotionally.
Z Feeling as if you have been an emotional
punching bag for someone, such as a
boss, partner, child, or parent.
Z Accidents, big or small, from tripping
or falling to being in a car accident.
Z Injury to any muscle with bruising.
Z Feelings of fear after shock.
Z Being startled awake from sleep after a
shock, accident, or fright.
Z Feeling better when lying down,
or lying with the head low or outstretched.
Z Feeling worse at rest or at night.
Z Feeling worse after drinking alcohol.
Avghi Constantinides, DHom, HMC, MA, is a certified homeopathic practitioner who has been in private practice in Los Angeles since 1995. Visit her online at homeopathyforlife.com.
86 amazing wellness | WINTER 2015
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healing kitchen recipes for health
BY NEIL ZEVNIK
it’s about being aware of how you feel
about food, in the moment and in context;
meditating upon the sources of your
food and the effects of its production;
and being sure you’re hungry before
you eat. Externally, it’s focusing on the
sensory effects of your food; appreciating
the textures and colors and aromas and
flavors that you’re experiencing; slowing
down and becoming aware of the specific
pleasures of the bounty you are being
given. Want to give it a whirl? Here are
some suggestions on getting started:
Start Slow. Don’t attempt to suddenly
alter the habits of years. Begin with one
snack a day, one meal a week.
Just Eat. No cellphone, no text messages.
No newspaper, no iPad. No multitasking.
Give all your attention to your food.
Pay Attention. Actually taste every bite.
Chew slowly. Inhale the aromas. Observe
the simple beauty of each item you’re
eating. Enjoy.
MINDFUL
EATING
The benefits of slowing down and
savoring every bite
WHEN WAS THE LAST TIME YOU ENJOYED
a meal largely in silence, paying attention
to what you were eating, savoring every
nuance of the food, contemplating its
origins and complexities and your reasons
for consuming it? I’m guessing not recently,
if at all. The fast pace of modern life leaves
us little time to enjoy the moment, our
food, and our lives. But maybe we need
to slow down. And that’s where mindful
eating comes in.
Mindfulness isn’t a new concept. It has
been a basic tenet of Buddhist thought
and practice for millennia. But the specific
88 amazing wellness | WINTER 2015
application of mindfulness to eating is
garnering a great deal of attention these
days as people seek ways to counteract
the relentless tempo of our media- and
app-saturated grind. Spa retreats are
incorporating it into their relaxation
offerings; the government is funding
studies into the effects of mindfulness
on eating disorders; local health food
markets are offering seminars on the
shopping aspects of mindful eating.
Essentially, mindfulness in eating is
about looking inward and outward at
your relationship with food. Internally,
Pause. Don’t plow through your meal
non-stop. Instead, put down your utensils
and relax between bites. Engage in quiet
conversation, especially by sharing your
reactions and perceptions in responding
to your meal.
Reflect. Consider the sources of your
food, and the effects of its production on
the environment. Who harvested it, who
nurtured it, who transported it? Was the
earth helped or harmed in the process?
Know Why You’re Eating. Are you hungry,
do you require sustenance? Do you seek
enjoyment and pleasure in moderation? Are
you eating for distraction, or to appease
discontent? Make eating a conscious, selfaware choice—without judgment.
Cook For Yourself. And grow some of your
own provisions, even if it’s just a few herbs.
Cultivating the ingredients, and preparing
and cooking your own meals, will help you
to more directly appreciate them.
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healing kitchen
CHUNKY POTATO LEEK SOUP
Serves 4
Add some shredded cooked chicken to this
warming soup to make a one-dish meal.
2 large leeks, white part only, halved and
sliced
2 Tbs. orange olive oil
1 quart organic chicken broth
3 cups Yukon Gold potatoes cut into 1-inch
cubes
1 cup frozen organic baby peas
¼ cup chopped fresh dill
Salt & pepper to taste
In large pot, cook leeks in olive oil over
medium heat until softened, about 4
minutes. Add broth, and bring to a boil.
Add potatoes, reduce heat, and simmer
until cooked through but firm, about 10
minutes. Add peas, and cook another 4
minutes. Stir in dill, salt, and pepper, and
serve immediately.
PER SERVING: 245 cal; 7g pro; 7g total fat (1g sat
fat); 38g carb; 0mg chol; 592mg sod; 4g fiber; 5g
sugars
MINDFULNESS EXERCISES:
SHRIMP, MANGO, & ORANGE SALAD
Serves 4
This light, fresh meal will help chase away the
doldrums of chilly winter winds.
2 Tbs. fresh lemon juice
2 Tbs. extra virgin olive oil
½ tsp. microplaned lemon zest
1 tsp. snipped fresh chives
¼ tsp. finely chopped fresh jalapeño
1 lb. cooked & peeled wild-caught large
shrimp
1 cup diced fresh mango
2 navel oranges, peeled with segments
removed from membranes
½ cup organic garbanzo beans
6 oz. mixed mesclun greens
1. Whisk together lemon juice, olive oil, zest,
chives, and jalapeño to make dressing.
2. Combine shrimp, mango, orange, and
beans in a bowl. Add 2 Tbs. dressing, and
gently stir to coat.
3. Divide greens among four plates, and
drizzle with remaining dressing. Mound
shrimp mix on top of greens, and serve.
Z Inhale the steam from the soup, allowing it
to penetrate your senses.
Z Contemplate the labors of the farmer who
grew and harvested the potatoes.
Z Eat just one piece of potato, then just a pea,
then just a spoonful of broth, savoring each.
Pause. Now enjoy all three at once. Contemplate the differences.
PER SERVING: 285 cal; 30g pro; 8g total fat (1g sat
fat); 23g carb; 214mg chol; 177mg sod; 4g fiber;
14g sugars
MINDFULNESS EXERCISES:
Z Feel the various textures on your tongue—
the soft sweetness of the mango, the
firmness of the garbanzo beans, the herbal
nuance of the greens.
Z Seek out the heat of the jalapeño and the
briskness of the lemon zest.
Z Ponder the hardships of the fisherman who
went to sea to catch the shrimp.
Neil Zevnik is a private chef in Los Angeles who is devoted to the idea that “healthy” doesn’t have to mean “ho-hum.” Visit him online at neilzevnik.com to learn more.
90 amazing wellness | WINTER 2015
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