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wellness
AMAZING
COMPLIMENTS OF
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REBOOT
YOUR
BRAIN
nutrients that fight
8“brain drain”
THE MEN TELL ALL
Healthy gurus reveal their
diet and fitness secrets
A WOMAN’S
BEST DIET &
SUPPLEMENT PLAN
Calendula
is a summer
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content early summer 2015
64
94
14
38
FEED YOUR HEAD
46
54
MAN TO MAN
64
Eight nutrients that can help
to boost brain power and
stave off neurodegenerative
disease.
Five prominent men in the
natural health world share
their daily health regimens.
A WOMAN’S
BEST DIET
Listen to your body to
develop a personalized way
of eating that’s right for you.
ULTIMATE
INTIMACY GUIDE
Boost libido naturally, plus
how yoga principles can
help you sustain a healthy
relationship.
departments
14 AMAZING NEWS
All about plant proteins; dietitian Ashley
Koff, RD, on living life fully charged;
curcumin for chronic inflammation; new
research about coffee; and more.
26 INSIDE SCOOP
The Beauty of BioCell
This two-in-one supplement has benefits
for both joints and skin.
30 REMEDY 411
Bum Rap
Flower Power
Why calendula flower is a summer firstaid essential.
80 BEAUTY INSIDE & OUT
Dimple-Free, Naturally
Tips and tricks to help smooth cellulite.
86 HEALTHY PET
Ease Arthritis in Pets
Strategies can help to keep your pet
healthy and active for years to come.
Natural ways to treat hemorrhoids.
32 NEED TO KNOW
Fight Fibromyalgia
Drug-free strategies to ease the pain
and other symptoms of this mysterious
condition.
36 HERBAL HEALING
Oil Pulling and Oral Health
Is there anything to this trendy (yet
ancient) oral care technique?
70 HEALTH Q & A:
The Death of Calories
Jonny Bowden, PhD, CNS, explains why
not all calories are created equal, and
how it can affect your weight.
8 amazing wellness | EARLY SUMMER 2015
74 GO HOMEOPATHY
90 FIT & HEALTHY
Tech-Savvy Fitness
How fit bands monitor your moves, track
your progress, and help you get in great
shape.
94 HEALING KITCHEN
Summertime ... And the Menu’s
Easy
Simple-to-prepare, no-fuss fare perfect for
summer entertaining.
104 CHECK IT OUT!
See what’s hot in supplements right
now.
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK
features
32
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© 2015 NeoCell corp
IN A NEOCELL CLINICAL STUDY:
How are we
HELPING
YOU STAY
HEALTHY?
wellness
AMAZING
™
WE ASKED OUR STAFF:
What’s your favorite summer food?
Editorial Director Nicole Brechka ... “Watermelon! I look forward to it all year long.”
Creative Director Rachel Joyosa
Editor Ann Nix ... “Fresh berries from a roadside farm stand”
Contributing Art Director Rachel Pilvinsky ... “Nectarines, because they’re never better than in summer.”
Associate Editor Elizabeth Fisher ... “Cucumbers are my favorite. They’re cooling and packed with vitamins
and minerals.”
Contributing Editor Vera Tweed ... “Honeydew melon because it’s so delicious.”
Copy Editors James Naples
Jerry Shaver ... “Corn. I do a lot of grilling in the summer, and corn goes with everything, so I
always put a couple ears on the grill regardless of what else we’re having.”
Production Director Cynthia Lyons
complete
our online survey
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Production Manager Mark Stokes ... “An Asian salad with mandarin oranges, crispy wontons, and iceberg
lettuce is refreshing on a sunny afternoon.”
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AMAZING
A
AMA
ZING WELLNESS
WELLNESS. Vol.
V l 7, No.
N 3. P
Published
bli h d periodically
bli
i di ll b
by Active
A ti Interest
I t
t Media,
M di
d IInc. 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
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EAT DRINK
MAN WOMAN
ALTHOUGH WE COVER HEALTH TOPICS THAT CONCERN
both men and women in every issue of Amazing
Wellness, our annual Men’s and Women’s Health issue
draws special focus to individual needs. There is always
new research, breakthroughs in natural therapies, and
discoveries in supplements to share. However, seeing real-life examples
of how these discoveries and treatments are put into practice tends to be
more powerful and impactful than simply reading about the research.
In “Man to Man” on p. 46, five men who work in the natural health field
tell how they stay healthy every day. Each one has a different holistic approach to a healthy lifestyle—but one that works for him. You’re likely to
find a diet and exercise plan that closely resembles your own (or one you’d
like to begin), or find tips from a few of these healthy guys to incorporate
into your own routine.
Our women’s feature focuses on something very basic—the food we eat
every day. In “A Woman’s Best Diet” on p. 54, author Vera Tweed explains
how what we consume affects virtually all aspects of a woman’s well-being—keeping hormones in balance, maintaining a healthy weight, avoiding
aches and pains—or, a person’s diet can promote gas, bloating, bad moods,
and more. An intuitive, clean, detoxifying, and allergen-free approach to
eating can alleviate these common complaints. And in a related article,
“Fully Charged,” (Amazing News, p. 18), dietitian Ashley Koff, RD, shares
how getting back to basics with diet and taking a few key supplements can
make your energy soar like never before.
Healthy eating for both men and women usually involves fresh fruits
and vegetables, and summer is the perfect time to enjoy them. For healthful
recipes, including fresh grilled salmon, a soup and salad made with
seasonal produce, and a healthy dessert, turn to “Summertime (and the
Menu’s Easy)!”on p. 94. Invite some friends over and enjoy.
Here’s to the start of an amazing summer!
Ann Nix
EDITOR
[email protected]
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STRONG BONES & JOINTS
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throughout May and June to download a free
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When stress takes hold
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S O U R C E
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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.
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© 2015 Source Naturals, Inc.
BY VERA TWEED
AMAZING NEWS
HOTIENT
ED
INGR ght
i
spotl
plant
proteins
These potent powders offer unique benefits
Protein powders derived from plants,
such as pea, rice, or hemp, are growing in
popularity. In addition to being a convenient
source of vegan protein, they are less likely
to trigger food sensitivities.
“Plant-based protein powders are more
easily digestible and have a more balanced phytonutrient profile,” says Lauren
Beardsley, ND, a naturopathic doctor at Integrative Health in Scottsdale, Ariz. If your
system is too acidic, she says, “They can
help balance the pH, encouraging detoxification and limiting inflammation.” These,
says Beardsley, are some of the special
characteristics of each type:
PEA PROTEIN
Popular among athletes, pea protein is a
good source of branched chain amino acids
(BCAAs), which are broken down in the
muscle tissue to produce energy.
In addition, it is high in lysine, an amino
acid that converts into carnitine, a molecule responsible for building energy and
lowering cholesterol. And, one serving may
provide about 30 percent of a day’s iron
requirements, although iron content varies
among products.
RICE PROTEIN
A clinical trial, published in Nutrition Journal, found that a specific organic, sprouted
rice protein—called Oryzatein and found
in a variety of rice protein brands—was
found to be especially effective for building
lean muscle and strength, and promoting
recovery after resistance exercise, qualities
previously believed to be unique to whey
protein. Although the two proteins contain
different amounts of individual amino
acids, both equally enhanced the results of
resistance exercise.
HEMP PROTEIN
Available in hemp seeds,
oil, milk, butter, and
powders, this potent plant
protein has been popular
among vegan athletes for
many years. In addition to protein,
hemp is rich in fiber, B vitamins,
and a combination of healthy fats,
including omega-3s. When unflavored, the
protein powder has a pleasant nutty taste
that works well in salad dressings, dips,
soups, or sprinkled on vegetables.
SOY PROTEIN
The FDA considers soy a heart-healthy food,
and it is a longstanding, popular vegan protein. But most soy in the United States is genetically modified and often highly processed
with a variety of chemicals. To avoid these
problems, Beardsley recommends choosing
non-GMO, organic soy protein powders,
and cautions that phytoestrogens in soy can
disrupt estrogen and thyroid hormones.
OTHER PLANT PROTEINS
Some products combine proteins from
a variety of sources, including sprouted
seeds and grains, cranberries, and algae,
such as spirulina. “Many manufacturers are
utilizing this approach to create a comprehensive blend of vitamins, fatty acids,
and fiber that offers a myriad of health
benefits,” says Beardsley.
As an example, spirulina consists of up
to 70 percent protein and is one of the few
plant sources of vitamin B12, as well as
other vitamins and minerals. “It offers many
health benefits,” Beardsley adds, “including
immune-boosting properties and anticancer
benefits, and it can help lower blood pressure.” In addition to protein, sprouted seeds
and grains contain fiber, iron, and chlorophyll—good for detoxification and appetite
control.
COOKING WITH PROTEIN POWDERS
Always popular in smoothies, protein powders can also be used in cooking and baking.
Anna Sward, author of The Ultimate Protein
Pow(d)er Cookbook, points out that powders
such as hemp, rice, and pea absorb a lot of
liquid. “Add moisturizing ingredients to a
batter,” she suggests—bananas, pumpkin
purée, and cooked sweet potatoes and
beets are her personal favorites. Rice protein, she says, is well suited for pancakes,
and hemp works well with strong flavors,
such as chocolate.
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AMAZING NEWS
Can’t
Sleep?
Read
a Real
Book
Reading books on electronic devices
before bedtime disrupts the body’s
natural sleep rhythms, according to
research published in the Proceedings
of the National Academy of Sciences. In
the study, 12 people read a book on an
electronic device for 4 hours before bed,
in a dimly lit room, for five consecutive
nights. On another five nights, they
read a real printed book on the same
schedule. When using an electronic
device, they were less drowsy, took
longer to fall asleep, and were less
alert in the morning. According to the
researchers, use of electronic devices
suppressed melatonin levels, making it
more difficult to get a good night’s rest.
ANTIOXIDANT BOOSTS
WEIGHT LOSS
Alpha-lipoic acid (ALA), known for its
antioxidant properties, has now been
found to enhance weight loss. In a
Spanish study, 77 overweight women
followed a calorie-reduced diet for 10
weeks with one of these daily supplement
regimens: 300 mg of ALA, 1,300 mg
of EPA (found in fish oil), a combination
of ALA and EPA, or no supplements.
Those taking ALA lost, on average,
more than 15.5 pounds, compared
to about 11.5 pounds in the non-ALA
groups. EPA did not produce weight
loss but increased levels of leptin, the
hormone that signals a feeling of fullness after eating, and may help with
weight maintenance. The study was
published in the journal Obesity.
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AMAZING NEWS
amazing people
Fully Charged
Dietitian and author Ashley Koff, RD (pictured
here), tells how to put the bounce back in your
step with these energy-boosting tips
BY JONNY BOWDEN, PhD, CNS
lecturer, and coauthor of Mom Energy:
A Simple Plan to Live Fully Charged, says
energy imbalances manifest in many
ways, from the obvious—feeling tired—to
digestive complaints such as irritable bowel
syndrome, diabetes, high cholesterol, and
heart disease. Here, she offers simple ways
to restore energy balance.
an apple-flavored candy with corn syrup
p
and hydrogenated oils. For a while, the
body will try to work with these “abnormal”
foods, but over time, the assembly line
blows up, just like employees who reach
a breaking point. People often tell me that
they can’t eat unhealthy foods the way
that they used to. Their body is saying, “25
years of this? Please stop!”
How does energy work?
How do we fix our assembly line?
Imagine an assembly line inside the
body. When food comes in, it’s broken
down into various components, and as
they travel along the line, there’s input
from different “workers,” changing the
structure of the components into usable
forms. An example of input would be the
enzymes that help us break down and
assimilate food. These start to work in
our mouth as we chew, and the rest of
the assembly line gets the message that
food is present, so that it can mobilize its
forces. Working as it should, that process
efficiently converts food into energy.
Eat foods that are as close as possible to
their natural form; quinoa instead of
quinoa flour, for example. And treat your
body like a race car that makes frequent
pit stops for small amounts of fuel. If you
overfill the body, the excess is stored
as fat, and when we need more energy,
the body sends out hunger signals rather
than dipping into fat stores. To avoid this,
try to eat a small amount of food roughly
every three hours, using these portions
(For more details, visit ashleykoffrd.com):
ASHLEY KOFF, RD, CELEBRITY DIETITIAN,
What causes problems?
QUICK TAKES
Our internal assembly line is designed
to deal with foods as they are found in
nature: an apple, for example, rather than
What’s your favorite
way to unwind?
My favorite way to
relax is to laugh.
Z CARBOHYDRATES: A fist-sized serving
Z ANIMAL PROTEIN: A palm-sized (without
the fingers) and thickness serving
Z OIL OR SEEDS: 1 tablespoon
Z NON-STARCHY VEGETABLES: As much as
you want
What dietary supplements are essential to
your daily regimen?
Magnesium and a
probiotic are the foundation.
What is your favorite
food?
Broccoli.
Also vital: Learn to relax, because
constant stress keeps the assembly line
working 24/7, and it gets exhausted. And be
as active as possible throughout the day.
What supplements can help?
There are three key supplements that are
really important for energy balance:
Magnesium is a muscle relaxer, and it
turns off the assembly line. If you take
calcium, I recommend a 1:1 ratio of
calcium to magnesium. Or, take a magnesium citrate or glycinate supplement, 1
serving, as a liquid, powder, or pill.
Probiotics—good bacteria—are key for
energy because they help the body process
nutrients properly. Look for a combination of Lactobacillus and Bifidobacterium,
and if you have digestive issues, Bifido
infantis.
B vitamins, from a multivitamin or
B-complex supplement, help us assimilate
carbohydrates. They’re good for the heart
and extremely important for managing
the body’s energy.
Do you have a guiltypleasure food?
A very high-cacao dark
chocolate bar.
What motivates and
inspires you to do
what you do?
I am insanely curious, and I love to see
people empowered
through education.
LICENSE TO CHEAT
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make you feel weighed down and tired. Digest Smart™ high potency enzymes help
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Enjoy the moment and bond with your food—with Digest Smart!
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AMAZING NEWS
enjoy a cup of coffee
A study that examined coffee habits of more than 447,000 Americans found that the
brew is linked with lower risk of deadly melanoma. The research, published in the
Journal of the National Cancer Institute, found that people who drank at least 4
cups of coffee daily had 20 percent lower risk for malignant melanoma. Earlier
studies found that coffee drinkers also experience fewer non-deadly skin cancers.
4 YEARS
Average length of time between a
prescription drug killing someone and
that drug being withdrawn from the marketplace, according to research at Oxford
University in the United Kingdom. The
study, published in BMC Medicine, also
found that 400 drugs were withdrawn
between 1957 and 2011 because they
were dangerous, and 95 of these had
caused deaths.
2x
Premature deaths stemming from lack of
physical activity (double), compared with
deaths due to obesity. Regardless of body
weight, as little as 20 minutes of walking
daily can reduce risk and improve health,
according to a study of more than 330,000
European women and men, published in
the American Journal of Clinical Nutrition.
1,500 mg
That’s the daily sodium limit—equivalent to
half a teaspoon of salt—medically recommended for adults over age 50. Not only is it
very difficult to achieve, but recent research,
published in JAMA Internal Medicine, found
that this amount is linked with a shorter
life. The study looked at 2,642 women and
men for 10 years and found that those who
ate more salt—1,500 to 2,300 mg, which
is between one-half and one teaspoon of
daily—lived longer than those who ate less,
or more.
Protein, you complete me.
Greens, you had me at “hello”.
Cover the basics with Vega Protein & Greens:
20 g protein, 2 servings of greens, effortless nutrition.
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• Reduces Fine Lines and Wrinkles†*
• Increases Skin Elasticity†*
• Strengthens and Thickens Hair†
• Strengthens Nails†
Increase Body Collagen to Augment Beauty
How Can I Generate My Own Collagen?
You probably know that adding body collagen directly reduces wrinkles, increases
skin elasticity and adds vital moisture to your skin. Indirectly, collagen thickens
and strengthens your hair. You may also know that collagen production slows by
1% per year after the age of 21. By age 30, the signs become visible. So how do
you get the collagen back?
The key to generating collagen is to activate your body’s own collagen-generating
cells – known as fibroblasts. Now here’s the good news. BioSil Hair Skin Nails is
clinically proven to increase collagen formation, creating collagen with your own
DNA fingerprint! Of course, the real proof is the results you’ll see.
Results of the Landmark BioSil Clinical Trial
How Do I Get My Collagen Back?
Some people think that simply eating collagen might be the way to go. But the
scientific reality is, collagen is a protein. When you ingest collagen, such as in pills
or powders, your body sees it as chicken, fish, steak or any other protein. It breaks
it down and uses it as food. If you want the real beauty benefits of collagen, you
have to generate it, not eat it.
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In the double-blind, placebo-controlled clinical trial, the women taking BioSil
reduced wrinkles by 30%, increased skin elasticity by 89%, thickened and
strengthened hair by 13% and dramatically strengthened nails compared to the
women not taking BioSil. When you want genuine visible beauty results from
collagen, generate it, don’t eat it. Experience the beautiful difference for yourself!
Available at
©2014 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil and
the ch-OSA logo are registered trademarks of Bio Minerals NV.
* Based on clinical testing on the forearm and forehead.
†
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.
AMAZING NEWS
Curcumin Reduces Dangerous
Chronic Inflammation
Among people at risk for diabetes and heart disease, chronic inflammation drives the development of full-blown disease, but curcumin
(found in the spice turmeric) can slow down the process, according
to research published in Clinical Nutrition. In a study of 117 people
at such high risk, half were given 1 gram daily of a proprietary form
of curcumin (Curcumin C3 Complex) and the others were given a
placebo. Blood tests showed that the curcumin significantly reduced
chronic inflammation and was an effective antioxidant. The ingredient tested in the study, Curcumin C3 Complex, is found in a variety of
supplement brands.
GREEN TEA FIGHTS ORAL CANCER
EGCG, the active ingredient in green tea, selectively destroys oral cancer cells, without disrupting healthy ones, according to a lab study at
Penn State. “The problem with a lot of chemotherapy—especially early chemotherapy drugs—is that they really just target rapidly dividing cells, so cancer divides rapidly, but so do cells in your hair follicles and cells in your intestines, so you have a lot of side effects,” says
researcher Joshua Lambert, PhD. “You don’t see these sorts of side effects with green tea consumption.” Earlier research found that green tea
in a mouthwash reduced dental plaque. Green tea is an ingredient in some natural toothpastes and mouthwashes.
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Healthy Living for Two
Pregnancy is a fascinating time. You’re feeling your
body grow and change week after week to support a
whole new life. Most moms-to-be are aware that it’s
important to stay as healthy as possible—for
your own sake and for your baby’s. So
ask your healthcare practitioner what’s
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significantly during pregnancy, so Perfect Prenatal
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Iron helps transport oxygen to your growing baby
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Pregnancy: 40 Weeks
Getting regular Folate before conception
Iron helps transport oxygen to your
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*These statements have not been evaluated by the Food and Drug Administration.
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inside scoop in-the-know on the latest supplements
BY VERA TWEED
THE BEAUTY OF BIOCELL
For youthful-looking skin and pain-free joints, BioCell
collagen is a two-in-one supplement
OUR SKIN AND JOINTS MAY SEEM LIKE
VERY DIFFERENT parts of the body, but
both rely on some of the same nutrients
to stay supple and youthful, and both can
benefit from BioCell Collagen, a patented substance found in many dietary
supplements. Studies have shown that it
improves mobility and decreases pain in
achy joints, and helps restore moisture
and structure to skin, reducing fine lines
and wrinkles.
BioCell is a natural substance that
contains three key nutrients: collagen,
hyaluronic acid, and chondroitin.
Although these are also available as
individual ingredients, the combination
in BioCell has unique properties because
it comes directly from nature, rather
than being pooled together by man.
The difference is somewhat analogous
to eating a whole carrot as opposed to
taking a beta-carotene supplement.
People taking 2 gm
daily of BioCell had
less pain and were
able to be more physically active.
BioCell comes from the cartilage in
a chicken’s breastbone, which naturally
contains all three ingredients. Aside from
the fact that we don’t eat chicken cartilage
in its native state, the substance would
not be effective because its molecules are
too large to be absorbed and utilized by a
human body. To solve the problem, BioCell
is “hydrolyzed,” meaning that it undergoes
a proprietary process that breaks down
large molecules into much smaller ones.
inside scoop
More specifically, BioCell contains
collagen peptides, which are chains
of amino acids that are made of very
small molecules. Studies show that this
form is bioavailable and therapeutic for
joints and skin. (Many anti-aging skin
care products contain various types of
peptides for topical use, but BioCell
works from within.)
HEALING JOINTS
The ends of bones in our joints are
protected and cushioned by a specific
type of cartilage, known as articular
cartilage, which acts as a shock absorber
and prevents friction. In osteoarthritis,
this cartilage has been damaged, either
by chronic low grade inflammation, wear
and tear, or some type of earlier trauma
(sports injuries are common triggers).
Articular cartilage has no way to
spontaneously heal itself—painful surgical
treatments or experimental stem cell
therapy are options for its repair, but they
aren’t foolproof. Platelet-rich plasma
injection has been shown to be beneficial,
but costly. BioCell Collagen, with a structure
similar to that of human articular cartilage,
offers a natural alternative that may
bring relief or enhance the results of
other treatments.
A study published in the Journal of
Agricultural and Food Chemistry tested
BioCell Collagen against a placebo on
80 people with osteoarthritis of the hip
and/or knee, for 10 weeks. To measure
efficacy, researchers used two different
types of tests, which are widely used
in studies of osteoarthritis. They found
that people taking 2 grams daily of BioCell
had significantly less pain and were able
to be more physically active than those
taking a placebo.
REDUCING LINES AND WRINKLES
Collagen and hyaluronic acid are natural
components of our skin, but their levels
diminish as we age. Collagen provides
structure and contributes to the “bounce”
of youthful skin, and hyaluronic acid
retains moisture in skin and helps to
stimulate natural production of collagen.
BioCell helps to restore both.
A 12-week study published in Clinical
Interventions in Aging tested BioCell on
26 women whose faces showed signs of
aging. Researchers found that taking
1 gram daily of the supplement reduced
dryness, lines, and wrinkles.
Medical scans were used to determine
how BioCell affected skin. These showed
that after 6 weeks, the supplement helped
to plump-up skin by increasing levels of
collagen, and it also increased hemoglobin
in the skin. Higher levels of hemoglobin,
which gives blood its red color, increase
the amount of oxygen delivered by the
blood to skin tissues, giving it a healthier
appearance. In addition, BioCell inhibits
the breakdown of hyaluronic acid.
Researchers noted that the changes
produced by BioCell Collagen supplements
“can be harnessed to counteract natural
photoaging processes to reduce visible
aging signs in the human face.”
shopping guide
The body contains many different types of collagen, and several
of them are found in dietary supplements. BioCell Collagen is a
specific, patented form that contains a combination made by nature,
consisting of approximately 60 percent hydrolyzed type II collagen,
20 percent chondroitin sulfate, and 10 percent hyaluronic acid.
What’s more, the hyaluronic acid is low molecular weight (LMW),
meaning smaller molecule size. LMW hyaluronic acid by itself has
been shown to stimulate collagen repair. Other types of collagen
supplements may offer different benefits and may or may not be
supported by clinical trials.
On product labels: Look for “BioCell Collagen” or “BioCell Collagen II”
as an ingredient in the Supplement Facts section. In addition, product
labels should feature a BioCell Collagen logo. Recommended dosages:
Z For healthier joints: 2 grams daily.
Z For younger-looking skin: 1 gram daily.
good buys ...
OLYMPIAN LABS
Biocell Collagen
provides 1,500
mg of BioCell Collagen per serving,
and has been
proven to be
effectively
absorbed by the
body.
RESERVEAGE
NUTRITION
Collagen
Booster pro-
THE VITAMIN
SHOPPE BioCell
Collagen II with
Hyaluronic Acid
motes youthful
beauty and joint
health with BioCell Collagen and
antioxidant-rich
resveratrol.
delivers 1,000
mg of BioCell
Collagen II, the
type supported in
clinical trials.
Contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She is the author of numerous books, including Hormone Harmony and the User’s
Guide to Carnitine and Acetyl-L-Carnitine. For more information, visit veratweed.com.
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remedy 411 natural solutions for common conditions
BY EMILY A. KANE, ND, LAC
BUM RAP
Follow this advice for putting hemorrhoids behind you—naturally
OK, SO MAYBE YOU DON’T WANT TO BRING
it up over dinner with friends—or even
tell your doctor about it—but chances are,
you or someone you know has suffered
from hemorrhoids at some point in life.
Estimates show that 2 million Americans
seek treatment for this painful condition
annually. So if you do have hemorrhoids,
know that you are definitely not alone.
The good news is that there are natural
remedies that can bring fast relief, as well
as long-term solutions to reduce the likelihood of future problems.
When it comes to hemorrhoids, there
are two main types: external and internal. The first kind tend to protrude in
grape-like clusters from the anus and
good buys ...
FUTUREBIOTICS
VeinFactors is one
of the most comprehensive blends
for vein health; and
it includes citrus
bioflavonoids and
butcher’s broom.
Use for both
varicose veins and
hemorrhoids.
If you can’t
pinpoint the
cause of your
hemorrhoids, it’s
time to check your
liver function.
feel swollen and tender, especially after
periods of prolonged sitting. These types
of hemorrhoids and are easy to remove
with minor surgery, offering rapid and
permanent relief in most cases. Internal
hemorrhoids, on the other hand, may or
may not protrude from the anus; they are
often uncomfortable and bleed with bowel
movements. Internal hemorrhoids are
trickier to remove surgically.
The best topical treatments are apple
cider vinegar, coconut oil, and witch
hazel (the main ingredient in Tucks and
Preparation H). Apply with a cotton ball
as needed. For quick relief, a small ice cube
can also be placed over the affected area to
slightly numb the hemorrhoid and soothe
inflammation.
HIMALAYA
HERBAL HEALTHCARE LiverCare,
RENEW LIFE
Organic Triple
Fiber, one of the
which has developed quite a cultlike following for
its liver-cleansing
abilities, boasts a
mix of Ayurvedic
herbs such as
yarrow.
bestselling fiber
products on the
market, features
a trio of soluble
and insoluble
fiber from flaxseeds, oat bran,
and acacia gum.
Supplements of stone root, horse chestnut,
butcher’s broom, gotu kola, ginkgo, and
citrus bioflavonoids can also help reduce
hemorrhoids. Take as single remedies or
in a combination formula (see “Good Buys”
below for suggestions). Ideally, you want
about 250 mg per herb.
Constipation and straining are the most
common causes of hemorrhoids, which
become more common with age. These
“pains in the rear end” are also prevalent
during pregnancy because of increased
blood volume and added pressure on the
body’s venous system. Consuming plenty of
filtered water and fiber-rich foods (20–30
gm daily), along with regular exercise,
helps to facilitate bowel movements and
prevent hemorrhoids.
Blueberries may also help shrink veins
related to hemorrhoids: eat about ½ cup of
blueberries daily. Frozen blueberries are
even better because the process of freezing
ruptures the cell walls of the berries and
renders the vein-shrinking pigments
more bioavailable.
If you can’t pinpoint the cause of your
hemorrhoids, it’s time to check your liver
function. Here’s why: After delivering oxygen
to tissues, venous blood passes through the
liver before reaching the heart. Any kind of liver
congestion will slow the blood’s journey back
“uphill” to the heart. This can then create
a backlog in the process, causing veins to
balloon under the extra pressure. To restore
liver health, avoid all drugs, alcohol,
and coffee. Additional liver-cleansing
strategies to employ include castor oil
packs (applied nightly over the liver area);
liver-friendly supplements (e.g., milk thistle,
yarrow, turmeric, dandelion, Siberian
ginseng, alpha lipoic acid, and NAC); and
liver-friendly foods (e.g., beets and artichokes).
Emily 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.
True Wellness For All
OUR VISION is to be a Vehicle of Consciousness in the
global market by creating a holistic sustainable business modality,
which inspires, promotes and supports True Wellness and
respect for all beings and for Mother Nature.
ORGANIC PRODUCTS & SOLUTIONS FOR CONSCIOUS HEALTHY LIVING
OrganicIndiaUSA.com
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need to know preventive nutrition & supplements
BY JACK CHALLEM
FIGHT FIBROMYALGIA
Natural therapies can help to ease the pain and other symptoms
of this mysterious condition
THE CHIEF SYMPTOM OF FIBROMYALGIA
THE CAUSE
EATING TIPS
is overwhelming musculoskeletal pain.
Patients often describe their pain as being
all over the body, with any type of touch—
light or firm—making the pain worse.
Other common symptoms may include
multiple tender joints, joint stiffness,
brain fog, depression, and anxiety. Sleep
problems, headaches, and sensitivity to
odors and noises are also common symptoms. The disease affects an estimated 10
million Americans, with the vast majority
being women, according to the National
Fibromyalgia Association.
Several factors may be involved in
precipitating fibromyalgia, but the disorder’s actual cause is unknown. Stress is
associated with fibromyalgia, and posttraumatic stress disorder sometimes
precedes it. In addition, chemical odors
can increase symptoms, which suggests
that allergy-like sensitivities may be part
of the problem. Therefore, it’s important
for fibromyalgia patients to avoid exposure
to many common chemicals, which might
include copy machine fumes, printing
inks, pesticides, and chlorine.
As with most serious health problems,
it’s a good idea to adopt a diet rich in
quality proteins, such as fish and organically
raised chicken, and nonstarchy vegetables.
It is also important to minimize or
completely eliminate foods containing
refined sugars and starches, as well as
gluten-containing grains.
There’s no test to specifically diagnose
fibromyalgia, and the complexity of symptoms often frustrates both physicians and
patients seeking help. Some physicians
dismiss the disease as psychological.
CONVENTIONAL TREATMENTS
Conventional doctors often resort to
writing prescriptions for antidepressants
or analgesic drugs, which may produce
unwanted side effects.
A combination of CoQ10
and ginkgo reduced
fibromyalgia
symptoms.
SUPPLEMENTS
Several supplements have been found
to help people with fibromyalgia. If you
take more than two of these supplements,
reduce the suggested dose.
Z VITAMIN D. Most patients with fibromyalgia are deficient in vitamin D, a nutrient
needed for the body’s production of both
bone and muscle. Numerous studies have
found that a deficiency of this vitamin is
involved in low back pain, rheumatoid
arthritis, and neuropathy. Vitamin D
supplements can have analgesic benefits,
and a study published in Endocrinology
Practice found that vitamin D supplements
can in fact reduce fibromyalgia symptoms.
Take 5,000 IU daily.
Z B-COMPLEX VITAMINS. At least three
of the B vitamins—vitamins B1, B6, and
B12—have analgesic properties, and a
deficiency or marginal intake of these
vitamins could very well increase sensitivity
to pain. One study (of post-surgical
patients) found that the B-complex
vitamins reduced requirements for painreducing drugs. Take a high-potency
B-complex with 20–50 mg of vitamins
B1, B2, and B3.
Z S-ADENOSYLMETHIONINE. Several human
studies have found that S-adenosylmethionine (SAMe, pronounced sammy) can
reduce fibromyalgia symptoms. European
researchers reported that 800 mg of SAMe
daily led to improvements in fibromyalgia
need to know
(NAC) and alpha-lipoic acid—are well
absorbed and increase the body’s production
of glutathione. Both supplements are rich
in sulfur, one of glutathione’s building
blocks. Methylsulfonylmethane (MSM),
another sulfur-rich supplement, might
also be helpful because it has successfully
been used in the treatment of connective
tissue disorders. Take 500–1,800 mg of
NAC or 1,000 mg of MSM.
Z ACETYL-L-CARNITINE. Italian researchers
good buys ...
DR. MERCOLA
Ubiquinol 100
mg Fire up your
energy stores and
boost immunity
with this allnatural easily
absorbable form
of CoQ10 in its
most active state.
JARROW
FORMULAS
Acetyl-L-Carnitine Arginate +
Alpha Lipoic
Acid supports
mitochondrial
energy production
with the power of
two synergistic
antioxidants.
RIDGECREST
HERBALS Fibro
Relief combines
a homeopathic
fibromyalgia remedy with herbs
that support
healthy muscles
and tendons for
whole-body relief.
gave fibromyalgia patients either acetylL-carnitine (a form of the amino acid
L-carntine) or placebos daily for 10 weeks.
Patients taking acetyl-L-carnitine had significant reductions in pain, compared with
patients receiving placebos. Take 1,000–
1,500 mg of acetyl-L-carnitine daily.
Z COENZYME Q10. Studies have found that
fibromyalgia patients have low levels of
coenzyme Q10 (CoQ10). CoQ10 is needed
by cells—particularly muscle cells—to
make energy. A three-month study found
that a combination of CoQ10 and Ginkgo
biloba extract reduced fibromyalgia
symptoms. Take 200 mg of CoQ10. Try
adding 200 mg of Ginkgo biloba extract.
Jack Challem, aka “The Nutrition Reporter,” is the best-selling author of more
than 20 books on health and nutrition, including The Inflammation Syndrome. Visit
him on the Web at nutritionreporter.com.
YOUR GUT IS YOUR ENGINE
Your gut is your digestive core. Keep it
running smoothly with Ultimate Flora.™
It’s the probiotic that works hard with
50 billion cultures to keep you feeling
lighter, happier, and more energized.*
Ultimate Flora. More power to your gut.
renewlife.com/ultimateflora
PICK IT UP AT A HEALTH
FOOD STORE OR OTHER
RETAILER NEAR YOU.
*These statements have not been evaluated
by the Food and Drug Administration.
These products are not intended to diagnose,
treat, cure, or prevent any disease.
UFH-7427
disease activity, pain, fatigue, morning
stiffness, and mood. SAMe plays a role in
a biochemical process called methylation,
which is involved in producing neurotransmitters involved in pain and anxiety. Take 600–800 mg of SAMe daily.
Z GLUTATHIONE. Fibromyalgia patients
tend to have low levels of glutathione, a
powerful antioxidant made by the body.
It’s difficult to absorb dietary glutathione,
but two precursors—N-acetylcysteine
For further information visit www.pnibrands.com
herbal healing get better with botanicals
BY KARTA PURKH SINGH KHALSA, DN-C, RH
OIL PULLING AND
ORAL HEALTH
Brighten your smile and freshen breath
with this ancient Indian remedy
THE MOST COMMON FIRST REACTION TO
swishing a tablespoon of coconut oil
around the mouth is often disgust and
even a little gagging. So why do it? Turns
out, this is the latest natural health craze,
taken up by the likes of Gwyneth Paltrow,
a weathervane for trendy practices if there
ever was one. Yes, it is a little foreign, and
takes a little getting used to, but it’s over
pretty quickly and feels benign. Most of
today’s trendy mouth swishers like the
results so much they add it to their morning routine.
Oil pulling is an ancient Indian remedy
said to improve oral health. It’s the new
kale, so you’ve probably heard about it.
The procedure? Hold a tablespoon of just
about any kind of natural edible oil in
your mouth. Coconut and sesame oil taste
good, so you might start with one of these.
Swish the oil around in your mouth and
pull it through your teeth and gums for
about 20 minutes. Swish while you’re getting dressed, taking a shower, or reading
your email. When you’re done, spit out
the used oil, which by now will be white
and foamy. Aficionados claim their teeth
are a little whiter, breath a bit fresher,
and the mouth feels squeaky clean.
Oil pulling is a part of the traditional
morning cleansing routine recommended
by Ayurveda, along with body massage
and tongue scraping. This oral oil rinse is
used in Ayurveda to draw toxins from the
mouth tissues and strengthen the nerves
of the mouth, face, head, and lips. In fact,
Ayurveda likes oil treatments for just
about any nerve concerns, so using oil is
thought to support nerves in the whole
body, benefitting issues including aging,
insomnia, and anxiety.
Sesame
oil pulling
alleviated
bad breath
better than
mouthwash.
Oil is also thought to be a natural
antimicrobial when used orally. An Indian
study confirmed this benefit. After two
weeks of oil pulling, subjects had less
cavity-causing bacteria in their plaque
and saliva than those using a standard
antibacterial mouthwash. Another study
found that oil pulling with sesame oil was
better than a drug-containing mouthwash
for gum inflammation. That study was
followed up by one in which sesame oil
pulling alleviated bad breath better than
mouthwash. A likely mechanism for the
benefits is that the oil is converted to natural soap, which cleans the teeth and tissues.
Sesame and almond oils are suitable
for the largest percentage of people. According to Ayurvedic principles, coconut
oil helps those with a tendency toward
inflammation (known as the “pitta” body
type), while those who tend to retain water and have oily skin (“kapha” body type
in Ayurveda) do well with less oil, instead
using hot water with honey, or hot water
with turmeric and salt.
Above and beyond this routine morning oil pulling, Ayurveda uses mouth
rinses for more targeted treatments. To
relieve a tingling sensation in the teeth,
tooth weakness, oral pain, and/or dry oral
tissues, use a tablespoon of sesame seed
made into a paste. Add this to 1 cup of
water and use this mix to gargle. Pulling
with milk with a little added honey is useful for burning sensations, ulceration, and
wounds to the oral membranes.
President of the National Ayurvedic
Medical Association, Gwen Nagano,
LMP, of Seattle, says, “Seven years ago,
I adopted the practice of oil pulling with
sesame oil. My dentist often asks me what
has changed, as I have siince not required
any dental work.” Whether or not you
experience the same benefits, oil pulling is
an inexpensive, safe practice that can easily be added to your morning routine.
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.
Because nobody’s name
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8
nutrients
that fight
“brain drain”
FEED
YOUR
HEAD
FEELING
FOGGY, FORGETFUL,
OR CONFUSED? You’re not
UR
NE
R
alone. Causes of memory problems,
fatigue, and difficulty learning range
from impaired circulation to traumatic
brain injury to plain old stress. But
you can combat “brain drain;” try
these smart supplements to
stay sharp.
L
BY
I SA
T
Bilberry
Apoaequorin
DHA
Acetyl-L-carnitine
Citicoline
Ginkgo
MCTs
Phosphatidylserine
EARLY SUMMER 2015 | amazing wellness
39
10 WARNING SIGNS OF ALZHEIMER’S
If any of these signs sound familiar, it may be time to seek medical care:
Memory loss
that interferes with daily
life, such as forgetting important
dates or events,
or asking for the
same information
over and over.
X
Difficulty
solving problle
lems,
developing
aan following a
and
pl or working
p
plan,
w numbers; for
with
eex
example,
followiin a recipe or
ing
kke
keeping
track of
bi
b
bills.
Y
Challenges
in completiin familiar tasks
ing
ssu as driving to
such
a usual location or
rre
remembering
the
rru of a game.
rules
Z
Becoming
confused
ab
about
times or
lo
locations;
losing
tr
track
of dates or
seeasons; or forgettting where you are
an
and/or
how you
go there.
got
[
Difficulty understanding
vi
visual
problems
an spatial relaand
ttionships, such as
jju
judging
distance,
o determining
or
co or contrast.
color
]
Misplacing
things or
pu
p
putting
things in
un
u
unusual
places.
^
Poor judgment or
de
d
decreased
capacityy
ffo decision makfor
iin for example,
ing;
ggiving large sums
o money to teleof
m
marketers.
_
Withdrawing
from work orr
d
decreased
involvem
ment
in social
ac
activities
or hobb
bies,
sometimes
d to difficulties
due
reemembering how
to complete tasks.
`
Personality
changes or
ch
changes in mood;
fo example,
for
b
becoming
anxious,
co
confused,
depressed, or easily
u
upset.
Difficulty
following
a conversation,
repeating things
over and over, or
calling things by
the wrong name.
Citicoline
is a chemical that occurs
naturally in the brain and is involved in
the synthesis of phosphatidylcholine, a
compound in the brain that’s important
for memory and proper neurological function. Levels naturally decline with age, but
citicoline supplements can help improve
mental acuity and slow brain aging.
Studies are convincing, and several show
citicoline can stabilize cell membranes,
reduce free radical damage to neurons,
and treat chronic cerebrovascular disorders. Other studies suggest citicoline can
improve memory, treat attention deficithyperactivity disorder (ADHD), enhance
recovery from stroke, prevent cognitive
deterioration, and reduce or delay the
onset of dementia.
Apoaequorin,
a protein that
occurs in certain species of jellyfish, has
been shown to improve several areas of cognitive function and brain health. Originally
discovered in jellyfish and now derived from
manmade sources, apoaequorin is thought
to work by binding to calcium: brain cells
require a specific balance of calcium to be
healthy, but too much can lead to impaired
neuronal function and eventually neuron
death. By binding to calcium, apoaequorin
prevents further accumulation of calcium
deposits in the brain. Several studies show
apoaequorin supports cognitive function
and tasks, including learning, word recall,
and short-term memory. Apoaequorin may
also improve sleep and mood, and can protect against certain kinds of stroke.
\
a
DHA (docosahexaenoic acid). DHA is a
type of omega-3 fatty acid found in calamari and other fatty fish. In fact, calamari
is thought to be the richest source of DHA.
This omega-3 fat is the primary structural
fatty acid in the brain, and is critical for
cognitive function; it’s thought that DHA
helps maintain fluidity of membranes and
makes them more flexible to sending and
receiving signals. As such, DHA plays a
crucial role in brain activity, helps ensure
the normal transmission of messages
between nerve cells and in the eyes, and
may help decrease memory loss. It can
also work in conjunction with phosphatidylserine (see p. 42) to increase membrane
fluidity and enhance the synthesis of
neurotransmitters.
Continued on p. 42
Welcome to the New You.
available at
IS
GRAIN
HARMING
YOUR
BRAIN?
“Do you eat a lot of fat?” the doctor
asks a new patient. “Oh, no, I really try
not to,” is the most common response.
“Wrong answer,” says David
Perlmutter, MD, board certified neurologist and author of Grain Brain: The
Surprising Truth about Wheat, Carbs,
and Sugar—Your Brain’s Silent Killers.
The emphasis on avoiding fat, says
Perlmutter, has increased the amount
of carbohydrates in our diet to such an
extent that they’re driving soaring rates
of Alzheimer’s disease, while depleting us of fats that are building blocks
for healthy brain function. But with the
right diet, Alzheimer’s is, as he puts it,
“absolutely a preventable disease.”
This flies in the teeth of common wisdom, as does Perlmutter’s assessment
of the cause of Alzheimer’s. In conventional medical thinking, brain plaques
are believed to cause the disease, or at
least be the chief contributing factor.
Not so, says Perlmutter. “Alzheimer’s is inflammation of the brain,” he
says. “The plaques are a response
that the brain is mounting against
the inflammation, not the other way
around.” The latest imaging studies
show that half of people with high
plaque levels are completely normal,
he adds, and drugs that target plaque
make patients more demented, not
better.
THE GENETIC KEY
TH
We can’t change our genes. However, says Perlmutter, “We have the
W
profound ability to modify our genetic expression, based upon our
pr
lifestyle choices.” And genetic expression is what determines whether
life
or n
not we get Alzheimer’s or other diseases.
Our food influences which genes are turned on or off. The combinaO
tion of carb overload, lack of the right fat, and often gluten, turns on
genes that raise risk for Alzheimer’s, says Purlmutter.
gen
CARBS AND SUGAR—Eating too many carbs and too much sugar for too long leads to
chronically high blood sugar levels. Imaging studies show that chronic high blood sugar,
at levels that are medically considered “normal,” contribute to shrinkage of the brain.
More specifically, an A1c test measures blood sugar during the previous three months.
A reading below 5.7 is considered normal; 5.7–6.4 is prediabetic; and 6.5 or higher is
diagnosed as diabetes, which doubles risk for Alzheimer’s. But risk for the disease, says
Perlmutter, begins to increase when A1c is higher than 5.2.
FATS—It’s well known that omega-3 fats from fish, and fat in olive oil, are anti-inflam-
matory and good for every aspect of our health, but saturated fats are misunderstood,
says Perlmutter. Studies show that saturated fats (even butter) neither raise nor lower
inflammation but are necessary building blocks for the brain. There is one caveat: Fat
from conventionally raised animals is toxic, because they’re fed pro-inflammatory corn
and pesticide-laden feed, which isn’t their natural diet.
Good sources of saturated fat include meat, eggs, and dairy products from animals
that are grass-fed, free-range, and raised without the use of hormones, antibiotics, or
pesticides. Coconut oil and avocados are other good sources of beneficial fats.
GLUTEN—Sensitivity to gluten can trigger dementia, says Perlmutter. And it’s underdiag-
nosed—so much so that he recommends everyone get checked with a comprehensive
test such as that from Cyrex Laboratories (cyrexlabs.com). Many commonly used tests
aren’t sensitive enough to detect intolerance. But gluten poses a much bigger problem.
“Even in small amounts, in everybody, not just those who are so-called gluten-sensitive, it actually disrupts the junctions in the gut,” he says. This leads to a leaky gut, which
triggers autoimmune reactions and inflammation in the whole body, including the brain.
Although the degree of reaction to gluten varies from one person to another, says
Perlmutter, it’s an ingredient that is best avoided by everyone.
Perlmutter’s dietary suggestions are pretty simple: Skip over gluten-filled grains,
starchy vegetables, and sugar, and eat anything that’s left, making sure to choose only
organic, grass-fed meat and dairy products, fish that isn’t toxic, and organic versions of
everything else. To learn more, visit drperlmutter.com.
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Continued from p. 40
MCTs
(medium chain triglycerides)
are a naturally occurring source of dietary
fat found most commonly in coconuts and
coconut oil, and provide a fast, easy-toaccess source of energy. Normally, the
brain’s main supply of energy is glucose
(sugar). But in people with cognitive impairment or dementia, brain cells are less
efficient at using glucose for fuel; this can
worsen cognitive decline and Alzheimer’s
progression. By providing a substitute for
glucose, MCTs can preserve brain function. Several studies show treatment with
MCTs can improve memory and recall,
reduce mental decline, and effectively
treat cognitive dysfunction.
Phosphatidylserine
(PS). PS is a type of phospholipid,
a fat that’s found in the brain and
in cell membranes throughout the
body. In the brain, PS enhances
the synthesis and release of neurotransmitters and regulates the
actions of synapses, and is essential
to normal brain function. Studies show PS can restore age-related
memory loss, improve concentration,
enhance learning, mitigate certain cognitive deficiencies, and restore the function
of worn-out nerve cells.
Ginkgo. From the leaves of the Ginkgo Acetyl-L-carnitine
biloba tree native to China, ginkgo has been (ALC). ALC is a form of the amino acid
used for thousands of years to promote
brain health and improve cognitive function. It’s high in antioxidant flavonoids
that protect against free radicals and boost
circulation by dilating small blood vessels and increasing oxygen flow to brain
cells. Though study results are mixed,
many show ginkgo improves memory and
concentration, enhances mental focus, and
protects the brain from aging.
carnitine that’s specific to brain function. Other forms of carnitine are geared
toward muscle activity and weight loss;
ALC, however, can cross the blood-brain
barrier and helps diminish age-related
deterioration of the brain and prevent
damage to nerve cells that may occur with
diminished oxygen supply. It may also
help stroke victims recover more quickly,
reduce mental deterioration in Alzheimer’s patients, prevent Parkinson’s disease,
and decrease anxiety and depression.
Age-related
Bilberry. Well-known for its
beneficial effects on eyesight, bilberry
memory loss?
can help brain function as well.
Poor concentration?
Bilberry is thought to enhance brain
health by promoting blood flow, a
Difficulty learning new
function of its high concentration
things? Try supplementing of anthocyanins—antioxidants
that increase capillary strength and
with PS, which has been
enhance circulation. Studies show
bilberry helps improve brain funcshown to help improve
tion, protects against stroke and
all of the above
enhances neurotransmission, and may
also
provide some protection against
symptoms.
Alzheimer’s.
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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.
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William Davis, MD
Age: 57
After years of treating heart patients after the fact, and seeing his
mother die of a heart attack at age 62, cardiologist and Wheat Belly
author William Davis, MD, became a health crusader. Renewing
a childhood interest in nutrition, he discovered that eliminating
wheat, other grains, and sugars healed the heart and most other
ills (including weight problems), in his patients and himself.
What He Eats
BREAKFAST: Fried eggs, uncured bacon, and coffee, or a smoothie
with coconut milk and avocado.
LUNCH: Typically none, but may nibble on a handful of nuts.
DINNER: Fish or organic, grass-fed, fatty meat, lots of veggies, and
red wine.
SNACKS: None.
FAVORITE TREAT: Once or twice a month, homemade chocolate,
made by melting plain baker’s chocolate, sweetening with stevia
or monk fruit, and adding nuts or raw seeds.
Supplements
Vitamin D, fish oil, magnesium malate, zinc, iodine, and tryptophan at bedtime.
Fitness Routine
Depending on the weather (in Wisconsin), cycling outdoors or riding
a stationary bike, several times a week, and high-intensity strength
training, once or twice per week. In good weather, a 25-mile bike
ride once a month and a two-hour walk once or twice a month.
TO UNWIND: Challenging 14-year-olds on
Xbox while riding a stationary bike, or
watching movies.
OTHER FUN ACTIVITIES: Traveling to
watch his daughter play in pro tennis
tournaments around the world, and
going on wine country tours.
SLEEP: 7.5 hours.
NAPS: None.
ONLINE: wheatbellyblog.com
“Conventional
dietary advice—
everything in
moderation—is a
disaster.”
David
Foreman,
RPh, ND
“I enjoy how
I feel when I
practice what I
preach.”
Age: 50
Once a very successful conventional
pharmacist, David Foreman, RPh,
ND, switched gears to become The
Herbal Pharmacist and educate
both health professionals and
consumers about the power of
natural healing. He now lectures
at universities and hospitals, teaches pharmacists,
hosts a national radio show and blog, and frequently appears on
television shows around the country.
What He Eats
BREAKFAST: Hard-boiled eggs and coffee.
LUNCH: Salad with a small amount of protein, most often chicken,
raw veggies, and apple or pineapple.
DINNER: Fish, chicken, or lean cuts of pork or beef, baked or
grilled, with at least two veggies, usually cruciferous ones. Sushi
once or twice per week.
SNACKS: Raw veggies with hummus or a mix of nuts (pistachios,
raw almonds, macadamia nuts) and dried fruits (dried cranberries,
cherries, blueberries), and occasionally, hot-air popped popcorn
with butter and cayenne pepper.
FAVORITE TREAT: Good red wine or craft or European beer, once
a day.
Supplements
Turmeric; fish oil; reishi; AHCC to build healthy immunity;
magnesium citrate; B complex; green tea (as a tea); probiotics;
Phase 2 white kidney bean extract before eating starchy foods;
ubiquinol; chia seeds; chromium; MenaQ7 vitamin K2 with
calcium and vitamin D3 for heart health; and, if needed, Celadrin
and IbuActin with Perluxan for pain relief.
Fitness Routine
EACH WEEK: Cycling up to an hour, 3 to 4 times; running 3 to 5
miles, once or twice; and weight training 3 to 4 times, with one day
off.
TO UNWIND: Golfing, working out, lunch or dinner out with friends
or cooking for them at home. Going to professional baseball,
hockey, basketball, and football games around the country.
SLEEP: 8.5 to 9 hours.
NAPS: Between 30 and 60 minutes, especially when he sleeps less
than 9 hours.
ONLINE: herbalpharmacist.com
Joel Fuhrman, MD
Age: 61
A board-certified family physician and author of The End
of Dieting and other popular
books, Joel Fuhrman, MD, was a competitive figure
skater until a serious injury ended his athletic career.
Alternative medicine helped him recover and inspired
him to become a doctor who specializes in preventing and
reversing disease through nutritional and natural means.
“I enjoy all
Andrew Saul, PhD
aspects of life and
Age: 60
want to keep doing
so. I also hate hospitals,
The editor of The Orthomolecular Treatinvasive medical care, and
ment of Chronic Disease, author of many
drugs and want to be
natural health books, and the subject of
proactive to avoid ever
The Megavitamin Man, a documentary
needing such medibeing released later this year, Andrew Saul,
cal care.”
PhD, became passionate about nutrition
What He Eats
BREAKFAST: Steel-cut oats, ground flax and chia seeds, wild frozen
blueberries, pomegranate or an orange, or a green smoothie
made with kale, lettuce, seeds, berries, and half a banana.
LUNCH: Veggie-lentil bean soup with a carrot-celery juice base,
salad with red onion, chickpeas, and a nut-seed-based dressing
such as tomato-almond fig vinegar, and one fresh fruit.
DINNER: Cabbage slaw with cucumbers, steamed artichokes,
asparagus, or broccoli, with mushrooms and/or onion, intact
whole grain sprouted grain bread with avocado, tomato, and
almond pesto. An occasional glass of fresh squeezed veggie juice,
fresh fruit, or a frozen fruit-based desert.
SNACKS: None.
FAVORITE TREAT: “Nice cream,” about once a week, made by
blending frozen banana, unsweetened vanilla soy milk, cocoa
powder or vanilla beans, coconut flakes, and a date.
Supplements
A men’s multi with vitamin D, which does not contain folic acid;
beta carotene, or vitamin A; a vegan DHA-EPA omega-3 supplement that is refrigerated for freshness; and a mix of mushroom
extracts with beta glucan; astragalus root; and elderberry for
healthy immune function.
Fitness Routine
Weight training twice weekly; playing singles tennis or mogul skiing
(depending on the season) twice weekly; plus biking, swimming,
running, and exercises at home, such as hopping up stairs, jumping
on and off a bench, abdominal and back exercises, and lunges to
maintain fitness for more aggressive activities, including mountain
biking in the woods, digging holes for planting bushes and trees,
and climbing trees.
TO UNWIND: Watching movies or television in bed.
OTHER FUN ACTIVITIES: On occasion, snorkeling or surfing in a
warm climate.
SLEEP: 7 hours.
NAPS: None.
ONLINE: drfuhrman.com
when he became a father. And his children grew
up without needing antibiotics. Dedicated to enlightening people on the true power of nutrition, he isn’t afraid
to say that nutritional therapy can cure disease, and provides
evidence to back it up.
What He Eats
BREAKFAST: None
LUNCH MID-MORNING: Oatmeal and yogurt, an omelet,
a whole-grain sandwich, or a wrap.
DINNER: Salmon, quiche, or pasta with salad and/or veggies
and cheese.
SNACKS: Homemade trail mix of nuts and dried fruit, or fresh fruit.
BEVERAGES: Veggie juice, fruit juice diluted with water, and
organic cider.
FAVORITE TREAT: Natural or organic ice cream, every other day.
Supplements
Vitamins A, B complex, C, D, and E; extra niacin and sublingual
B12; fish oil; phosphatidylcholine; lutein; zeaxanthin; chromium;
zinc; magnesium citrate; and probiotics
or yogurt.
Fitness Routine
On average, walking about four miles
every other day and doing yoga
stretches daily, plus gardening, hiking,
swimming, and in winter (in Rochester,
N.Y.) shoveling snow.
TO UNWIND: Listening to classical
music.
OTHER FUN ACTIVITIES: Picnicking
and travel.
SLEEP: 8 hours.
NAPS: Every other day, on
average, for an hour or so.
ONLINE: doctoryourself.com
“I want to
live long enough
to see my grandchildren and greatgrandchildren, to
be well and fit.”
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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.
© 1995 - 2014 Beast Sports Nutrition. All Rights Reserved
BOOST
A
WOMAN’S
t
s
e
b DIET
Listen to
your body
to develop
your own
personalized
way of eating—and
feel your
best
BY VERA TWEED
THE MERE MENTION OF DIETS IS SO
strongly associated with weight
loss that a more basic fact is often
overlooked. The right foods can help
to rebalance hormones and relieve
almost any ailment, from bloating,
bad moods, and unpleasant monthly
cycles to uncomfortable menopausal
symptoms and assorted aches and
pains. Any one of these, as well as
excess weight, may simply be a symptom of eating the wrong foods.
On a positive note, eating in a way
that suits your unique make-up can
boost energy, reduce health risks, and
keep you looking and feeling on top
of your game. A leaner body can be a
welcome side effect.
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five detoxifying foods
Celebrity nutritionist JJ Virgin, author of The Virgin Diet and The Virgin Diet Cookbook, points out that detoxification occurs in two
phases. In phase 1, a fat-soluble toxin becomes water-soluble, and in phase 2, your body excretes the toxin via urine, sweat, and feces.
However, without sufficient dietary protein, your liver can’t perform the second phase.
“Like Los Angeles rush hour traffic, those toxins just pile up and create a serious metabolic traffic jam,” says Virgin. To get enough
protein, she recommends 4–6 ounces at each meal, from a lean source such as fish, poultry, or grass-fed beef, and if you’re athletic or
have a larger frame, 6–8 ounces. Eating this way, you’re not likely to crave between-meal snacks.
These five foods, she says, are especially good at removing toxins while delivering a nutritional bonus:
X
lemons
First thing in the morning, drink half a lemon
squeezed into a glass
of warm, filtered water.
Lemon gives you a
vitamin-C immune boost,
and can help to rev up
metabolism.
Y
asparagus
Green, white, or purple
varieties act as a diuretic
that helps cleanse your
liver. Asparagus also
has anti-inflammatory
properties that help to
improve arthritis and
heart health, reduce risk
for cancer, and might
even relieve a hangover.
Developing your best way of eating
takes a bit of research and planning, but
it’s a worthwhile investment. Rather
than viewing eating as a chore or stress
reliever, consider meals as special events.
After all, food is fuel that can enable your
body to function and feel at its best, and
the right meals can make each day more
pleasant. On the flipside, eating food that
doesn’t agree with you is like putting dirt
in the gas tank of your car, but manifestations are not always obvious.
“A lot of hormone imbalance is inflammation and metabolic problems from
food sensitivities,” says Tammy Post, DO,
an integrative physician and founder of
Project Fabulous (projectfabulous.com), a
weight-loss program that addresses food
intolerance and hormonal issues. Such
sensitivities, or food intolerances, are
Z
cabbage
Like other cruciferous
vegetables, cabbage is
rich in sulfur, which helps
the liver break down
toxic substances, and its
diuretic properties help
to eliminate toxins, along
with excess liquid that
keeps you bloated.
[
avocado
Besides being a healthy
source of fat, fiber, and
flavor, avocado provides
glutathione, our body’s
master antioxidant.
immune-system reactions that can take
hours or days to express themselves, making the connection difficult to detect.
Although each woman’s reaction is
unique, there are some common foods
that many of us have difficulty with,
especially if they are eaten on a regular
basis or in large amounts. Identifying your
personal triggers and designing your own
diet will give you the best results.
\
broccoli
Another cruciferous vegetable, broccoli contains
beneficial sulforaphane,
which works with liver
enzymes to detoxify and
reduce risk for cancer.
Not a fan? Try dunking
small pieces (raw or
steamed) in hummus,
or lightly sautéing with
a little freshly pressed
garlic and coconut oil.
well as disrupting hormones.
Doing this is, in fact, a form of detoxification that calms inflammation and enables
your body to reach a new, healthier state.
Less often, says Post, corn or peanuts can
also cause problems, and some people can’t
tolerate eggs. Although not every woman
suffers from an intolerance of one or more
of these, anyone with hormonal, weight,
mood, or other unwanted symptoms is
likely to benefit from a food overhaul.
KNOW THE TOP PROBLEM FOODS
Post has found that four food types most
often provoke inflammation, discomfort,
and weight gain: gluten, added sugars and
artificial sweeteners, soy, and dairy. To heal
your system, she recommends avoiding all
four for 21 to 28 days, especially if you need
to lose a lot of weight, because the underlying inflammation prevents weight loss, as
GO NATURALLY GLUTEN-FREE
Since gluten is found in many processed
and packaged foods beyond baked goods,
including many salad dressings, soups, and
sauces, it’s safest to stick with whole foods.
Instead of grain-based foods with gluten, or
gluten-free substitutes loaded with sugar
and starch, opt for foods that naturally con-
Life happens.
But Kyo-Dophilus® is always
there for me and my family.
When stress, travel, icky weather and antibiotics
bring on the sniffles and intestinal yuckiness, our
balance of good and bad bacteria is thrown off.*
When I think that 70 percent of the
immune system is in our digestive
tract, that means keeping our immune
system strong partly comes down to
making sure we’re supporting our
intestinal health as well. That’s why
probiotics are so important.*
I take Kyo-Dophilus, a heat-resistant
blend of beneficial bacteria shown to
support healthy digestion and a strong
immune system. It’s guaranteed stable at
the time of consumption so I know we are
getting live and active cultures. And because
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tain no gluten—all fresh vegetables, fruits,
legumes, fish, organic or grass-fed poultry
and meats, seeds, nuts, and unadulterated
oils and coconut products.
If you desire substitutes for grain-based
foods, try crackers made with seeds, nuts,
and dehydrated vegetables. And nut, seed,
or coconut flours can be used in baking.
For ideas, search for flours and recipes at
wheatbellyblog.com.
NUTRIENT
BIOTIN
Did You Know?
High doses of biotin
(e.g., 10,000 mcg) can
help reverse hair loss
in women.
IRON
Did You Know?
Vitamin C helps enhance
the absorption of iron in
the body.
TRACE MINERALS
Did You Know?
Some experts such as Dr.
Eric Berg (drberg.com)
believe plant-based trace
minerals are easier for
the body to absorb and
utilize?
IODINE
Did You Know?
Eating large amounts of
cruciferous vegetables
(such as broccoli and
cauliflower), soy (including
tofu), and cassava (also
called yucca) may interfere
with iodine absorption.
POTASSIUM
Did You Know?
Some research shows that
potassium may help in
severe cases of PMS.
BECOME A FOOD SLEUTH
Start by examining all the packaged
foods in your cupboards and fridge.
Have a notebook and pen handy, or use
your smartphone to take notes. Take out
each food (including frozen and canned
items), read all the ingredients, and
write down the name of each product that
contains any of the potentially problematic
ingredients. Don’t overlook all the forms
SIGNS OF DEFICIENCY
FOOD SOURCES
of added sugars, such as syrups from
any source, and artificial sweeteners.
Also note products with artificial flavors
and preservatives, and hormones in
conventional meat, poultry, and dairy
products, since any type of toxin can
contribute to hormone disruption.
On your list, cross off anything you
Continued on p. 64
DOSAGE GUIDELINES
EDITORS’
SUPPLEMENT PICK
Brittle, weak, splitting
nails and hair; dry skin;
thinning hair; seborrheic
dermatitis; fatigue; high
blood sugar; depression; intestinal tract
issues
Egg yolks, cauliflower,
peanuts, and lentils
Take at least 1,000 mcg
for optimal health; for
enhancing hair, skin, and
nails, use up to 10,000
mcg daily.
NeoCell
Biotin
Bursts
Anemia; extreme
fatigue; poor immune
function (e.g., increased
susceptibility to colds
and flu); and impaired
brain function, including
markedly decreased
attentiveness and decreased persistence.
The best dietary source
of iron is red meat,
especially liver. Other
good sources include
fish, beans, molasses,
dried fruits, whole-grain
and enriched
breads, and
green, leafy
vegetables.
For iron deficiency, up to
60 mg daily in divided doses may be recommended;
for general health purposes, the RDA should be
used as a supplementation
guideline (e.g., 18 mg for
women age 11 and older
and 27 mg for pregnant
women).
Flora
Floradix
Iron +
Herbs
Weak hair and nails;
dull skin; fatigue;
thyroid issues; lowered
immunity against colds
and flu; depression; and
blood sugar imbalances
Leafy greens, Brazil
nuts, brewer’s yeast,
lamb chops, liver,
and oysters
Follow manufacturer’s
directions for dosage.
Natural
Vitality
PlantSourced
Minerals
Sluggish thyroid; low
energy; asthma; fibrocystic breast disease;
blood sugar imbalances;
and in severe cases,
goiter, an enlargement
of the thyroid gland
Seafoods are the richest natural sources of
iodine. Seaweed and
bladderwrack are
particularly
high in iodine.
Use at least 100 micrograms of supplemental
iodine.
Life
Extension
Sea-Iodine
Weakness and fatigue;
cramping in arms and/
or legs; nausea or
vomiting; abdominal
cramping and bloating;
and heart palpitations
Spinach and other leafy
greens, baked potato,
dried apricots, yogurt,
acorn squash, salmon,
mushrooms, bananas,
and avocado
Use up to 99 mg
daily (do not
exceed this
amount).
Twinlab
Liquid
Potassium
food intolerance and testing
Unlike a classic food allergy—an immediate immune-system
reaction that can be life-threatening—food intolerance is a delayed reaction of the immune system, during hours or days after eating an
offending food. In conventional medicine, the mechanism is acknowledged, but its effects are believed to impact only the digestive system,
manifesting as stomach pain, gas, or diarrhea, for example; testing for such reactions is viewed with skepticism.
However, holistic physicians and nutritionists often use blood or saliva tests to identify degrees of intolerance to various foods and design
customized diets, which can produce dramatic results. Clinical experience, and data collected by labs that do such tests, show that food
intolerances can manifest in many ways, including:
Z
Z
Z
Z
Z
Anxiety
Bloating
Constipation
Diarrhea or soft stools
Elevated levels of the stress
hormone cortisol
Z Fatigue or lack of energy
Z Gas
Z Headaches, including migraines
Z Heartburn
Z Inability to lose weight
Z Irritability
Z Joint pain, stiffness, or soreness
Z Menstrual problems
Z Mood problems or depression
Z Respiratory problems, such
as asthma or sinus congestion
Z
Z
Z
Z
Z
Skin disorders
Sleep difficulties
Thyroid malfunction
Unhealthy weight loss
Weight gain
Tests show degree of reaction to different foods, rather than a 100-percent positive or negative, so there’s an element of judgment in interpreting results to design a diet that is both practical and therapeutic. For example, if there is a slight intolerance of a food, learning to eat
small amounts, occasionally, is likely a more realistic approach than trying to abstain from it for the rest of your life.
Tests can cost several hundred dollars and may not be covered by health insurance, but can be a useful tool. Labs generally don’t work
directly with patients, so testing needs to be done with a health practitioner. To find one, check Health Resources at acam.org or the Provider
Locator in patient resources at diagnostechs.com.
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ultimate
INTIMACY
GUIDE
Natural ways to effectively
enhance your libido
BY JOANNA COSGROVE
SEXUAL HEALTH IS AN EXCEEDINGLY PERSONAL TOPIC, AND TALKING ABOUT IT —EVEN WITH
a doctor—is something many people have difficulty with. This is especially true for older
adults. According to a survey of over 3,000 men and women aged 57–85 published in
the New England Journal of Medicine, researchers discovered that even though nearly half
reported at least one bothersome sexual problem, ranging from low desire to lubrication
issues and erectile dysfunction (ED), only 38 percent of men and 22 percent of women
reported having discussed it with their doctors.
But sexual health isn’t only an issue for those in their golden years. Truth is,
from time to time, anyone can experience a flagging libido or diminished intimacy.
Fortunately there are a variety of natural solutions that can help you get your groove
back by improving a range of issues related to sexual health.
Chris Kilham, a Boston-based author, professor of ethnobotany at the University of
Massachusetts Amherst and self-professed “Medicine Hunter,” strongly advocates the
use of natural products over pharmaceuticals when it comes to improving sexual function. “We’re a drug culture and we’ve been educated to believe it’s only the drugs that
work, but nothing could be further from the truth,” he says with a nod to the growing
volumes of published studies that continue to corroborate the benefits of plant-based
medicine. “Enhancing sex drive and sexual function with botanicals can happen in a
variety of ways—through improved circulation and nerve activity, hormonal regulation,
or physically stimulating the urinary tract. This is a different time in history for plant
medicines, and there are lots of ways to go about it.”
It may sound cliché, but the number one love potion on Kilham’s list when it comes
to enhancing intimacy is chocolate. “There’s a reason chocolate is a gift between lovers,”
he says, explaining that chocolate essentially reproduces the brain chemistry of falling
EARLY SUMMER 2015 | amazing wellness
65
in love, thanks to its ability to stimulate
the amount of phenethylamine in the
brain. “Cocoa is number one in terms of
healthy foods [and] chocolate and unrefined cocoa provide this most significantly
protective and healthy substance, even
more than green tea and wine.”
BOTANICAL SEX ENHANCERS
Beyond the realm of chocolate, there are
many other supplements historically
renowned for their broad-spectrum effects
on sexual function.
MACA— One of the most highly regarded
libido boosters, maca is a starchy, potatolike tuber from the Peruvian Andes that’s
rich in plant sterols and a good source of
iron, magnesium, selenium and calcium. Though it’s typically sold in pill
form (such as Macabido Men’s Formula
from Bricker Labs), maca has been used
as a primary food staple and medicinal
treatment for menopausal discomfort,
infertility, and sexual healing for millions
of Peruvians for well over 2,000 years.
Kilham says it’s a profound sex-drivestimulating agent, and while its efficacy
is backed by multiple studies, researchers
still aren’t sure how it works. “It appears
to work in the sex centers of the brain,
but it doesn’t change hormone levels,” he
says. “Post-menopausal women actually
wind up, in many cases, lubricating and
experiencing pleasurable intercourse as a
result of taking maca.”
TONGKAT ALI—A tree root hailing from
both Malaysia and Indonesia, Tongkat
Ali has earned a reputation for being a
powerful overall hormone regulator that
stimulates sex drive by improving the
production of testosterone in both men
and women, and boosting progesterone
production in women. “We know that in
human studies it significantly improves
erectile function in men,” Kilham says.
“Because it stimulates the body’s own
natural production of testosterone without
actually containing testosterone, it also
has a very positive effect on skin health
and elasticity and on muscle tone.”
SEX, LOVE, AND YOGA
5 Principles to Sustain a Healthy, Intimate Relationship
Travis Eliot, yoga teacher and creator of The Ultimate Yogi DVD, puts a lot of credence in the ancient principles of yoga to strengthen romantic relationships. Below
are his top five tips for helping couples find inner peace, happiness, and ultimate
intimacy together.
n NON-HARMING (AHIMSA): Intimate relationships will always present certain challenges and frustrations that can trigger harmful, reactive behavior. Be mindful of
heated moments and practice mindful compassion in your thoughts, words and
actions. Take a deep breath, step back, and align with a perspective for the good of
all involved.
o TRUTHFULNESS (SATYA): Truth leads to a deep quality of strength and integrity
within a relationship. Honesty requires courage and is not always comfortable. Risk
being honest over being comfortable to help elevate the relationship’s foundation
of trust and goodness.
p NON-STEALING (ASTEYA): In today’s hectic-paced life, quality time together is more
precious than ever. Non-stealing is about being fully present with your partner.
Turn off distracting cellphones and computers in and out of the bedroom to keep
your quality time sacred.
q CONTINENCE (BRAHMACHARAYA): Continence
(or celibacy) can help
refocus a deeper respect
for sexual intimacy.
As a couple, create an
intention around making love so that sexual
intimacy becomes a
powerful, beautiful and
transcendent form of
communication within
your relationship.
r NON-HOARDING (APARIGRAHA): It’s important
to give your partner a
balanced amount of
space to grow as a human
being. Non-hoarding
encourages the trust
and faith that space is
a safe thing to create
for each other within
a relationship.
HORNY GOAT WEED —Horny goat weed
has held a place in traditional Chinese
medicine for hundreds of years because
of its effect on low libido and ED, among
other conditions. Interestingly, the herb’s
effect on ED prompted authors of a 2008
study by the American Chemical Society
to suggest that it could be a natural Viagra
because of its ability to block the effects of
an enzyme that restricts blood flow to the
penis.
ASHWAGANDHA —An Ayurvedic herb,
ashwagandha is part of the adaptogen family
of botanicals that includes schizandra
and Siberean ginseng, both of which are
linked to increased energy, stamina,
endurance, and mental alertness. Kilham
says ashwagandha is also a revered
sexual-health enhancer in its own right.
“In India, if you’re a woman and you
go to a doctor, you’re going to be given
ashwagandha and told to take it regularly
if you’re at a fertile age because it very
significantly enhances overall sexual and
reproductive health,” he says.
RHODIOLA ROSEA —Kilham is a big advocate
of this traditional Eastern European and
Asian plant, calling it one of the most
beneficial botanicals of any type in any
category. Like the aforementioned supplements, rhodiola is probably better known
for its other research-confirmed benefits
related to its effects on brain health and
physical/mental endurance; however,
Among 35 men with ED,
26 experienced improved sexual function
as a result of taking rhodiola
Kilham points to two Russian human
clinical studies to confirm its sexual health
benefits too. “Among 40 women who suffered amenorrhea (loss of menses), daily
administration of rhodiola extract for two
weeks restored menses [and also enabled
pregnancy in eleven of the women],” he
says, adding that the benefits aren’t limited to women. “Among 35 men with ED, 26
experienced significantly improved sexual
function as a result of taking rhodiola extract
for three months.”
In addition to oral supplements, intimacy
can also be enhanced with the help of
topical lubricants. Some water-based
formulations also include the addition
of natural aloe vera, vitamin E, niacin,
and even tingly extracts of menthol and
cinnamon to help increase the comfort of
intercourse and add to a couple’s overall
sensory experience.
OUR PRODUCT PICKS
BRICKER LABS Macabido
Men’s Formula naturally
enhances libido and energy
with maca and a targeted
blend of other herbs.
DREAMBRANDS The
Natural Moisturizing
Lubricant uses carrageenan,
aloe vera, and vitamin E in a
water-based formula that’s
free of parabens and glycerin.
IRWIN NATURALS SteelLibido is formulated with
ORGANIC INDIA
Ashwagandha is certified
PROLAB NUTRITION Horny
Goat Weed enhances
ashwagandha, horny goat
weed, maca, and other sex
enhancers.
organic, and delivers a pure,
potent dose of this timeproven herb for sexual health.
vascularity, energy, and
libido to naturally amplify
performance.
Joanna Cosgrove has been has been covering the dynamic facets of the health and wellness industry for more than 15 years..
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health q & a yyo
your health questions answered
BY JONNY BOWDEN, PhD, CNS
THE DEATH OF CALORIES
Q
Is “a calorie a calorie,” or will
eating certain foods help me to
lose weight? — SARAH M., SYRACUSE, NY
CALORIES ARE DEAD.
Did I get your attention? I thought so.
OK, I lied. Calories aren’t completely
dead, but the belief that they are the
main cause of weight gain is quickly
approaching its sell-by date. Calories
still matter—but they are no
longer the star of the weightloss show. Emerging research
suggests that there are many
other factors that affect weight
gain and weight loss, and these
factors are far more powerful
than previously appreciated.
THE ROLE OF HORMONES
Let’s start with hormones. Several
hormones play important roles in fat
storage, fat burning, and appetite, while
others control such things as metabolic rate.
In fact, one of the great shifts in thinking
among cutting-edge health professionals
has been a greater appreciation of the
role hormones play in weight gain, and
a greater appreciation of the hormonal
effect of food.
The best-known example of a hormone
with a direct impact on fat storage is
insulin. Insulin, a hormone secreted
by the pancreas, has many jobs in the
body, but primary among them is that it
acts as a kind of Sherpa for sugar in the
bloodstream, escorting it out of the blood
and into the muscle cells where it can be
burned for energy. Insulin also escorts
amino acids into the muscle cells, which
is great if you’re working out heavily and
trying to build muscle. But insulin is more
likely to cause you to store fat.
Here’s how it works. When you eat
food—most any food (with an exception
we’ll discuss in a moment)—your blood
sugar goes up. “High glycemic” foods
(e.g., sugar, soda, white bread) make it
go up higher and stay up longer.
When your blood sugar goes up, the
pancreas jumps into action and secretes
a squirt of insulin. Insulin’s job is to
shepherd all that extra sugar out of the
bloodstream—where high levels can
do some serious damage—and into the
muscle cells that, under ordinary circumstances, would be delighted to have it.
What are ordinary circumstances? Well,
the circumstances that homo sapiens have
found themselves in for the vast majority of the hundred thousand years or so
we’ve been on the planet, at least up to
the invention of agriculture. We had to
move around a lot, hunt,
fish, gather our food, and often
travel long distances every day just
in order to survive. No wonder the muscle
cells were delighted to have any sugar
that wound up in our bloodstream—they
needed that sugar for fuel, since they had
an awful lot of work to do!
Now? Not so much. See, it’s not just
sugar that raises your blood sugar,
it’s foods that convert to sugar quicker
than you can pull out your smartphone
and order Uber. These are the foods
we’ve been told are healthy for the last
few decades—cereals, pasta, rice, grains,
low-fat cookies and crackers, potatoes,
orange juice, and all the rest of the staples
of the standard American diet. The pancreas
goes on full alert—“This guy just ate
10 ding-dongs”—and starts secreting a
ton of insulin.
But there’s a problem. For many people,
the only “work” they ask the muscles to do
on most days is a few hours of keyboard
stroking, a trip back home to the couch,
and an evening in which the only exercise
health q & a
they’ll be getting is pushing a button on
the remote control. Insulin goes tapping
on the doors of the muscle cells offering
all that sugar that was just eaten, but the
muscle cells aren’t interested. “What do
we need that stuff for?” they ask. “Take it
to someone who wants it!”
Over time, the muscle cells become resistant to the effects of insulin, a condition not
surprisingly known as insulin resistance.
They won’t open their doors. So guess
where insulin takes its sugar payload?
Yup. To the fat cells. Which are all too
happy to welcome it in. Eventually, in
many cases, even the fat cells can’t absorb
much more sugar. Then you’re in the
unenviable position of having high blood
sugar and high insulin levels in your
bloodstream, the perfect storm for metabolic syndrome, diabetes, and obesity.
ALL FOODS ARE NOT CREATED EQUAL
There’s an important take-away from
this. All food does not raise blood sugar
equally. “Low glycemic” foods—like, for
example, virtually every vegetable on the
planet—have a much less pronounced
effect on blood sugar, and, consequently,
on insulin. Many of them barely raise the
blood sugar needle. Protein raises blood
sugar—but not nearly as much as carbohydrates in general, and not a fraction as
much as processed carbohydrates, which
are the absolute worst offenders.
Guess what doesn’t raise blood sugar?
Fat. Yes, the very macronutrient we’ve
been warned away from during 40 years
of bad dietary advice actually turns out
to have the least effect on our fat-storing
hormone, while the foods we’ve been told
to consume the most of—complex carbohydrates like cereal, pasta, and rice—have
the biggest effect. Starting to see the
irony? Now you know why it’s so hard to
lose weight on a low-fat diet!
CHECK YOUR LEPTIN LEVELS
Insulin has a central role in weight gain,
but it’s not the only hormonal player.
Leptin is a hormone that sends a message
to the brain when you’re full. When researchers in the ’90s first discovered that
obese mice have very low levels of leptin,
they thought they had discovered the holy
grail of weight loss. Obese people—like the
obese mice—must be leptin-deficient, they
reasoned. Drug companies began licking
their chops at the thought of producing
a pharmaceutical version of leptin that
would cause people to drop weight.
Except that it didn’t. Researchers
quickly discovered that obese people actually have plenty of leptin. The problem is
that it doesn’t get into their brain cells, so
that determines weight gain. Clearly,
some medicines can interfere with normal
processing of calories. Some common
drugs known for producing weight gain
include Paxil, Depakote, Prozac, Zyprexa,
and even some antihistamines.
Chemicals are another example. There’s
been quite a bit of research in the last
decade or so on chemicals in the environment known as obesogens because they
literally trigger weight gain. Bruce Blumberg, a biology professor at the University
Fat … the very macronutrient we’ve been
warned away from during 40 years of bad
dietary advice actually turns out to have
the least effect on our fat-storing hormone.
it can’t deliver it’s “stop eating” message.
This condition, known as leptin resistance, is like having a broken gas gauge
on your car. You never know when the
tank is full, so you keep filling it up at
every gas station on the highway.
Like insulin resistance, some of the
blame for leptin resistance goes to carbohydrates. High-carb diets raise triglycerides, and high triglyceride levels are one
of the causes of leptin resistance. When
you eat a low-carb diet, triglyceride levels
tend to drop. Additionally, insulin levels
tend to drop, and leptin activity begins to
normalize—and you lose weight.
OTHER FACTORS
Weight gain often accompanies certain
medications. The bloating and weight
gain associated with long-term use of the
steroid prednisone is a perfect example.
Take two people on the identical diet and
exercise program, give one of them prednisone for a couple of months, and see if
you still believe calories are the only thing
of California, Irvine, coined the term
“obesogen” in 2006 when he discovered
that certain compounds predisposed
laboratory mice to gain weight. “We’ve
altered the physiology of these offspring,
so even if they eat normal food, they get
slightly fatter,” he wrote.
Some of these obesogens are common
chemical pesticides found in food and
water. Some are food additives like
monosodium glutamate. Some chemicals
and pesticides are known as hormonal or
endocrine disrupters because they literally
interfere with hormonal activity. These
endocrine disrupters can affect weight,
but they can also affect a lot more. The
pesticide atrazine, for example, can actually
turn male frogs into females.
Clearly, managing weight involves
more than watching the number of
calories we take in and expend every day.
And appreciating the myriad of influences
involved in gaining weight helps us increase
our understanding of the disease that
is obesity.
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.
go homeopathy healing homeopathics
BY AVGHI CONSTANTINIDES, DHOM, HMC, MA
FLOWER POWER
Calendula is a first-aid kit essential for summer
CALENDULA OFFICINALIS, ALSO CALLED POT
marigold, is often referred to as “herb
of the sun,” as marigold flowers open in
daylight and close at night. Shakespeare
gets poetic about them in his 1623 play The
Winter’s Tale: “The marigold … goes to bed
wi’ the sun; And with him rises weeping.”
The name calendula came about because
marigold is said to bloom on the calends,
the first day of the month.
For centuries, calendula flowers have
been dried and used for soups and broths,
and thought to comfort the heart and
spirits. The flower is a native of southern
Europe, but it thrives in the United States.
It was well-known to the old herbalists as
a garden flower and for use in cooking and
medicine. Today, calendula is often used
to treat cuts, scrapes, and other wounds,
both internally and externally.
ANTISEPTIC ALTERNATIVE
In homeopathy, calendula is commonly
recommended to treat open wounds, as it
has antiseptic properties. Although calendula
is not an antiseptic in the true meaning
of the word, it inhibits germ growth.
Traditional antiseptics, which are
potent enough to kill microorganisms,
are also injurious to the living cells of
the body, including the defending white
dosage guidelines
Calendula is a remarkable healing agent when applied locally or given internally. When using topical
creams, gels, or lotions, apply daily as needed. Internally, for a smaller trauma, start with a low potency
and increase for a greater trauma. Note: homeopathic remedies are more powerful the more they go
through potentization (a process of diluting and shaking), so a higher number (e.g., 200C) indicates that
the medicine is more diluted and therefore more potent than a lower number such as 30C.
For centuries,
calendula flowers
have been thought
to comfort the heart
and spirits.
go homeopathy
blood cells sent out to kill off the attacking microbes. Antiseptics such as carbolic
acid, mercurial salts, and iodine wreak
havoc with the blood cells as well as with
the deadly germs.
If wounds are already infected or
have offensive discharges, calendula has
been known to clear them up in a day or
two. Calendula is soothing as an external
application. It neither destroys nor irritates
any new skin cells that are forming;
rather, it stimulates their growth. It can
also be taken internally in pellet form.
WHEN TO USE CALENDULA
While homeopathic Arnica montana,
another natural first-aid kit must-have, is
recommended for bruising, calendula is a
top choice for open wounds. Calendula is
useful when the skin is broken, burned, or
lacerated. It helps to promote circulation
HOMEOPATHY
101
Homeopathy is a system of natural
medicine founded in 1796 by Samuel
Hahnemann. The word homeopathy
comes from the Greek roots homeo
(similar) and pathos (suffering). This is in
contrast to allopathy, from the roots allo
(opposite) and pathos (suffering), a word
coined by Hahnemann to describe conventional medical treatment of symptoms. Allopathic
treatment of disease uses substances or techniques to oppose or suppress symptoms.
Homeopathy, on the other hand, is based on the principle “like cures like,” meaning a
remedy that induces symptoms similar to what the person is experiencing will activate the
body’s own healing response. These remedies are given in minute quantities.
Think of a common onion. What happens to you when you cut an onion? You may
experience watery eyes with a burning sensation. A clear, watery discharge may come
from your nose, and as it drops out of your nose the fluid burns the end of it. There can
be an itchy and burning sensation in the throat. Allium cepa is a homeopathic remedy
made from the red onion. A homeopath would suggest this remedy if a person has similar
symptoms to those described above, such as from allergies.
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That’s why you need to take magnesium.
Your body needs magnesium for more
than 300 biochemical reactions1 and its
role in everything from cardiovascular2-6
and bone health,7,8 to energy metabolism9,10 and mood11-24 is well-documented.
But now, researchers are focusing primarily
on magnesium’s benefits for memory and
cognitive function.15
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Unfortunately, it’s very hard to maintain
optimal levels of magnesium in the brain.15
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References
1. J Clin Endocrinol Metab. 1998 Aug;83(8):2742-8.
2. Ann Pharmacother. 2002 Feb;36(2):255-60.
3. Br J Sports Med. 2006 Sep;40(9):773-8.
4. Congest Heart Fail. 2006 Jan-Feb;12(1):9-13.
5. Clin Calcium. 2012 Aug;22(8):1227-34.
6. Clin Calcium. 2012 Aug;22(8):1217-26.
7. J Bone Miner Res. 1998 Apr;13(4):749-58.
8. Curr Osteoporos Rep. 2009 Dec;7(4):111-7.
9. Clinica Chimica Acta. 2000;294:1-26.
10. Magnes Res. 2011 Dec;24(4):215-9.
11. Pharmacol Rep. 2008 Sept-Oct;60(5):588-9.
12. Pharmacol Rep. 2008 Sept-Oct;60(5):588-9
13. J Neural Transm. 2007 Sep;114(9):1129-34.
14. Prog Neuropsychopharmacol Biol Psychiatry. 2009 Mar
17;33(2):235-42.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
Neuron. 2010 Jan 28;65(2):165-77.
Br J Haematol. 2010 Jan;148(2):195-204.
Metabolism. 1996 Dec;45(12):1443-6.
Cell Death Differ. 1997 Apr;4(3):233-41.
Baillieres Clin Haematol. 1995 Sep;8(3):567-601.
Mol Genet Metab. 2012 Dec;107(4):664-8.
Pol Merkur Lekarski. 2010 Mar;28(165):236-8.
Eur J Clin Nutr. 2010 May;64(5):495-502.
Biochemistry. 1991 Aug 13;30(32):8045-51.
PLoS One. 2013 Sep 30;8(9):e76302.
Available at: http://www.mit.edu/press/2010/magnesiumsupplement.html accessed December 10, 2012.
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.
Life Extension will not be liable for typographical, photographic or other pricing or content errors found in our printed or electronic communications. Prices subject to change without notice. Cannot be combined with any other offer.
605.36M 0515
Pre-clinical studies have shown that the Magnesium L-threonate
in Neuro-Mag™ boosted magnesium levels in spinal fluid by a
remarkable 15%. That compares to no increase at all with conventional forms of magnesium.15 Animal models revealed even
more promising results … the Neuro-Mag™ form of magnesium
showed improvements of 18% for short-term memory and 100%
for long-term memory.15 That’s impressive by any standard!
go homeopathy
and healthy skin growth, which may help
to reduce scar formation.
Additionally, look for the following
indications:
Z Parts around the wound become red
Z The wound stings
Z Pain is excessive and out of proportion
to injury
Z The wound is raw and inflamed, as if
beaten
Z Motion aggravates the pain of the wound
Z The patient is extremely nervous
Z Infection
Z Any type of wound with broken skin,
including burns, cuts, punctures, abrasions
Z Diaper rash
Z Post-surgical wounds
Z Feeling easily frightened, fretful and
anxious, or morose
war story
Z An overwhelming sense of an imminent
calamity
Z Sleepiness
Z Feeling faint
Z Feeling better with warmth
Z Feeling better either by walking or lying
perfectly still
Z Aggravated when moving parts of body
that are injured
Z Aggravated by damp or cloudy weather
or a chill
Z Feeling worse in the evening
British physician Petrie Hoyle used calendula
extensively during World War I at Neuilly
Hospital in France, where he treated
injured soldiers. Homeopathy was widely
practiced during the war because orthodox
management of disease often made illness
worse as a result of the toxic effects of the
drugs that were commonly prescribed, and
were not particularly effective in any case.
A visiting French surgeon complimented
Hoyle on the cleanliness and sweetness of
the air in his wards. ‘’There were no sickly
smells of antiseptics about,’’ he recalled.
Moreover, he remarked and complimented
Hoyle on the low mortality and the quick
recovery rates of the wounded.
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.
Beauty Blogger Reports
New Skin Cream Can
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(Deep Lines at sides of nose to mouth)
Gigi Parker whose blog “Fab Fit Forties”
features health and beauty tips, reported
her test of a new cream that targets
Nasolabial Folds; one of skin care’s
toughest problems.
The Product: Nasolabial Fold + Multi
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Her blog explained that Reviva Labs
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Although Reviva’s Nasolabial cream can
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WHAT CAUSES THE LUMPS AND BUMPS OF CELLULITE? WE’RE STILL
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estrogen. Other possible culprits include sluggish circulation, tight
clothing, accumulated toxins, lack of exercise, or a high-salt diet
that promotes fluid retention. And loss of collagen, the supportive
fiber in skin, is a definite factor: when skin loses strength and
elasticity, it’s unable to contain fat cells in a smooth, compact
pattern, resulting in lumps and bumps.
Whatever the cause, there is a solution. Ditch your dimples
with these simple, natural treatments:
BY LISA TURNER
Relax.
Cortisol
and other
hormones
secreted in
response to
stress can
encourage fat
deposition.
Z Strengthen skin from within. The process of cellulite
formation triggers enzymes that cause a breakdown in collagen.
Bioflavonoids, found in citrus fruit, leafy greens, tomatoes,
melons and papaya, can block the effects of these enzymes. Many
of these foods also contain vitamin C that can promote healthy
collagen formation. In one study, people who drank chokeberry
juice—high in bioflavonoids—showed a 55 percent reduction in
cellulite. Or look for bioflavonoid supplements that contain silica,
a connective-tissue booster, for more focused results.
Z Take a break from coffee. As little as two cups of coffee in
the morning can raise levels of cortisol, the stress hormone that
affects insulin and encourages the body to store fat. Plus, it can
dehydrate skin and worsen the appearance of cellulite. Replace
your morning coffee with herbal tea; look for a blend that includes
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healthy pet natural care for dogs & cats
BY JULIA SZABO
Swimming
is wonderful
exercise for
arthritic dogs.
EASE ARTHRITIS IN PETS
Help keep your dog or cat active and healthy with these natural strategies
IT’S A FACT OF LIFE: NO MATTER HOW CAREFUL we are about diet and exercise, as we
age, arthritis is almost inevitable. Most
humans understand this, and can take
steps to stave off the discomfort of creaky
joints if arthritis pays an unwelcome visit.
But pets don’t know why, all of a sudden,
they can’t move around with the ease and
confidence they used to have. Companion
animals depend on their owners to help
them get through this confusing life adjustment. Happily, there are a few simple
measures you can implement to prevent
and treat arthritis in pets, helping them
retain maximum joint mobility well into
their golden years. And here’s some excellent incentive to follow an anti-arthritis
agenda: The very same coping strategies
you use to help your furry companions
will help you cope—and even conquer!—
when arthritis comes calling.
BE FLEXIBLE, EVEN IF THEY CAN’T
Your pets’ mobility is the source of some
of their most joyful moments—just think
of how happy pets are when they run and
climb. If you’re a youngster, but your dog
or cat is a senior, try to empathize with
how difficult it must be— emotionally and
physically—when your dog or cat can’t
move around with ease the way they used
to. It’s tough for them to navigate steps,
or climb up to their favorite high places.
Show compassion by being flexible with
your daily routines. For instance, if pets
are accustomed to sharing your bed, give
them a leg up—and a helping paw on
the way down—with a ramp or box, or
lift them yourself. And be generous with
gentle massages.
SLOW DOWN—BUT DON’T STOP!
Exercise is great for pets and people of
all ages, so please don’t discontinue it—
adjust it. By all means go for walks with
your dog, but keep your pace in step with
your dog’s slower gait (especially on rainy
days; humidity makes stiff joints scream).
Swimming is another wonderful exercise
for dogs. Keep dogs in sight while they’re
swimming, in case they get too tired to
keep paddling and need assistance.
As for cats, use cat teasers to keep feline
friends motivated to pounce, and generously
apply fragrant, organic catnip to scratching
posts to make sure your cat flexes its claws
and stays limber, longer.
TREATS TO KEEP THEM ON THEIR FEET
Creaky joints need lubrication—it’s that
simple, for pets and people. Fish oil is
one of the most effective joint remedies
available. Take care to select the highestquality fish oil. There are chewables available that are designed specifically for pets
with joint issues (typical active ingredients
are glucosamine, cetyl myristoleate, and
bromelain). These supplements taste great,
so administering them is a cinch; pets
anticipate them as tasty treats.
Additionally, I liberally “soup up” my
senior dogs’ food bowls with two spices
renowned for their anti-inflammatory
properties: cinnamon and turmeric. For
an even bigger boost, I’ll use curcumin,
the more concentrated form of turmeric.
Combined with a spoonful of coconut oil,
these spices give kibble a curry-like taste
my dogs really like. Cats are not always
open to exotic new flavors, so try spicing
up a small amount of feline food as a test.
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healthy pet
ANTI-INFLAMMATORY
FOODS
Arthritis is inflammation
of the joints, so following
an anti-inflammatory
diet is hugely helpful in
coping with this condition.
That means going grain-free,
as grains are inflammatory. Select
a grain-free diet for your dog or cat, and
take care that any between-meal snacks
you distribute are also grain-free. Please,
no bread morsels, however fetchingly
your dog begs for them, as they will make
joints creakier than usual.
PINPOINT PAIN RELIEF
Acupuncture is proven to help boost joint
mobility in animals and people with
arthritis. In China, this healing modality
was used for centuries to lengthen the
careers of older farm animals. Consider
DOWNWARD DOG—AND CAT!
How yoga can benefit your pets
Multitask by doing yoga with your dog or cat by your side—you get to spend
quality time together while boosting wellness. Numerous how-to books and
videos have been produced to help guide novices through the process. But really,
the best way to practice is with your dog or cat—they are natural yogis. Iconic
yoga poses (notably, Downward Dog) were said to be identified by observing how animals instinctively stretch their limbs after a nap. Humans imitated these movements, and an
exercise revolution was born. Here’s how it works: Secure two yoga mats—one for you and
one for your pet—and relax into the poses that feel most comfortable. You’ll find your furry
friends joining in on the meditative fun without even being asked, and their enthusiasm will
keep you motivated to come back for more. To extend the life of your yoga mat, keep your
pet’s nails clipped and filed before meditative workouts; this will help prevent claw marks
and divots in foam mats.
consulting a veterinary acupuncturist
for your arthritic dog or cat. Many make
house calls, so your pets can feel relief in
the comfort of home. To locate a veteri-
nary acupuncturist, visit ivas.org. And
speaking of comfort, furnish furry friends
with a supportive pet bed, so their joints
are well-cushioned against hard floors.
Julia Szabo is a journalist and healthy living advocate whose articles have appeared in Amazing Wellness, The New York
Post, Cesar’s Way, Dogster.com and Catster.com. She is the author of seven books, most recently Medicine Dog.
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fit & healthy exercise and diet for active lifestyles
BY VERA TWEED
TECH-SAVVY FITNESS
How fit bands monitor your moves, track your progress,
and help you get in great shape
ONE OF THE LATEST DEVELOPMENTS IN
electronic devices, fitness trackers, called
fit bands, activity bands, or wearables, can
help you achieve fitness goals by prompting more activity throughout the day,
streamlining workouts, counting calories
you burn, and even monitoring your sleep.
AN NYPD OFFICER’S STORY
While in training as an NYPD police officer,
Frances Caro wasn’t an exceptional runner,
barely passing a required fitness test. And
then with shift work on the job, known
to disrupt metabolism and contribute to
weight gain, her weight hit an all-time
high—until a robbery changed her life.
After a fellow officer was shot and
killed, his very fit partner outran the perpetrator and enabled his capture. Knowing
she could not have done the same, Caro
had an epiphany.
“I realized that it is essential to maintain a healthy and fit lifestyle—not only
for myself, but for my partner as well,”
she recalls. So she began running, slowly
at first, learned more and more about exercise and food, streamlined her workouts,
and over the course of about two years,
lost 52 pounds.
“As I learned the mechanics of the
body, I also learned the importance of
training efficiently and effectively,” says
Caro. A fit band, the Mio Fuse in this case,
helped her make a breakthrough.
“Knowing your target heart rate, and
training based on your heart rate zones,
supports efficiency and effectiveness,”
says Caro. It assisted her in not only losing
weight, but also in becoming exceptionally fit. Today, she is a physical training
and tactics instructor for the NYPD, and a
personal trainer and partner at Superiior
fitness (superiiorfitness.com).
When running boot camps and other
fitness programs, Caro encourages her
Today’s
fit bands
are a
convenient
blend of
earlier
gadgets.
clients to use fit bands. “They have been
motivated and inspired by how many more
calories they burn simply by monitoring
their heart rate zones,” she says.
tracking goals, reminders, and connecting
with smartphone apps to display information in useful and interesting ways.
TYPES OF DEVICES
THE FIT BAND BREAKTHROUGH
The features of today’s fit bands are a
convenient blend of earlier, more primitive
gadgets: somewhat cumbersome heart
rate monitors used by athletes for years,
and pedometers that clipped onto belts
and measured daily activity in steps. Heart
rate monitors weren’t very convenient,
and pedometers weren’t all that accurate,
and certainly lacked a ‘cool’ factor.
The technology behind today’s fit bands
solves these problems and adds many more
features, such as counting calories burned,
Fit bands are generally designed for three
types of users:
Z Athletes and fitness buffs who want
to maximize their workouts or sports
performance
Z People who want to be more active
in the course of day-to-day life and
perhaps get inspired to start an exercise
program
Z Those who exercise moderately and
want to improve results and lead a
healthier lifestyle
fit & healthy
How can they help? A study for the
American Council on Exercise found
that when people use them to monitor
activity throughout the day, they are
30 to 40 percent more active. Another
study, by the Consumer Electronics
Association, found that among people
who own fitness trackers, 87 percent
agree that the devices prompt them to
be more active, and many use them to
monitor progress toward fitness goals.
smartwatches vs. fit bands
Smartwatches, such as the Apple Watch, are extensions of smartphones, designed to control many features of a phone from your
wrist, including calls and texts. Many include the same features as a
fit band but not surprisingly, they cost much more. Prices of fit bands
start around $100, whereas a smartwatch may run several hundred
or more. If you’re trying to decide which type to buy, consider your
own goals: Do you want to control your phone from your wrist, or is
fitness your priority?
FIT BAND FEATURES
Different fit bands offer different combinations of functions, and may or may not
include a watch. As a rule, the more they
do, the more they cost. Depending on your
preferences, these are some features to
look for, but not every product includes
all these:
Z Measure activity throughout the day,
in steps
Z Remind you to get up and move
Z Estimate calories burned
Z Measure sleep time and whether or not
you move around or wake up during
the night
Z Remind you of fitness goals
Z Show you how close you are to achieving your goals for the day
Z Monitor heart rate during various types
of exercise
Z Alert you when heart rate goes above or
below a preset range while you work out
Z During a workout, measure distance
and time
Z Work with a variety of apps to enable
you to see progress and set new goals
Z Navigate and track locations and
distance with a GPS
Z Interact with a smartphone to control
music and other phone functions
FITNESS AT
YOUR FINGERTIPS
Take your workout high-tech
with one of these sleek fit bands
Fit bands that monitor all-day activity and
calorie burning, and connect with a smartphone, include the Garmin Vivofit, which
also measures sleep and, with an optional
chest strap, heart rate; the Mio Fuse,
which measures heart rate directly on the
wrist and is designed for both sports and
everyday monitoring; and the Mio Alpha,
which doesn’t measure heart rate but is
also a watch and tracks and shows activity on its own display.
Fit bands that are designed specifically to
monitor heart rate during workouts include
The Polar FT7 (not shown), with a built-in
memory but no smartphone connection;
and the Magellan Echo Sports Watch (not
shown), which works with a smartphone
and can control music and apps.
MIO Alpha
MIO Fuse
GARMIN Vivofit
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.
is your
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healing kitchen recipes for health
BY LISA TURNER
SUMMERTIME (AND
THE
MENU’S
EASY)!
Simple-to-prepare, no-fuss fare perfect for an
outdoor dinner party
NOTHING SAYS IT’S SUMMER LIKE AN OUTDOOR PARTY. SULTRY AFTERNOONS AND WARM,
Roasted Salmon
with Asparagus and
Peppers
(see recipe, p. 100)
PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK
starry nights lend themselves to al fresco dining. And if you’re planning on having a
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healing kitchen
APPETIZER:
Antipasti Platter
Serves 4
Keep starters simple. Choose a selection of
marinated vegetables, olives, seasonal fruit,
and high-quality meats and cheeses, and
arrange them artfully on a serving platter.
½ lb. assorted deli meats (Genoa salami,
prosciutto, mortadella, bresaola)
½ lb. assorted cheeses
8 oz. jarred roasted red and yellow peppers
½ lb. red and yellow cherry or pear
tomatoes
1 baguette or assorted rustic breads, sliced
8 oz. mixed olives
4 oz. Marcona almonds or other roasted nuts
1. Arrange meats, cheeses, peppers, tomatoes and bread on a serving platter.
2. Place almonds and olives in small bowls
and serve alongside platter. Serve immediately.
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healing kitchen
SALAD:
Spinach, Basil, and Strawberry Salad
Serves 4
You can’t go wrong with a simple spinach
salad. This one’s a classic, and marries summery herbs and fruit with tangy goat cheese.
¼ cup balsamic vinegar
2 Tbs. raspberry preserves
¼ tsp. Sriracha or other hot sauce, or to
taste
⅓ cup olive oil
6 cups baby spinach leaves
1 cup fresh basil leaves, chopped
1 small red onion, halved and sliced very
thinly crosswise
½ cup toasted pecans
2 cups fresh strawberries, hulled and sliced
4 oz. goat cheese
1. Combine vinegar, preserves, hot sauce,
and olive oil in a small jar with a tight-fitting lid. Shake vigorously until combined.
Set aside.
2. In a large bowl, combine spinach, basil,
onion, and pecans. Drizzle with just
enough dressing to lightly coat spinach
leaves and toss to mix. Gently toss in
strawberries. Season to taste with salt and
pepper.
3. To serve, divide among four plates, top
with goat cheese, and serve immediately.
VARIATIONS:
Z Skip the strawberries, basil, and pecans;
add 1 cup cubed roasted beets and 2 cups
baby arugula.
Z Leave out the strawberries, pecans, and
dressing; toss spinach with 1 cup cooked
white beans, ¼ cup crumbled bacon,
and 3 tablespoons olive oil.
PER SERVING: 470 cal; 12g pro; 38g total fat (10g
sat fat); 23g carb; 30mg chol; 160mg sod; 4g fiber;
14g sugars
SOUP:
Sweet Corn Soup with Thyme
Serves 4
This quick recipe celebrates summer’s best
produce. Start the soup just before you make
the salad; both will be finished at about the
same time.
1 Tbs. butter or coconut oil
1 small bunch green onions, chopped
(white parts only)
1 small celery stalk, finely chopped
6 large ears corn, shucked
1 lb. summer squash, chopped
2 cups milk or almond milk
2 whole thyme sprigs plus 1 Tbs. finely
chopped fresh thyme
1. Heat butter or oil in a large, heavy skillet
over medium heat, and cook green
onions and celery for 2 to 3 minutes,
until just tender.
2. Hold one corn cob over a bowl and, using
a very sharp knife, cut kernels off; reserve
cob. Repeat with remaining corn. Holding
cobs over bowl, scrape each with the flat
edge of a butter knife to extract the milk.
Add all of the corn kernels and the corn
milk in the bowl to the cooking pot. Add
corn cobs to pot.
3. Add squash, ½ cup water and thyme
sprigs to the pot. Cover and simmer for 15
minutes. Remove and discard cobs and
thyme sprigs.
4. Transfer to a food processor and purée
until soup is mostly smooth, but still has
some texture. Add milk; season to taste
with salt and pepper.
5. To serve, divide soup among four individual bowls. Sprinkle tops with finely chopped
fresh thyme, and serve hot.
VARIATIONS:
Z Skip the thyme and add ½ small chipotle
pepper to the soup just before puréeing;
garnish with avocado slices and a dollop of
sour cream.
Z Leave out the thyme and add 1 small
avocado and ½ cup chopped cilantro before
puréeing.
PER SERVING: 300 cal; 13g pro; 8g total fat (4g sat
fat); 51g carb; 15mg chol; 125mg sod; 6g fiber;
22g sugars
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healing kitchen
ENTRÉE:
Roasted Salmon with Asparagus and Peppers
Serves 4
Simplicity is the key in this lovely entrée; the sides roast with the main dish, for ease of prep, cooking, and cleaning. You’ll need about 45 minutes
to prep and cook; while the fish and vegetables are roasting, set out apps and make the soup and salad.
1 lb. red, yellow, and orange peppers,
chopped
1 lb. fresh asparagus, ends trimmed, cut
into 2-inch pieces
2 large shallots, thinly sliced crosswise
(about ½ cup)
Olive oil for drizzling vegetables
1 ½ lb. salmon fillet, skin removed, cut
into 4 equal portions
2 garlic cloves, finely minced
2 Tbs. finely chopped tarragon
½ cup good-quality mayonnaise
½ lemon
1. Preheat oven to 425˚F.
2. Place peppers, asparagus, and shallots in a
large baking dish. Drizzle with oil, sprinkle
with salt and pepper, and toss with hands
to coat. Place salmon on top of vegetables.
Drizzle salmon with olive oil and rub with
garlic. Sprinkle with salt and pepper, and
roast until salmon is just opaque in center,
18 to 20 minutes, depending on thickness
of fish.
3. While fish and vegetables cook, combine
tarragon and mayonnaise in a small bowl.
Squeeze 1 Tbs. lemon juice into bowl and
stir to mix well.
4. To serve, divide vegetables among four
plates. Place one salmon piece on each
plate. Top with tarragon mayonnaise, and
serve immediately.
VARIATIONS:
Z Swap beets and new potatoes for the peppers and asparagus, and use basil instead of
tarragon in the mayo.
Z Use sliced tomatoes and onions as the vegetables; instead of mayo, purée 1 cup jarred
roasted red peppers and 2 garlic cloves to
make a quick sauce.
sat fat); 16g carb; 105mg chol; 260mg sod; 25g
fiber; 6g sugars
decorate on a dime
You don’t have to spend a ton of money to entertain. Try these tips for a festive fête on the cheap.
= String lights such as white twinkle lights around the dining area, or add some ambiance with
candles.
= Skip the disposable dishes and invest in an inexpensive set of plates, bowls, and napkins in
bright colors. Check your local thrift shop or second-hand store for cheap finds.
= For background music, create a playlist on iTunes, check out Pandora.com, or select some
CDs at a thrift store to fit your theme.
= Arrange wildflowers in a tall glass vase with some sliced oranges for a summery centerpiece.
Or search the Internet for other low-cost or no-cost table toppers.
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healing kitchen
DESSERT:
Raw Chocolate-Raspberry Mousse
Serves 4
You’ve gotta have chocolate for dessert!
This raw version of chocolate mousse is as
creamy and rich as the real thing, but it’s
dairy-free, rich in healthy fats, and sweetened with honey, not sugar. Make it ahead
of time for a stress-free kitchen experience.
2 small avocados
⅓ cup honey
1 tsp. vanilla extract
⅓ cup cocoa powder
3 Tbs. melted coconut oil
⅛ tsp. salt
1 pint fresh raspberries
1. Halve avocados, remove pits, and scoop
flesh into blender. Add honey, vanilla,
and salt; process until smooth.
2. Add cocoa powder and coconut oil, and
process again until smooth and creamy.
To serve, spoon into martini glasses or
dessert bowls, top with raspberries, and
serve immediately. May also be made up
to 4 hours in advance.
VARIATIONS:
Z Add 2 Tbs. chopped fresh mint to the mixture; skip the raspberries and serve with
whole mint leaves to garnish.
Z Add 2 tsp. instant coffee and garnish with
chopped hazelnuts.
sat fat); 41g carb; 0mg chol; 80mg sod; 11g
fiber; 26g sugars
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.
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pdf here - Amazing Wellness Magazine

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