everyday tips to improve DIGESTION /// COLLAGEN: the best beauty supplement ever?
T H E S H O P P I N G M A G A Z I N E F O R N AT U R A L L I V I N G
31 DAYS OF GIVEAWAYS! Enter now to win lots of good-for-you goodies! p. 30
Ways to Quiet Coughs
Best alternatives to OTC products
WHY IT’S A GOOD THING TO
Boost Your Mood
FESTIVE HOLIDAY SCENTS
for your home
HOMEMADE FOOD “KITS”— THE PERFECT EASY-TO-MAKE GIFT!
Organic is Beautiful
Empowering Extraordinary HealthÂŽ Visit www.GardenofLife.com
VOLUME 78 | NUMBER 12
40 Collagen helps restore skin’s youthful glow, improves nail health— and so much more.
54 Go on and have that second cup of coffee—the health benefits are worth it.
30 31 Days of Giveaways
‘Tis the season for giving, and Better Nutrition is celebrating by giving our readers a chance to win good-for-you gifts every day in December.
40 Crazy About Collagen
From easing joint pain to smoothing wrinkles, here’s everything you need to know about this important weapon in any antiaging arsenal.
TREND WATCH Festive Holiday
Scents Welcome the holidays with these seasonal essential oil blends (they double as anti-stress aids!).
HOT BUYS We Love It! A look at natural food, beauty, and supplement products that we’re excited about this month.
20 CHECK OUT Mineral-Rich Herbs
45 Holiday Gift Kits
Stumped on what to give loved ones this year? Our selection of creative (and fun!) DIY recipe kits is sure to please everyone on your list.
Medicinal botanicals are often lauded for their healing powers, but many also pack a potent nutritional punch.
26 7 WAYS Quiet Your Cough
Safe ways to stop your cough without the side effects of OTC drugs.
58 Looking for a new way to enjoy cranberries? We’ve got a versatile recipe for you to try: Spicy & Sweet Cranberry Condiment!
• DECEMBER 2016
32 ASK THE NATUROPATH Building a Better Gut How to tame your tummy troubles the natural way.
34 HOMEOPATHIC HEALING Homeopathic Mood Boosters Depression can be a serious and often debilitating condition, but these gentle solutions may help.
54 KITCHEN MATTERS Coﬀee Talk
Did you know that America’s obsession with coffee is actually good for us? Here’s the scoop on our favorite drink.
58 HEALTHY DISH What to Eat Now: Cranberries Plump, juicy, and bursting with flavor, cranberries are the just about the perfect seasonal treat.
59 SHOPPING CART Product Spotlights Six high-quality supplements to try.
60 QUIZ WHIZ Keeping Winter Bugs at Bay Dreading cold and flu season? There are some simple ways to ward off bugs and speed up recovery. Do you know how? Take our quiz to find out.
COVER PHOTOGRAPHY: (COOKIES) PORNCHAI MITTONGTARE; PROP STYLING: ROBIN TURK (ELDERBERRIES) ISTOCKPHOTO.COM
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editor’sNOTE YO U R G U I D E T O N AT U R A L L I V I N G
Fun Gift Ideas My best friend shops for her holiday gifts throughout the year. When she sees something that reminds her of a friend or family member, she buys it and saves it for Christmas. It’s a smart thing to do, and her gifts are always thoughtful and unique. I always promise myself that I’ll do the same thing next year. But here we are in December and I still need to buy gifts for, well, pretty much everyone on my list! So if you’re a lastminute shopper like I am (or even if you’re not), here are a few gift ideas that I put together. All of them were inspired by foods and natural products at my local health food store. Homemade Goodies. Everyone appreciates something made with love—and also made using healthy, natural ingredients. If baking isn’t your thing or you just want to simplify this year, try our adorable holiday food “kits.” These are an upscale (and much healthier) version of the popular “cookie-in-a-jar” gifts you see everywhere this time of year. See “Holiday Gift Kits” on p. 45 for recipes and directions. Aromatherapy. This is at the top of my list this year. Finally, more and more people are discovering the powers of essential oils. And with aromatherapy’s burgeoning popularity, most health food stores now carry a wide array of essential oils (single scents and blends) and electric diﬀusers. The list of uses for aromatherapy is endless— essential oils can help improve everything from depression to fatigue to lowered immunity. To set a holiday mood in your home, see “Festive Holiday Scents” on p. 10. Mini Beauty Treats. I’m a sucker for travel-size products. I’m no world traveler, but I’m always tempted to buy mini-sized shampoos, conditioners, lotions, etc., when I see them. My local health food store has an entire section with all kinds of travel-size products. These make great stocking stuﬀers (and incidentally, they’re also the perfect way to try a product before investing in the bigger size). Some ideas: shower gel, hair care products, hand cream, nail polish, lip balms, roll-on perfumes, single-use face masks, and cuticle and body oils. While not all of these are travel-size items, you get the idea. Cash Wrap Finds. Here I go again with smaller-sized products. But in all seriousness, stuﬀ at the cash wrap counter makes for cute gifts or stocking stuﬀers. Reusable shopping bags (e.g., Chico Bags), natural chocolates and candies, gemstone rocks and/or jewelry, eﬀervescent vitamin packets and tablets, mini liquid herbal energizers, and anti-stress lozenges are just a few suggestions. Wishing you a happy holiday season and a healthy New Year!
• DECEMBER 2016
MILK THISTLE FOR CATS
My cat Frannie was diagnosed with feline hepatic lipidosis, a liver condition that can be serious. In addition to following my vet’s advice, I started giving Frannie milk thistle. I found a brand made specifically for cats and followed the instructions on the label for dosing. The results are good: Her symptoms have lessened, and blood tests show improvements in her liver function. Health is my greatest wealth— and my cat contributes greatly to my overall health and sense of well-being. —Marsha K., Reseda, Calif. EDITOR’S NOTE:
According to holistic veterinarian Jean Hofve, DVM (littlebigcat.com), moderate use of milk thistle (in cats) is very safe, and she uses it in her practice. But she points out, “There is some experimental evidence to suggest that longterm ingestion of very high doses of milk thistle will eventually suppress liver function.”
SHARE YOUR JOURNEY TO GREAT HEALTH Is Health Your Greatest Wealth? We are on the hunt for healthy success stories. Email us at email@example.com. A $50 gift card will be given to those whose stories are published.
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BETTER NUTRITION, ISSN #0405-668X. Vol. 78, No. 12. Published monthly by Cruz Bay Publishing. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100 © 2016 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, 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 content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.
Be Ready For The Season
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ARE YOU STRESSED OUT? IF SO, YOU’RE NOT ALONE. In fact, the American Institute of Stress (AIS) highlights the following “stress” statistics:
Stress is the basic cause of 60 percent of all human illness and disease. Three out of four doctor visits are for stress-related ailments, costing our nation $300 billion each year in medical bills and lost productivity. Stress increases the risk of a stroke by 50 percent and risk of heart disease by 40 percent. One in five Americans reports “extreme stress” with symptoms such as shaking, heart palpitations and depression. Forty percent of stressed people overeat or eat unhealthy foods. Forty-four percent of stressed people lose sleep every night. Obviously, we have a stress problem. So, if you’re stressed, push pause, take a deep breath—and give your body the equilibrium it craves with Dr. Formulated Relax & Restore whole food magnesium!†
Did you know that if certain nutrients are out of whack, it can add to the stress we feel? Most people don’t get the amounts of magnesium they require and some forms of magnesium are simply not absorbed well in the body. This can lead to a magnesium-calcium imbalance leaving the body perpetually stressed. Calcium is necessary to excite nerves and muscle contraction; magnesium is required for calming nerves and relaxing muscles.† Generally, most people get more calcium than magnesium in their diets, but it takes adequate magnesium levels to push calcium out of cells, enabling the body to truly relax and restore.† In short, magnesium is a significant player in helping us de-stress so we can sleep better.† So, if you’re feeling stressed out or unable to sleep well, you should consider a whole food magnesium supplement such as Relax & Restore at bedtime to help you de-stress and get a good night’s sleep.†
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.
I ’ Time to R lax & Restore! Dr. Formulated whole food magnesium Relax & Restore powder is a delicious, fizzy drink to help calm and relax you, while restoring your body’s optimal magnesium levels.† Relax & Restore features the first-ever whole food magnesium made with our finest U.S.A. grown organic peas, as well as, live probiotics—1 billion CFU—to support healthy digestion and regularity.† Supports relaxation and restores optimal magnesium levels† while providing a better night’s sleep† Contains the probiotics Lactobacillus plantarum, Lactobacillus bulgaricus and Lactobacillus acidophilus—1 billion CFU— to support healthy digestion, utilization and regularity† Whole food magnesium, Non-GMO Project Verified, Certified Vegan, gluten, dairy and soy free Mixes easily in 3 fizzy delicious flavors
by David Perlmutter, M.D. Board Certified Neurologist, #1 New York Times Best-Selling Author & Fellow of the American College of Nutrition
trendWATCH festive Holiday Scents Ahh, the holidays: They bring tidings of great joy—and often, stress. Arm yourself an arsenal of aromatherapy blends that can help you stay centered amid the holiday bustle ///BY CHERYL CROMER What better way to welcome holiday guests than with scents of the winter season such as fir, pine, or spruce? Essential oils from the conifer family are naturally antiseptic and boost the respiratory system. Breathing in these refreshing oils will help open airways, clear your mind, and tame tension, making them the perfect go-to this December.
± GRAND FIR (Abies grandis) smells just like a holiday tree. Take a whiﬀ
± The spruces, including WHITE
SPRUCE (Picea glauca) and BLACK SPRUCE (Picea mariana), help build
and you’ll be inspired to create a simple home scent to carry you through the holidays. The scent of grand fir lifts the mood, and along with invigorating DOUGLAS FIR (Pseudotsuga douglasii), it can help boost low spirits. Blend the fir oils with the woodsy notes of SCOTCH (SCOTS) PINE (Pinus sylvestris) for an aroma that’s cleansing for body, mind, and spirit. Even if you live in a warm-weather climate, the scent will shout a welcome to the holidays while h l puriifying the air and stilling frazzled nerves. To ddisperse the aroma, mix a few drops of each oil in an aromatherapy a diﬀuser, or add the oils to water in a saaucer and place on a sunny windowsill to let the sun warm the blend. To create a home mist, mix 8 drops w Decorating with of each oil with distilled water in a four-ounce glass pinecones this winter? spray bottle and shake gently. Mist the air regularly Spritz them with a to freshen stuﬀy rooms and thwart airborne germs. grand fir and water
stamina by bolstering the adrenal glands, which take a hit from the mix for a subtle scent. challenges of holiday travel, erratic schedules, and even cold, dry weather. ± Ot Other essential oils from the conifer famSpruce acts as a tonic for low energy and relief ily oﬀ oﬀer er powerful p emotional support. CYPRESS for achy muscles, and when combined with calming (Cupressus sempervirens) can infuse a blend with LAVENDER (Lavandula angustifolia), it packs a powerful a warm aroma that curbs anxiety. Diﬀuse several one-two punch to blue moods. Keep this blend handy for a drops of cypress with equal amounts of lavender in quick pick-me-up when your spirits are flagging. the evenings before bedtime to promote restful Create a massage blend by mixing 8 drops each of white sleep. Add CEDARWOOD (Juniperus virginiana) spruce and black spruce with 12 drops lavender essential to these oils for an earthy layer. For a massage oils in a one-ounce bottle filled with a carrier oil such as blend, mix 8 drops each of cypress, cedar, and grapeseed or calendula, which is a great choice for its lavender with 1 ounce of a carrier oil such as healing properties. sweet almond, in a glass bottle. Cap tightly, Can’t get away for a massage session? Be your own therathen roll the bottle between your palms to pist whenever you feel exhausted or annoyed. First, pour a warm blended oils. Uncap the bottle and small amount of the blend into your hands and lightly rub apply the blend on wrists, temple, and palms together to release the aroma; then bring your hands to chest. To leverage cedarwood’s detoxifying your face, and breathe deeply. Next, rub the blend onto your properties, apply in a circular motion to neck and shoulders. Better yet, if you can sneak away for a the stomach and lower back over the bath, pour a capful or two into a tub filled with warm water, kidneys. then sink back and relax.
• DECEMBER 2016
trendWATCH Best Immune Aid?
MUSHROOMS! the eyes have it
Three nutrients in the carotenoid family can improve vision for healthy people, according to a British study published in Investigative Ophthalmology & Visual Science. For 12 months, researchers tested the supplements—10 mg lutein, 10 mg meso-zeaxanthin, and 2 mg zeaxanthin, taken once daily with a meal— against a placebo in a group of 105 men and women with an average age of 48. They found that the supplements improved the ability to see detail, withstand glare, and see in changing light conditions.
Your best defense for winter colds and flu? Medicinal mushrooms! Thanks to their antiviral, anti-inflammatory, antimicrobal, and antibacterial compounds, these potent fungi help fight a full spectrum of ailments—and research also shows that certain mushrooms can play a role in cancer shiitake treatment and prevention. We've singled out three of our favorites here: shiitake, maitake, and reishi. Read on to learn the benefits of each and how you can reap the rewards.
Shiitake // The shiitake mushroom is one of the most widely cultivated species in the world, and is valued for its medicinal eﬀects, as well as its delicious flavor. It contains enzymes and vitamins that do not normally appear in plants, like all eight essential amino acids and one essential fatty acid, linoleic acid. The caps contain more nutrients than the stems. This superstar mushroom contains a particular chemical component worth noting: lentinan, also known as beta-1,3 glucan. This polysaccharide is known to have potent immune-stimulating eﬀects.
Maitake // Maitake comes from the Japanese word meaning “dancing mushrooms.” According to urban legend, foragers danced with joy when they found it. In addition to being loaded with vitamins, maitake contains beta-1,6 glucan, a close relative of the beta-1,3 glucan in the shiitake. Beta-glucans in general stimulate the immune system. maitake
Reishi // Sometime in the third century B.C.E., the Chinese emperor Shih Huang was
85,000 There are more than 85,000 chemicals in our world, and some of the common ones reduce levels of vitamin D, according to a study at the University of Michigan School of Public Health in Ann Arbor. In addition to eating organic foods and using nontoxic personal and household products, taking vitamin D supplements could help.
• DECEMBER 2016
reputed to have sent a fleet of ships to search for a mushroom called the “Elixir of Immortality.” That mushroom? Reishi. Its chemical makeup was thought to be a tonic for a long and healthy life. The mushroom has a high level of antioxidants. In traditional Chinese medicine, reishi is still considered to be among the highest class of tonics. Reishi has also earned a cancer-fighting reputation. The highly regarded Memorial Sloan-Kettering Cancer Center in New York lists reishi on the “about herbs” section of its website, where it says that reishi mushrooms stimulate the immune system through their positive eﬀect on macrophages and other immune compounds. Sloan-Kettering also references clinical studies showing that reishi increases antioxidant capacity and enhances the immune responses in advanced-stage cancer patients. dried reishi Reishi may also be a natural stress-buster—the mushroom is often recommended for people under physical or emotional stress. —Jonny Bowden, PhD, CNS
trendWATCH PROOF OF GLUTEN INTOLERANCE Ever been told that nonceliac gluten sensitivity is all in your head? New research proves otherwise. “Our study shows that the symptoms reported by individuals with this condition are not imagined, as some people have suggested,” said Peter Green, MD, professor at Columbia University Medical Center in New York and coauthor of the study. Although celiac disease can be diagnosed with medical tests, testing for sensitivity to gluten or other components of grains has not been standardized. Green’s study identified biological changes, including gut damage and a reaction of the immune system, which can be corrected by abstaining from offending grains.
Pycnogenol Preserves Muscle Loss of muscle is a major reason why people look “old,” feel weak, and tire more easily later in life. But a patented supplement made from French maritime pine bark, Pycnogenol, can help counteract this eﬀect. In a study published in the Journal of Orthopedics and Traumatology, the supplement was compared with a dummy pill among 64 people, ages 70–78, who did an 8-week exercise program. Those in the study suﬀered from age-related muscle loss, but were otherwise healthy. Compared to the dummy pill, participants who took Pycnogenol experienced a 40 percent improvement in overall muscle function—they could walk farther without pain or fatigue; climb more stairs; and lift more weight. The daily Pycnogenol dose was 150 mg.
Advanced, multi-ingredient, multi-potency, contemporary homeopathy safely relieves pain. ŅŞĜÏ±ĬÏųå±ĵŸŅýåųĬŅÏ±ĬĜǄåÚųåĬĜåüØ±ĹÚŞƚųåƵ±ƋåųÆ±ŸåÚ Ņų±ĬŸŞų±ƼŸŅýåųŧƚĜÏĩØŅĹěƋĘåěčŅŸŅĬƚƋĜŅĹŸôƚŸå±ĬŅĹåŅųƋŅčåƋĘåųú Dr. Frank King has helped people overcome pain NATURALLY for 40 years. www.kingbio.com/pain
ENHANCE BRAIN ACTIVITY B vitamins are known to be beneficial for mental function, and studies at Swinburne University of Technology in Australia are now shedding some light as to why. Using high-tech brain scans, researchers found that B vitamins activate certain regions of the brain. After taking the vitamins, people felt less stressed and had overall improved mood and mental function in demanding situations. B vitamins are available in B complex formulas and in multivitamins.
That’s how many healthcare dollars could be saved if all pregnant women took 600 mg daily of DHA, a key omega-3 fatty acid, according to research at the University of Kansas. Such savings could result because DHA significantly reduces the risk of a preterm birth.
Australian researchers found that after being given artificial sweetener, animals ate 30 percent more when they were given
naturally sweetened food. Artificial sweeteners change taste perceptions and alter brain mechanisms that control appetite.
Non-GMO Fermented Dairy Free Gluten Free
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Find Dr. Ohhira’s Formulas at better health food stores nationwide. • www.EssentialFormulas.com • (972) 255-3918 * 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.
NE W & NOTABLE
We Love It! We’re excited about these awesome product finds Drink Your Detox When it comes to natural detoxification and overall liver health, it’s hard to beat LiverCare by Himalaya Herbal Healthcare. Now this award-winning formula is available as LiverCare Powder, in single-use packets. Why is this so great? First off, the glutenfree powder is the same clinically studied blend used in the original capsules. And second, the powder is versatile—add it to smoothies, mix it into water or juice, or try cooking with it (no-bake cookie bars and balls are a good way to go). It also doubles as a natural hangover remedy for those mornings when you need a little extra help.
Dive Into Magnesium Most forms of magnesium come from rocks such as limestone. But you can also get magnesium and other minerals from plant sources. In particular, minerals extracted from marine vegetation are thought to be easier for the body to absorb. Enter Plant Based Magnesium from Nature’s Answer. The form of magnesium used is called Aquamin Red Algae Seawater, and it’s harvested just off the coast of Iceland. This also contains Aquamin’s trace minerals, which help improve how the body takes in and uses magnesium.
White Smile Secret If we told you that charcoal made from coconut shells is one of the best natural teeth whiteners around, would you believe it? Maybe not. But once you try My Magic Mud Whitening Toothpaste, you’ll be convinced. The results are worth the toothpaste’s initially off-putting black color and messy quality. This stuff really works! Available in Peppermint, Wintergreen, and Cinnamon Clove, the toothpastes also boast lots of other gum- and teeth-friendly ingredients, including bentonite clay, and coconut and tea tree oils.
Mood, Stress, & Sleep Rx Depression, stress, and sleepless nights—it’s a cluster of health issues that often go together. That’s one reason why Quality of Life developed Positelle, a smart combination of nutrients that addresses all three conditions. The star ingredient is Venetron, a patented extract of the herb Apocynum venetum, clinically shown to support a positive mood. You’ll also find rhodiola, lavender oil, vitamin D3, and folate, which work synergistically with Venetron to promote restful sleep and ease depression and stress.
You’ll Flip for These Veggie Burgers We recently discovered (and quickly fell in love with) No Bull Burger The Gourmet Veggie Burgers. There’s no meat (or soy), but that won’t stop you from craving one of these juicy burgers. A blend of organic ingredients, including lentils, barley, brown rice, and spices, gives these patties a gourmet-style flavor comparable to any meat burger. Choose from four varieties: Original, Sun-Dried Tomato & Spinach, Savory Mushroom & Roasted Garlic, and Mama Mia Spicy Italian. All of them are vegetarian, but a few are also vegan and gluten-free.
• DECEMBER 2016
There’s nothing funny about minerals causing gastrointestinal problems. Albion® chelated minerals are up to 6 times easier to absorb. No one likes feeling crampy and bloated after taking mineral supplements. GI distress can be minimized with Albion chelated minerals. Clinical studies have shown that Albion’s organic chelates are more effective and absorbed up to 6 times more than inorganic, non-chelated forms. For minerals that are gentle, safe, and effective, look for Albion on the label. 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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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Certified Organic by International Certification Services, Inc., Medina, ND, USA
© 2016 New Chapter, Inc.
New Chapter® Multivitamins are fermented with beneficial probiotics. Gentle to take, even on an empty stomach.
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New Chapter’s proprietary fermentation technology uses a transformative superbroth of 3 researched strains of probiotics, organic Saccharomyces yeast, and whole foods. The yeast and probiotics work to bring the vitality of fermentation to each vitamin and mineral: pre-digested and as close to what your body needs as food itself.
A team of health experts including naturopaths, nutritionists, and master herbalists have carefully formulated these whole-food probiotic-fermented vitamins and minerals with herbal extracts, such as organic Turmeric and Ginger, to create complete New Chapter multivitamins for your specific life stage or health need.
New Chapter fermented multivitamins are gentle enough to take anytime—even on an empty stomach. They promote overall health as well as specific benefits such as immune, heart, stress, and energy support.* New Chapter was also the first to achieve Non-GMO Project verification and organic certification for our multivitamin products.
L Learn more at ne ewchapter.com
GUIDE TO CUT TING - EDGE SUPPLEMENTS
Mineral-Rich Herbs Move over, salad veggies. These three botanicals are rich in minerals, too ///BY KARTA PURKH SINGH KHALSA, DN-C, RH
When you think of the minerals your body needs, your thoughts likely turn to calcium or iron supplements. Of course, many of our daily minerals come from food, especially from plants. And many of the plants we think of as herbal remedies are, in fact, mineral-rich foods. Added bonus: since the minerals in these herbs are in the form of organic compounds, they are easy for your body to assimilate. At 428 mg of calcium
Did You Know?
per cup, stinging nettle boasts four times the amount of calcium as kale.
About 500 diﬀerent species of nettles are found in tropical and temperate climates all over the world. Commonly called stinging nettle, Urtica dioica (the Latin name translates as “to burn”) can grow as high as seven feet. The smaller Urtica urens are fixtures in Western herbal medicine. Nettle leaves are consumed as a spinach-like vegetable throughout Europe, and are remarkably nutritious. Cooking, drying, or soaking deactivates the sting you may feel when you touch them. As a healing food, nettle is a general tonic, a nutritive, building herb. European herbal expert David Hoﬀmann calls it “one of the most widely applicable plants we have,” and says that nettles strengthen and support the whole body. In fact, Hoﬀmann’s motto is, “If in doubt, use nettles.” At its peak ripeness, nettle contains up to 25 percent dry weight protein, which is top-notch for a leafy green vegetable. Is kale your go-to leafy green because of its high calcium content? You’ll go nuts for stinging nettle, which, at 428 mg of calcium per cup, boasts four times the amount of calcium as kale. Naturally high in iron, with 1.46 milligrams per 1-cup serving of cooked leaves (2 cups of fresh leaves or 2 tablespoons of crushed, dried
• DECEMBER 2016
leaves, which makes one cup of nettle tea), nettle is a champion for blood health. Add that to substantial amounts of zinc, magnesium, copper, selenium, potassium, manganese, and vitamins A and C, and nettles rival spinach for total nutritional value. And speaking of spinach, cooked nettle tastes similar
to Popeye’s favorite food, and also has a slight cucumber flavor. Use nettle as a spinach, basil, or parsley substitute in polenta or pesto. Nettle soup is common in Northern and Eastern Europe. Nettle is also available in capsules and tinctures, and is often taken to relieve arthritis and allergies.
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CALM EXPERIENCE Many experts call magnesium the women’s mineral. For most women, supplementing is the best way to get enough magnesium (essential if you’re taking calcium). Eating foods containing smaller amounts of magnesium, such as some nuts, seeds and beans, is a good practice; but most Americans don’t get the minimum daily requirement of this key mineral from their diets. That’s where Natural Calm comes in. This best-selling, highly absorbable, water-soluble magnesium works quickly and effectively to ease stress, help you sleep, relax your muscles and supply magnesium for hundreds of physical processes. Of course, talking about it is just talk. The only way to feel the difference in running your body at healthy magnesium levels is to try it. It’s called The Calm Experience.
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Horsetail Horsetail (Equisetum spp.), an ancient plant, grows abundantly all over the globe. Herbalists have pointed to its bone-healing properties for centuries, and it’s a traditional joint medicine.
Recent studies have confirmed that this mineral-rich herb does in fact promote bone growth, while simultaneously suppressing bone-mineral loss—likely because of its silicon content. Studies indicate that silicon plays a role in bone development, may enhance bone mineralization, and may promote calcium deposition in bone. In an Italian trial, 122 women took placebo, a horsetail extract, or a horsetail-calcium combination. After a year, both the horsetail and calcium groups had a statistically significant improvement in bone density. In addition to horsetail demonstrating promise as an eﬀective natural treatment for osteoporosis, there’s more. Want longer, thicker hair? Horsetail is popular in supplements and teas to promote hair growth and strength, as well.
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Eclectic Institute Nettle Leaf Whole Food POWder
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Flora Vegetal Silica (note: silica is from horsetail)
Karta Purkh Singh Khalsa, DN-C, RH, who specializes in Ayurveda and herbalism, has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com.
Stock up on TheraZinc now to give your immune system a boost when it needs it the most. When the seasons change, immune challenges (and their unpleasant side effects) can result. It’s that time of year when germs are everywhere. Take TheraZinc this season to help strengthen your immune system when it needs it the most.
DON’T BLOW IT THIS SEASON. Find TheraZinc at a store near you.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
© 2016 Quantum Health
SE A SONAL TIPS & REMEDIES FOR HOLISTIC LIVING
Quiet Your Cough Pick the best natural remedy to soothe and stop your cough ///BY GUSTAVO FERRER, MD, AND BURKE LENNIHAN, RN, CCH You’ll find a bewildering array of herbs in your local health food store. How to decide which ones are best for your cough? Here are seven natural alternatives to over-the-counter cough medicines. Please note: these remedies are designed to ease coughs caused by viral infections, including colds and the flu. To know when to seek medical attention for a cough, see sidebar on p. 28.
NAC. N-acetylcysteine (NAC) is one of those remarkable substances that helps a wide variety of ills. It’s the active ingredient in the prescription drug Mucomyst, which breaks up congestion right away. NAC as a supplement takes a little bit longer to work (results are usually noticeable within an hour). It will break up excess mucus anywhere in the body. Used for just a few days, 1,200 mg per day is a safe and appropriate amount (a 600 mg capsule twice a day). TRY: NOW Foods NAC 600 mg capsules
slippery elm lozenges
Slippery elm. Slippery elm helps soothe and moisten your throat, stopping the cough. Ideal for tickly coughs combined with a dry throat, this herb is extracted from the inner bark of the slippery elm tree, so it’s not something you’ll be growing on your windowsill. Fortunately, it’s easily available in lozenge form. You can also buy the powder in bulk to make tea. This pleasant-tasting powder is mild-flavored, even a little sweet. It’s traditionally made by stirring a tablespoonful into a cup of boiling water. By the way, slippery elm helps soothe and heal mucous membranes throughout the body and is therefore often recommended for irritable bowel syndrome. TRY: Thayer’s Two Trees Slippery Elm Lozenges
Elderberry. Everyone in the family can enjoy elderberry syrup, which has been traditionally used for colds, coughs, and the flu. Recent research has shown it is eﬀective against the flu virus and potential superbugs. Just to be clear, elderberry helps to stop coughs by stopping the underlying infection. Your body is creating the cough for a reason, so you don’t want to use a cough suppressant while the infection rages on. TRY: Nature’s Answer Sambucus Super Concentrated syrup
Old Indian Wild Cherry Bark. This is the product to use for that cough that just won’t go away, or for times when you just can’t decide what you need. It contains a range of soothing, cough-stopping botanical medicines, including the Chinese herbs fritillary and platycodon. The children’s version is not quite as strong, because it reduces the less-pleasant-tasting antiviral herbs, but that means it also tastes better. TRY: Planetary Herbals Old Indian Wild Cherry Bark Syrup
• DECEMBER 2016
Enzymes. In particular, the enzyme mucolase (found in MucoStop) can be very helpful for dry or productive coughs. Experience shows that MucoStop eases nasal and sinus congestion, as well as mucus in the lungs. Another combination of enzymes (Wobenzym) was shown in a research study to relieve symptoms of chronic obstructive bronchitis.
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Essential Oils. Certain essential oils work quickly to break up congestion: eucalyptus, peppermint, wintergreen, juniper, and oils from the cedar-balsamspruce group. TRY: Olbas Therapeutic Olbas Oil
TAMARIND DRINK This is recommended by the World Health Organization (WHO) in its Cough and Cold Remedies for the Treatment of Acute Respiratory Infection in Young Children. It’s also great for easing coughs and other cold and flu symptoms in adults. oil 2 Tbs. of finely hopped tamarind leaves* 16 oz. of water for 15 inutes, and then strain. nsider adding a little on juice and honey or w blue agave nectar to sweeten. WHO recomnds 2 cups per day; wever, some people drink it freely. * Tamarind leaves are available at select th food stores, Asian markets, and Mex an markets.
Whether it’s the nervous flutter of butterflies in your stomach, sweaty palms before a big speech, or sleepless nights due to looming deadlines, everyone experiences the symptoms of anxiety at some point.† But when occasional stress and fear stop you from doing the things you love, it’s time to reclaim your life with AnxioCalm®, a clinically studied formula that can offer you relief in just hours.*†
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Propolis. This remarkable substance is used by bees to keep their hives sterile. It’s a sticky resin exuded by trees to protect their buds against bacteria and fungus; bees gather it and use it in the hive as an antifungal, antibacterial, and antiviral. Anti everything! Propolis can even be put into a diﬀuser or vaporizer to clear a living space of mold, germs, and pollution, just as it does in the hive. TRY: Pacific Resources International Original Propolis & Honey Manuka Cough Elixir
WHEN TO SEE A DOCTOR Seek help if your cough is accompanied by any of the following:
* A fever lasting more than three days * Chills with shaking * Coughing up large amounts of phlegm * * * * * *
(whitish, yellow, or even green) Coughing up blood or blood-streaked mucus Wheezing or significant shortness of breath Difficulty breathing or rapid breathing Chest pain with the cough or a deep breath A rapid heartbeat Lethargy/uncharacteristic drowsiness, especially in an infant or child
A persistent cough with one or more of these symptoms, whether or not there is a lot of mucus, could mean pneumonia or bronchitis. You should immediately see your doctor.
This article was excerpted from Cough Cures by Gustavo Ferrer, MD, and Burke Lennihan, RN. Ferrer was trained in pulmonary medicine in both Cuba and the U.S. He founded the Chronic Cough Center of Excellence at Cleveland Clinic in Florida. Lennihan is a Harvard alumna with more than 30 years of experience in holistic health care. She is a certified classical homeopath and the author of Your Natural Medicine Cabinet. For more information, visit gustavoferrermd.com.
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• DECEMBER 2016
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ANSWERS TO YOUR HE ALTH QUESTIONS
Building a Better Gut
Emily A. Kane, ND, LAc, has a private naturopathic practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. Visit her online at dremilykane.com.
Good digestion is the key to good health, and maybe even weight loss. Here’s how to keep your digestive system running smoothly ///BY EMILY A. KANE, ND, LA C
: I love food, but I often feel worse after eating. Plus, I can’t get my weight down. Help!
—Janet R., Brooklyn, N.Y.
Good digestion is the root of good health. There’s a saying (attributed to Russian folklore) that one digs one’s grave with the teeth, which should serve as encouragement to choose good foods and take the time to prepare and enjoy Tropical fruits tend them—in moderation. There to ferment more easily is no one “perfect diet” that is than other fruits. Eat them alone to avoid optimal for all. And balancing digestive issues. the need for what’s best for you with what’s environmentally attractive plate. The brain gears sustainable complicates matters further. up for food and starts sending signals There are three basic macronutrients: to the mouth (generating saliva) and the protein, fat, and carbohydrates. They are stomach (producing stomach acid). molecularly similar, but distinct. Proteins (amino acids) are the building blocks for Digestion Do’s and Don’ts all tissue (e.g., skin, organs, bone marrow, * Avoid acid blockers if at all possible. and blood), and your central nervous They are a major contributor to poor system is basically made of fat. Carbs, digestion. You need your stomach acid. particularly the fluﬀed-up, bleached * When you sit down to eat, allow variety, provide little, if any, nutritional yourself to focus on the experience. benefit. Moreover, they often contain Turn the TV oﬀ and keep the harmful preservatives and colors that conversation light. Proper digestion undermine your health. Other processed requires a relaxed mind. foods can be pretty yucky too. We’re * Chew your food thoroughly—there are very lucky in the U.S. to have food labels no teeth in the stomach! Dense foods on all our processed food. Read them. In such as meat should be cut thin, cooked general, the more ingredients a product on low heat, eaten in small portions (a contains, the worse it is. Especially if you big steak is pretty much a gut bomb), and have no idea what the ingredients are. chewed thoroughly before swallowing. A visually appealing plate with vibrant, * Avoid liquids with your meals because recently living foods will go a long way to they will only dilute your digestive improving your digestion. The digestive juices. A little sip of water or wine is process begins with appreciating fine, but try to drink most of your daily delicious cooking smells and seeing an water between meals, first thing in the
did you know?
• DECEMBER 2016
morning, and/or while exercising.
* Stop eating three hours before bedtime. * Eat the protein part of your meal first because it takes the longest to digest.
* Eat fruit alone; it’s the perfect snack.
In general, don’t combine fruit with grains or protein. (Topping oatmeal with a few berries isn’t a problem, though.) Tropical fruits, in particular, tend to ferment more easily, so eat them solo. Drink kombucha with your fruit. Kombucha is a fermented drink made from black tea. All fermented foods (e.g., sauerkraut, kefir, miso) can help improve gut health. They are teeming with beneficial bacteria (probiotics), which help break down macronutrients, produce enzymes, enhance absorption of nutrients, neutralize infections, and more. Try putting your utensils down between bites, and stop eating when you’re 80 percent full. Because 20 minutes after a meal, you will be 100 percent full. If you eat to 100 percent full at a meal, you will feel, and eventually look, overstuﬀed.
Do you have a question for Dr. Kane? Email it to editorial@ betternutrition.com with “Ask the ND” in the subject line.
How AHCC Works AHCC is a patented, cultured, medicinal mushroom extract whose efficacy is supported by over 20 human clinical research studies. It has been shown to modulate immune response in several ways.
A Unique, Clinically Validated Medicinal Mushroom Extract Every year, 23 million days of work are lost to feeling under the weather. While most people view immune challenges as part and parcel of the cold weather season, they are not, in fact, inevitable. After all, many people manage to stay well all year round, even though they are exposed to the same environments as those who have weaker resistance. The reason is because the environment is not responsible for whether you feel well or not. Your immune system is.
Innate Versus Adaptive Immunity You have two basic types of immunity: innate and adaptive. Your innate immunity launches an immediate, general attack against a threat. Your adaptive immunity takes longer to kick in, but produces a \IZOM\ML[XMKQÅKZM[XWV[M\WI\PZMI\ Very few natural compounds have the ability to augment both innate and adaptive immunity. AHCC (short for Active Hexose Correlated Compound) is one exception.*
• AHCC increases the activity of natural killer (NK) cells, your innate immune system’s first line of defense against invasion.* • AHCC boosts populations of macrophages, the “street cleaners” of your immune system, which pick up foreign substances and cellular debris.* • AHCC enhances the production of cytokines, the messengers of the immune system, so that your whole immune team can coordinate an organized response to outside threats.* • AHCC raises levels of dendritic cells and T cells, key players in your adaptive immune system’s highly specialized response to specific threats.*
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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.
NATUR AL REMEDIES FOR COMMON CONDITIONS
Homeopathic Mood Boosters Homeopathy is a safe and surprisingly eﬀective way to treat depression ///BY AVGHI CONSTANTINIDES, DHOM, HMC, MA
Approximately 14 million people in the United States suﬀer from depression. The word “depression” comes from the Latin deprimere, to press down. To feel depressed means to have feelings of severe despondency and dejection. Depression often occurs along with other illnesses and medical conditions. Depressed people may think: “What is wrong with me? Why can’t I find the sunshine and happiness in my life anymore? I used to have a zest for life, but now I have a hard time facing each day.” Homeopathy can provide a safe and eﬀective way of treating depression, sadness, and anxiety. Under the guidance of a skilled homeopath, you may find relief from feelings of unhappiness and hopelessness. (Please note: The following information is not meant to be a replacement for seeking medical help; these remedies are possible alternatives and/or adjunct therapies to other treatments.)
• DECEMBER 2016
* Aurum metallicum: This remedy is
these people feel that suicide is the indicated for people who have feelings only possible way out of their situation. of total helplessness. Their depression * Natrum muriaticum: This depression runs very deep. They work themselves often starts when there has been a too hard, often to achieve impractical loss, such as the death of a loved one goals. Being alone makes them feel or the end of a relationship. Patients worse, so they’re often seen as workcan be very good at holding grudges aholics who spend all their time at the from some perceived slight, often for oﬃce. They feel there is a dark many years past the incident. cloud of melancholy overThey find it very diﬃcult to head, which cannot be move on with their lives shaken. They feel worse because no resolution if there is a loss of work seems possible. They You can visit the National or business failure, hold emotions inside Center for Homeopathy at trouble with finances, themselves, resulting in a homeopathycenter.org to find a practitioner or a disappointment closed personality. These in your area. with love in their life. people are good at holding They are full of regrets, and onto their secrets so that often feel that they have others may not see their pain and neglected their duty toward their depression. Their emotions are held work, family, or friends. Their anger in check, so they rarely cry in front sits just below the surface, and they of others, which in turn creates an can easily fly oﬀ the handle. Often appearance of being unfeeling or stoic.
Did You Know?
They tend to fall in love with unattainable people, often because they are vulnerable and have a fear of rejection. Calcarea carbonica: This remedy may be beneficial for especially overbearing depression. Patients may feel they have sunk so low they are at the bottom of the ocean. They are so overwhelmed and exhausted they cannot seem to swim to the surface. They worry and fret over everything, even the most seemingly unimportant issues. Work may seem like a daunting task that continues to pile up and will never be finished. This can spin into depression and melancholy. They tend to suﬀer from a lot of self-doubt, and may prefer to go home and curl up by themselves and cry. Stannum metallicum: In Chinese medicine, the lungs are connected to the emotion of grief and unresolved issues, and this remedy, as well as
BACH FLOWER ESSENCES & DEPRESSION I have extensively studied the Bach Flower Remedies, and use them successfully in my practice. They are not technically homeopathic remedies, but they are very gentle in their action, and have been very helpful in treating depression. Bach’s Clematis can be especially helpful for someone with feelings of being out of touch with reality and disconnected from what is going on around them. They tend to live in a fantasy world, and think more of the future than the present. They feel discontented with their lives and find it difficult to face the day, choosing to stay in bed and sleep. Clematis can help to stabilize a person’s feelings of being overwhelmed, and help them to calmly face the difficulties before them.
Natrum Muriaticum, can benefit the lungs as well as help with certain types of depression. The people who respond best to Stannum metallicum are depressed and anxious, and often feel hopeless. They feel low-spirited throughout the day, are often discouraged, and want to cry, even though crying makes them feel worse. They are discontented with life and diﬃcult to please—nothing makes them happy.
They also tend to be very sensitive to what others say or think about them, which can be an especially big issue in this day of social media. These people can become obsessed with what others post about them or how many “likes” their own posts receive. Mercurius solubilis hahnemanni: With wild mood swings, from happy to sad, these people can feel very irritable with a seemingly short fuse. They withdraw from society and wallow in their depression. The depths of their sadness make them consider the idea of suicide. They always feel hurried, which may manifest in their speech, leading to stammering. They have a lot of nervous energy, which manifests as twitching. They can be very impulsive, and yet also very apathetic. They like change, whether rearranging the living room furniture or moving to a new home, and often feel restless. They can get caught up in their own thoughts, so much so that they may forget to eat. In women, PMS may make their feelings worse. They are suspicious of others, and have fears that something bad may happen.
These are just a few of the most common homeopathic remedies used to treat depression. If you don’t relate to the descriptions presented here, know there are hundreds more possibilities that could help. Consult a qualified homeopathic practitioner to find a targeted remedy that will work best for you. Avghi Constantinides, DHom, HMC, MA, is a certified homeopathic practitioner who has been in private practice in Los Angeles since 1995. Visit homeopathyforlife.com to learn more.
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â€¢ DECEMBER 2016
ABOUT COLLAGEN What you need to know about this key weapon in any antiaging arsenal BY JONNY BOWDEN, PHD, CNS
have a vested interest in the field of antiaging. For one thing, I do a lot of media, and, as everyone on earth knows, the media put an enormous value on youthful appearance, energy, and vigor. (Nobody really wants to take advice from someone who looks like they just want to take a nap.) But the truth is, I’ve been paying attention to the phenomenon we call “aging” for many years. When I became a nutritionist 26 years ago, I was particularly interested in food and supplements that would keep me feeling my best—and keep me looking as young as I was feeling. Which brings me to collagen supplements. Now let’s be clear. I do a lot of things to keep myself in shape and to keep my energy and vitality high. I take close to 50 supplements a day—powders, liquids, and pills. I drink lots of water. I exercise every day—or at the very least, six days a week. I monitor my hormones. I eat a really good diet (at least most of the time). I go for relaxing walks in the hills where I live. I have nourishing friendships and a passionate relationship with my significant other. I love what I do. I am surrounded by animal companions. Plus, courtesy of Southern California, I’m exposed to a whole lot of greenery and sunshine. So it’s kind of impossible to say what precisely is responsible for the fact that practically no one believes me when I tell them I’ll be 70 on my next birthday. And while I can’t say this with any scientific certainty, I strongly believe that the collagen supplements I’ve been taking for more than 13 years now deserve at least part of the credit for the way I look and feel. DECEMBER 2016
Let me explain. Collagen is the most abundant protein in the body, making up approximately 30 percent of our wholebody protein content. The word itself comes from the Greek word kolla, which means glue—and indeed, in a very real sense, collagen is the glue that holds stuﬀ together— tendons, joints, bones, muscles, and especially skin are all dependent on collagen. Without collagen, you’d pretty much fall apart. Collagen is produced in the underlying layer of the skin known as the dermis. Health writer Vera Tweed explains how it works brilliantly. She likens the dermis to a mattress and the outer skin layer—the epidermis—to bedsheets. “When collagen starts to break down,” she says, “we end up with an old, saggy ‘mattress’ that wrinkles the sheets.” There are actually more than 16 types of collagen in the human body, but three of them—simply called type 1, type 2, and type 3—are predominant, accounting for up to 90 percent of the collagen in the body. All collagen has an abundance of three specific amino acids: glycine, proline, and hydroxyproline. But the three main types of collagen are concentrated in diﬀerent places in the body. Types 1 and 3 are in the skin, as well as the tendons and bones. Type 2 is mainly in cartilage, one reason it has come to be known as “good for the joints.” (More on that in a moment.)
Collagen vs. Gelatin Collagen and gelatin have an interesting relationship and are frequently spoken of as equivalent, though technically they’re not. All collagen comes from animal products, and is actually found in the toughest, most gristly pieces of meat—cuts of meat that contain the most connective tissue and aren’t exactly the most popular on anyone’s menu. When you cook those tough cuts of meats, or simmer beef bones in a Crock-Pot (bone broth, anyone?), you’re essentially cooking the collagen, which produces gelatin. So a fast way to remember the distinction is that gelatin is basically cooked collagen. (Gelatin, by the way, is one of the main reasons bone broth is so nutritious!)
• DECEMBER 2016
Once collagen is extracted from its sources (such as grass-fed beef hides), it’s processed in either of two ways. One way produces gelatin (basically cooked collagen), and one way—slightly diﬀerent—produces what’s known as collagen hydrolysate, or hydrolyzed collagen. Hydrolyzed collagen is collagen in which the protein molecules have been broken down into smaller and smaller “pieces”—small-chain peptides and amino acids, units much easier for the body to assimilate and use. (Undenatured collagen, on the other hand, hasn’t been broken down this way, and is thought to be less absorbable than the hydrolyzed collagen.)
When You Don’t Have Enough Remember, collagen is the connective tissue for just about everything—the heart, skin, muscles, hair, arteries, disks, cartilage, nails, liver—you name it. And, as is so often the case, nature plays a little trick on us by slowing down the production of collagen as we get older. The activity of the cells (known as fibroblasts) that actually make collagen, elastin, and hyaluronic acid slows down. And that’s where things get hairy. When you don’t have enough collagen, your muscles and skin start to sag. Cartilage starts to thin out and becomes weaker. The skin thins and becomes wrinkled. Your bones can lose density. Decreased amounts of collagen in the bones are an underlying cause of bone problems. “If the collagen content is low,” says Michael Murray, ND, “the bone becomes more brittle, and fracture risk increases dramatically.” An article in Men’s Journal profiled a new, high-tech way of monitoring your biological age, system by system (e.g., cardiovascular, neurological, pulmonary). It turns out that the deterioration of connective tissue such as collagen ages not only the arteries, but the lungs as well, reducing the amount of air we can take in and blow out.
TOP 3 HERBS
FOR ARTHRITIS In addition to collagen supplements, several herbs can help decrease inflammation and joint pain for those with osteoarthritis (OA). Karta Purkh Singh Khalsa, RH, is an Oregon-based herbalist with more than 40 years of experience (kpkhalsa.com). He has treated hundreds of patients with arthritis, and he’s found the following herbs to be the most effective at resolving, or at least greatly diminishing, symptoms: 1. Turmeric Turmeric inhibits what’s known as COX-2. This enzyme helps the body produce inflammatory compounds necessary for healing. But when the body overproduces COX-2, the result is chronic inflammation and pain. Turmeric is a staple in Ayurvedic arthritis treatment. A recent study in Inflammopharmacology tested turmeric extract for knee arthritis. Turmeric showed significant improvement in symptoms compared to a placebo. Use up to 10 grams of powdered turmeric, in capsules, per day. Use it liberally in cooking too. For turmeric tea, make a paste of turmeric (use about 1 tsp.) and honey, and add hot water. 2. Ginger In a study published in Arthritis & Rheumatology, ginger was tested in people who suffered with OA of the knee. In the study, 261 patients with moderate-to-severe knee pain received ginger extract or a placebo twice daily for six weeks. The ginger group experienced less pain overall, and reported reduced knee pain when standing and after walking. In capsules, take 250 mg per day. 3. Boswellia Boswellia gum contains boswellic acids, compounds that inhibit inflammationproducing substances and prevent inflammation in several different ways. A 2013 study compared several herbal remedies, including boswellia, to the popular supplement glucosamine and the arthritis drug celecoxib. The herbs reduced knee pain and improved knee function as well as the drug and glucosamine. Take 500 mg per day of boswellia extract standardized to 30 percent boswellic acid.
What to Take
As is so often
Two of the most studied ingredients in the world of collagen are Verisol (a proprietary blend of collagen 1 and 3) and BioCell Collagen, the industry standard for collagen 2, with naturally occurring hyaluronic acid. One notable study, published in Skin Pharmacology and Physiology, demonstrated that Verisol had significant benefits to skin “as indicated by increased skin elasticity after eight weeks of daily consumption.” And BioCell Collagen has been shown to produce enhanced blood microcirculation and reduced facial aging signs. Another study, published in the Journal of Agriculture and Food Chemistry, found that people taking BioCell Collagen experienced significant improvement in joint discomfort levels and reported a greater ability to participate in everyday activities.
the case, nature plays a little trick by slowing down the production of collagen. When you don’t have enough collagen, your muscles and skin start to sag.
What About Creams? Topicals containing collagen can soften lines and wrinkles and moisturize skin. But I’ve always believed that aging starts at the cellular level, as we make less of the compounds we need, and things start to break down and slow down. We supplement precisely because we’re not getting (or making) enough of these critical compounds. As I mentioned earlier, I started taking collagen about 13 years ago for vanity reasons. But I can’t help but wonder if collagen is also one of the main reasons I’ve been free of joint pain and back pain and all kinds of other “creaky” pains that folks my age get all the time. I guess I’ll never find out, because I’m going to keep taking my collagen supplements just as long as they keep making them!
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley, MD). Visit him at jonnybowden.com.
PROTEIN ABSORPTION. DIGESTION. QUICK RECOVERY. DON’T LEAVE BOWEL COMFORT TO CHANCE.
Aminolase is a highly specialized protein digesting enzyme blend formulated by a team of experts to work. When dietary protein isn’t broken down into its smallest components, large peptides are created that can cause bloating, nausea and cramping. Generally, the underlying cause of protein-induced stomach discomfort is peptide sensitivity, not food intolerances. Aminolase breaks down these large peptides, reducing the potential for discomfort. The effectiveness of Aminolase has also been the subject of a recent study performed by biochemists and PHDs showing higher protein and amino-acid blood levels when ingested protein is supplemented with Aminolase. Learn more about how our science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three or call (800) 385-9833. *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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coc onu t oil coc onu t sug ar van illa ext rac t almond ext rac t almond our tap ioc a our
Spread joy and good cheer with these adorable (and easy-to-make!) food baskets k BY LISA TURNER
food photography by PORNCHAI MITTONGTARE food styling by JEANNE KELLY prop styling by ROBIN TURK
ant a fun, simple solution to all your holiday
shopping? Assemble creative gift baskets that suit anyone on your list. Start with a sturdy but inexpensive wicker basket; craft stores have the best selection at reasonable prices. Or assemble your gift items in wooden milk crates, produce baskets, large ceramic bowls, or fabric-covered boxes. Fill with shredded paper (use old magazines for a more colorful filler), raffia, new dishtowels, or curled ribbon. Then shop for the items listed below—we’ve included a shopping list for each one, minus the perishables. Fill your baskets, clip the recipes, and tuck them into the baskets. Done and done.
Cacao Nib Almond Cookies Makes 24 cookies
These Paleo-friendly treats are grainand dairy-free, and delicious enough for any family. Variations are easy; add cocoa powder for a chocolate-onchocolate cookie, incorporate any dried fruit, or sneak in a spoonful of hemp powder for a protein-infused treat. ¼ cup coconut oil ¾ cup coconut sugar 2 small eggs 1 tsp. vanilla extract 1 tsp. almond extract 1 cup almond flour or almond meal ½ cup tapioca flour 1 tsp. baking soda ½ tsp. salt ½ cup cacao nibs
1. Preheat oven to 350ºF. Line two large baking sheets with parchment.
2. In large bowl, beat coconut oil with coconut sugar until well-mixed; beat in egg and vanilla and almond extracts. Stir in almond flour, tapioca, baking soda, and salt. Mix well, then stir in cacao nibs.
3. Drop dough by mounded spoonfuls onto parchment-lined baking sheet. Bake 10 minutes, or until golden. Remove from oven and let cool. Serve warm, or cool completely and store in tightly covered container for up to 1 week. Refrigerate for up to 2 weeks. PER SERVING (1 cookie): 110 cal; 2g prot; 6g total fat (3g sat fat); 11g carb; 10mg chol; 120mg sod; 3g fiber; 6g sugars DECEMBER 2016
Superfood Nut Butter Makes about 3 cups
Combining protein-rich nut butters with power seeds adds extra protein, plus a hefty dose of fiber and omega-3 fats. Goji berries add antioxidants and a fun burst of tart-sweetness. Vary proportions as you wish, or use different nuts butters: pecan and hazelnut are good options. 1 cup almond butter 1 cup sunflower butter ⅓ cup honey ¼ cup goji berries 2–3 Tbs. hemp seeds 2–3 Tbs. ground flax seeds 2–3 Tbs. ground chia seeds
1. In large bowl, combine almond butter, sunflower butter, and honey. Beat with a handheld mixer until well-mixed and creamy.
2. Stir in goji berries, hemp seeds, ground flax, and ground chia. Mix well. PER SERVING (2 Tbs.): 80 cal; 3g prot; 6g total fat (1g sat fat); 5g carb; 0mg chol; 35mg sod; 1g fiber; 3g sugars
• DECEMBER 2016
almon d bu tter su n ower bu tter ho ne y go ji be rr ies he mp se eds ax se eds chia se eds
Tired of being tired? Floradix heLps reduce exhaustion and fatigue* fe is busy and trying to juggle family and work can leave you feeling xhausted and run-down…especially if you are iron deficient. Floradix a low-dose supplement designed to prevent and treat iron deficiency nd has been helping women reclaim their energy and vitality for over 0 years.
Iron deficiency affects 20% to 25% of the world population,1 with irondeficiency anemia the most common type of anemia.
Reference 1 . McLean E, Cogswell M, Egli I, et al. Worldwide prevalence of anaemia, WHO Vitamin and Mineral Surveillance Information System, 1993-2005. Public Health Nutrition 2009; 12(4): 444-54.
We all need iron for energy.
Iron-deficiency symptom checklist: Are you iron-deficient? Do you often feel weak? Do you look pale, lack appetite, or feel tired? Are you often cold or chilly? Do you have brittle hair and nails? Are you vegetarian? The more questions you answered “yes” to, the higher your risk of being iron deficient.
Women are especially prone to iron deficiency due to periods, pregnancy, and breast-feeding. In fact, menstruation is the main reason women are 10 times more likely than men to suffer from low iron levels. Just a few consecutive heavy periods can cause iron losses that are difficult to reverse without supplementation.
Is iron missing in your diet? If your diet hasn’t been giving you the recommended 18 mg of iron a day and you’re feeling tired and run-down, Floradix® Liquid Iron + Herbs could be the simple solution. In addition to iron, Floradix’s gentle formula contains vitamins B1, B2, B6, B12, as well as vitamin C. Vitamin C helps the body absorb the form of iron found in fruits and vegetables, like those found in Floradix®’s liquid base.
Present this coupon on your next purchase of Floradix or Floravital (8.5 oz. or 17 oz. size) and receive $2 off the retail price. EXPIRES 1/31/17
Retailer: Flora, Inc. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. Cash value is .0001 cents. Send all coupons to: Flora, Inc., P.O. Box 407, MPS Dept. 787, Cinnaminson, NJ 08077.
VEGETARIAN + NON-GMO + ADDITIVE- & PRESERVATIVE-FREE 1-888-436-6697 | WWW.FLORAHEALTH.COM
*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
Mexican Maca Hot Chocolate Serves 4
Maca, a Peruvian superfood, is used for virility, stamina, and immune-boosting. Its mild, slightly sweet flavor enhances this Latin take on hot chocolate. Adjust the level of spice to your taste, and use whatever milk suits you. For a dairy-free option to whipped cream, beat coconut cream and a pinch of salt with a handheld mixer on high until thick and creamy. 4 cups almond milk ¼ cup raw agave, or to taste 8 oz. cocoa powder 1 tsp. vanilla extract 1 tsp. ancho chili powder or chipotle powder ¼ tsp. pink Himalayan salt 2 cinnamon sticks, plus additional for garnish 2 Tbs. maca powder Whipped cream for garnish (optional)
ag ave co co a po wder va nil la ex trac t an ch o or chipo tle po wder
pink Him alayan sa lt cin namo n st ick s maca po wder
1. In large pot,t bring almondd mil milk ilkk and d agave to a low simmer. Whisk in cocoa powder, continuing to whisk until well-blended and completely dissolved.
2. Whisk in vanilla, chili or chipotle powder, and salt. Add cinnamon sticks, reduce heat, and simmer 5 minutes, until flavors are blended and mixture is infused with cinnamon.
3. Remove cinnamon sticks, and whisk in maca until blended. To serve, divide among four mugs and place a cinnamon stick in each. Top with nondairy or dairy whipped cream and a sprinkle of chili or chipotle powder, if desired. PER SERVING: 270 cal; 13g prot; 11g total fat (4.5g sat fat); 59g carb; 0mg chol; 300mg sod; 20g fiber; 23g sugars
• DECEMBER 2016
! T C U D O R P G IN L L E S # 1 THE umin
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Up to 500 times stronger than turmeric** 29 groundbreaking, scientific studies The ONLY PATENTED curcumin with turmeric essential oil containing turmerones Healthy Inflammation Response*† Cellular Health Support*
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EuroPharmaUSA.com MONEY-BACK GUARANTEE †Occasional inflammation due to exercise or overuse. ††SPINSscan Other Herbal Formula Subcategory Product Item Rank, data ending 7/10/16. ^Five hundred 500 mg capsules. **Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin.
*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.
I promise you a pain-free life or your money back.* †
I have been involved in natural health for over 45 years. During this time, I developed over 400 formulations and learned what it takes to make people healthy. I have changed the lives of hundreds of thousands of people and I want to change your life, too. My products were inspired by my dedication to natural health and passion to make your life better. Because pain can destroy your life, my goal was to develop a formulation to get you pain free.† Curamin® is the result of my research on pain relief.*† Its primary ingredient is an enhanced absorption curcumin with additional turmerones which has been the subject of 29 scientific studies. I develop products that will provide you with results. It is an honor to put my name on them and I’m proud to give them to my children and grandchildren. With Terry Naturally ®, you could say you’re using our family products. If you don’t get the benefits you expect from them, I have not earned your trust or your money. Therefore, I offer you an unconditional money-back guarantee. Some people call me a pioneer. I don’t know about that. What I do know is that I work every day to be able to offer you products that you can trust to be safe and effective, and provide results that will change your health and your life for the better.
Terry Lemerond Founder and President of Terry Naturally ® products
! D N A R B G IN # L L E S 1 E TH
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Safe • Effective • Non-Addictive Curamin® formulas are award-winning, leading pain relief† products, changing lives for the better all around the world. The clinically studied ingredients in our formulas are carefully selected for effective and safe pain relief†, all without kidney, liver, or intestinal damage.* Curamin doesn’t mask occasional pain—it gets to the source and stops it.*† Millions of Bottles Sold
ef from pain, “My patients are looking for reli † l better knowing so I recommend Curamin. I fee * the side effects.” they are getting results without ** —Dr. Jacob Teitelbaum, MD
†Occasional muscle pain due to exercise or overuse.
^SPINSscan Other Herbal Formula Subcategory Brand Rank, data ending 7/10/16.
EuroPharmaUSA.com MONEY-BACK GUARANTEE **Member of the EuroPharma Scientific Advisory Board.
*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.
WHAT HAPPENS IN THE KITCHEN IS IMPORTANT
Coffee Talk You can barely turn around these days without running into a coﬀee shop. But did you know that America’s obsession with this potent brew is actually good for us? Read on for the scoop on our favorite drink ///BY VERA TWEED Mention coﬀee, and caﬀeine is probably the first thing that comes to mind—the indispensable morning jolt often viewed as a guilty pleasure. But research is turning that notion on its head. A recent Harvard University report noted these coﬀee benefits: lower blood pressure, a slower rate of weight gain with age, and reduced risks for type 2 diabetes and heart disease. An NIH-sponsored study of 400,000 men and women, between the ages 50 and 71, found that those who drank three or more cups daily, with or without caﬀeine, were less likely to die from heart disease, respiratory disease, stroke, diabetes, and infections. Other studies have found that coﬀee reduces risk for various cancers, liver damage from overindulging in alcohol and food, and depression (caﬀeinated coﬀee specifically) among women.
Why It’s Good for You “Coﬀee is the new red wine, without the hangover,” says Bob Arnot, MD, a TV medical correspondent and healthbook author who has tested hundreds of coﬀees from around the world. The health-boosting ingredients are antioxidants called chlorogenic acids, a group of antioxidants in the polyphenol family of nutrients, found in plant foods. “These powerful anti-inflammatory and antioxidant compounds are the most important health components of coﬀee, just as they are in the freshest fruits and vegetables, fine red wines, and premium
• DECEMBER 2016
green teas,” says Arnot. But given the way we eat, coﬀee is typically the top source of these nutrients in the American diet.
All Coffees Are Not Equal In testing coﬀees with high-tech lab tools, Arnot found that levels of chlorogenic acids could be dramatically higher—by a hundred times or more—in the healthiest coﬀees, maximizing their therapeutic qualities. And, he identified how to get the most antioxidants in a cup of java. The bean: Beans grown at higher elevations, contain more chlorogenic acids and more flavor. Ethiopian and Kenyan beans fall into this category, and higher-elevation beans from other areas also fit the bill. One way to identify them is by taste, and coﬀees, like fine wines, are reviewed and ranked by expert tasters. For coﬀee ratings, check out www.coﬀeereview.com. The roast: High temperatures required for dark roasts destroy chlorogenic acids.
Light roasting at lower temperatures preserves more antioxidants and flavors. The grind: A fine grind enables more antioxidants to be extracted from the beans, because it exposes a greater surface area for water to penetrate. The brewing method: With a higher-elevation bean and a light roast, Arnot’s tests found that the highest antioxidants come from a fine grind brewed in these coﬀee makers (in order of antioxidant content): AeroPress, Kalita, Mr. Coﬀee, and Chemex. For a Keurig, a recyclable K-Cup pod, such as Ekobrew, can be filled with a good light roast.
The Flavor Myth Although dark roasts are believed to have richer flavor, this is a myth. “There are 1,200 flavor components in coﬀee,” says Arnot, and light roasting of higher-elevation beans brings these out, as sweetness, fruity flavors, hints of chocolate, and many more. “If you’re drinking dark, burnt coﬀee,
HOW MUCH COFFEE?
Studies show that coffee, with or without caffeine, delivers maximum benefits with 4 cups daily for women and 6 cups for men. According to a Gallup poll, on an average day, American adults drink:
26% 19% 8% 11%
kitchenMATTERS loaded up with cream and sugar,” he adds, “Boy, do you have a treat in store.”
Pitfalls to Avoid In the US, two out of three coﬀee drinkers add sugar and/or cream, but dairy reduces the beneficial eﬀects of coﬀee antioxidants, and sugar adds empty calories. And a study of a supermarket-style nondairy creamer found that it reduced antioxidant absorption from coﬀee by 30 percent. To adjust taste, Arnot recommends:
If coﬀee is bitter: Use a coarser grind. If it has a sour taste: Use a finer grind.
For anyone who cannot tolerate caﬀeine, there’s decaf. With or without caﬀeine, Arnot calls light-roast, highelevation, flavorful black coﬀee “the healthiest new superfood we have.”
COFFEE BUYING TIPS Shade-grown coffees are becoming more plentiful. Shade can be induced artificially, with a plastic-wrap-style covering, to promote yield, or can be natural from indigenous trees, enhancing the ecology of an area and creating different flavors in beans. Its effect on antioxidant content has not been widely researched, but one study in Thailand found that antioxidant levels were higher with natural, rather than artificial, shade. To boost the antioxidants in your cup of joe, look for: ARABICA BEANS: Traditionally grown at higher elevations, these typically contain more antioxidants and less caffeine than Robusta beans, which are grown on low-lying, flat, industrial plantations and used in mass-market and instant coffees. HIGHER ELEVATIONS: Bean descriptions may include words like “mountain,” or “hillside.” Higher-altitude coffee likely comes from small, independent farms, supports local economies, and improves quality of life in coffee-growing regions. LIGHT ROAST: Look for light-colored beans.
NEWTON is QUALITY • Hand-Prepared Encouraging Health & Promoting Balance
• Cleanroom Environment
• FDA-Registered Laboratory • Liquids/Pellets Packaged in Glass • Effective Formulations • Testing by Independent FDA-Registered Laboratory Formulated according to the teaching and philosophy of Belgian born Dr. Luc Chaltin.
Natural, Safe & Easy to Use NEWTON offers over 100 combination remedies for your entire family and pets.
• DECEMBER 2016
newtonlabs.net 800.448.7256 Made in America • Family-Owned Statements have not been reviewed by the Food and Drug Administration. ©2016 Newton Laboratories, Inc., Conyers, GA 30013 FDA Est# 1051203 rev.10/16
HOW TO MAKE A COLD BREW Iced coffee is simply hot coffee, chilled and served over ice. Cold brew never meets hot water and is gaining popularity as a more flavorful, cold blackcoffee drink. Recipes vary, but these are the basic steps: To avoid muddy coffee, use a very coarse grind and pure cold water. The best ratio of coffee to water depends on your personal taste. Some examples are 8 parts water to 1 part coffee, or 4 ounces of coffee to 2 cups of water.
COCONUT OIL COFFEE There’s something about the Paleo-friendly combination of coconut oil and unsalted butter that makes a cup of regular black coffee taste like a latte! It’s a tasty way to get the benefits of coconut oil, known to promote healthy cholesterol (HDL) levels and reduce “bad” (LDL) cholesterol levels. Plus, butter contains zero lactose, so this is great for lactose-intolerant folks. 1 cup hot coffee 1 Tbs. coconut oil 1 Tbs. unsalted butter or ghee
1. In a jar or jug, add coffee and then water,
Mix all ingredients in a blender until frothy.
and stir gently to saturate grounds evenly.
2. Let sit for 12–24 hours, in or out of the fridge. Longer is better.
3. Strain with a filter and serve chilled or over ice.
Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.
The Future of Holistic Health: Reg´Activ® with ME-3—the Patented Probiotic Proven to Produce Glutathione, the ‘Master-Antioxidant’ Lactobacillus fermentum ME-3, is the ONLY probiotic proven to actually produce glutathione in the body, which has powerful effects for Cardio, Detox, and Immune System Wellness. Glutathione, utilized by every cell in the body, plays a crucial role in maintaining cellular health during daily exposure to free radicals, common environmental toxins and the effects of aging. Reg´Activ® formulas combine ME-3 with other established condition-specific ingredients for synergistic health promoting effects.*
Revolutionary. Remarkable. Reg´Activ.® Find Reg´Activ formulas at better health food stores nationwide. • www.EssentialFormulas.com • (972) 255-3918 *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.
RECIPE MAKEOVERS FULL OF MODERN FL AVOR
What to Eat Now: Cranberries
These good-for-you berries add rich color and one-of-a-kind flavor to almost any food you can imagine///BY JOYCE PIOTROWSKI Among berries, the cranberry is an anomaly. It’s not a tender, sweet, and juicy product of sun-warmed summer fields. It’s not picked and popped into the mouth. In fact, it’s never savored fresh. No, the cranberry is firm and tart, not ripening to red until cold fall days start to set in. The berry reveals its ruby color at the last possible moment, and clings to the bush as if anticipating the harsh winter to come. Its tartness jolts and warms the senses, enlivens other fruits, and makes this native-born American berry perfectly suited for bracing coldweather dishes. Cranberries will bounce when they are ripe. In fact, Fresh cranberries they are sometimes traditionally appear called bounceberries. shortly before Thanksgiving, and you can’t miss the heaped up poly bags of merry berries crowding the produce section of markets this time of year. But they’ll be gone all too soon, so stock up. Cranberries last up to 2 months in the fridge. They also freeze well (for as long as a year) and maintain their firmness afterward. Just rinse them with water, and use as if they were fresh. Fresh or frozen, cranberries are a true health food, despite being almost SPICY & SWEET CRANBERRY CONDIMENT 90 percent water. The berries and the Makes 2.5 cups tangy juice they produce are loaded Use this like you would ketchup—drizzle it with disease-fighting antioxidants, plus on poultry and meat (including soy “meats”) they boast cancer-taming potential and or Brie and chèvre cheese. You can also antibacterial properties. serve it with simple sides such as steamed
Did You Know?
carrots or quinoa. 3 cups fresh or frozen cranberries, rinsed and stemmed 1 cup apple cider vinegar 1 tsp. allspice ½ tsp. nutmeg 2 tsp. cinnamon 1 cup honey 1 tsp. salt
• DECEMBER 2016
1. Put cranberries in 3-quart saucepan. Add
vinegar, allspice, nutmeg, cinnamon, and 1 cup water. Bring to a boil over medium heat, and cook, uncovered, 10 minutes, or until berries are soft.
2. Put cranberries in blender and purée
until smooth. Mix in honey and salt, and return to pan. Cook over medium-low heat 15 minutes, or until thick.
3. Remove from heat, cool, and store in an airtight container. May be kept in refrigerator for up to 2 months.
Per 2-Tbs. serving: 30 cal; 0g prot; 0g total
fat (0 g sat fat); 8g carb; 0mg chol; 60mg sod; 0g fiber; 8g sugars
Product Spotlights Garden of Life mykind Organics Organic Plant Collagen Builder There are many collagen products on the market, but mykind Organics Organic Plant Collagen Builder is Certified USDA Organic, Non-GMO Project Verified, and made only from organic whole foods—and it can build the body’s own natural production of collagen to support beautiful hair, skin, and nails.
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Terry Naturally Sucontral D Sucontral D is a clinically studied formula that combines a unique botanical, Hintonia latiflora, with other ingredients that support healthy blood sugar balance, insulin function, and A1C levels.
Country Life Gummies Taste the wholesome yumminess in Country Life Gummies. Made with natural strawberry, orange, and lemon flavors, you can be sure you’re getting a hearty dose of pure goodness, made with only the finest ingredients. Non-GMO and certified gluten-free.
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Health Logics BioCell Collagen BioCell Collagen is the award-winning, patented skin and joint supplement proven to work in multiple clinical trials. BioCell Collagen contains a natural synergy of hydrolyzed collagen type II, chondroitin sulfate, and hyaluronic acid in a matrix form that cannot be found in any other supplement.
1. b) Getting chilled, or overheated, doesn’t cause colds or flu, both of which are more common in cold weather because we spend more time indoors in dry environments, where the bugs thrive.
natural defenses. It’s okay to exercise with a cold if you feel up to it, but if you have a fever, your body is fighting the illness and it’s best to take it easy. 3. b) Colds do not turn into the flu, as they stem from different viruses. The two maladies can be confused because they can have similar symptoms, but the flu is more intense, with
possible fever, general achiness, and a feeling of exhaustion, and can lead to more serious conditions such as pneumonia. 4. d) The CDC recommends scrubbing hands with soap and water for at least 20 seconds, about the time it takes to hum “Happy Birthday” twice. Hand sanitizers are helpful in stopping the spread of
bugs but won’t get rid of all types. 5. c) Elderberry enhances our natural defenses and can be taken daily to prevent colds and flu, as well as to reduce symptoms once they appear. Studies show that it significantly speeds recovery. 6. a) For maximum health benefits, crush or chop the garlic and
• DECEMBER 2016 2. a) Moderate exercise enhances the immune system and helps to prevent colds and flu, but intense exercise can reduce
eat it within an hour, as beneficial compounds will evaporate. To avoid garlic breath, also eat some parsley or citrus, or just take garlic supplements. 7. a) Although there have been some conflicting studies, there is evidence that vitamin C can ward off colds and shorten their duration. Stress and illness deplete levels of the vitamin,
so individual needs vary over time, and this may have contributed to confusion about its efficacy. High doses have effectively treated colds without any side effects. 8. d) A review of 15 previous studies found that both zinc lozenges and syrups reduced the duration of colds. It’s best to start taking zinc at the onset of symptoms.
ANSWERS a) 5 seconds b) 10 seconds c) 15 seconds d) 20 seconds e) It doesn’t matter
a) Prevent colds and flu b) Speed up recovery c) Do both
4. How long do you need to scrub your hands with soap and water to prevent spread of bugs?
2. Exercise helps to: a) True b) False
1. Spending time outdoors in cold weather increases your chances of getting sick.
a) True b) False
3. A cold can turn into the flu.
Dreading cold and flu season? There are some simple ways to ward oﬀ bugs or, worst case, speed up recovery. Do you know how? Take our quiz to find out. ///BY VERA TWEED
a) Raw b) Cooked c) Either way
6. To bolster natural defenses with garlic, it’s best to eat it: a) Prevent colds and flu b) Shorten their duration c) Do both
5. Elderberry syrup or extract can help:
a) Syrup b) Lozenges c) Any zinc supplement d) Either a or b
8. To treat a cold, zinc should be taken in the form of: a) True b) False
7. Vitamin C can help prevent and treat colds.
There are over 200 cold viruses, but only 3 flu viruses.
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Compared to native curcumin extract.