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weekend 101: BUILD WEEKEND build A a BETTER better BRUNCH brunch PAGE page 42

spring 2018



cancer prevention update A conversation with Dr. Ajay Goel

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smarter detox page 20

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sHarpen your supermarket skills

Dance Party! How tHe Hottest workout craze puts tHe fun into fitness

sE aS EA vE tIiV sT gES DIiG s oES WO PAGE 54

tips on finding tHe HealtHiest food

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 pigenetics, Cancer E Prevention, and You

A conversation with cancer researcher Dr. Ajay Goel.



Get Real!

How to make your supermarket cart healthier.

20 The Daily Detox Forget fasting! Try this easy, effective herbal cleanse.

42 The Brunch Bunch Delicious dishes to celebrate those lazy weekend mornings.

26 Healthy Hemp The wide-ranging benefits for your endocannabinoid system.





News You Can Use


Research Roundup


Good Thoughts


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T he Diabetes-Defying Superstar

Keep blood sugar in check with Hintonia. 30


Canine Urinary Incontinence

Natural help for Fido’s accidents. 34


Suprising Energy Zappers



The Beauty of Natural Nail Care Ditch the chemicals for a healthy mani-pedi. 50


Everyday Digestive Comfort

5 herbs for digestive bliss. 58


Groovin’ to the Music Put the beat into your next workout.



Expert Answers to Your Health Questions

Natural energizers, healthy ways to manage pre-diabetes. 62


Clean Without Chemicals Chemical-free laundry tips.

Energizing moves to make now.



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As the weather warms and Spring begins to bloom, nature reminds us that change is in the air! Good Health Lifestyles is undergoing a change as well. Having served as the editor-in-chief since the magazine’s inception in 2014, Jaye McDonald is off to explore new editorial adventures. So, with more than 20 years of experience as a writer and editor in the world of health and fitness, I’ll be taking over for Jaye as the new editor-in-chief of Good Health Lifestyles. While those are pretty big shoes to fill, I am devoted to bringing you the cutting-edge health news and research you’ve come to depend on in each and every issue. Plus, you’ll find loads of fresh, easy ideas in every issue to help you live your healthiest life! But attaining optimal health takes two. How will you use the information contained in these pages? Since Spring is a great time to renew your commitment to good health, how about cleaning out the bad to make room for the good? Turn to page 20 for the intel on herbs and habits that can gently help eliminate toxins while keeping you healthy and energized every day. And speaking of energy, Dr. Jacob Teitelbaum shares three common ways you undermine your vitality on page 34—and offers a few simple tips, along with some energy-boosting herbs, that can help recharge your batteries. Our everyday habits can also influence our long-term risk of more serious diseases. In “Epigentics, Cancer Prevention, and You,” Dr. Ajay Goel talks about how environment, diet, and lifestyle choices can either protect us from or put us at a greater risk of developing some types of cancer. He’ll also share his groundbreaking research on the botanicals that can inhibit cancer cells before they can become a full-fledged disease.






Juanita Deterding Rami Jett Stan Daniels CONTRIBUTING WRITERS

Dr. Jacob Teitelbaum Dr. Holly Lucille Dr. Carrie Donahue Dr. Ajay Goel Dr. Jozsef Haller Carol Ann Weber Dr. Robert Corish EDITORIAL OFFICES

1950 S. Rainbow Blvd. Suite 103-63 Las Vegas, NV 89146 PUBLISHER

Perhaps the hottest news in health this year revolves around hemp. Research has exploded on hemp’s many benefits, from easing anxiety to crushing chronic pain. And that may just be the tip of the iceberg. “Healthy Hemp” on page 26 will bring you up to speed on how hemp oil works with your own body’s endocannabinoid system to foster better health and well-being. With all the exciting information in this issue, it’s no surprise that I’m over the moon to be part of the team at Good Health Lifestyles. If, like me, you can’t get enough great health information, check out our new website at Packed with links to your favorite articles, as well as delicious recipes and handy health tips, it’s your go-to companion to Good Health Lifestyles that you can access 24/7. In the meantime, turn the page and let’s get healthy together! Be well,

View ALL ISSUES on GHL257_04_2018

Published quarterly by FreshLife Media, 1950 S. Rainbow Blvd., Suite 103-63, Las Vegas, NV 89146. ©FreshLife Media. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Good Health Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.



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Because you should only feel

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Healthy Feet & Nerves




Health News You CanGood use TM


wAtch Your step a new study may shed some light on why people are prone to falling later in life— and it could be as simple as just being worn out. Findings published in The Journals of Gerontology suggest that mental fatigue plays a big part in walking performance when paired with another task in older adults. In the trial, 16 younger and 16 older healthy adults were given a 90-minute activity designed to induce mental fatigue. afterward, researchers measured the participants’ wakefulness, mood, and heart rate variability. They concluded that sustained mental tiredness after longer periods of cognitive activity leads to weaker walking when combined with another task. This change in gait occurred only in older participants. so if you’re among the senior set and feeling drained after a demanding day, try resting up both physically and mentally before participating in activities that may put you at greater risk of falling. Behrens M. Mental fatigue increases gait variability during dual-task walking in old adults. The Journals of Gerontology: Series A, glx210. Published: 25 October 2017.

The Skinny on liviNg loNger

Cutting calories doesn’t just help you win the diet wars. According to new findings by researchers at Duke University School of Medicine, it can also help you live longer. The researchers studied data from a trial known as “CALERIE” that was originally conducted by the National Institute on Aging. Two hundred twenty people were randomized to either cut 25 percent of the calories they ate or to maintain their current diet. After two years, the calorie restriction group maintained a 10 percent weight loss. But, more importantly, they slowed their biological aging clock an average of six months compared to those eating their regular diet. As a bonus, those who restricted their caloric intake also had a better quality of life and a more positive outlook. Ravussin E. A 2-Year Randomized Controlled Trial of Human Caloric Restriction: Feasibility and Effects on Predictors of Health Span and Longevity. J Gerontol A Biol Sci Med Sci. 2015;70(9):1097-104.

FeNd oFF meNopAusAl sYmptoms with FeNNel

If you’re looking for an alternative to hormone replacement therapy (HRT) to ease the symptoms of menopause, look no further than fennel. This anise-flavored herb has now been clinically shown to lessen common menopausal problems like anxiety, depression, irritability, hot flashes, and joint discomfort. In a recent triple-blind, placebo-controlled trial, 90 postmenopausal women, aged 45 to 60 years, were randomly assigned to receive either 100 mg of supplemental fennel or a placebo twice a day for eight weeks. At the end of the study, those taking the fennel reported a significant decrease in their symptoms. Fennel proved to be a safe and effective way to decrease the symptoms of menopause without the worry of the potentially serious side effects of HRT. Rahimikian F. Effect of Foeniculum vulgare Mill. (fennel) on menopausal symptoms in postmenopausal women: a randomized, triple-blind, placebocontrolled trial. Menopause. September 2017, Volume 24, Issue 9, p 1017–1021. doi: 10.1097/GME.0000000000000881.

ANother reAsoN to Quit smokiNg If you’re one of the millions of americans who smoke cigarettes, here’s another reason to kick the habit: smoking may affect your Dna. In a recent report, researchers from the Kimmel Cancer Center at Johns Hopkins university declared that smoking may negatively impact your health all the way down to your genes. In their laboratory study, the team exposed healthy lung cells to a concentrated liquid smoke—the equivalent of one to two packs a day. over a three-month period, they detected hundreds of genes that had been affected, including ones that suppress cancer. This compelling evidence indicates that cigarette smoke can cause cancer by epigenetically changing the way genes function. This effect isn’t just limited to smokers, as those who are exposed to second-hand smoke can suffer damaged Dna too. Vaz M. Chronic Cigarette Smoke-Induced Epigenomic Changes Precede Sensitization of Bronchial Epithelial Cells to Single-Step Transformation by KRAS Mutations. Cancer Cell. Published: September 11, 2017. DOI: 8

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BreakfaST BeaTS Atherosclerosis

You’ve heard it countless times: Breakfast is the most important meal of the day. But here’s even more reason to scramble those eggs … new research suggests that missing your morning meal could lead to cardiovascular issues like atherosclerosis. A study of over 4,000 participants with no cardiovascular symptoms confirmed that those who regularly skipped breakfast were more likely to suffer from hardened, narrowed arteries. Yet simply opting for a quick bite doesn’t cut it either. Researchers found that those who only consumed a light breakfast (think toast and coffee) had a higher incidence of atherosclerosis too. The health risks didn’t stop there: People who skipped breakfast entirely were more likely to lead an unhealthy lifestyle overall, including a generally poor diet, frequent alcohol consumption, and smoking. They were more likely to suffer from high blood pressure and be overweight or obese, as well. Uzhova I. The Importance of Breakfast in Atherosclerosis Disease: Insights From the PESA Study. Journal of the American College of Cardiology. Volume 70, Issue 15, 10 October 2017, Pages 1833-1842.


The number of adults with high blood pressure in the U.S. CDC: Vital signs: awareness and treatment of uncontrolled hypertension among adults— United States, 2003–2010. mmwrhtml/mm6135a3.htm.

Percentage of Americans now considered to be obese. Hales CM. Prevalence of Obesity Among Adults and Youth: United States, 2015–2016 NCHS National Health and Nutrition Examination Survey Data Brief No. 288, October 2017.

Say cheese

Cheese lovers rejoice! A recent report published in the European Journal of Epidemiology reveals that milk and cheese may not harbor negative health impacts after all. In fact, avoiding dairy altogether may actually be harmful to your health—especially in younger individuals. Milk and cheese are good sources of essential vitamins and minerals like calcium that encourage bone development and could possibly even prevent osteoporosis later in life. To determine these results, researchers looked at 29 different studies of over 900,000 participants from all across the globe. They concluded that these dairy delights were not associated with negative health outcomes such as cardiovascular disease. Furthermore, the research team found that fermented dairy products may even diminish the chance of a stroke or heart attack. When choosing dairy, select full-fat, preferably organic, options for the most health benefits. Guo J. Milk and dairy consumption and risk of cardiovascular diseases and all-cause mortality: dose– response meta-analysis of prospective cohort studies. European Journal of Epidemiology (2017). DOI: 10.1007/ s10654-017-0243-1. 10


deFeAt depressioN with exercise Depression is a debilitating disorder that affects millions of americans every year. But what if a little exercise could curb those dreary feelings? according to new research released in the American Journal of Psychiatry, it can. a cohort study of over 30,000 adults showed that just one hour of exercise a week could beat back the blues. and the best part is these antidepressant effects were shown even at low levels of physical exertion. That means you don’t have to become a gym rat to reap the rewards. simply going for a swim or a walk can benefit your mood, as long as you keep a regular regimen. It’s so effective that researchers estimate that 12 percent of new depression cases might be avoided with a bit of exercise. Harvey SB. Exercise and the Prevention of Depression: Results of the HUNT Cohort Study. American Journal of Psychiatry. Published online: October 03, 2017. ajp.2017.16111223.

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veryone reading this article most likely knows someone with type 2 diabetes. That’s a bold, but accurate statement alluding to how prevalent the disease has become. Perhaps you have type 2 diabetes yourself, or you’ve been told you are prediabetic. In fact, 29.1 million people in the United States have diabetes with an additional 8.1 million possibly undiagnosed and unaware of their condition. The World Health Organization (WHO) estimates that 90 percent of people around the world with diabetes have type 2. Television and radio ads remind you to know your numbers, including your A1C—a number that measures the average blood sugar level over a two- or three-month period. This is important since one out of every three adults has prediabetes, yet 9 out of 10 of these people don’t know they have it. The numbers all add up—diabetes has become a major health problem that is approaching


epidemic proportions. While advertisers constantly tout a new pharmaceutical to control type 2 diabetes and A1C numbers, an herbal answer has been validated by over 60 years of German research. It’s called Hintonia latiflora. REDUCING BLOOD SUGAR NATURALLY Scientists have been working long and hard to discover the key to Hintonia latiflora’s success. Derived from the stem, bark, and leaves of a plant native to Columbia and Mexico, Hintonia latiflora is rich in beneficial polyphenols. The powerful nature of this herb may be due in part to the intense climate stressors it experiences while growing (which includes extreme variations like monsoons and scorching dry spells). The resulting polyphenols in the bark of Hintonia latiflora provide a clear answer for anyone dealing with prediabetes

or type 2 diabetes. They decrease blood glucose levels by metabolizing carbohydrates and sugars, causing a delay in glucose absorption. The polyphenols can help keep blood sugar levels low without the risk of side effects like hypoglycemia. In a recent German study of 178 people with prediabetes or mild type 2 diabetes, patients received Hintonia latiflora on a daily basis for eight months. They were evaluated every two months with testing including A1C, fasting glucose, and postprandial blood sugar—measuring glucose after a meal. They were also monitored for diabetic symptoms like neuropathy. At the end of the eight months, 10 of the patients were able to stop using their medication, and 45 patients (39 percent) had reduced their amount of medication. Since antidiabetic drugs are known to have significant side effects, including liver disease,

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powerful micronutrients in Hintonia latiflora can significantly affect individual diabetic testing stats and change lives for the better.

fluid retention, and hypoglycemia, the ability to delay pharmaceuticals or reduce dosages was seen as a huge success. The study showed that A1C was improved by an average of 10.4 percent, fasting glucose improved by an average of 23.3 percent, and postprandial glucose improved by an average of 24.9 percent. Blood pressure, cholesterol levels, and liver values also improved. Through ultrasound measurements, scientists have found that, in addition to safely decreasing blood glucose concentrations, the polyphenols in Hintonia latiflora can be counted on to dilate blood vessels. This is accomplished by relaxing the rings of tight muscle bands inside vessel walls all while stimulating healthy insulin secretion. The proof is evident—the



DIABETES—AN HERBAL RESCUE In addition to lifestyle changes like improving your diet and avoiding added sugar and simple carbohydrates, consider the importance of Hintonia latiflora as part of your journey to optimal health. There’s a wealth of information available regarding diet, lifestyle, and exercise to combat diabetes, but now you know about an amazing herbal answer that can also turn the tide on type 2 diabetes. Clinical work with the herb found it to be equal to or better than insulin in mild to moderate cases of diabetes.

Hintonia latiflora has been shown to successfully replace medication or help make them more effective. If you’ve just realized what a beneficial difference Hintonia latiflora could make in your life, seek out a clinically studied extract that has been combined with trace amounts of B vitamins, chromium, zinc, folic acid, and vitamins C and E. These additional ingredients help protect blood vessels, stop nerve damage, and assist with carbohydrate metabolism. Bottom line? Pairing Hintonia latiflora with healthy food choices and regular exercise—and working with your health care provider—can help support healthy blood sugar levels. So defy diabetes—turn to Hintonia latiflora.

If you’re wondering if Hintonia latiflora would be beneficial for you or someone you care about, it’s worth the consideration. You don’t have to wait until you have a diabetes diagnosis to start using this herbal wonder. Here are diabetes warning signs to watch for:




By no means all-inclusive, this list gives you some warning signs that you may be pre-diabetic or diabetic. Unfortunately, as noted in the statistics, many people have no idea they are in a prediabetic state. The best way to understand your own 14






health in relation to safe blood sugar levels is to work with your health care professional for blood glucose testing. Three tests are commonly used—a fasting blood glucose test, an oral glucose tolerance test, and a hemoglobin A1C test. Once you



know the score, you can change your lifestyle to lower your chances of becoming diabetic. Diabetes should be taken very seriously because it can lead to infections and other complications, including blindness, amputations, and heart attack.

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Just over two years ago, Good Health Lifestyles had the honor of interviewing Dr. Ajay Goel, a Professor and Director of the Center for Translational Genomics and Oncology at Baylor University Medical Center in Dallas, Texas. Since then, we’ve had an outpouring of requests from readers asking for more information from Dr. Goel on the promising effects that natural botanicals have on cancer prevention. GHL recently sat down for a second time with Dr. Goel to discuss his current research and learn about why we should all be paying attention to a branch of science called epigenetics. We hope you enjoy the update! 16


Goel, the majority of your work is based on cancer research. In your opinion, what’s the most important thing people should know about preventing the disease?

The biggest misconception about cancer today is that you can’t avoid it. This simply isn’t true. Everyone has the ability to lessen their chances of being diagnosed with cancer in their lifetime. DR. GOEL:

It’s crucial for people to understand that chronic inflammation is the spark that ignites all disease in the body, including cancer. In the simplest terms, in order to prevent cancer, you need to prevent chronic inflammation. So how do you do that? By adopting a healthy diet and lifestyle, and by taking natural compounds that are proven to be effective anti-inflammatories.

In my opinion, the most exciting thing happening in the fight against cancer is the research being done on plant-based therapies. It’s a special time in history: We are just beginning to discover the amazing potential of certain botanicals, and there is scientific proof that these natural remedies are highly effective. If you’re interested in preventing cancer, the best advice I can give is to improve your lifestyle and to take natural, health-promoting botanicals that work on an epigenetic level. And of course, find a doctor who will work with you to help you maintain overall wellness in the healthiest way possible. GHL: Can you give a quick “crash

course” on epigenetics for those who may not be familiar with it?

Of course. Epigenetics is the study of how our genes are expressed when exposed to certain


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stimuli. In regard to cancer, epigenetics is the process by which the body decides to turn on its tumor-promoting genes— genes that allow cancer to form—or tumor-suppressing genes—genes that act like brakes on a car and slow down the progression of cancer. Obviously, we’d like the tumor-promoting genes to be turned off at all times, while the tumor-suppressing genes would always be hard at work. Epigenetics is influenced by your environment, diet, and lifestyle habits; each of these factors plays a crucial role in your risk of developing cancer. There are certain foods, botanicals, and lifestyle habits that actually help turn on your tumor-suppressing genes. GHL: So contrary to popular belief,

our genes don’t necessarily determine our destiny when it comes to cancer.

That’s correct. Through the science of epigenetics, people are starting to understand that less than five percent of cancers are actually hereditary. More than 95 percent of cancers are non-hereditary and can be influenced by your diet and lifestyle choices. This means that we can’t exactly blame our genes for the majority of cancer cases. DR. GOEL:

This isn’t to say that anyone is at fault when they receive a cancer diagnosis. The findings surrounding epigenetics are still fairly new, and there’s a great deal of education and research to be done so that more people can benefit in the coming years. GHL: What is the focus of your

current scientific research?

The work I do is primarily based on two kinds of cancer prevention: How we can prevent cancer in the first place and how we can find cancers early so that there is a better chance of someday curing people of the disease. We’re making tremendous advancements in these areas regarding DR. GOEL:


the efficacy of natural botanicals including curcumin, grape seed, and boswellia. I’ve been particularly blown away by what we’re seeing with grape seed extract. In various studies, grape seed extract has been shown to be beneficial in the inhibition of breast cancer, prostate cancer, and colon cancer cells. In the first study of its kind, my colleagues and I were able to show that grape seed OPCs, or oligomeric proanthocyanidins, can even prevent cancer from reoccurring in the body. You see, chemotherapy has the ability to kill cancer cells, but not cancer stem cells, which remain in the body like seeds and may thrive again if the right environment presents itself. We found that OPCs from a specific French extract target a unique pathway called Hippo-YAP that is necessary for stem cell survival. These OPCs were found to eliminate cancer stem cells, which in turn prevents cancer from returning.



After exposing colon cancer cells to this grape seed extract, the number of live cancer cells was reduced by 70 to 80 percent. In an animal model of colon cancer using the same French

More than


of cancers are NONHEREDITARY, and can be influenced by your diet and lifestyle choices.

grape seed OPC extract, tumor growth was suppressed by up to 90 percent! These are pre-clinical findings, so more human research is needed—but the preliminary results are amazing.

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GHL: Wow, that sounds promising!

With the variety of grape seed products on the market, do you have a specific recommendation for our readers?

The grape seed extract used in our study is a French variety called VX1, and it has unique specifications for standardization to low molecular weight for proper absorption. It is a tannin-free extract. DR. GOEL:

Unfortunately, there are a lot of less expensive, poor-quality grape seed extracts on the market that just aren’t going to do what the VX1 was able to. I’d warn readers that the results from our study may not apply to other forms of grape seed without the proper standardizations of VX1. We’ve been so impressed with our findings regarding this type of grape seed that we have a few more studies in the pipeline—with more exciting news to come in the coming months. GHL: Last time we spoke, you

were largely focused on the effects of curcumin and cancer prevention. Any new findings regarding this popular antiinflammatory?

Popular is an understatement! I believe there are now more than 8,000 scientific studies published on the health benefits of curcumin, including the prevention of most human cancers. Curcumin is also scientifically validated to enhance the effectiveness of conventional cancer treatments, including chemotherapy DR. GOEL:

and radiation. It continues to be a major focus of our research. In ongoing studies, we’re finding that the most effective curcumin products are those that contain turmerones, a component of turmeric essential oil. Turmerones make curcumin more bioavailable in the body, which means better absorbability and enhanced benefits. They have antiinflammatory and antiviral effects to help the body fight a number of health issues, but they are also able to halt tumor growth and trigger apoptosis to protect against a variety of cancers.

GHL: Are there any other

botanicals our readers should know about?

In addition to grape seed extract and curcumin, boswellia and frankincense oil—both of which are extracted from the resin of boswellia trees—may be of particular interest to those wanting to prevent cancer. DR. GOEL:

For example, in an animal model of colon cancer, turmeric essential oil featuring turmerones was shown to inhibit tumor formation by 73 percent, while curcumin (BCM-95) extract inhibited tumor formation by 63 to 69 percent. The combination of turmeric essential oil and curcumin together abolished tumor formation completely.

Chronic inflammation is the spark that ignites all disease in the body, including cancer. In the simplest terms, in order to prevent cancer, you need to prevent chronic inflammation.

GHL: Are turmerones present in all

curcumin products?

No, they’re not. One of the most effective curcumin formulas is BCM-95. This proprietary blend features an enhanced absorption form of curcumin with additional turmerones, and has been the subject of 31 scientific studies. It’s the only patented curcumin with turmeric essential oil containing turmerones. DR. GOEL:

I can’t stress enough how important it is that a curcumin product contains turmerones. Curcumin on its own is very hard for the body to absorb. Turmerones are important because they’re the

Ajay Goel, PhD, is a Professor and Director for the Center for Translational Genomics and Oncology, at the Baylor Scott&White Research Institute, Baylor University Medical Center in Dallas, TX. 18

compounds responsible for transporting curcumin into your cells, and for making it highly absorbable so the user can experience maximum benefits.

Dr. Goel has spent more than 20 years researching cancer and has been the

Boswellia is amazing for so many reasons. It’s one of very few botanicals that fight a certain pathway of inflammation in the body called 5-LOX. Conventional medicines that are designed to target 5-LOX

lead author or contributor to over 225 scientific articles published in peer-reviewed international journals and several book chapters. He is also the author of the recently published book Curcumin: Nature’s Answer to Cancer and Other Chronic Diseases.

Dr. Goel is a primary inventor on more than 15 international patents aimed at developing various biomarkers for the diagnosis, prognosis, and prediction of gastrointestinal cancers. He is currently using advanced genomic and transcriptomic approaches to develop novel DNA- and microRNA-based

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HAPPEN come with a host of side effects, but boswellia squelches this unique type of inflammation with no side effects at all. One of boswellia’s most powerful components is AKBA (acetyl-11-ketoβ-boswellic acid). In a laboratory study, we were able to show the ability of highAKBA boswellia extract to prevent the growth of tumors in colorectal cells. It does this through a process called DNA methylation, which essentially wakes up the sleeping genes that suppress tumor growth. The boswellia extract I would recommend is one standardized to at least 10 percent AKBA. Frankincense oil, taken orally in softgels, also shows promise in its ability to prevent tumors. One study found that frankincense oil was able to inhibit tumor growth in bladder cancer cells without damaging any normal, healthy cells in the process. Other research has shown that frankincense may have the ability to stop the progression of breast cancer and pancreatic cancer

cells. More research is needed on both boswellia and frankincense oil, but these promising botanicals are giving us great hope for the future. GHL: Any insight into what else

the future holds for advancements in the fight against cancer?

Cancer won’t be going away, but neither will our research on how to prevent it. I’m extremely hopeful that our ongoing studies will continue to provide insight into prevention and possible future treatment. I feel strongly though, that prevention really circles back to epigenetics, and what each of us can do personally to make the conditions in our own bodies more cancer-resistant. We all hold a great deal of power in our hands when it comes to fighting disease. To obtain optimum health, I would advise people to eat a proper diet, adopt healthy lifestyle habits, and stay up-to-date on the exciting research of cancer-preventing botanicals. DR. GOEL:

biomarkers for the early detection of colorectal cancers.

investigating are curcumin (from turmeric) and boswellia.

Dr. Goel is currently researching the prevention of gastrointestinal cancers using integrative approaches including botanical products. Two of the primary botanicals he is

Dr. Goel is a member of the American Association for Cancer Research and the American Gastroenterology Association and is on the international editorial boards of Gastroenterology, Clinical

Cancer Research, Carcinogenesis, PLOS ONE, Scientific Reports, Epigenomics, Future Medicine, Alternative Therapies in Heath and Medicine, and World Journal of Gastroenterology. He also serves on various grant funding committees for the National Institutes of Health and several international organizations.

BosMed® Joint Comfort Unique combination of botanical ingredients offering healthy joint support from your head to your toes.* MONEY-BACK GUARANTEE †Occasional inflammation due to exercise or overuse *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED 19 TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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THE DAILY DETOX Check out the gentle, new “no-fasting” cleanse Feeling a tad sluggish lately? Not quite up to par? It could be time to give your body a good spring cleaning! After all, your body is under constant assault from pollutants in the air and water. If that weren’t enough, many toxins can be as close as your dinner table. The food you eat can harbor any of an estimated 3,000 additives, preservatives, and pesticides. Food and water can also contain traces of flame retardants, heavy metals, and plasticizers. And the personal choices you make—including the use of sugar, caffeine, alcohol, nicotine, and even prescription drugs— simply add to your toxic load. 20

While it’s true that your body is designed to eliminate toxins, the sheer volume of contaminants that people today are exposed to can overwhelm this natural detoxification system. The result is a buildup of wastes and poisons that can weaken your immune system and cause frequent headaches, fatigue, joint pain, PMS, skin problems, digestive symptoms, bad breath, and a general feeling of malaise. But don’t think for a second you have to buy into a radical or trendy detox to get an effective cleanse. Three botanicals can provide ongoing daily support for your body’s natural detoxification system. The

by Holly Lucille, ND, RN

result? A healthy cleanse that fits nicely into the busiest of lifestyles.

The Liver: Your Body’s Superhero

Your liver is the largest internal organ in the body and it consists of two main lobes—left and right—that are responsible for over 500 different functions. But one of the liver’s best known and most important tasks is that of a garbage collector. In a world filled with toxins, it’s the liver’s job to breakdown the contaminants that come your way and get them ready to be escorted out of the body. Ideally, the liver could process all of the toxins you encounter. But because of the sheer

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volume of industrial chemicals and pollutants you are exposed to, the liver’s natural ability to detoxify can have trouble keeping up. Consider this: Today, baby boomers and those who came after them are constantly bathed in a sea of chemical contaminants—from the air you breathe to the food you eat to the water you drink. You are exposed to toxins at home and at work through your carpeting, furniture, the paint on the walls, and the household products you use. If that weren’t enough, there are all those voluntary toxins from cigarettes, alcohol, junk food, medications, and personal care products. Other toxins, like free radicals and metabolic waste, are created internally just through the act of living. This constant barrage can make your liver vulnerable to a number of conditions that can ultimately undermine your overall health.

Herbal Helpers

Because the liver is called upon to process a constant stream of contaminants, it’s important to make sure it has the nutritional support it needs. The following herbs not only help optimize overall liver function, they also support the organ’s detoxification capabilities. Andrographis. Known primarily for its ability to fight off colds and infection, andrographis has long been used as an effective liver tonic in Ayurvedic medicine. A strong antioxidant, it protects cell viability and normalizes liver enzymes. Andrographis also acts to check


inflammation in the liver, according to a review published in the journal Phytotherapy Research. Look for a standardized andrographis supplement for best results.



Curry Tree. The leaves of the curry tree are an important seasoning throughout India. But, thanks to powerful antioxidant and antiinflammatory properties, it’s been shown to effectively protect against a variety of toxins. Preliminary research in the International Journal of Pharma and Bio Sciences found that this Ayurvedic staple also provides protection against alcohol-induced liver toxicity. Other studies suggest that the leaves of the curry tree stop oxidative damage and mutation to DNA within the liver.

BosMed® Intestinal Bowel Support Licorice. Long before this herb found its way into the candy aisle, licorice was used as a digestive and cleansing remedy—and for good reason. Licorice boasts antibacterial, antiviral, antioxidant, and antiinflammatory


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properties, giving it potent digestionand liver-protective powers. Preliminary research has pinpointed three bioactive compounds in licorice—glycyrrhizic acid, liquiritin, and liquiritigenin—that contribute to its ability to prevent liver damage from a variety of chemicals and drugs like acetaminophen. To get these protective compounds, opt for a liver-specific supplement that combines licorice with other liver-loving herbs like those listed here.

Milk Thistle. Native to the Mediterranean, milk thistle has been used for decades to support healthy liver function and for its detoxifying properties. The secret to this herb’s effectiveness is silymarin, a polyphenol group that includes silybin, silydianin, and silychristin. Silymarin, and silybin in particular—have been researched extensively due to their powerful antioxidant activity, which has been shown to scavenge damaging free radicals. What’s more, the compounds in milk thistle boost the activity of the body’s own antioxidants. Research suggests that milk thistle also inhibits inflammation, prevents glutathione depletion, prevents damage to the liver itself, and encourages the growth of new liver cells. Most importantly, this multi-tasking herb increases the body’s ability to detoxify a wide range of hormones, drugs, and chemicals, including heavy metals. But to get all that this herb has to offer, look for a milk thistle supplement that contains the full spectrum of silymarin and standardized silybin. 22


French Grape Seed Extract. This powerhouse of polyphenols is a rich source of protective antioxidant compounds called oligomeric proanthocyanidin (OPC) complexes. A study of healthy volunteers found that taking grape seed extract substantially increases antioxidant levels in the blood. These potent free-radical scavengers not only provide overall antioxidant protection, research in the journal General Pharmacolog y showed that pretreatment with grape seed extract reduced DNA damage in the liver by 47 percent after exposure to a strong chemical. As a bonus, French grape seed extract may also enhance overall liver function and support post-damage DNA repair. But, when it comes to the OPC compounds in grape seeds, size matters—at least when it comes to their molecular weight. Less expensive supplements may contain large OPC molecules known as tannins. Tannins are too large to be absorbed by the body. Instead, look for a supplement boasting tannin-free, low-molecular weight OPCs.

Indian Tinospora. This ancient Ayurvedic remedy increases the activity of the body’s immune system. It’s also a strong antitoxin and antiinflammatory herb that protects the liver from various toxins by scavenging harmful free radicals. Tinospora enhances a variety of antioxidants in the liver, including glutathione, superoxide dismutase (SOD), ascorbic acid, and catalase. Preliminary tests show that this unique

botanical protects against lead, carbon tetrachloride, and alcohol toxicity. Other studies report that tinospora protects glutathione levels in the liver, increases immunity, and moderates the toxicity of certain chemotherapy drugs. It also works synergistically with other Ayurvedic herbs like andrographis, curry tree, turmeric, and Indian tinospora to fortify the liver and facilitate healthy detoxification. Sesame Seed Extract. There’s a potent lignin compound called sesamin hiding inside the tiny sesame seed that confers both antioxidant and anti-inflammatory protection against toxins. Lab experiments show that this unique compound protects against the depletion of glutathione and SOD, which helps to keep oxidative stress in check. Sesamin also reduces liver enzymes—a sign of injury to the liver—after exposure to carbon tetrachloride, and counteracts oxidative stress and the resulting DNA damage after exposure to nickel. Because sesamin modulates the release of liver enzymes and tames inflammation, it can also guard against liver fibrosis in those with existing liver disease.

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Turmeric. The active compound in this popular curry spice is curcumin. Not only does curcumin give turmeric


its distinctive golden hue, it also offers multiple health benefits thanks to its anti-inflammatory, antioxidant, and antibacterial properties. But what has sparked interest among researchers is its effect on the liver detox pathways. Curcumin helps prevent alcohol, heavy metals, and other toxins from being

converted into compounds that may be harmful to the liver. During one study that appeared in the Journal of Applied Toxicolog y, researchers noted that subjects exposed to mercury had less oxidative stress when taking curcumin. Supplementation also reversed mercury-induced changes that indicate liver damage and reduced the amount of mercury in liver tissue.

Spring Clean Your Life

Relying on these nutrients can provide increased protection against the constant barrage of toxins you’re exposed to every day. But taking the following steps to reduce future exposure is also an important part of a successful daily detox.

Clean Up Your Grocery Cart. Processed and packaged foods are loaded with chemical additives. Meat, fish, and dairy may be laced with hormones and antibiotics. Conventional produce is a source of pesticide residue that, over time, can accumulate in the body. To reduce your exposure to these edible toxins, avoid overly processed convenience foods. Choose organic meats and produce whenever possible and opt for wild-caught fish with low mercury levels. 24

Avoid Chemicals Around the House. Many of the ingredients used in conventional household cleaners have been linked to hormone disruption, birth defects, increased risk for some types of cancer, and respiratory problems. Trade in chemical cleaners for plant-based products or make your own with nontoxic ingredients like vinegar and baking soda. It’s also smart to take inventory in your kitchen. Many food storage containers, plastic wraps, and canned goods contain plasticizers like bisphenol-A (BPA) that can leach into foods. These chemicals have been linked to hormonerelated health problems. That nifty nonstick cookware, while convenient, can also harbor a carcinogen called perfluoroctanoic acid (PFOA) that is released into the air when heated to 450 degrees. Opt for glass storage containers and glass, ceramic, cast iron, or stainless steel cookware instead.

Look Good Naturally. From carcinogens to hormone disruptors to neurotoxins, cosmetics and personal care products can harbor an astounding number of potentially harmful chemicals. Look through your bathroom and makeup bag to see what you can live without. For those essentials, choose natural cosmetics and personal care products whenever possible.

Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a medical practice in California. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people.

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Healthy emp H It’s surprising benefits for your endocannabinoid system


annabis sativa. Rarely has

a botanical had such a controversial reputation. Once the drug of choice for a generation, researchers are now looking into the medicinal potential of the herb’s other phytocompounds. But, while a growing number of states are legalizing


the controlled use of marijuana, helping its dubious status go up in smoke, there’s still a lot of confusion over the herb’s use.

CLEARING THE AIR Marijuana has been a part of herbal medicine for centuries, used for both

its mental and its physical effects. Today, scientists have identified more than 100 biologically active components in the plant known as cannabinoids. The two best-known and most-studied components are the chemicals delta-9-tetrahydrocannabinol (THC), and cannabidiol (CBD). But,

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while both THC and CBD come from the same plant, they have very different actions.

endocannabinoid system that helps regulate homeostasis. In other words, it helps keep cells in balance.

system needs additional support and an extra boost. That’s when plant-based cannabinoids from hemp oil can help.

THC is the compound responsible for the mind-altering “high” users get when they smoke the leaves and flowers of the cannabis sativa plant, or eat something made with a THCinfused oil or butter. Growers have spent years selectively breeding and enhancing various strains to contain high amounts of psychoactive THC.

Cannabinoid receptors sit on the surface of many cells throughout the body. They monitor information about what’s happening outside of the cell and transmit any changes to the inside of the cell so that it can mount a proper response. There are two major cannabinoid receptors: CB1 and CB2. CB1 receptors are abundant in the brain and are the receptors that primarily interact with THC. CB2 receptors are abundant throughout the body in places like the immune system and interact with CBD.

CBD and other hemp oil cannabinoids can interact with the same receptors as endocannabinoids, plus several other receptors in the body, which gives them a distinctive effect. They can also preserve endocannabinoids to extend their benefits. Additionally, hemp oil phytocompounds inhibit certain enzymes in the brain to shore up “endocannabinoid tone,” making them useful for treating anxiety. But that only scratches the surface of the benefits these components can provide.

While THC, CBD, and other hemp phytocannabinoids act on these receptors, the body also produces specific fat-like molecules called endocannabinoids that bind to and activate CB1 and CB2 as well. When the need for these molecules is over, specific enzymes swoop in and destroy any remaining endocannabinoids. These enzymes make sure endocannabinoids are used when they are needed, but don’t linger beyond the scope of their job. As a result, cells regain their homeostasis.


CBD and other non-psychoactive phytocompounds on the other hand, come from the stalks and seeds of a type of cannabis often referred to as “hemp” rather than “marijuana.” These compounds will not alter your consciousness, but a growing body of research shows that they can improve your health. According to a study in the British Journal of Clinical Pharmacology, CBD is an anti-inflammatory, antioxidant, anti-seizure, anti-nausea, anti-anxiety, and anti-psychotic compound. These are powerful actions that can have a healing impact on a number of conditions. And that’s only one of the full spectrum of phytonutrients from the plant that are just beginning to be recognized for their benefits.

THE ENDOCANNABINOID SYSTEM The reason these phytocannabinoids work is because our bodies contain a unique biological system called the

Heamlkps st

This cellular regulation is important to all major body systems. For instance, while inflammation is critical to the healing process, it’s important that the inflammatory response is limited in scope, too. When inflammation persists, it can lead to chronic conditions and ongoing pain. A healthy endocannabinoid system limits the immune system’s inflammatory response. However, there are times when the body’s own endocannabinoid

Because CBD and other hemp phytonutrients work in so many different ways, they have a profound impact on the human body. Each new study reveals more exciting findings:

Powerful Pain Relief.

Preliminary research in the Journal of Experimental Medicine offers credible evidence to back up what many people have already discovered—that this non-psychoactive component of hemp offers real pain relief when taken orally thanks to its strong ability to check inflammation. A study in the European Journal of Pain suggests that a topically applied CBD gel eased osteoarthritis pain. After just four days, the researchers noted a distinct drop in inflammation and also in the signs of pain—without any side effects. Research also shows that oral use of CBD can manage rheumatoid arthritis and other inflammatory diseases.

H eeemdsp s 27

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Those with fibromyalgia may also find relief. A 2011 study that evaluated 56 patients found that those using CBD experienced far less pain and stiffness than those using traditional pharmaceuticals to manage the condition. They also reported a better quality of life than those using conventional methods.

Eases Anxiety.

Unlike THC, which can actually trigger anxiety and paranoia in some people, CBD is well-known for its ability to reduce anxiety. When Brazilian scientists tracked the results of a group of public speakers suffering from social phobia, those given CBD prior to speaking had less anxiety and discomfort than those who didn’t take the hemp phytocompound. But CBD isn’t just good for those random anxious moments we all experience. A review in Neurotherapeutics concluded that CBD may be an effective treatment for those with generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, obsessive-compulsive disorder (OCD), and even post-traumatic stress disorder (PTSD).

Soothes Sleeplessness.

Hemp oil holds promise for those suffering from occasional insomnia. Early findings suggest that CBD modulates serotonin and may benefit people with obstructive sleep apnea. Other studies are investigating the compound’s promise for REM sleep behavior disorder. Japanese researchers have concluded that, thanks to its anxiety-soothing action, CBD can help block the apprehension that can prevent restorative REM sleep.

Improves Epilepsy.

While seizure disorders only affect about one in every 26 Americans, it’s one of the most studied uses for CBD. Research shows that hemp oil reduces inflammation in the brain and modulates calcium levels that play a role in cellular excitability. A recent review in the journal Neurotherapeutics 28


noted that the compound provides a safe, well-tolerated therapeutic treatment for seizures and may be promising for those patients that don’t respond to conventional treatment. Since the current drugs used to treat epilepsy consist of anti-convulsants and barbiturates that can become habit forming, this could be welcome news.

PROMISING THERAPIES Research into the humble hemp plant’s potential for treating a wide range of health problems has exploded in recent years. This is especially true for the “big three”—Alzheimer’s disease, cancer, and cardiovascular disease. Alzheimer’s disease is a frustrating and frightening condition with few treatment options. Emerging research suggests that CBD may reduce the inflammation and oxidative stress that contributes to the disease. CBD was also found to help people maintain the ability to recognize friends and family in the early stages of the disease. Cannabinoids may also play a role in cancer prevention. Preliminary studies show that they may halt the growth of cancer cells, promoting the death of these damaged cells in a process called apoptosis. For those undergoing cancer treatment, CBD from hemp oil may also relieve the nausea that frequently accompanies chemotherapy. Researchers are also investigating the compound’s potential to protect against some aspects of cardiovascular disease. In 2013, the British Journal of Clinical Pharmacolog y reported that CBD protected arteries from the damage that high blood sugar can cause. And new evidence from Oxford University suggests that it might also reduce blood pressure, even during times of stress. These findings just scratch the surface of hemp oil’s potential. Ongoing research is taking a look at how this herbal compound can have a positive

THE SUPERCRITICAL DIFFERENCE Manufacturers use different extraction methods to get CBD and the full spectrum of cannabinoids from hemp. And this can have a huge impact on quality, absorption, and efficacy. To get all that the plant has to offer, look for a hemp oil supplement that is chemical-free and was created using supercritical CO2 extraction. This form of extraction uses liquid carbon dioxide and no solvents. Beyond that, bioavailability can be an issue. Check the label to make sure your hemp oil comes from plants that have been specially cultivated to contain the full spectrum of phytonutrients. For even more benefit, opt for a hemp oil with curcumin. Not only will this dynamic duo work synergistically to provide even more bang for your buck, the addition of curcumin enhances the absorption of phytocannabinoids so you’ll get the full complement of health benefits from each dose.

impact on Type 1 diabetes, metabolic syndrome, liver disease, and even acne. But you needn’t wait for all the evidence. Whether it’s for pain, the occasional sleepless night, or a more serious condition, hemp oil phytocannabinoids provide a safe and effective way to ease symptoms and promote good health from head to toe.




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CANINE URINARY INCONTINENCE Excess soiling can mean “ruff” going for you and your pet! by Carrie Donahue, DVM

Kristy’s dog Brandy jumped up on the bed to join her for a nice afternoon nap. But when Brandy jumped off the bed, Kristy noticed a wet spot where Brandy had been laying. The minute Bill gets home, his dog Buster greets him excitedly at the door. Lately, however, there’s a spot left on the rug where Buster stood. While Kristy and Bill both love their pets, they’re confused as to why their potty-trained dogs are suddenly prone to accidents. The problem is urinary incontinence, an involuntary loss of urine. It’s important to understand why your dog is experiencing incontinence, and then seek the right path to remedy the problem.

Ask the Right Questions

The first question to ask yourself—how much water is my dog drinking daily? Some dogs consume more water than 30

their bladders can hold. This can be lab tested through a urinalysis, which will show diluted urine if your dog is consuming too much water. While your vet will want to make sure excessive drinking is not due to a disease like diabetes, the solution may be as simple as not allowing your pet to drink more water than it needs. The general rule of thumb: A healthy dog should drink between one-half and one ounce of water per pound of body weight each day.


If drinking excessive water is not the issue, consider the age of your pet. Older dogs can simply forget their housetraining because of cognitive dysfunction. If water and age don’t point to the problem, next, check with your veterinarian to exclude any physical or psychological reasons that might be causing the leakage. These can include hormonal imbalance, obesity, intervertebral disk disease, degenerative disorders of the spinal cord, prostate disorders, urinary tract infection, and tumors, just to name a few. Your veterinarian will guide you through the steps needed to address these reasons for incontinence.

While any breed of dog can experience incontinence, it’s more common for dogs weighing 40+ pounds. Certain breeds are also at a higher risk, especially Cocker Spaniels, Springer Spaniels, Old English Sheepdogs, Doberman Pinschers, Boxers, Giant Schnauzers, Irish Setters, Rottweilers, and Weimaraners.

If your dog is experiencing incontinence due to psychological reasons, you can rest assured that the problem will go away when

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Dogs have very powerful noses, so it’s important to clean up those incontinence accidents correctly— or simply smelling the tinkles can lead to more problems! TIPS ON CLEANING UP THOSE “OOPS”:  ddress the area as soon A as you discover it. Blot as much of the area as possible with clean rags. Soak the area with a targeted pet stain remover containing enzymes.

you eliminate the cause of the stress. Stressors can include noises like fireworks or ambulances, a new member of the family, changes in the house structure, or aggression from someone in the family (including a toddler unknowingly causing your pet to feel unsafe). If the source of the stress cannot be eliminated (such as in certain sounds), acclimating your dog to the situation through behavioral therapies is a good idea. Dogs who are deliberately marking their territory, still in the potty-training phase, or urinating because of feeling threatened or frightened, are not considered incontinent. A pet who voluntarily urinates in the house is a different issue from incontinence.

A Very Common Reason

Once your vet provides your dog with a clean bill of health and you’ve determined there is no psychological reason for your pet’s incontinence, it’s time to find the root cause for those unwanted wet spots. Oftentimes, it’s simply a weak bladder sphincter—or to put it more clearly, weakening bladder muscle tone. While it can happen to any dog at any age, incontinence is most often seen in spayed female dogs and 32

obese or aging pets. In fact, one in five older female dogs is affected. While there are many medications available to stop incontinence, they come with a wide range of side effects. Fortunately, there is an herbal remedy that provides a safe, natural answer for your dog—one that has stood the test of time.

A Safe, Natural Remedy

You can get your dog back to spot-free living with a botanical called Icelandic angelica, known technically as Angelica archangelica. Grown in the harsh conditions of Iceland, this valued herb’s beneficial compounds become highly concentrated due to the intense arctic summers where the plants experience 24 hours of daylight. Not to be confused with Chinese angelica (Angelica sinensis), also known as dong quai, the Angelica archangelica extract that I recommend is taken from the leaf of the plant. It’s been clinically tested to show its ability to strengthen bladder muscles and increase bladder capacity. The result? Goodbye incontinence! Researchers believe that the isoquercitrin content in the angelica leaf may be the reason it works so well. Isoquercitrin is a flavonoid which may inhibit the

Store the pet cleaning product carefully, not in heat or freezing cold. Because enzymes are living organisms, use by “best by” date for optimum effectiveness. Don’t use an ammoniabased cleaning product. Ammonia is found in urine, and your dog will want to cover that scent with more urine.

activity of key leukotrienes that create the urge to “go.” This amazing plant extract can help quiet the overstimulated nerves in the bladder and help your dog experience less urgency to urinate. Other important flavonoids include polyphenols and polysaccharides. They all work synergistically to provide the desired outcome—a bladder able to hold a greater capacity of urine. This natural way to address incontinence in your pet is available in tablet form. Just look for Angelica archangelica leaf extract as the ingredient on the label. The bottom line? Angelica archangelica improves bladder strength and reduces bladder nerve irritation so your muchloved dog can get back to dry days and concentrate on the treasured job of being your best friend.

Carrie Donahue, DVM, is a holistic veterinarian and owner of Full Circle Holistic Veterinary Care in Madison, WI. Her mission is to improve the lives of companion animals by empowering pet owners to use a common-sense, holistic approach to health and well-being.

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Do you feel exhausted before the day even starts? These daily habits could be draining your energy reserves. by Jacob Teitelbaum, MD

These days, everyone readily admits that “doing it all” is an impossible life goal, yet society is slow to act on ways that counteract that detrimental mentality. Even a quick scroll through your Instagram feed will encourage you with quotes like, “Nature does not hurry, yet everything is accomplished” (thank you, Lao Tzu) while also bombarding you with photos from friends who appear to be juggling motherhood, a successful career, and a beautifully decorated home without batting an eyelash. Being continually exposed to contradicting paradigms can be frustrating. We’re told to rest, relax, and just do the best we can, while constantly being reminded that someone else is doing it better than we are. So we cram more into our days. 34

We go to bed later and wake up earlier. We burn the candle at both ends, but we’re not feeling more accomplished. On the contrary, we’re exhausted. Spent. Just plain tired. It’s time to get out of the downward spiral of energy-draining behaviors. Here are three big mistakes most people are making on a daily basis— and advice for how to counteract them in your own life:

Reality check: You’re staring at your smartphone more than you want to admit. You’re far from alone, but remember that just because everyone else is doing it certainly doesn’t make it any healthier. In fact, this seemingly harmless habit is likely to be sabotaging your sleep patterns at night and contributing to low energy levels throughout the day. Research has shown that staring at the cool blue and white glow of phones, tablets, and other technological devices lowers the body’s production of melatonin, a sleep-regulating hormone.

Basically, it messes with your internal clock, sending signals to your brain that it isn’t time to go to sleep yet, and making falling and staying asleep difficult. Sleep is a biological need, not a luxury. The majority of people require seven to nine hours of sleep each night, and not just to feel well-rested. Sleep supports your brain’s detoxification mode, including glial cells, which are responsible for cleaning up neurotoxins in the brain. These toxins build up throughout the day, and are cleared out at night while you sleep. If you don’t get enough shut-eye, glial cells don’t have a chance to do their job, which is when you start to experience foggy thinking, lack of focus, and impaired memory. Even your insulin levels will be thrown out of whack. Your brain isn’t functioning normally, so it goes into overdrive, adding to your daily exhaustion. To up your overall energy levels, avoid all technological devices for at least one hour before bedtime. You can still read, but choose a magazine or an actual paperback (novel idea, right?). You can even revamp your bedtime habits to be more like a child’s. Think about it.

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Parents create calming routines for their children to help them wind down at the end of a busy day. When it comes to falling asleep, adults are just big children. By creating a relaxing bedtime routine for yourself, you’ll signal to your brain that it’s time to sleep.


Incorporating healthy botanicals into your daily routine can help you increase energy levels naturally.

If you still find it difficult to get a good night’s rest, try a natural sleep solution. While some people like melatonin and valerian, there are some lesser-known, highly effective sleep promoting herbs like lemon balm, lavender, mandarin, and ravintsara that are known to do the trick.

Wrong. The excessive amount of sugar found in candy bars isn’t your friend, no matter how you spin it. The best thing sugar will ever do for you is offer a temporary high—which inevitably results in a sharp low-blood-sugar crash and leaves your energy levels even lower than before. This begins a vicious cycle, because your body starts to crave even more sugar to get your blood glucose levels back in check. Basically, sugar is an energy loan shark.

Here’s a sobering thought: You could be training for a marathon in your off-hours, but if you’re logging the recommended eight hours of sleep each night and working a job where you sit between eight and ten hours per day, you’re still living a mostly sedentary lifestyle. For the majority of Americans, it’s time to get moving.

So what should you eat in the event of an afternoon energy slump? One to two ounces of protein can stabilize your blood sugar for hours. Healthy energy-boosting snack options include a handful of nuts and seeds, a piece of string cheese, or apple slices slathered in nut butter.

But the more you exert energy, the more drained you’ll feel, right? Not necessarily. People often use the excuse that they’re too tired to exercise, when they should be thinking they’re too tired NOT to. Being sedentary for long periods of time causes blood vessels to constrict and makes you feel tired, even if you’re getting plenty of restful sleep at night.

Another way to boost your energy at this time of day is with adaptogens like ashwagandha and rhodiola. These clinically studied botanicals have the unique ability to increase alertness and focus without causing jitters. You’ll feel balanced and revitalized instead of exhausted and strung out. Plus, adaptogens benefit your health in other ways as well—they can relieve depression, counteract insomnia, and boost immune health.

Physical activity triggers your brain to release uplifting endorphins, those “feel good” chemicals that boost your physical, mental, and emotional wellbeing. Even a little bit of movement increases blood flow enough to help more oxygen reach your cells, making you feel more alert and centered throughout the day. Anytime you start to feel an energy slump, take a moment to stand up and walk around. You can also try an energizing yoga pose, like “rag doll.” In this standing pose, you align your feet under your hips, slightly bend your knees, and hinge forward, allowing gravity to pull the crown of your head toward the floor. Bring your hands to the opposite


Your energy level has taken an afternoon nosedive—it’s 3:00 p.m. but you feel like you’ve been at work for 17 hours straight. That Snickers bar in the breakroom vending machine has been calling your name for the last 45 minutes and your willpower is about to fall by the wayside. Your brain lights up at the thought of sinking your teeth into some sweet chocolatey goodness. A little sugar boost can’t hurt, right?

elbow, and let your head hang lower than your heart. Anything that brings your head below your heart is a great way to get your blood recirculating throughout the body. More blood to your brain equals more energy!

Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets including The Complete Guide to Beating Sugar Addiction.

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Savvy supermarket tips for healthier meals by Kim Erickson

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ou’ve given up cookies, chips, and soft drinks in favor of healthier fare. You even bypass convenience foods as you head straight for the produce section. But, despite your efforts, could the wholesome food you buy actually be working against your health? For most of human history, we’ve eaten healthy, minimally processed meat, grains, fruits, and vegetables. But food is different now. After World War II, nutrition took a backseat to flavor and convenience as scientists discovered new ways to manipulate our food. As a result, much of the food we buy today has been altered and stripped of its nutritional value.


The closest many of us ever get to a farm is the produce aisle. But, while the mounds of colorful fruits and vegetables may conjure up quaint images of country life, today’s fields bear little resemblance to the picture-perfect farms we imagine. The sad fact is that agribusiness has replaced the family farm and technology has taken the place of stewardship. Although these agricultural advances provide cheaper, more available food for us all, it comes with a cost. Despite overwhelming evidence that pesticides pose a threat to human health, conventional farmers continue to rely on these chemicals. As a result, three-quarters of the produce on supermarket shelves contain pesticide residue, including some, like DDT and dieldrin, which were outlawed for use on American crops in the 1960s after scientists found that long-term exposure could cause cancer, birth defects, spontaneous abortion, and nerve damage in humans. Along with an arsenal of chemicals, agribusiness has come up with a new

way to manipulate our food crops. Genetic engineering—the science of artificially inserting the genes of one plant or animal into another—is the latest high-tech marvel to hit the farm. Fans of GE food say it’s a sure way to boost the food supply, enhance the nutritional profile of a wide range of crops, and reduce the need for pesticides. But recent studies report that farmers who have converted to GE crops are using as many or more agricultural chemicals to keep bugs and weeds at bay. One 2016 study conducted at the University of Virginia found an uptick in herbicide use as weeds become resistant to genetically modified crops. Seeds are also treated with pesticides that are highly potent even at small doses. Scientists around the world have expressed concern over the toxic effects that one of these seed-treatment chemicals, neonicotinoids, has on bees and other pollinators. This has led to restrictions on their use in Europe. Despite these concerns, GE ingredients are becoming increasingly common in the U.S. Some experts estimate that nearly two-thirds of the products on supermarket shelves contain genetically modified corn and soy, including tortilla chips, baking mixes, and baby formula. But fortunately, the savvy shopper has options as 90 percent of grocery stores now carry at least some organic produce. Not only is the produce fresher and tastier, much of it is locally grown. Studies show that organic produce is also better for you. A large meta-analysis of more than 300 studies that appeared in the British Journal of Nutrition, found that organic fruits and veggies have substantially higher antioxidant concentrations. In fact, the organic crops had about 50 percent higher anthocyanin levels compared with conventional crops. Anthocyanins are powerful antioxidant compounds that give fruits and vegetables like berries their blue, purple, and red hues.


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You may think that the meat, poultry, and fish at your local meat counter are good sources of protein, but tossing them in your shopping cart could provide more than you bargained for. Because factory-farmed animals are subjected to overcrowded and unsanitary living conditions, they are routinely given low-dose antibiotics to promote growth and keep disease at bay—a practice that may cause resistant strains of bacteria. One study in the New England Journal of Medicine found antibioticresistant salmonella in one out of every five samples of supermarket hamburger the researchers tested. Along with antibiotics, cattle may also be given growth hormones to fatten them up and speed their journey to the slaughterhouse. Poultry has its own set of problems. Chickens, turkeys, and other fowl are routinely given feed laced with arsenic—a known carcinogen—to prevent parasitic infection and promote weight gain. But new research in the journal Angewandte Chemie reports that the metabolic breakdown of the compounds in arsenic are significantly more toxic than the arsenic itself. And unlike organic or naturally raised chickens, which are raised without unnecessary antibiotics, fed organic grains, and allowed to roam freely, conventional chickens are intensively bred in cages not much bigger than an iPad. America’s fish supply has also been contaminated. According to a report by EWG, farm-raised fish— especially salmon and tilapia— contains significantly higher levels of polychlorinated biphenyl (PCBs) than wild Pacific salmon. PCBs were banned 40


in the late 1970s after it was found that they caused cancer and birth defects. What makes PCBs so toxic is that they accumulate in the body’s fatty tissue, so even low-level exposure can cause problems later in life. Brain-damaging mercury is another concern for fish lovers—and it’s not just found in tuna. Testing by the FDA found that 90 percent of commercial haddock and shrimp, and about 75 percent of frozen fish sticks harbor high levels of mercury, as does shark,

swordfish, tilefish, and king mackerel. Low-mercury choices include rainbow trout, wild Alaskan or Pacific salmon, king crab, sole, catfish, sardines, crawfish, striped bass, clams, and squid.


Although banned in most other industrialized nations, Monsanto’s genetically engineered recombinant bovine growth hormone (rBGH or rBST) is still injected into America’s dairy cows to boost milk production. This modified milk contains high levels of another hormone—insulin-like growth factor 1 (IGF-1). Although a number of studies have found that excess IGF-1 can increase the risk of breast, prostate, colon, and lung cancers, the FDA fast-tracked the approval of rBGH in 1993. Unfortunately, consumers can’t

tell if their gallon of milk is laced with rBGH thanks to labeling restrictions. However, organic dairy products are free from this man-made hormone as well as other additives.


So what’s the answer? Opt for food as close to nature as possible. That often means organic. Not only is organic typically safer, it’s also healthier. In a review of 41 studies comparing the nutritional value of organically grown and conventionally grown produce, researchers found that, on average, organic fruits and vegetables offer 27 percent more vitamin C, 21 percent more iron, 29 percent more magnesium, and 13 percent more phosphorus than their conventional counterparts. Other studies show that organic milk contains higher levels of omega-3 fatty acids, conjugated linoleic acid, α-Tocopherol, and iron. Even though organic foods are often slightly more expensive than typical supermarket fare, the health and nutritional benefits—not to mention the peace of mind—you gain are well worth it. Bon appétit! Kim Erickson is a respected health and medical writer, as well as the managing editor of Good Health Lifestyles. In addition, she is the author of Drop Dead Gorgeous: Protecting Yourself from the Hidden Dangers of Cosmetics and the co-author of Living Lessons: My Journey of Faith, Love, and Cutting-Edge Cancer Therapy. Kim is also a Certified Nutrition and Wellness Consultant who has been involved with the fitness and integrative health industry for more than 20 years.

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Bursting with South-of-the-Border flavors, this dish is packed with good-for-you protein, veggies, and healthy fats. Delicious on its own or served with GMO-free corn tortillas. Whatever the occasion —Easter, Passover, Mother’s Day, or just a lazy Sunday morning— holidays and weekends are better with brunch. To celebrate Spring, we’ve put together a seasonal menu that’s fresh, healthy, and ohso-delicious!

2 tablespoons coconut oil 1 cup onion, chopped 2 cloves garlic, minced 4 oz. can diced green chilies 1 tablespoon tomato paste 2 teaspoons chili powder ½ teaspoon cumin ½ teaspoon oregano Two 14 oz. cans diced tomatoes ½ teaspoon salt ¼ teaspoon pepper 4 oz. canned sliced black olives 6 eggs ½ cup grass-fed cheddar cheese, shredded ½ ripe Hass avocado, peeled and sliced Cilantro Heat oil in a large skillet over medium-high heat. 1

Add onions and garlic and sauté until translucent. 2

Stir in tomato paste, chili powder, cumin, and oregano until well-mixed with the vegetables. 3

Add diced tomatoes, green chilies, salt, and pepper. Stir, then lower the heat to medium low. Simmer for 8 minutes or until sauce starts to reduce. 4


Stir in the black olives.

Gently crack the eggs on top of the sauce, being careful not to break the yolks. 6

Reduce heat to low, cover and cook for 8-10 minutes or until eggs are cooked to your liking. 7

Sprinkle the cheese over eggs. Cover for 30 seconds or until melted. 8

Remove from heat. Garnish with avocado and cilantro. Serve immediately. 9


Per serving: Calories 365; Total Fat 25g; Carbs 20g; Protein 16g; Sodium 672mg; Sugar 8g

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This Swiss take on hash browns is sweet, savory, and loaded with nutrients. A traditional rosti is made in a large pan and cut into wedges. Our miniature version is a tasty addition to any brunch or as a perfect appetizer for your next get-together. For the rosti


4 sweet potatoes, peeled and grated


2 egg whites

Mix the aioli ingredients in a small bowl. Set aside or cover and refrigerate up to 2 days prior to your brunch. Preheat oven to 250° F.


Add some freshness to your brunch with this antioxidant-rich salad that takes just minutes to prepare.

3 tablespoons white wine vinegar

2 tablespoons tapioca starch

In a large bowl, combine the sweet potatoes, egg whites, and tapioca starch. Season to taste with salt and pepper.

Salt and pepper, to taste


¼ cup coconut oil

Heat the coconut oil in a skillet over medium-high heat.

1 packet of granulated stevia, preferably organic

8 oz. smoked salmon


Drop a spoonful of the sweet potato mixture into the skillet and flatten with a spatula. Cook for 4-5 minutes. Flip and cook for an additional 2 minutes or until the pancake is crispy and golden brown. Drain on paper towels and remove to an oven-proof platter. Keep warm in the oven while you repeat with remaining sweet potato mixture.

One 10 to 12 oz. bag of raw baby spinach

For the dill aioli ¾ cup mayonnaise, preferably homemade ¼ fresh dill, minced 1 teaspoon lemon juice To assemble 8 oz. smoked salmon 2 tablespoons chives, minced


Top each rosti with the aioli and a small piece of smoked salmon. Sprinkle the chives over the finished rosti and serve immediately. 6

Per rosti: Calories 152; Total Fat 22g; Carbs 10g; Protein 4g; Sodium 247mg; Sugar 1g

½ cup extra virgin olive oil 1 teaspoon Dijon mustard

1 pint blueberries 4 oz. crumbled blue cheese 4 oz. walnuts Whisk together the vinegar, oil, mustard, and stevia in a small bowl. 1

Toss remaining ingredients in a large salad bowl. Drizzle with the dressing and toss again. 2

Per serving: Calories 345; Total Fat 30g; Carbs 14g; Protein 8g; Sodium 328mg; Sugar 7g 43

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Light and crispy on the outside, tender on the inside, this version of the oven-baked German pancake is more popover than pancake. Topped with fresh fruit, it’s a sweet way to start the day! 3 large eggs, room temperature ¾ cup light coconut milk ¼ teaspoon vanilla extract 3 tablespoons coconut flour, sifted ½ cup tapioca flour ¼ teaspoon cinnamon ½ teaspoon baking powder 3 tablespoons unsalted butter ½ pound strawberries, hulled and quartered Juice and zest of 1 lemon Place a cast-iron pan inside the oven and preheat it to 425°F. 1

2 Crack eggs into a large bowl. Using a handheld mixer or immersion blender, whisk them for 15 to 20 seconds. Add the coconut milk and vanilla extract. Blend for 10 seconds. 3 Add the coconut flour, tapioca flour, cinnamon, and baking powder. Blend continuously until the lumps are gone. Scrape down the sides when needed. Let it rest for 5 minutes to give the coconut flour time to absorb enough liquid. 4 Add the butter to the pan and return it to the oven for 3 minutes until the butter melts and becomes frothy. Pour the batter into the center of the pan and place it in the oven to cook for 30 minutes or until puffed. 5 Combine the strawberries, lemon juice, and zest in a medium bowl. Top the Dutch Baby with the fruit and serve immediately.

Per serving: Calories 278; Total Fat 18g; Carbs 25g; Protein 6g; Sodium 143mg; Sugar 5g


It wouldn’t be brunch without a bit of the bubbly! This refreshing, low-cal cocktail offers the best of healthy indulgence thanks to antioxidant-rich pomegranate. It’s also flexible enough for those who prefer a delicious non-alcoholic “mocktail.” 44

½ cup pomegranate seeds 1 bottle pomegranate juice 1 bottle champagne or sparkling water 6-8 sprigs of fresh rosemary

Place 1 tablespoon of pomegranate seeds in the bottom of each champagne flute. 1

Add 1½ oz pomegranate juice to each glass. 2

Top with champagne or sparkling water. 3

Garnish with a fresh rosemary “swizzle stick.” 4

Per serving: Calories 53; Total Fat 1g; Carbs 11g; Protein 8g; Sodium 4mg; Sugar 8g

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Tired Easily overwhelmed Muscle weakness Crave salty food Startle easily Less energy after exercise

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b e auty

The Beauty of


The wellness movement is infiltrating beauty like never before—from more awareness about ingredients in the lotions and potions that go on our skin, to the shampoos we use on our hair, to the cosmetics we apply to our face. And now that awareness is expanding to what we put on our nails. Thankfully today, there are more high-performing natural nail polishes and nail care products available than ever before—and that’s not limited to at-home use. Many nail salons are joining the safer nail care product march. Consumers simply need to know what not to buy—and what products to choose instead. First, let’s look at what to avoid. THE TOXIC TRIO OF NAIL CARE Walk into a nail salon or simply open a conventional bottle of nail polish, and your nose will alert you that something’s not quite right. The noxious fumes emanating from most nail polishes, removers, and glues are a clear indication that fairly strong chemicals are in the mix. The most important chemical ingredients to be aware of are 46

the “toxic trio” which includes toluene, formaldehyde, and dibutyl phthalate— three potent chemicals found in many nail care products. Toluene is an ingredient in nail polish and fingernail glue that can cause side effects ranging from dry and cracked skin, headaches, dizziness, and numbness to eye, nose, throat, and lung irritation—and with high exposure, liver and kidney damage, and potential reproductive harm. The degree of side effects (for toluene or any of the trio) “depends on the amount you take in, how long you are exposed, and your genetic susceptibility and age,” says a public health statement from the Agency for Toxic Substances and Disease Registry (ATSDR), part of the U.S. Department of Health and Human Services (HHS). Exposure to formaldehyde, found in nail polish and nail hardeners, can cause difficulty breathing, coughing, and wheezing; allergic reactions; irritated eyes, skin, and throat. It may even contribute to the development of cancer, according the ATSDR’s public

health statement. Formaldehyde is characterized as a human carcinogen and neurotoxin based on studies of inhalation exposure in humans and laboratory animals. The last of the trio, dibutyl phthalate (DBP), is a plasticizer found in nail polish that may mimic estrogen. Immediate reactions include nausea and irritated eyes, skin, nose, mouth, and throat. However, some research suggests that frequent exposure may impair fertility and cause developmental damage to an unborn child. GO “FREE” The great news is that cleaner nail products exist! They are classified according to how many toxic chemicals they’ve eliminated, for example: 3-free products are sans the aforementioned toxic trio (toluene, formaldehyde, and dibutyl phthalate), 5-free products are 3-free and camphor- and formaldehyde resin-free, 7-free means products are 5-free and also made without ethyl tosylamide and xylene, and 9-free products are 7-free minus acetone and parabens.

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NAIL CARE CHEMICALS TO AVOID Acetone (nail polish remover): May cause headaches, dizziness, irritated eyes, skin, and throat. Acetonitrile (fingernail glue remover): May cause irritated nose and throat, breathing problems, nausea, vomiting, weakness, and exhaustion. Butyl acetate (nail polish, nail polish remover): May cause headaches, irritated eyes, skin, nose, mouth, and throat. Ethyl acetate (nail polish, nail polish remover, fingernail glue): May cause irritated eyes, stomach, skin, nose, mouth, and throat, and fainting. Ethyl methacrylate (EMA), (artificial nail liquid): May cause asthma, irritated eyes, skin, nose and mouth, and difficulty concentrating. Exposures while pregnant may affect unborn child. Isopropyl acetate (nail polish, nail polish remover): May cause sleepiness, irritated eyes, nose, and throat. Methacrylic acid (nail primer): May cause skin burns, irritated eyes, skin, nose, mouth, and throat, difficulty breathing. Methyl methacrylate (MMA), (artificial nail products, banned in many states): May cause asthma, irritated eyes, skin, nose, and mouth, difficulty concentrating, loss of smell. 48

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Acid free is another classification, referring to the absence of chemicals like methacrylic acid—often found in nail primers—that can cause skin burns; eye, skin, nose, mouth and throat irritation; and difficulty breathing. Most polishes made without dangerous chemicals will let you know on their labels, and many are sold in stores and online. Acetone-free polish removers, organic lotions, and natural-based products also offer a healthy alternative to toxic ingredients used in conventional nail care. CLEANER NAIL SALONS You can ask for or bring your own “free” polish at your local nail salon. Nail salons are motivated to use less-toxic products. According to the Occupational Safety and Health Administration (OSHA), programs across the country aim to prevent chemical exposures by encouraging the use of less-toxic products and safer practices in nail salons. Today’s educated consumer can find salons in most urban areas stocking nontoxic nail polishes that are water-based, vegan, and free from the usual harmful chemicals. A quick internet search for “natural nail care” will likely turn up several area locations. Of course, if you like the salon you currently frequent, talk to your nail tech about your concerns. There are a number of “best practices” your current salon may be willing to put in place that can make

a world of difference in terms of chemical exposure. For example, in addition to offering nontoxic nail care products, salons can increase patron and worker well-being by ensuring proper ventilation by opening doors and windows to allow for adequate airflow. They can also install and use exhaust ventilation systems, shown to reduce worker chemical exposure in nail salons by at least 50 percent, according to research by the National Institute for Occupational Safety and Health. In terms of hygiene, many salons now supply single-use tools, such as nail files, buffers, and pumice stones, and use disposable liners that are replaced after each client to prevent the spread of bacteria, fungus, and other infectious diseases. CHOOSE BETTER FOR AT-HOME NAIL CARE When it comes to finding nail care and polish brands that are safe for use at home and still perform as conventional polishes do, be sure to visit the Environmental Working Group website’s Skin Deep Cosmetic Database, which fully evaluates nail care products by brand name for chemical health risk. Or simply ask about natural nail polishes and removers at your local health food store—they likely have more natural options. Here’s to enjoying your next mani-pedi— without harm!

Make Your Own




Soak nails in warm water for 10-15 minutes before removing the nail polish. It helps to speed up the process.


Mix equal parts of lemon juice and vinegar.


Stir the mixture, soak a cotton ball in it, press it onto your fingernails and hold it for 10-20 seconds. This helps the nail enamel to dissolve and removes the nail polish.


Wipe polish off with cotton ball. It might take longer if there are several coats.


Use a moisturizer or nail oil when done!

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Dancing keeps you fit, energized, and ageless by Carol Ann Weber Zumba has always been one of my favorite aerobic classes, mainly because it doesn’t feel like exercise. I will never forget the day at the gym when a snowy-haired elderly couple walked past our class on their way to the weight room. All of us were jamming to the great Latin-inspired Zumba music when suddenly, this adorable gentleman grabbed his wife and they began a salsa dance I will never forget. Soon everyone began to clap along with the beat as this couple turned our class into pure magic.

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There is something beyond a “good workout” that can be found in dance. Once you dissolve into the beat, selfconsciousness drops away as you let your body flow to the rhythm of the music. It almost seems as if the health benefits of dance are simply a bonus. The latest scientific research gives us some insight into the countless ways dancing is good for you. One 2016 study showed 73 percent retention (memory of the steps) and 81 percent compliance (they could follow the steps) among Parkinson’s disease patients taking a Zumba class. The best part was that more than 50 percent of the participants wanted to continue the classes after the study. Any exercise program that makes you want to keep doing it gets extra points. Dance-based workouts offer a wealth of physical and mental health benefits, including: • I ncreased cardiovascular fitness

•E  nhanced quality of life

• Improved balance

•P  romoting emotional well-being

• Lowered fall risk • Increased overall mobility • Improved cognitive function

• L owered the risk of depression •E  ncouraging social connectedness

And get this: According to a 2017 study by French researchers, simply standing and swaying to music has wonderful benefits. When the subjects intentionally synchronized their head movements with the beat and the rest of their body, they gained more control over both posture and coordination.


Without a doubt, Zumba is one of the most popular classes at every gym in town. This vigorous dance format is a combination of salsa, merengue, cumbia, and reggaeton, and its music draws from the Latin/ Salsa tradition as well as Bollywood, Hip Hop, and Afro Pop. This high-energy dance class allows you to burn calories and improves your cardiorespiratory capacity while enjoying a “fitness party” atmosphere. Don’t be surprised if you find yourself lost in the exhilarating fun that will no doubt leave you sweating and smiling. 50

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Belly Dance


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In 1893, a Syrian dancer nicknamed “Little Egypt” performed at the World’s Fair in Chicago and stole the show with what came to be referred to as “belly dance.” The moves consist of undulations and shimmies that work your core and hips. Besides being a lot of fun, these undulating movements improve circulation of the synovial fluid throughout the major joints of your body and promote overall flexibility. Synovial fluid acts like “shock absorbers” in the joints and cushions the ends of the bones, allowing them to glide over each other without friction.

Bring a bottle of water and your full attention to the class. Always listen to your body. When it tells you to stop, stop.

Ballroom Dancing

According to researchers at Flinders University in Australia, there are also mental and emotional benefits to belly dance. After interviewing 112 belly dancers and 101 non-dancing college women, they concluded that dancers saw their own bodies in a better light than

Ballroom dancing certainly has made a comeback, thanks to the very popular “Dancing with the Stars” TV series. Definitely a partner-style dance form, it includes styles like the waltz, tango, foxtrot, quick step, samba, cha-cha, rumba, paso doble, jive, swing, and mambo. There is definitely something for just about anyone’s taste, and there are amateur and professional competitions held all over the country, as well as around the world. Because there are studios in every major city, you don’t have to go far to find an instructor and classes that suits your fancy. As a bonus, most classes don’t require a partner. You’ll also make plenty of new friends and have an opportunity to develop a rich social life. In fact, many people feel that their dance group is a second family.


Wear workout clothes, stretchy leggings, or shorts and a top that allows for movement, as well as sneakers that provide good foot support. If you dance socially, you’ll likely want to dress up, but be sure to choose appropriate footwear. Certain shoes labeled dance shoes can be fashionable and comfortable while sporting a moderate heel.

the college students did. The study’s author determined that this type of dance “gives women a sense of ownership of their bodies” and allows them to feel good about themselves. It’s also a great workout during pregnancy. Many midwives believe that many of the moves in belly dancing mirror those of labor and help to disperse the pain of contractions as they orient the fetus for eventual delivery. A study that appeared in the journal The Practicing Midwife noted that belly dancing is “a joyful, empowering activity with potential for improving psychological well-being during pregnancy.”

THE AMAZING BENEFITS OF SOCIAL DANCING Becoming part of a dance community—whether at the gym or in a class—has many benefits that go beyond your cardio workout. Recent findings in the journal PLOS Medicine suggest that having strong social ties can add years to your life. After examining 148 studies, the researchers determined that “people were 50 percent more likely to live longer if they had strong social relationships.” So grab your sneakers or dance shoes and get ready to boogie down for a host of physical, mental, and emotional perks.

TIP: Take at least three classes with the same instructor, as some dance forms, like belly dance, salsa, and ballroom dancing can seem difficult at first. Be patient. With a good instructor and a little tenacity, you’ll own the dance floor in no time!

Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors.

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MEDICINE CHEST Coriander: You might be surprised to know that coriander comes from cilantro —the very same plant used in many flavorful dishes. In fact, Coriandrum sativum— the botanical name for coriander—has been revered throughout the ages for its medicinal use, dating back to 2,000 B.C. Depending on where you live in the world, coriander for medicinal use is referred to as coriander seed or coriander leaf, while fresh coriander in the U.S. is called cilantro. It’s the coriander conversion into oil that is being touted for its use against harmful bacteria and internal parasites derived from food-borne pathogens like E. coli and Salmonella. Because of its ability to fight drug-resistant bacterial infections, scientists see a bright future for using coriander where antibiotics have failed. In addition, this important botanical helps with everyday stomach problems too. According to a study in the journal Digestive Diseases and Sciences, over an eight-week period, 32 people with irritable bowel syndrome were split into two groups, one taking coriander oil, and one a placebo. It was the coriander group that had a lower incidence of stomach bloating. That’s comforting news from a common herb that provides uncommon BETTER and TOGETHER! welcomed It’s a good idea to use relief. combinations of these soothing oils to ease the problems of digestion. Look for a product that combines several known digestion oils in an enteric-coated softgel. You’ll have an easy, effective answer when you need it most. 54

EVERYDAY DIGESTIVE COMFORT Everyone has experienced an occasional stomachache. But for many people, ongoing digestive issues like diarrhea, gas, bloating, indigestion, constipation, and abdominal pain are a part of everyday life. In fact, 74 percent of Americans deal with digestive issues on a daily basis. Pharmaceutical answers can bring unwanted side effects and cause other health problems. It’s better to turn to nature for safe, effective solutions. And, with 80 percent of the immune system located in the gut, it’s important to keep this bodily system operating at peak capacity. From simply embarrassing to life-debilitating, soothing digestive woes with botanicals can make stomachaches a thing of the past.


Ever wonder why there’s often a mint of some sort offered at many restaurants after your meal? That’s because peppermint is a well-known “go to” for gastric relief. But peppermint aerial oil is far more powerful than just the average after-dinner mint. Researched and found to be an herbal way to fight bacteria, peppermint can destroy harmful bacteria without affecting the beneficial bacteria needed for normal digestive function. Peppermint also relaxes spasmodic stomach muscles and the gastrointestinal tract with its main ingredients—menthol and methyl salicylate. Study after study has proven the successful use of peppermint for IBS symptoms and abdominal pain. One study of 57 people showed a 75 percent reduction of symptoms after four weeks as compared to a placebo. Another study showed that patients who took an enteric-coated peppermint oil formulation had less stool frequency, flatulence, and abdominal distention. And 80 percent reported they got rid of abdominal pain. The evidence is clear—peppermint works! Be sure to choose an entericcoated supplement to alleviate any concerns regarding heartburn or gastroesophageal reflux (GERD).

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If you lived in the U.S. in the 1900s and had a digestive issue, it would have been a typical occurrence to take fennel as a remedy. Fennel has long been used as a digestive herb because of its ability to counteract the gasses that form in the gut—the same gasses that result in burping and flatulence. Unlike vegetables that cause bloating and gas, fennel works the opposite way, not allowing gas to form. Fennel, along with a complex of herbs, also seems to affect constipation, as evidenced in a Brazilian clinical trial. By preventing constipation, fennel was shown to influence the bowels to function normally. With an anise scent, some people like chewing the actual fennel seeds, brewing the herb into a tea, or adding it to savory dishes.

Caraway Seed: Caraway seed is a member of the Umbelliferae family whose other members include fennel, cumin, dill, and anise. Often paired with peppermint because they work so well together, caraway helps relax the intestinal smooth muscle cells, which aids in the relief from gas and bloating. Caraway seed oil is perfect for those times you eat those foods you know are going to be problematic for you, but you just can’t resist. In conjunction with peppermint oil, caraway seed stimulates gallbladder activity and causes more predictability for the foods moving through the intestines. A study published in the German journal Drug Research followed 120 patients with a tendency for indigestion. One group took a caraway-peppermint formula, while the others took a heartburn drug every day for four weeks. The caraway-peppermint oil formula was just as effective at treating indigestion as drugs that treat heartburn—but without potentially harmful side effects.


on Internally Using

ESSENTIAL OILS When using essential oils internally, choose concentrated plant oils that are specifically approved for internal use. Unlike essential oils for massage and aromatherapy, internal-use oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity, and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful benefits.

Cardamom: Cardamom and its many sub-species are part of the ginger family. Farmed in only a few places around the world, including India and Guatemala, cardamom oil is known for its potent antimicrobial and antiseptic properties. As a digestion booster, cardamom works by stimulating the whole digestive system. Taking cardamom is a good way to keep the stomach functioning correctly. It helps maintain the proper balance of gastric juices, bile, enzymes, and acids in the stomach. Cardamom is also useful in guarding the stomach against infections. A study at the Department of Chemistry in New Delhi, India, showed that cardamom oil showed positive effects on gastrointestinal disorders. Looking for a way to relieve indigestion, constipation, or diarrhea? Cardamom is a wise choice.


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GOT PAIN? I promise you results or your money back. TM



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 relief.† Curamin® is the result of my research. Its primary ingredient is an enhanced absorption curcumin with turmeric essential oil (with turmerones) which has been the subject of 31 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


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for Pain Relief



Curamin® is the award-winning pain relief*† product with clinically studied ingredients that provides amazing benefits. Curamin doesn’t just mask occasional pain—it gets to the source and stops it.*† • Safe, effective relief*† • Winner of 28 national awards • No stomach, liver, or kidney damage



It is so amazing the way this has worked for me… “I am a nurse, and I have always believed in herbs and natural remedies. But this has blown me away. It is so amazing the way this has worked for me. Thank you for the education that you give and the products you provide!”—Lauren L.

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CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. Offer valid in health food stores only. LIMIT ONE COUPON PER PURCHASE. RETAILER: EuroPharma® Inc. will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to: EuroPharma Inc. Mandlik & Rhodes, PO Box 490 Dept #1691, Tecate, CA 91980 Cash value: 1/100¢. © 2018 EuroPharma Inc. All Rights Reserved

any One (1) Curamin® or Curamin Extra Strength product Limit one coupon per customer Limit one item per coupon • Excludes Curamin 21ct trial size 57 • Coupon expires 12/31/18 •

†Occasional muscle pain due to exercise or overuse. ^SPINSscan Other Herbal Formula Subcategory Brand Rank, data ending 12/1/17. *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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I recently stopped drinking energy drinks because I read some pretty scary information about them. However, I still struggle with low energy and have a hard time concentrating and staying awake throughout the day. Is there a natural alternative I can try?

A: While energy drinks can produce

a short-term boost in energy, they can also have unhealthy side effects and significant consequences. In 2017 a mini-review found that energy drinks can negatively affect the cardiovascular system (abnormal heart rhythm and blood pressure), metabolism, and cognitive function.


To naturally increase energy levels, there are two herbs that come to mind that have been shown to improve energy without side effects. They are: ashwagandha (Withania somnifera) and rhodiola (Rhodiola rosea). Both have demonstrated increased energy levels in human clinical studies. These botanicals belong to a group of natural compounds known as adaptogens, which regulate cellular processes during times of stress. Adaptogens increase the body’s resistance and tolerance to physiological stress, thereby preventing negative effects, such as fatigue. Adaptogens are incredibly safe and can be taken on a daily basis. Many of the clinical studies pointed to effective dosages between 300 to 600 mg of ashwagandha and rhodiola, and both have excellent safety profiles. The quality of herbal extracts can vary greatly, therefore, it is important to choose a product comprised of scientifically studied ingredients and which are accurately standardized to contain effective doses. Ashwagandha root extract should contain standardized withanolides, while rhodiola’s standardized key compounds are salidrosides and rosavins. Other ways to improve energy: • Adequate hydration throughout the day with high-quality water is essential for energy levels. Add lemon or other citrus juices for added benefits. • Coffee has numerous health benefits, as long as it’s not overloaded with sugar. Opt


for black coffee or add coconut oil, butter, or cream for a more sustained release of caffeine. • Exercise for a few minutes in the morning to increase your heart rate and blood flow. Try yoga, tai chi, or stretching. • Modifying your diet can also boost energy. Try cutting back on carbs and sugar, as they cause “spikes and crashes” in blood sugar levels, resulting in fatigue and mental fog. Instead, increase your intake of highquality protein and healthy fats such as cold-pressed extra virgin olive oil. • Find ways to control stress, since fatigue often goes hand-in-hand with stress. Techniques such as controlled deep breathing, meditation, and journaling can be exercised for just a few minutes throughout the day, and can make a real difference. • B vitamins can also help with energy production. Many people are deficient in the enzymes needed to convert the B vitamins into their active form. Look for B vitamins in their methylated (active) form like B6 as pyridoxal-5phosphate, B12 as methylcobalamin, and folate as methylfolate. • Astaxanthin is another nutritional supplement that has been shown to boost energy and physical performance by helping the mitochondria, the body’s power plants, to generate ATP—biological energy. • In those situations where fatigue is associated with other signs, such as changes in appetite, weight gain, weight loss, depression, or other signs and symptoms—it is best to consult with a healthcare professional to determine the cause.

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Life Changing Results...GUARANTEED TM

Fights oxidative damage*

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Whether you’re supporting your heart and arteries, protecting your cells from oxidative damage, or watching your weight ^, grape seed extract is your choice for vibrant health.* But not all grape seed extracts live up to their potential. That’s because they’re high in tannins, large molecules that your body can’t absorb. Choose Clinical OPC French grape seed extract VX1 for superior absorption and greater benefits. ^In conjunction with a healthy diet and exercise regimen. †Supports healthy levels already within normal range.


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I was recently diagnosed as prediabetic. I want to avoid going on medications if at all possible. What do you suggest for natural blood sugar support?

hypoglycemia—or low blood sugar. Patients can experience dizziness, faintness, blurry vision, mood changes, and they can even be life-threatening. Fortunately, H. latiflora is not only effective, but also safe enough to take with each meal.

A: Diabetes has reached epidemic

• Adequate exercise is crucial for preventing diabetes. Exercise strengthens your cardiovascular system, improves glucose utilization and metabolism, reducing your risk of heart disease.

proportions in the United States, and around the world. Current estimates suggest that almost 400 million people in the world have diabetes and that number will rise to 600 million by 2035. This is incredibly troublesome because chronically elevated blood sugar leads to multiple health issues, such as obesity, hypertension, heart disease, stroke, kidney dysfunction, blindness, nerve damage, and hearing impairment. Type 1 diabetes is predominantly an autoimmune condition, whereas, pre-diabetes and type 2 diabetes are mainly lifestyle-induced and can be largely controlled by diet and lifestyle changes. Additionally, there is an herb called Hintonia latiflora that has shown significant improvements in blood sugar levels. Clinical studies have demonstrated that H. latiflora can reduce fasting and postprandial glucose levels by 23 percent, and hemoglobin A1C (HbA1C) by 10 percent. Fasting and postprandial glucose measurements provide information about your real-time (now) blood sugar status, while the HbA1C test provides an indication of what your blood sugar levels have been for the past three months, in other words, a HbA1C shows your blood sugar trends over time and is a more useful indicator of pre-diabetes and diabetes. In a 2006 study using H. latiflora, patients were followed for almost three years with no hypoglycemic events or other adverse effects. This is important because when used incorrectly, diabetic medications can drop blood sugar levels very rapidly and lead to 60


• Achieving 6 to 8 hours of restful sleep per night. There is sufficient scientific evidence that points to a link between sleep deprivation and diabetes. • Smoking and alcohol can also complicate pre-existing blood sugar issues and increase the risk of complications. DIETARY CHANGES: • Reduce/eliminate refined carbohydrates—white bread and rice, cookies, crackers, and pasta. Reducing carbohydrate intake can be difficult, but try starting by replacing refined carbohydrates with whole-grain options instead. Chronic consumption of refined carbohydrates can lead to insulin resistance which is a precursor for diabetes type 2. • Incorporate non-starchy fruits and vegetables: avocados, berries, grapefruit, broccoli, and dark leafy greens. • L ooking for healthy snacks? Try nuts, seeds, bean dips, hummus, vegetables, fruits, and berries. ADDITIONAL NATURAL INGREDIENTS: • Grape seed extract is excellent for

the vascular system and can help prevent or reverse abnormal changes caused by high blood sugar. Look for a tanninfree French grape seed extract that is standardized to low molecular weight OPCs (oligomeric proanthocyanidins) as these are able to be fully utilized by the body. • Mesoglycan can repair and rebuild damaged blood vessels. A study published this year involving diabetic patients showed that supplementation with mesoglycan helped improve peripheral artery disease. • A lpha lipoic acid (ALA) helps to stabilize blood sugar levels, reduce inflammation, and increase the body’s natural antioxidant production. ALA is often combined with B vitamins and trace minerals to help treat or prevent diabetic neuropathy. • Curcumin has also been shown to decrease the risk of cardiovascular issues in people with type 2 diabetes. Please note that not all curcumin products are equal. Look for a clinically studied curcumin that is blended with turmeric essential oils for maximal absorption and a product containing the highest-quality standardized curcuminoid complex (curcumin, demethoxycurcumin and bis-demethoxycurcumin).

Robert Corish, MD, is an expert in preventative medicine. His interdisciplinary approach incorporates conventional medicine with integrative medicine and orthomolecular medicine, a combination that offers many more tools to the physician. Dr. Corish describes himself as a “lifelong medical student” as he continues to study and research the latest breakthroughs—particularly in functional nutrition and preventative medicine strategies. He is a Fellow of the Health Studies Collegium, and an associate of the American College of Nutrition.

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What’s in the suds that clean your duds?

Today, shoppers need to be savvier than ever if they wish to keep their food, personal care products, and cleaning products free of harmful chemicals. Laundry detergents are no exception. In fact, with the myriad of industrial toxins found in conventional laundry products, it’s a great place to begin cutting the chemicals from your life. BUYER BEWARE With misleading eco-friendly sounding names like “Babyganics,” “Green Works,” or “Puracy Natural Laundry Detergent”—and innocuous sounding scents such as “Hawaiian Aloha”—it’s alarming to discover that even safesounding laundry detergents can be loaded with toxic ingredients. A study by the Environmental Working Group evaluating 398 laundry detergents found 150 products—many declaring their formulas to be “clean and clear,” “naturally derived,” or “environmentally friendly”—to 62

contain dangerous chemicals, earning them an F-rating based on unhealthy ingredients. Common laundry detergent chemicals may have negative health effects ranging from allergies and skin irritation to reproductive harm and possibly even cancer. Enticing product scent descriptions like “summer splash,” “mango tango,” or “outdoor sunshine” may make your clothes smell sweet, but unfortunately, they also leave a bitter aftertaste. Even products targeted for newborns contain preservatives, colors, fragrances, and other toxic ingredients that may harm our bodies and the environment. Dreft’s It’s a Girl hypoallergenic detergent, for example, contains a chemical called ethanolamine, which can negatively affect the developmental, endocrine, reproductive, and respiratory systems and may also cause nervous system issues, skin irritation, allergies, and other damage.

It’s important to be an informed consumer when it comes to your laundry product choices. KNOWLEDGE IS POWER Read the ingredient label! Keep in mind when reading ingredient lists that manufacturers aren’t required to list everything a product contains— and many don’t, choosing instead to blanket the specific chemicals used with a general term like “fragrance.” A University of Washington study on toxic chemicals in popular scented laundry products revealed dozens of chemicals—including those identified as toxic or hazardous under federal laws—missing from the list of ingredients. Thus, learning to read between the lines is crucial to avoiding unwanted exposure to chemicals. If you want to avoid the “fragrance” ingredient issue, choose laundry detergent formulas that are scent-free.

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Arming yourself with the following “laundry list” of synthetic ingredients will also help you to steer clear of any nasty chemicals when choosing clothescleaning products. LAUNDRY LIST OF ITEMS TO AVOID 1,4-Dioxane: Carcinogen. 4-Methylimidazole: Carcinogen. Alcohol Ethoxylates: Potential for chronic aquatic toxicity, cancer, and developmental/endocrine/ reproductive effects. Bleach: A known skin, eye, and lung irritant, bleach can form toxic organic compounds linked with respiratory issues or liver and kidney damage when mixed with wastewater.


Boric Acid: Evidence of endocrine disruption, developmental/endocrine/ reproductive effects. Brighteners: Chemicals that remain on clothes to enhance brightness, including naphthotriazolystilbenes (potential developmental and reproductive effects) benzoxazolyl, and diaminostilbene disulfonate. Cleaning Agents (Surfactants): A blanket term for multiple chemicals that may include quaternium-15 (releases formaldehyde), diethanolamine (may cause skin and eye irritation as well as liver problems), nonylphenol ethoxylate/ NPE (a nerve toxin, skin irritant, potential hormone disruptor, and toxin to aquatic life), linear alkylbenzene sulfonates/LAS (may cause skin and eye irritation, toxic to aquatic life, and a known carcinogen), and petroleum distillates (linked to cancer and lung damage), potential for chronic aquatic

toxicity, cancer, and developmental/ endocrine/reproductive effects. Diethylene Glycol: Evidence of cancer, developmental/endocrine/reproductive effects, general systemic/organ effects, found in 80 products. Ethanolamine: Evidence of skin irritation, allergies, and damage; respiratory effects; general systemic/organ effects. Ethylene Oxide: May cause genetic defects, cancer, reproductive toxicity in females. Formaldehyde: Evidence of cancer; general systemic/organ effects, asthma, respiratory, skin damage, allergies, and irritation. Fragrance: Often comprised of a “proprietary” blend of chemicals not required to be listed individually 63

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due to trade protection. May be hormone-disrupting.

Sodium Laureth Sulfate: An irritant that may damage DNA and respiratory effects.

Furan: May cause cancer, damage to DNA, skin irritation/allergies/damage, genetic defects, organ damage.

Solubilizing Agent: Includes ethylene oxide; potential for cancer, developmental/endocrine/reproductive effects, damage to DNA, genetic defects.

Imidazole, 2-Methyl: Carcinogen. Methylisothiazolinone: Evidence of acute aquatic toxicity, skin irritation/ allergies/damage. Nonionic Surfactants: Nervous system effects, cancer, developmental/ endocrine/reproductive effects, respiratory effects, damage to DNA, digestive system effects, skin irritation/ allergies/damage, damage to vision, asthma/respiratory issues. Sodium Borate: Developmental/ endocrine/reproductive effects, skin irritation/allergies/damage, respiratory effects, acute aquatic toxicity, may damage fertility or the unborn child.


Stabilizers: Linked with eye and lung irritation, and dermatitis.

WHAT’S THE SAFEST BET? The manufacturers of the natural, eco-friendly laundry detergents you’ll find at your local health food store will often voluntarily provide an ingredient list. These formulas are also more frequently made from plantderived ingredients and have fewer chemicals than the “green” version of conventional brands found at your local super market. There’s simply more transparency with brands that only make environmentally responsible laundry detergents. If you’re worried about performance, don’t be. You can get your clothes clean even without the chemicals. That said, you might need to try a few natural brands before you find one that performs the best for you.

WIN WITH DIY For consumers facing health issues or chemical sensitivities, eliminating chemicals is critically important. Consider making your own detergent from nontoxic ingredients like washing soda, borax, and unscented soap— countless recipes are available online. Online resources like the Environmental Working Group (EWG. org) also offer guides to help you find safer products sans harsh chemicals. Keep it simple by using natural ingredients like vinegar instead of fabric softener or washing soda. Baking soda and water is another way to remove stains to avoid potential harm from petrochemicals. Baking soda can be used to naturally brighten colors, and dryer balls, which are generally safe, can replace chemically laden dryer sheets to reduce static cling. Finding safer products, recipes, and ideas for natural cleaning hacks is often as easy as turning on the computer in today’s information age. So check the ingredients in your laundry detergent, ditch the dirty chemicals, and safeguard your health by ensuring your laundry formulas are truly clean!

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AnxioCalm® is a groundbreaking, clinically studied product to quiet your nerves and relieve your occasional anxiety! This formula contains clinically studied EP107™, a unique extract of Echinacea angustifolia. It is the safe and effective way to help relieve everyday stresses and excessive worry.*† No ugly side effects and no worries!



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Research Roundup


It’s our goal here at Good Health Lifestyles to bring you the latest in cutting-edge research for a variety of common health issues. Because we believe that knowledge is power—especially when it comes to health—we are digging deeper into the exciting new research from leading medical journals and breaking it down to help you get the most from today’s science.

Echinacea – Still an Immune-Boosting Champion


Echinacea reduces the risk of recurrent respiratory tract infections and complications: a meta-analysis of randomized controlled trials. INTRODUCTION: Respiratory tract infections are common, and these infections occur frequently in children, susceptible adults, and older persons. The risk for recurrences and complications relates not only to the presence of viruses but also to immune function. Therefore, modulation of the immune system and antiviral interventions such as echinacea might reduce the risk of recurrences and possibly the development of complications. METHODS: MEDLINE, EMBASE, CAplus, BIOSIS, CABA, AGRICOLA, TOXCENTER, SCISEARCH, NAHL, and NAPRALERT were searched for clinical trials that studied recurrent respiratory infections and complications on treatment with echinacea extracts in a generally healthy population. Two independent reviewers selected randomized, placebo-controlled studies of high methodological quality and

a Jadad score of ≥4. Relative risks (RRs) with 95% confidence intervals (CIs) were calculated according to a fixed effect model. RESULTS: Six clinical studies with a total of 2458 participants were included in the meta-analysis. Use of echinacea extracts was associated with reduced risk of recurrent respiratory infections (RR 0.649, 95% CI 0.545-0.774; P < 0.0001). Ethanolic extracts from echinacea appeared to provide superior effects over pressed juices, and increased dosing during acute episodes further enhanced these effects. Three independent studies found that in individuals with higher susceptibility, stress, or a state of immunological weakness, echinacea halved the risk of recurrent respiratory infections (RR 0.501, 95% CI 0.380-0.661; P < 0.0001). Similar preventive effects were observed with virologically confirmed recurrent infections (RR 0.420, 95% CI 0.2220.796; P = 0.005). Complications including pneumonia, otitis media/ externa, and tonsillitis/pharyngitis were also less frequent with echinacea treatment (RR 0.503, 95% CI 0.3840.658; P < 0.0001).

CONCLUSION: Evidence indicates that echinacea potently lowers the risk of recurrent respiratory infections and complications thereof. Immune modulatory, antiviral, and anti-inflammatory effects might contribute to the observed clinical benefits, which appear strongest in susceptible individuals. Source: Schapowal A, Klein P, Johnston SL. Adv Ther. 2015 Mar;32(3):187-200.


For some people, coughs and colds are practically a constant fact of life. And when it comes to respiratory illnesses, children and at-risk adults with weakened immune systems are especially prone to recurrence. Despite some detractors over recent years, this analysis of six clinical studies involving over 2,400 patients found that echinacea (Echinacea purpurea) extracts remain a premier natural medicine. Researchers found that for anyone with a greater susceptibility for respiratory illness, echinacea cut the risk of reinfection by half. The studies showed that echinacea also reduced the incidence of pneumonia, tonsillitis, and ear infection. Not surprisingly, during an illness, higher dosages showed the strongest effects. A cold or virus can strike any time of year. But a standardized echinacea extract, especially when combined with other strong immune-boosting ingredients like Andrographis paniculata and Pelargonium sidoides, can help you and your family overcome illness faster and stay healthier longer.


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Up ®to

with CuraMed Brain 10 TIMES

ABSORBED Keeping yourBETTER mind sharp is critical to healthy aging. With an

than plain curcumin! intelligent combination of ingredients, CuraMed Brain helps you preserve your mental agility, focus, and clarity. This unique formula enhances your ability to think clearly and effectively, and supports healthy mental function for years to come.* • Curcumin supports cognitive health and protects your brain from oxidative damage • Vitamin D3 supports clear thinking and focus • Rosemary and Sage support healthy brain enzyme activity to enhance mental clarity*



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Rhodiola: Relief From Burnout Syndrome


Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. PURPOSE: This study is the first clinical trial aiming to explore the clinical outcomes in burnout patients treated with Rhodiola rosea. The reported capacity of R. rosea to strengthen the organism against stress and its good tolerability offer a promising approach in the treatment of stress-related burnout. The aim of the treatment was to increase stress resistance, thus addressing the source rather than the symptoms of the syndrome and preventing subsequent diseases associated with a history of burnout. The objective of the trial was to provide the exploratory data required for planning future randomized trials in burnout patients in order to investigate the clinical outcomes of treatment with R. rosea dry extract in this target group. METHODS: The study was planned as an exploratory, open-label, multicenter, single-arm trial. A wide range of rating scales were assessed and evaluated in an exploratory data analysis to generate hypotheses regarding clinical courses and to provide a basis for the planning of subsequent studies. A total of 118 outpatients were enrolled. A daily dose of 400 mg R. rosea extract (WS®


1375, Rosalin) was administered over 12 weeks. Clinical outcomes were assessed by the German version of the Maslach Burnout Inventory, Burnout Screening Scales I and II, Sheehan Disability Scale, Perceived Stress Questionnaire, Number Connection Test, Multidimensional Mood State Questionnaire, Numerical Analogue Scales for different stress symptoms and impairment of sexual life, Patient Sexual Function Questionnaire, and the Clinical Global Impression Scales. RESULTS: The majority of the outcome measures showed clear improvement over time. Several parameters had already improved after one week of treatment and continued to improve further up to the end of the study. The incidence of adverse events was low with 0.015 events per observation day. DISCUSSION: The trial reported here was the first to investigate clinical outcomes in patients suffering from burnout symptoms when treated with R. rosea. During administration of the study drug over the course of 12 weeks, a wide range of outcome measures associated with the syndrome clearly improved. CONCLUSION: The results presented provide an encouraging basis for clinical trials further investigating the clinical outcomes of R. rosea extract in patients with the burnout syndrome.

Source: Kasper S, Dienel A. Neuropsychiatr Dis Treat. 2017;13:8 8 9-8 98 .


Adaptogens, including rhodiola, are growing in popularity although they’ve been used in traditional medicines for generations. That’s because people now have discovered what has been known for ages: These herbs help you deal with the challenges of life. If you suffer from the feelings of stress and burnout that zap your physical and psychological well-being, this study shows that rhodiola provides a great way to turn that around. This clinical study tested a variety of burnout-related factors, including mood, stress symptoms, and sexual function. Although it was a 12-week study, participants already felt a positive difference—and the most dramatic difference—in just one week. By the end of the trial period, the results were even more impressive, especially their improvements in categories focused on “ joy” and “zest for life.” Rhodiola offers a safe, effective, and constructive way to support you through stressful situations and the overwhelming combination of fatigue and negativity that are part of feeling burned out. Adding rhodiola to a daily supplemental regimen could be one of the healthiest responses you could make.

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begin here!

Healthy Arteries contains mesoglycan, a powerful nutrient â&#x201E;¢

that supports healthy blood circulation and artery strength in the heart, eyes, legs, and brain.* There have been over 80 scientific studies done on mesoglycan that show its amazing benefits! MONEY-BACK GUARANTEE *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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Your future depends on many things, but mostly you. – FRANK TYGER



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t n a l p a Traum Comfrey



Traumaplant contains a specialized comfrey extract, the only comfrey free of toxic pyrrolizidine alkaloids (PAs) and safe for children ages 4 and up. • A must-have for every home, backpack, gym bag, or purse! • The subject of 16 clinical studies proving its safety. MONEY-BACK GUARANTEE71

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Blood Sugar Balance TM




Years of Research Proves it!


Years of Research Proves It


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SUGAR BLOOD Sucontral D,B powered by a time-tested herb, Hintonia latiflora, is the safe, est Best PRODUCT product effective way toSUGAR keep your glucose levels on track. Scientists have discovered BLOOD product product a unique compound in Hintonia that powerfully supports healthy blood sugar balance—validated by over 60 years of research in Germany.*† ®





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Good Health Lifestyles - April 2018  
Good Health Lifestyles - April 2018