Good Health Lifestyles - Winter 2022

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MAKE BREAKFAST YOUR MEAL OF THE DAY! PAGE 28 GoodFAVORITE Health LIFESTYLES TM

WINTER 2022

LIFESTYLES

FR

EE

TM

SOLVE THE

g n i g a m m a l Inf PUZZLE REBOOT FOR 2022!

TIPS FOR AN EFFECTIVE DETOX PAGE 20

SIMPLE SOLUTIONS FOR RINGING EARS THE ANTIOXIDANTS YOU NEED NOW! PAGE 30

5 WAYS TO SOOTHE

BACK PAIN

DISCOVER THE WHOLE-BODY BENEFITS OF PILATES

VOLUME 9, ISSUE 0222 1


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LIFESTYLES

Is the American Diet Letting You Down?

Yes. Currently, the average American diet supplies few essential nutrients. Our foods are overly processed and refined, grown in impoverished soil using artificial fertilizer and genetically modified seeds, all for the sake of yield and taste, not nutrition. Foods grown today yield far fewer nutrients than 50 to 60 years ago, so even a diet rich in fruits and vegetables may not bring the results you’re looking for. Because our health depends on getting all the essential nutrients each and every day, I personally developed Clinical Essentials® for my family. It helps ensure that we are getting all of the nutrients that may be lacking due to the way foods are grown today. I trust your family will enjoy the health benefits as much as we do. Terry Lemerond—President and Founder of EuroPharma Maker of the Terry Naturally Dietary Supplements ®

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Clinical Essentials Supports: ®

• Vibrant Energy, Mood, and Stamina • Immune System Strength • Bone and Collagen Structure • Heart and Arteries • Antioxidant Defense • Metabolism and Blood Sugar Balance*† Try it for

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Clinical Essentials

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30 Key Nutrients You Can’t Live Without

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WHAT MAKES CLINICAL ESSENTIALS BETTER?

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• Cardiovascular Health • Healthy Bones • Immune System Strength • Metabolic Health*

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• Healthy Bones and Teeth • Immune System Strength • Mental Well-Being • Cognitive Function*

D3 is the form that the body naturally synthesizes. Some formulas provide Vitamin D2, also known as “ergocalciferol,” but it needs to be converted by the body into vitamin D3.

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†Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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contents

12

20

FEATURES

IN EVERY ISSUE

16 Are

8 News

Effective ways to halt this little known but all-too-common condition.

34 Hot

You Suffering from Inflammaging?

20 5 Ways to Detox Your Clean up your life for a healthier you!

GOOD EATS 28 Break the Fast! Start the day with our healthy, delicious recipes.

Life

You Can Use

Topics

38 Decode

Your Supplements

40 Research

Roundup

DEPARTMENTS 12

HEALTH MAKEOVER

Relieve Low Back Pain Naturally

Drug-free ways to ease the agony.

4

34

28 14

IN DEPTH

Finally, A Solution for Tinnitus

A surprising fix for ringing ears. 26

INSIDE ANIMAL HEALTH

Skincare Answers for Canines

Banish dry, itchy skin naturally. 30

ALTERNATIVE MEDICINE CHEST

Antioxidants You Need Now!

Check out these 4 effective free radical fighters. 32

FITNESS

Pilates on the Mat

Bring pilates home with these core-building moves.


WELCOME TO

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LIFESTYLES

Are you ready to learn how anyone can use natural medicines, safely and effectively, to improve their health? You’ll love TTN Publishing, my newest endeavor to bring you cutting edge research on powerful, health-supporting botanicals. Simply search “Terry Lemerond” on Amazon and you’ll see all the books I’ve co-authored with top alternative doctors from around the world. These educational books, supported by powerful scientific research, contain all the information you need to live a life of vibrant health. In Good Health, Terry Lemerond

BROUGHT TO YOU BY TTN PUBLISHING:

Get a copy for yourself and gift them to the people you care about!

Available online and at your local health food store. Visit TTNPublishing.com for more news and our latest publications. TTNPUBLISHING.COM

|

info@ttnpublishing.com

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EDITOR'S CORNER The dawning of a new year provides each of us with the opportunity to begin again. It’s also a great time to jettison old, unhealthy habits and clean up the damage they may have done to our health and wellbeing. In this issue, Dr. Jacob Teitelbaum gives us a handful of great tips for neutralizing the health-damaging effects created by the toxins we encounter every day. It’s a great way to kick off 2022! But that’s not all. Flip over to page 16 to learn about a little-known but all-toocommon phenomenon known as “inflammaging.” In this article, Dr. Holly Lucille breaks down how chronic inflammation speeds the aging process, leaving us vulnerable to an array of age-related conditions. She also lays out achievable ways to reduce disease-causing inflammation and embrace healthy aging. We’re also covering another common malady—low back pain. Instead of reaching for an NSAID to ease the pain, try one or more of our drug-free ways to get relief. And turn to page 14 to see how a popular sleep supplement can treat tinnitus. As the weather turns frigid, our furry friends can often experience dry, flaky, itchy skin. Our resident dog whisperer, vet Carrie Donahue, offers up ways to improve Fido’s skin health. Rounding out our Winter issue, we’ve also got some delicious ways to start your day in “Break the Fast.” Plus, we’ll show you how incorporating Pilates into your home workout can strengthen your core and more. So let’s get started! Yours in health and happiness,

LIFESTYLES

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EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels Michele Cagan COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Jan McBarron Dr. Lynn Wagner Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Carrie Donahue Carol Ann Weber EDITORIAL OFFICES

10040 W. Cheyenne Avenue Suite 170-161 Las Vegas, NV 89129 editorial@goodhealthlifestylesmag.com PUBLISHER

VISIT OUR WEBSITE:

GoodHealthLifestylesMagazine.com For general inquiries, email: info@goodhealthlifestylesmag.com

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Published by FreshLife Media, 10040 W. Cheyenne Avenue, Suite 170-161, Las Vegas, NV 89129. ©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.

Kim Erickson EDITOR-IN-CHIEF

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ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT


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Unlock the Many Benefits of

Melatonin

Most people know melatonin supports healthy sleep cycles, but Melatonin does so much more!*

It Supports:

• Immune Health • Vision Health • Healthy Aging • Healthy Inflammation Response^ • Gastrointestinal Health • Protection Against Oxidative Stress • Deep Restful Sleep*††

Take Daily to alth! e H r u o Y n i e c n e r e Make a Diff EuroPharmaUSA.com ^Occasional inflammation due to exercise or overuse. ††For relief of occasional sleeplessness. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

MONEY-BACK GUARANTEE

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NEWS YOU CAN USE

MUSIC AIDS SPEECH RECOVERY

Regaining the ability to speak can be one of the most challenging parts of stroke rehabilitation. But new research from Finland shows that simply listening to music each day can improve language recovery in those who have suffered a stroke. Scientists reached this conclusion after comparing the impact of vocal music and audiobooks on the language system in the left frontal lobe of acute stroke patients. The results showed that listening to vocal music boosted the structural connectivity in the language areas of the brain compared to the audiobooks. And since music is cost-efficient and easy to implement into a patient’s normal routine, it can be a harmonious addition to traditional rehabilitation.

LIFESTYLES

TO IMPROVE HEART HEALTH, TAKE FIVE...

Getting in that workout can be time consuming. But what if you only needed five minutes of exercise a day to fight off cardiovascular disease? According to new research, the time-saving technique known as High-Resistance Inspiratory Muscle Strength Training (IMST) could be a game changer for heart health. The workout involves inhaling through a hand-held device designed to provide resistance. According to the trial, this lowers blood pressure and improves various markers of vascular health as well as, or even better than, aerobic exercise or medication. After six weeks, the group doing IMST saw their systolic blood pressure drop nine points— comparable to walking 30 minutes a day, five days a week; and equal to the effects of some blood pressure-lowering drug regimens. Craighead DH. Time-efficient inspiratory muscle strength training lowers blood pressure and improves endothelial function, NO bioavailability, and oxidative stress in midlife/older adults with above-normal blood pressure. Journal of the American Heart Association. 2021;10(13):e020980.

How much prolonged leisure time sitting increases the risk of death from all causes. The study defined prolonged sitting time as 6 or more hours a day. Patel AV. Prolonged leisure time spent sitting in relation to cause-specific mortality in a large US cohort. American Journal of Epidemiology. 2018;187(10):2151-2158.

...AND SUPPLEMENT WITH OMEGA-3S

Another way to keep your cardiovascular system in shape is by supplementing with omega-3s. These fatty acids have been shown repeatedly to improve cardiovascular health and reduce cardiovascular death. But one omega-3 may be more effective than the rest—eicosapentaenoic acid, or EPA. Results from a systematic review and meta-analysis of 38 randomized, controlled trials of omega-3 fatty acids showed a significantly greater reduction in cardiovascular risk in the studies of EPA. Supplementing improved key outcomes, including cardiovascular mortality, non-fatal cardiovascular events, bleeding, and atrial fibrillation. But be sure to look for an EPA supplement made by coldwater enzyme extraction and bound with marine phospholipids for greater absorption. Khan SU. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. eClinical Medicine. 2021;100997.

Sihvonen AJ. Vocal music listening enhances poststroke language network reorganization. eNeuro. 2021;8(4):158-21.

SLEEP CONSISTENCY IS MORE IMPORTANT THAN SLEEP QUANTITY Getting good quality sleep each night is important. But keeping a consistent sleep schedule may be even more consequential, according to a new NPJ Digital Medicine report. In a survey on the routines of more than 2,000 first-year medical residents, researchers found that fluctuations in sleep habits significantly affected mood and depression, regardless of how many total hours they slept. It turns out that, over time, changes in sleep schedule can affect the quality of sleep, which can have a snowballing effect on mental health and overall well-being. So to get a good slumber, wake at the same time every day, eat meals and exercise at the same time, stick to a regular bedtime routine, and if you nap, keep it short. Fang, Y. Day-to-day variability in sleep parameters and depression risk: a prospective cohort study of training physicians. NPI Digital Medicine. 2021;4:28. 8

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Life is better with a healthy sex life *

HRG80™ Red Ginseng is different than any other ginseng available. It delivers 7X more rare, noble ginsenosides than conventionally grown ginseng. Each formula features specially chosen botanicals to support healthy desire, energy, circulation, and libido —all essential to a healthy sex life.*

Better Libido* = Better Everything †Compared to the rare, noble ginsenoside content of conventional ginseng. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

EuroPharmaUSA.com MONEY-BACK GUARANTEE9


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NEWS YOU CAN USE

LIFESTYLES

WORKING OUTDOORS MAY PROTECT AGAINST BREAST CANCER

Are you the outdoor type? Here’s some interesting news—working outdoors has now been linked to a lower risk of breast cancer in women over 50. The findings, published in the journal Occupational & Environmental Medicine, suggest that because outdoor workers are exposed to more sunlight, they get more vitamin D, which may protect against the disease. The report notes that the women in the study with 20 or more years of occupational exposure saw a 17 percent lower risk of breast cancer. But that doesn’t necessarily mean that getting a job in the sun is the only way to see similar benefits. Doing outdoor activities on a regular basis—think gardening, exercising, or just hanging in the yard—may help safeguard you from breast cancer. Pedersen JE. Occupational exposure to solar ultraviolet B radiation and risk of subtypes of breast cancer in Danish women. Occupational and Environmental Medicine. 2021;78:286-292.

WHAT’S REALLY IN YOUR COSMETICS?

Even if you read the ingredient labels on the cosmetics you buy, they still might contain contaminants linked to serious health conditions. When researchers at the University of Notre Dame tested more than 230 commonly used cosmetics, they discovered that 56 percent of foundations and eye products, 48 percent of lip products, and 47 percent of mascaras contained high levels of fluorine—a sign of PFAS, or “forever chemicals.” But when twenty-nine of the high-fluorine concentrations were further tested, they were found to contain up to 13 specific PFAS chemicals—and only one product listed PFAS as an ingredient on the label. Studies show that PFASs can stay in the body for decades and are carcinogenic, disrupt hormones, and weaken the immune system. Whitehead HD. Fluorinated compounds in North American cosmetics. Environmental Science & Technology Letters (2021).

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The amount a good belly laugh increases blood flow, suggesting that it truly may be the best medicine. Miller M. The effect of mirthful laughter on the human cardiovascular system. Medical Hypotheses. 2009;73(5):636.

CAFFEINE CONSUMPTION COULD LEAD TO GLAUCOMA

Glaucoma is the number one cause of blindness in the United States. And a new analysis from the UK Biobank suggests that if you have a family history of glaucoma, you may want to cut back on caffeine. That’s because consuming large amounts of caffeine can lead to higher intraocular pressure and a higher risk of glaucoma, especially for those with a genetic predisposition. In one cross-sectional study, participants who drank about three cups of coffee a day and had the highest genetic risk were nearly four times more likely to develop the disease than those who drank very little or no caffeine. Kim J. Intraocular pressure, glaucoma, and dietary caffeine consumption: A gene–diet interaction study from the UK Biobank. Ophthalmology. 2021;128(6):866-876.

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Go Beyond Krill and Fish Oil ...for healthy results! Vectomega® goes beyond other omega-3s. It delivers omega-3s plus phospholipids and peptides to boost heart, brain, and eye health!*

High ratios of phospholipids Beneficial bioactive peptides EPA/DHA in the exact ratio required by the body Free from rancidity Freeze dried for freshness Patented process

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* THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

11 MONEY-BACK GUARANTEE


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LIFESTYLES

RELIEVE LOW

BACK PAIN

Naturally!

by Jan McBarron, MD, ND

W

hen that first twinge arises at the base of your spine, you know that a bout with low back pain isn’t far off. When it does hit, every little movement hurts—and staying still can feel even worse. If you’re like most people, you probably find yourself reaching for over-the-counter or prescription non-steroidal anti-inflammatory drugs (NSAIDs) to ease the pain. Yet, those options can come with alarming lists of side effects. Fortunately, you can turn to safe, natural solutions that offer quick and lasting relief without the risk.

THE MAIN CAUSES OF LOW BACK PAIN Low back pain is the most common type of pain among American adults.

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In fact, 80 percent of people will experience back pain at some point in their lives. According to the American Chiropractic Association, low back pain is also the leading cause of disability worldwide. But what causes the pain? Let’s break it down. Your lower back is made up of your spine and spinal cord, ribs, cartilage discs, muscles, and nerve bundles. When any of those components shift out of place, the resulting pain can be unbearable—and it doesn’t take much to make that happen. The most common activities that can trigger low back pain include: • Accidents • Chronic poor posture • Lifting heavy objects improperly • Overdoing it at the gym • Shoveling snow

HOW TO PREVENT LOW BACK PAIN Your first line of defense involves strengthening your core—the muscles in your back and abdomen—with exercises like planks or bicycle crunches. Other long-term preventive strategies include stretching after exercise or exertion, periodically switching your position when you’re sitting for long periods, and paying attention to your posture. When you know you’ll be doing something that increases your risk, approach it carefully. For instance, if you are lifting something heavy, make sure to bend


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Curcumin. Regarded as one of the

at your knees and not your back. It’s also wise to avoid twisting your back as you lift. But even if you take every precaution, low back pain can strike.

BEWARE STANDARD CARE Despite overwhelming evidence demonstrating the harm opioid drugs can cause, many doctors still prescribe them for chronic low back pain. In fact, many consider it to be the standard for care. Unfortunately, even a single dose of an opioid drug can trigger addiction. Opioid use has also been linked with a long list of negative side effects including dizziness, nausea, constipation, and respiratory distress. Even non-opioid pain drugs such as NSAIDs or acetaminophen can cause unwanted side effects when used chronically, including gastrointestinal bleeding, liver failure, and kidney damage. Luckily, you can choose natural solutions to safely soothe low back pain.

5 SUPPLEMENTS FOR LOW BACK PAIN People have turned to natural pain relievers for thousands of years. Between their historically well documented efficacy and their current success in clinical trials, the following remedies can provide true and lasting pain relief without the risks.

world’s most powerful natural pain relievers, curcumin quickly tames inflammation and stops low back pain. Derived from the golden spice turmeric, curcumin primarily works by blocking an inflammatory compound called COX-2 that becomes activated when you sustain an injury. Curcumin is even more effective when taken with synergistic herbs. A 2020 clinical trial published in the journal Medicine (Baltimore) showed that combining curcumin with boswellia relieved pain and reduced pain intensity within one hour—as quickly and effectively as acetaminophen but without side effects. Curcumin’s only potential drawback: It can be hard for your body to absorb. That’s why it’s so important to look for a highly bioavailable form of curcumin, listed on supplement labels as BCM-95, which has been found to stop pain in numerous clinical trials.

Boswellia. Boswellia blocks a

pro-inflammatory compound called 5-LOX, which is often triggered in cases of low back pain. A clinical study published in the Indian Journal of Pharmacolog y found that a single dose of boswellia quickly and effectively increased pain tolerance, reducing the amount of pain felt. The effectiveness of this ancient Ayurvedic herb comes primarily from acetyl-11-keto-betaboswellic acid (AKBA), its most powerful pain-relieving compound. For the best results, look for a boswellia product standardized to at least 10 percent AKBA.

Devil’s Claw. This traditional

plant’s name comes from the tiny hooks that cover its fruit. But this herb’s painrelieving properties can feel heavenly. Devil’s claw delivers powerful antiinflammatory compounds that reduce COX-2 activity by up to 30 percent. Compounds called harpagosides provide the herb’s inflammation-blocking and pain-relieving actions. For the most potent pain relief, look for a devil’s claw extract standardized to at least 20 percent harpagosides.

White Willow Bark. Known

as nature’s aspirin because of its pain relieving potential, white willow bark contains salicin. When converted to salicylic acid in the body, salicin inhibits the same pathways— COX-1 and COX-2—to relieve pain and inflammation. One study at the University of Michigan found that a daily dose of white willow bark was more effective than a placebo for reducing low back pain. To mimic these results, look for white willow bark that is standardized to contain at least 15 percent salicin.

DLPA. Scientifically known as DL-

phenylalanine, DLPA boosts your body’s natural pain relievers—your endorphins. These feel-good chemicals act like analgesics to help decrease your brain’s perception of pain. DLPA blocks the enzymes that break down endorphins, keeping their levels high and helping you better tolerate your low back pain.

Jan McBarron, MD, ND, advocates a comprehensive approach to health that encompasses both traditional medicine, including prescribing drugs and surgery, and naturopathy. She enjoyed over 30 years in private practice while cohosting the nationally syndicated health talk radio broadcast Duke & The Doctor. Dr. McBarron is also an author, philanthropist, educator, and the recipient of multiple awards.

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IN DEPTH

FINALLY, A SOLUTION FOR

TINNITUS

by Lynn Wagner, MD If you’ve ever experienced an unexpected ringing, swooshing, buzzing, or pulsating sensation in your ears when there’s no actual sound present, tinnitus could be to blame. This uncomfortable—and often downright annoying—symptom is a signal that something in your auditory system (which includes your outer, inner, and middle ear) is slightly off kilter. Affecting about 15-20 percent

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of adults, tinnitus is notoriously hard to treat and sufferers can go years without finding relief. Enter melatonin. While most people are familiar with melatonin supplements for their ability to support deep, restful sleep, many aren’t aware of how far-reaching melatonin’s benefits actually are. And when it comes to tinnitus, sufferers everywhere can rejoice: Research shows a nightly dose may be exactly what you need to finally put an end to the irritating ringing or buzzing in your ears. Melatonin is a hormone naturally produced by the body with high concentrations found in both the pineal gland of the brain and the retina of the eye. Secretion of this important hormone helps to regulate a person’s sleep-wake cycle by lowering the body’s temperature and causing nighttime drowsiness. For people with tinnitus, it may be that by improving sleep quality, tinnitus symptoms are curtailed.

The Right Dose

How much melatonin should someone take to curb tinnitus symptoms? In a study conducted at the Ohio State University Eye and Ear Institute, 61 participants took three milligrams of melatonin nightly for 30 days. With that dose, participants reported experiencing a significant decrease in their tinnitus symptoms. Another study followed 18 adults who had tinnitus for an average of 11 years. These individuals were also given three

milligrams of melatonin nightly for four weeks and reported an improvement in sleep quality and a decrease in tinnitus symptoms. This group was followed for an additional four weeks after the end of the study. The participants reported that they were still sleeping better and experiencing less tinnitus symptoms, which may mean that the supplement had long-lasting effects. While three milligrams was the dosage studied for tinnitus relief in these studies, higher doses can deliver even more health benefits. In fact, melatonin is known for supporting so many of the body’s systems, it’s one of the most researched nutrients on the planet.

Look for Sustained Release

The body metabolizes melatonin quickly, so some supplemental forms can be completely cycled through in as little as two hours. To make sure melatonin is working all night long, look for a sustained-release form. This means the melatonin slowly administers itself into the bloodstream over time, as it breaks down in the digestive tract. This sustained-release form of melatonin is the type used in clinical research because it helps re-establish circadian rhythms more efficiently. Everyone produces melatonin, but natural production slows significantly with age. Other factors that contribute to lower melatonin production in the body include exposure to artificial lighting, too much screen time, being overweight, and working the night shift. A sustained-release supplement can help to overcome these factors, ensuring healthy levels of melatonin throughout your life.

After working in the ER for 10 years, Lynn Wagner, MD, noticed a huge gap in healthcare. While understanding the need for Westernized medicine, she knew a pill or procedure wasn’t the answer to every problem. After experiencing the benefits of alternative healing for herself, she wanted to offer the same benefits to her patients. 14


CARE FOR SENSITIVE SKIN Good Health TM

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A BLEND OF ESSENTIAL OMEGA FATTY ACIDS!

Helps maintain normal moisture content of skin

May help with occasional or seasonal allergies

Full spectrum of omega fatty acids: omega-3, -6, and -9

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Are You Suffering from

omega-3 cousins, omega-6 fatty acids spark low-level inflammation with every bite. While our grandparents typically ate a 2:1 ratio of omega-6s to omega-3s, today’s ratio is about 20:1 thanks to the overwhelming number of ultra-processed foods in the typical American diet. And more omega-6s mean more inflammation.

How this little-known phenomenon can speed up the aging process

Sugar and refined grains also increase inflammation because they cause a spike in blood sugar. This, in turn, causes an increase in the fatty acids that trigger an inflammatory response. Insulin also promotes the production of interleukin-6, an inflammatory immune system chemical. If that wasn’t bad enough, the excess sugar in our blood crosslinks with protein to form advanced glycation end products (AGEs), which provoke even more inflammation.

Inflammaging? by Holly Lucille, ND, RN

Ah, the signs of aging—wrinkles, vision changes, and those frequent aches and pains. But there’s another sign you’re getting older—chronic inflammation. And, although you can’t see or feel it, this low-grade inflammation speeds the aging process. And it’s a phenomenon that occurs in most people as they grow older. Researchers are finding that this type of chronic inflammation—known as inflammaging—isn’t caused by an infection or illness. And yet, it can shorten our lifespans and the quality of our lives. It’s also been linked to a litany of the diseases that most of us associate with growing older. These include age-related macular degeneration, Alzheimer’s disease, atherosclerosis, cancer, heart disease, osteoporosis, and type 2 diabetes. Let’s take a deeper dive into what causes inflammaging and how we can minimize its impact.

What Causes Inflammaging? Healthy inflammation is a balancing act. When we are young, the immune system launches an inflammatory response to help heal an injury or fight 16

off viruses or bacteria that can make us sick. Once the threat is gone, the inflammation typically subsides until it’s needed again. But with age, the immune system’s ability to balance this inflammatory response lessens. Instead of becoming activated only when needed, an aging immune system triggers an inflammatory response on an ongoing basis. As a result, the immune system becomes less effective at fighting off disease and less responsive to vaccines.

Inflammaging Triggers Making matters worse, many common lifestyle habits are pro-inflammatory, starting with what many of us are eating. Much of the food lining our grocery store shelves is not only short on nutrients, but also packed with additives and pesticides, as well as proinflammatory oils and sugars. Ultra-processed foods (think chips, cookies, frozen dinners, and pastries) typically contain unhealthy— sometimes rancid—oils like corn, safflower, sunflower, soy, and vegetable. Unlike their anti-inflammatory

Another way we’re stoking low-grade inflammation is by eating foods that contain pesticide and herbicide residues. Studies show that these agricultural chemicals affect proinflammatory cytokines, which are a type of signaling protein secreted by immune cells—and one of the biggest culprits is glyphosate (a.k.a. Roundup). According to recent reports, glyphosate is found in a large amount of conventionally grown produce and nearly all ultra-processed foods. But it’s not just what we’re eating. An uptick in the time spent in front of screens promotes inactivity, which also contributes to excess inflammation and hence, inflammaging. Here’s why: A lack of physical activity leads to the accumulation of visceral fat—the fat that’s found in the abdomen. Unlike the fat in the arms and legs, visceral fat is active and can induce inflammation. Other factors can also foster chronic inflammation, including exposure to the chemicals found in everyday items like cosmetics and cleaning products, smoking or exposure to second-hand smoke, overindulging in alcohol, and frequent infections. Fortunately, many of these factors are within our control.


TOP 10

Making healthy changes can reduce chronic low-grade inflammation and may even help slow the aging process.

Living an Anti-Inflammatory Life While it’s essentially impossible to eradicate all unhealthy inflammation in the body, here are six effective ways to minimize its impact:

1. Adopt an anti-inflammatory diet. Trade in ultra-processed foods

and foods filled with refined sugar for a low-carb diet (less than 100 g of carbohydrates daily) rich in whole foods. Opting for antioxidant-rich fruits and vegetables, and fish, nuts, and seeds high in omega-3s can significantly turn down the volume on inflammaging (see the sidebar for our top picks). It’s also smart to keep alcohol intake at a lowto-moderate level.

2. Choose organic or wildcaught. Reduce the exposure to

agricultural chemicals in food by opting for organic dairy, produce, meat, and poultry. It’s also smart to choose wild-caught seafood.

3. Eat less and eat less often.

Recent research in the journal Nutrients reports that calorie restriction and intermittent fasting support a healthy immune response, lower inflammatory marker levels, and autophagy—the body’s way of cleaning out damaged cells in order to regenerate newer, healthier cells.

4. Get moving! Studies show that regular exercise lowers chronic inflammation and boosts immunity. Weightlifting, in particular, also helps maintain muscle mass and bone strength, even in the elderly. Strive to get at least 30 minutes of physical activity most days of the week. 5. Clean up your cosmetics and cleaning products. Many of the

ingredients in cosmetics, personal care products, and household cleaners stoke the fires of inflammation and contribute

Anti-Inflammaging Foods Avocados

Berries

(blackberries, blueberries, raspberries, strawberries)

to inflammaging. Choose chemicalfree when possible, but check labels to ensure the product is truly nontoxic.

6. Avoid cigarette smoke and other environmental toxins.

Tobacco smoke, whether directly or indirectly, negatively impacts the immune system and contributes to inflammaging. Ditto for exposure to the particulate matter in air pollution.

Broccoli

Supplement This!

Cherries

Cleaning up your lifestyle can go a long way towards preventing or possibly even reducing inflammaging. But adding the following nutrients to your anti-inflammaging arsenal can provide even more protection.

Curcumin. Derived from the root Dark chocolate

Extra virgin olive oil

Fatty fish

(anchovies, halibut, mackerel, salmon, tuna)

Mushrooms

Tomatoes

Turmeric (Curcumin)

of the Curcuma longa plant, curcumin is a powerful anti-inflammatory and antioxidant that’s been used for centuries in Ayurvedic and Traditional Chinese Medicine. Studies suggest that, because of its ability to suppress inflammation and decrease oxidative stress, it can be a powerful ally against inflammaging. In one review of preclinical findings which was done at the University of North Texas Health Science Center, researchers noted that curcumin effectively reduces inflammation in the brain and, as a result, slows age-related cognitive decline. Other studies report that, because of its anti-inflammatory and antioxidant properties, curcumin can help protect against diabetes, cardiovascular disease, and other agerelated conditions while also fortifying the body’s immune response. There’s only one glitch. Standard curcumin supplements aren’t readily absorbed by the body. Fortunately, one proprietary form of the compound— listed on supplement labels as BCM95—provides significantly better absorption. By grinding curcumin into very fine particles and blending it with tumerones, this specific form of curcumin yields a more potent and effective supplement. 17


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Omega-3s. Found in cold-water fish,

omega-3 fatty acids are beneficial fats with anti-inflammatory properties thanks to two different types of fatty acids—DHA and EPA. While numerous studies have confirmed omega-3 fatty acid’s ability to reduce chronic inflammation, a recent study conducted by the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University found that DHA and EPA work in different ways to fight inflammaging. It turns out that DHA is better than EPA at reducing pro-inflammatory proteins in the body. However, EPA improves the balance between pro- and anti-inflammatory proteins and helps to regulate immune function. Together, these two omega3s may protect against inflammaging. But, just like curcumin, the form you

LIFESTYLES

take matters. Many omega-3 supplements on the market use less-than-optimal sources of fish oil to provide DHA and EPA, and these oils may be rancid. To get the most from your omega-3 supplement, look for one that contains oil from North Atlantic salmon bound to phospholipids for better absorption and peptides to support healthy cell membranes.

OPCs. Technically known as oligomeric proanthocyanidins, these polyphenols can be found in grape seeds. Primarily known for their antioxidant powers, recent studies have found that OPCs also boast potent anti-inflammatory

How Inflammaging Impacts Health Cancer Type II Diabetes

Alzheimer’s disease Parkinson’s disease

Heart diseases

Osteoperosis

Insulin resisitance

INFLAMMAGING

Age-related macular degeneration

Acute lateral sclerosis Increase of morbidity and mortality

18

Atherosclerosis

Multiple sclerosis

properties. This is likely why research in the journal In Vivo suggests that OPCs can improve several age-related conditions including arthritis, COPD, and some cardiovascular issues. Yet many supplements include OPCs containing tannins with a high molecular weight. This makes them difficult for the body to absorb. To get the most bang for your buck, search out a supplement that is tannin-free and contains only low molecular weight OPCs.

Probiotics. The trillions of bacteria

in the gut are known to play a role in inflammation, especially in the elderly. When the microbiome lacks diversity—which occurs with aging—it becomes imbalanced and increases the risk of inflammaging. The good news is that supplemental probiotics may help restore a balanced microbiome. In one small study of older adults, age 65 to 80, researchers found that one particular species of bacteria called Lactobacillus rhamnosus increased butyrate, a short-chain fatty acid that provides fuel for the cells in the gut lining, supports immunity, and acts as an anti-inflammatory. But it’s not the only type of beneficial bacteria with anti-inflammatory chops. Lactobacillus plantarum and Bifidobacterium bifidum also possess powerful inflammationfighting properties. Look for a probiotic supplement that contains at least 20 billion live, active CFUs of these three strains to support a balanced microbiome and a healthy inflammatory response.

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. Visit her website at drhollylucille.com.


EVERY DAY can be a GOOD

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LIFESTYLES

HAIR DAY

Whether your hair is thinning or you’re just looking to sustain healthy growth, Hair Renew Formula® is the safe, effective solution. This award-winning formula combines millet seed oil with biotin to strengthen hair from the roots to the ends, making it noticeably softer, fuller, and more radiant.*

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• SUPPORTS STRONGER, THICKER, HEALTHIER HAIR* EuroPharmaUSA.com 19

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5

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LIFESTYLES

Ways to

DETOX YOUR LIFE

by Jacob Teitelbaum, MD

I

f you’re feeling nauseous, sluggish, and foggy, you may be dealing with toxin overload. During the holidays, your exposure to toxins can increase dramatically thanks to special holiday food, festive cocktails, and spending more time in crowded environments such as parties, malls, and airports. Unfortunately, toxin exposure doesn’t start or end with the holidays. You come into contact with harmful substances every day. Over time, those toxins accumulate in your body, and that can take a toll on your overall health and well-being. Luckily, there’s a lot you can do to minimize your exposure and help your body safely and gently neutralize the toxins you do encounter.

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COULD YOU BE FEELING THE EFFECTS OF TOXIC EXPOSURE? When toxins build up in your system, they can affect you in surprising ways. Some of the more common symptoms of overload include:

• • • • • • • • •

Scent intolerances Constipation and diarrhea Irritability Frequent colds Body aches Brain fog Sugar cravings Skin rashes Headaches

To rid yourself of these symptoms, you first need to know where your exposure comes from. And that may surprise you as well.

YOU’RE CONSTANTLY EXPOSED Whether you realize it or not, toxins are part of your everyday life— they’re virtually unavoidable. From chemicals to heavy metals, these compounds hide out in seemingly safe places like furniture, cosmetics, and dish soap. Hundreds of these everyday toxins are known to cause negative health issues in people, yet they’re still regularly included as ingredients in consumer products.


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LIFESTYLES

ALL THE POWER OF

elderberry ViraPro Elderberry Immune Blend* ®

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Including: Vitamin A • Vitamin C • Vitamin D • Vitamin E • Zinc • Selenium *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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LIFESTYLES

Common household cleaning products are full of noxious chemicals like chlorine, ammonia, and formaldehyde. There’s a reason warning labels caution against breathing in their fumes or getting even one drop on your skin. These highly toxic chemicals can do a great deal of damage, even if you take precautions. Frequent exposure to very low levels can lead to toxin buildup in your body.

foods you eat, it’s also important to clean up the household and personal care products you use. But even as you clean up your environment, you’ll also want to provide extra support to your gut and your liver. Those two vital organs play key roles in your body’s natural detoxification pathways, so heavy exposure to holiday toxins hits them extra hard. This way you can thrive in the modern environment.

Alarmingly, personal care products like shampoo, soap, hair dyes, and makeup can contain equally harmful ingredients. Many commercial brands contain chemical additives for texture or fragrance and heavy metals like lead or cadmium. These seep into your body, adding more to your existing toxic burden.

Your liver handles over 500 critical functions in your body, including removing toxins from your blood. Those toxins get filtered, contained, neutralized, and sent out for elimination. But when toxins overwhelm your liver, these processes become sluggish. Active toxins can then remain in your system for longer than your body can manage.

EXPOSURE INCREASES DURING THE HOLIDAYS From holiday parties to free samples to family dinners, opportunities to eat sugary, fatty, unhealthy foods abound. On top of that, most people drink more alcohol than usual. Those two changes alone can be enough to overwhelm your body’s natural detoxification capabilities. But the extra exposure you experience doesn’t usually end there. During the holiday season you may find yourself in different environments like airports, train stations, and shopping malls. The professional cleaning products they use may have increased chemical concentrations. Enticing scents that draw you into stores typically contain artificial compounds that end up in your lungs. But no matter how these toxins make their way into your body, they can take a toll on your overall health.

TOXIC BUILDUP AFFECTS YOUR HEALING ABILITIES Cleaning up your life takes more than just changing what’s on your plate, although it’s an important component of detoxing. Along with rethinking the 22

Your gut microbiome—the trillions of bacteria in your gut—is also affected by toxins, especially the ones that enter the body through your digestive tract. That includes things like: • Pesticide residues • Recombinant bovine growth hormones • Artificial colors and flavors • Mercury and other heavy metals Many of these substances kill beneficial probiotic bacteria in your gut microbiome, while allowing harmful pathogens to overgrow. That creates a condition called dysbiosis where pathogens vastly outnumber beneficial bacteria. And those pathogens can create even more toxic products for your body to deal with. That’s why it’s so important to limit your toxic exposure as much as you can. And it’s equally important to give your liver and gut microbiome plenty of support to help them overcome toxin overload.

5 SIMPLE WAYS TO DETOXIFY YOUR LIFE

personal care products—you can greatly reduce your body’s exposure to toxic substances. At the same time, giving your gut and liver ongoing extra support can help remove existing toxins and keep you healthier for the long term.

1

Eat clean.

The holidays come packed with unhealthy foods and extra alcohol, and that combination can tax your body’s tolerance. Processed foods can be laden with chemicals and additives. Non-organic produce gets bathed in pesticides like glyphosate. Fortunately, you can lower the toxic burden of the foods you eat by choosing whole, organic, and nonGMO foods as often as possible.

2

By addressing the biggest culprits— food, household products, and

Use non-toxic household products. Many

household cleaning supplies are packed with toxins. Whether they touch your


Good Health

LIFESTYLES

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Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 60 years of German research.*† EuroPharmaUSA.com †Supports healthy levels already within normal range. *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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skin or you breathe them in, they add to your body’s toxic burden. You can avoid this by switching to all-natural cleaning products, or making your own using ingredients such as white vinegar, baking soda, and essential oils like lavender and tea tree oil.

3

Clean up your personal care products. Carefully read

the ingredients on anything you put on your body, from lotion to body wash to deodorant. Try to avoid products that contain parabens, phthalates, mineral pigments, fragrances, and chemical stabilizers whenever possible.

4

Try these liver-loving herbs. To clear toxins as much as possible, you need your liver to function

LIFESTYLES

optimally down to the cellular level. You can give your liver the support it needs with its strongest herbal defender: berberine. A meta-analysis of clinical trials published in the journal Evidence-Based Complementary and Alternative Medicine found that berberine improved markers of liver function better than standard drugs in patients with liver disease. Berberine has also been found to offer protection against toxininduced liver damage through its powerful antioxidant properties. Andrographis is another herb that supports the liver’s detoxification capabilities. In a study published in the journal PLoS One, the andrographolides in andrographis were just as effective as the compounds in milk thistle for reducing your toxic load. Andrographis also stops liver damage and toxicity by boosting the antioxidant activity of glutathione, superoxide dismutase (SOD), and a protein called Nrf2 (pronounced “nerf-two”). To get all of this herb’s detoxifying benefits, look for an andrographis supplement standardized to 80 mg per dose and that provides leaf and stem extracts.

5

Keep your gut in healthy balance with probiotics. For extra

detoxifying power, it’s smart to rebalance your gut microbiome with

Harness the

Power of Plants

Plants can also help detoxify your home environment—and some can even absorb chemicals like ammonia from the air. Look for Boston ferns, spider plants, and peace lilies for increased detoxing power.

24

a high-quality probiotic supplement. This serves the double purpose of eliminating toxic pathogens and recruiting beneficial probiotic bacteria in the detoxification process. When choosing an effective supplement, pay attention to both the count and the probiotic strains. For the best results, you’ll want at least 20 billion live, active probiotic bacteria including clinically studied strains such as Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum.

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. Visit his website at vitality101.com.


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Stress? Not Today. ^

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25


Inside

ANIMAL HEALTH

If your pet plays outside or you take them for walks or to the dog park, be aware of the environment. Once back in the house, take a damp towel and rub down your dog. Pay special attention to their paws. It’s also important to work with your vet to make sure your dog isn’t eating food that may increase the risk of skin sensitivities. Common ingredients that may affect some dogs include the proteins in meat, as well as grains, milk, and eggs.

SKINCARE ANSWERS

FOR CANINES by Carrie Donahue, DVM

A dog’s skin is an important part of the immune system and an indicator of their overall health. But when your dog is dealing with itchy, sensitive skin, they aren’t experiencing optimal health. The following tips will help you recognize the signs of sensitive skin and give you helpful ways to stop the itch, naturally.

CAUSES OF SENSITIVE SKIN Canines can suffer from sensitive skin for many reasons. Grass, leaves, pollen dust, dust mites—there’s no end of things in a dog’s environment that can irritate sensitive skin. Even turning on the furnace causes dryer air which can lead to dryer skin. In fact, about 10 to 15 percent of dogs are allergic to something they breathe or come in contact with in the environment. The result is itchy skin. How often do you bathe your pet? Over-bathing can lead to dry skin. Once a month is standard unless your dog is smelly or dirty. This schedule 26

will ensure your pet maintains the amount of oil their skin needs to stay healthy. When you do bathe your pet, opt for a natural shampoo since some chemicals can increase the risk of contact dermatitis. What do you feed your dog? Just like people, some dogs may be sensitive to soy, gluten, or other common ingredients in dog food. These food sensitivities can trigger skin issues. Then there are fleas. We all know fleas are a nuisance, but did you know some dogs react to protein in fleas’ saliva? One simple bite can cause itching all over their body.

PET PARENTS TO THE RESCUE If you notice dry, flaky skin, itchiness, an unpleasant body odor, or increased hair loss, it’s time for action! Fortunately, we have answers. First, make sure to use a canine-specific shampoo that is pH balanced for dogs. Human shampoo is not made for a dog’s skin. Check the label to make sure your pet’s shampoo is free from harsh chemicals like parabens and sulphates.

Finally, support your pet’s sensitive skin with dog-specific supplements designed to maintain an adequate skin moisture content. Among the most effective are essential fatty acids (EFAs). These healthy fats are critical for promoting healthy skin and fur, yet they are not produced in a dog’s body. That makes supplementation, vital. Giving your dog a full spectrum of omega fatty acids from organic plant oils can be an excellent way to improve canine skin moisture. In a two-month clinical research study, dogs with atopic dermatitis who received supplemental omega-3, -6, and -9 fatty acids experienced an improvement in the structural layers of their skin. Another study found that adding a blend of omega-3s and omega-6s to dog food stopped severe itching due to atopic dermatitis in as little as seven days. Over a 12-week period, increasing healthy dietary fats significantly improved coat glossiness and softness. Want these same results? Try adding a liquid omega skincare product to your pet’s food that includes omega-3, -6, and -9.

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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k a e r B ! t s a the F Good Health TM

LIFESTYLES

It’s been said that breakfast is the most important meal of the day. Whether that’s actually true may be up for debate, but these delectably healthy recipes will definitely elevate breakfast to your favorite meal of the day!

Cinnamon-Blueberry Pancakes SERVES 2

Level up your pancake game with this gluten-free, sugar-free version of a morning favorite. Bonus? Each serving contains a whopping 15 grams of protein! ⅔ cup almond flour 1 tablespoon granulated stevia 1 teaspoon aluminumfree baking powder ½ teaspoon ground cinnamon 2 large eggs, preferably pastured or organic 2 oz. softened cream cheese, preferably organic 2 teaspoons pure vanilla extract ¼ teaspoon salt Avocado oil spray B lueberries and pure maple syrup for topping In a large bowl, combine the flour, stevia, baking powder, cinnamon, eggs, cream cheese, vanilla, and salt until well blended into a smooth batter. Set aside for 5 minutes to thicken. 1

Spray a bit of avocado oil to coat the bottom of a large skillet and heat over medium heat. Pour a scant ¼ cup of the batter into the pan for each pancake. Work in batches if needed to avoid crowding. 2

Cook for 2 minutes or until bubbles begin to appear on the surface of the pancakes. Flip and cook for an additional minute. 3

Serve immediately with the blueberries and maple syrup. 4

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Per serving: Calories 384; Total Fat 34g; Carbs 16g; Protein 15g; Sodium 575mg; Sugar 3g


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1 tablespoon avocado oil, divided ½ cup onion, diced ½ cup red bell pepper, diced 2 garlic cloves, minced 2 tablespoons tomato paste 2 teaspoons harissa paste, more or less to taste 1 teaspoon smoked paprika ½ teaspoon ground cumin 1 14-oz. can diced fireroasted tomatoes S alt and pepper to taste 4 large eggs, preferably pastured or organic 1 cup kale leaves, roughly torn ½ cup feta cheese, crumbled 2 tablespoons chopped cilantro 1 avocado, sliced

Shakshuka SERVES 2-4

This twist on the classic North African and Middle Eastern dish can be eaten for breakfast or served as breakfast for dinner. High in protein and fiber, it’s packed with kale, tomatoes, avocado, and eggs for a nutrient-rich meal sure to satisfy.

Better Banana Muffins SERVES 10

Light and fluffy, these muffins are a perfect grab-and-go treat to start your day. Best of all, they are gluten-free and don’t contain any refined white flour or sugar. ½ cup organic milk or unsweetened nondairy milk ⅓ cup unsweetened applesauce ¼ cup grass-fed butter or coconut oil, melted and slightly cooled ¼ cup pure maple syrup 1 teaspoon pure vanilla extract 1 cup brown rice flour ½ cup blanched almond flour 1 ½ teaspoons aluminum-free baking powder ¼ teaspoon kosher salt 1 ripe banana, chopped 2½ tablespoons chia seeds ½ cup blueberries or dark, lowsugar chocolate chips (optional)

LIFESTYLES 1

Preheat oven to 375° F.

Heat the oil in a large ovensafe skillet over medium heat. Add the onion, bell peppers, and garlic to the pan. Stirring occasionally, cook for about 5 minutes or until the onions are translucent. 2

Add the tomato paste, harissa, paprika, and cumin. Stir until fragrant. 3

Stir in the canned tomatoes with the liquid, salt, and pepper. Cook, uncovered, for 5-7 minutes or until thickened. Remove from the heat. 4

Make four indentations in the vegetables and crack an egg into each indentation. Sprinkle the kale around the eggs. 5

Bake for 12 minutes or until the eggs are set but the yolks are still runny. Remove the skillet from the oven and top with the feta, cilantro, and avocado. Serve immediately. 6

Per serving: Calories 330; Total Fat 20g; Carbs 23g; Protein 16g; Sodium 396mg; Sugar 11g

Preheat oven to 375° F. Line a muffin tin with liners and lightly spray with avocado oil. 1

In a large bowl, whisk together the milk, applesauce, butter or coconut oil, maple syrup, and vanilla. 2

In a separate bowl, mix together the flours, baking powder, and salt. Slowly stir into the wet ingredients until well blended. 3

Fold in the banana, chia seeds, and optional berries or chocolate chips. 4

Fill each muffin liner with the batter until about three-quarters full. 5

Bake for 22-25 minutes or until a toothpick inserted into the center comes out clean. Transfer to a wire rack to cool completely. Store in a covered container for up to four days. 6

Per serving: Calories 143; Total Fat 5.4g; Carbs 22.9g; Protein 1.7g; Sodium 101mg; Sugar 7.7g

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ALT ERNATIVE

MEDICINE CHEST

LIFESTYLES

ANTIOXIDANTS YOU NEED NOW

Antioxidants. It’s a word often thrown around in health circles, but do you really know what an antioxidant is and what it does? In a nutshell, an antioxidant is a molecule that can neutralize Oligomeric proanthocyanidins (OPCs) are harmful atoms called free radicals that can lead to oxidative found in concentrated levels in grape seeds stress and damage cells. Over time, high levels of free radicals and are one of the most potent antioxidants can contribute to illness and disease. Unfortunately, you are known to science. They are so powerful they’re bombarded by free radicals each and every day from air even more effective than vitamins C and E for pollution, the chemicals in consumer products, and many neutralizing destructive free radicals. French grape of the foods you eat. But boosting your antioxidant intake seed extract, in particular, has an ORAC value of at can lessen their damaging effects. Here are four least 20,000 per gram. In comparison, blueberries have of the most important antioxidants a value of 6,552 per gram, dark chocolate has 40,200 per you need now. gram, and strawberries have 3,577 per gram. ORAC stands

Grape Seed Extract:

for Oxygen Radical Absorbance Capacity and it’s a lab test that qualifies the total antioxidant capacity of foods. The high antioxidant power in French grape seed extract balances the immune response, allowing the body to reduce both chronic lowgrade inflammation and acute inflammation. That translates to a real difference in conditions like heart disease, diabetes, and cancer. The best OPCs are found in the French variety of grape seed called VX1 which is tannin-free and has unique specifications to make it highly absorbable and more effective. Study after study shows how powerful French grape seed is an antioxidant. One study in Carcinogenesis found that VX1 was able to boost levels of tumor-fighting genes. Plus, when compared to other grape seed extracts, VX1 was significantly more effective at a much lower dose than standard extracts without harming healthy cells. People sometimes misunderstand and think any grape seed extract can deliver this type of powerful outcome, but that’s not the case. To further add to the problem, the supplement industry has seen a rise in cheap or counterfeit products masquerading as grape seed extract. To ensure you’re getting the most effective grape seed extract, check supplement labels for tannin-free French OPC grapes in a VX1 formula that have undergone a verification program to ensure authenticity.

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Glutathione: Dubbed the “master antioxidant,” glutathione is present in every cell in the body. It acts as a first-line shield against oxidative stress and free radicals. Unfortunately, glutathione decreases with age. Adding insult to injury, things that cause high amounts of oxidative stress, like exposure to tobacco smoke, pollution, an unbalanced diet, intense physical activity, and viral infections, can rapidly use up the glutathione the body does make. That makes supplementation essential. However, because glutathione is an unstable molecule, providing it in an oral bioavailable form is difficult. Here’s why: The glutathione found in some supplements is quickly oxidized during digestion, which destroys any benefits. This is why it’s important to take a reduced, active (protected) form of glutathione. A human study looking at the difference between the two types of the nutrient reported that the active form led to a 38 point increase in active glutathione in the bloodstream. Unprotected (oxidized) glutathione, on the other hand, decreased the active amount by 40 points. That’s a 78 point difference, with reduced active glutathione showing a 230 percent improvement in blood glutathione levels compared to the oxidized form. That’s good news for anyone seeking strong antioxidant protection.

LIFESTYLES

Although most people think of sleep or jetlag when they think of melatonin, it’s also well researched for antiinflammatory and antioxidant properties. In fact, it’s one of the most important and most underappreciated factors contributing to a strong immune system. Because this hormone-like messenger is interwoven into virtually every process in the body, it’s a powerhouse at preventing free-radical and inflammatory damage to DNA. What’s more, melatonin regulates several immune system signaling factors that allow it to provide an effective immune response, which is especially helpful against viral infections like influenza-related pneumonia. Recent studies are also looking at its potential against Covid-19. A 2020 study in the Journal of Life Sciences showed that melatonin’s antioxidant, anti-inflammatory, and immune modulating properties—along with vitamin D—may be able to lessen the chances of the virus causing acute lung injury or acute respiratory distress syndrome. But because melatonin levels decline due to aging and stress, getting a supplemental source of melatonin can have an important and positive impact on overall health. Start with a 5 mg chewable an hour or two before bedtime. Be aware, however, that some supplemental forms of melatonin have a half-life of just 35 to 45 minutes. Depending on your needs, consider a sustained-release form of melatonin that slowly enters the bloodstream over time as it breaks down in the digestive tract. This is the form used in clinical research and it has been shown to help effectively re-establish circadian rhythms.

Melatonin:

Andrographis: Andrographis has been widely used in Ayurvedic medicine since ancient times and is commonly known as the “King of Bitters” because of its bitter taste. While andrographis provides a full spectrum of compounds that prevent or stop disease, the andrographolide in andrographis is considered the most beneficial. Extracts of the herb have been shown to boost the activity of glutathione and superoxide dismutase—two of the most powerful antioxidants generated by the body. Andrographis prevents the accumulation of dangerous oxidized LDL particles inside arteries. A clinical trial also found that andrographis extract was just as effective as gemfibrozil, a drug that reduces the amounts of fat produced by the liver in patients with elevated triglycerides. Andrographis also shortened the duration of symptoms and the number of days needed for sick leave because of its ability to fight colds and flu. But these benefits just scratch the surface of what andrographis can do. Studies report that it can also protect against heart disease, arthritis, inflammatory bowel conditions, and a host of other inflammatory diseases. To take advantage of all that andrographis provides, look for a high-quality standardized andrographis supplement that provides at least 80 mg of andrographolides per serving.

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fitness

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LIFESTYLES

Pilates ON THE MAT

TIPS: ocus on F breathing. Fully inhale, and on the point of most resistance, fully exhale like you are wringing out a sponge. ompete with C yourself, no one else. e precise. B Focus on the smooth and coordinated flow of the exercise and then segue to the next one. heck with C your doctor before starting any exercise program.

Core training with no equipment needed At first glance, all of the straps, springs, and sliders that make up the reformer devices found in most Pilates studios might look a bit like medieval torture. In reality, it’s actually one of the pieces of exercise equipment developed by Joseph Pilates in the 1920s. Reformers were designed to create a low-impact workout that increases core strength, stability, balance, and coordination while also improving posture. They're so effective that athletes, dancers, and fitness enthusiasts have found Pilates to be an excellent choice for achieving their goals. In fact, current research indicates that Pilates reduces chronic low back pain, improves the cardiorespiratory system, enhances sleep, and elevates self-perception of personal health and well-being. In his book, Return to Life Through Controlog y, Pilates describes his teachings as “the art of controlled movements” with an emphasis on expanding lung capacity and core strength. He calls the core the body’s powerhouse and breathing is bodily house cleaning. Precision is at the heart of each exercise, with a focus on one perfect movement, not the number of reps. 32

by Carol Ann Weber

THE PILATES EFFECT Although research on Pilates and true weight loss is mixed, it elongates and tones muscles, reduces your waistline, improves posture, and enhances the way you move. You may appear to have lost weight and look better in your clothes. EXPLORE THE CORE AT HOME The good news is that you don’t necessarily need a reformer. You can get many of the same benefits from mat Pilates. In fact, working without equipment demands higher levels of coordination and control from within that you don’t get when relying on external assistance. So roll out the mat and let’s get started. 1. THE HUNDRED: Lie on your back with straight arms by your hips, and straight legs together. Lift your head and shoulders off the mat and extend legs at a 45 degree angle with your arms outside of your legs. Pump your arms up and down as you inhale for 5 counts, then exhale for 5 counts. Complete 10 reps. 2. SINGLE LEG CIRCLES: Lie on your back with palms flat on

the mat, legs straight. Flex one foot on the mat and raise the other leg straight up towards the ceiling with your thigh turned out and toes pointed. Circle your raised leg for 5 reps and 5 reps in reverse. Repeat with the other leg. 3. SWAN: Lie face down with your straight legs together and extended. Place your hands, palms down, under your shoulders with your elbows bent and close to your sides. Lift your head a few inches off the mat as you slowly lift your chest. Return to the starting position. Press your hands back on the mat, lifting your upper body higher. Again, raise your hands off the mat as you lower back down, placing your hands back on the mat as you return to starting position. Complete 6 reps. 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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What’s buzzy in the world of natural health

Stay Healthy with Non-Toxic Soap

You’ve been reading food labels for years, trying to make the healthiest choices for you and your family members. But have you been paying attention to the things you put on your body, as much as the things you put in it? It’s especially important, nearly two years into the Covid-19 scene, to make sure your soap

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Self-Love for Autoimmune Disorders

Can love improve your autoimmune disease? Functional clinical nutritionist Jessica Flanigan thinks so. In The Loving Diet—Flanigan’s unique plan for people battling daily illness—she outlines how practicing gratitude and love, in addition to establishing a healthy diet and lifestyle protocol, can help you heal and find balance, despite your health obstacles. When you follow the Loving Diet, you don’t resist what is. You love what is, including the tough stuff that surrounds autoimmune issues like negative emotions, serious symptoms, or difficult circumstances. It’s about truly leaning into gratitude and appreciation, releasing the feelings of “victim mentality,” and ultimately shifting your daily focus to the love that surrounds you. If you’re tapped out on ideas on how to feel better with autoimmune issues, you might just find a place in your heart for this unprecedented protocol.

is as clean as you think it is. And that means avoiding toxic ingredients that may do more harm than good. Which ingredient should you specifically be on the lookout for? Triclosan. Research shows that this controversial substance is linked to liver toxicity, thyroid disruption, and may even be carcinogenic. The marketers of antibacterial products may

be experts at convincing us that their products are best for fighting germs, but so far there’s no evidence to substantiate those claims. In fact, there are over 27 published studies proving that products containing triclosan are no more effective than plain old soap and water. Look for healthy plant-based, organic soap options with ingredients you recognize!


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t o Hopics

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Hacking into a Healthier Metabolism

By now you know that managing your weight depends on multiple factors—and metabolism is a biggie! Enter CO2 metabolism monitors— some of the latest technological gadgets to support a healthy weight plan. CO2 metabolism monitors claim to help users lose weight by essentially reading their metabolism through their breath. The device monitors a user’s oxygen and carbon dioxide levels to estimate their 24-hour metabolism, or more specifically, when they’re burning fat. When you breathe into the device, it can tell you whether your body is running on energy from your fat stores, carbohydrates, or both. It then provides you with a recommended diet plan to ideally optimize your metabolism. The diet plan isn’t specific, but tells you if you should focus on a low-carb, medium-carb, or high-carb diet that day. This then empowers you to make decisions that will help your body metabolize foods more efficiently. Backed by scientists, healthcare professionals, and techies alike, these fancy new devices already have a cult following.

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Weighing the Benefits of Deep Pressure Stimulation

Who doesn’t find comfort snuggled up in a soft, cozy blanket from time to time? Touted to be beneficial for everything from anxiety to autism, weighted blankets have been used by mental health professionals for years for their perceived health benefits. By evenly distributing a comfortable amount of weight across the body, weighted blankets do more than just give people a sense of security. They apply deep pressure stimulation, or DPS, which is believed to trigger a parasympathetic reaction in the body, calming the fightor-flight response, and supporting feelings of relaxation. Weighted blankets are also believed to be especially beneficial for adults and children who suffer from sensory processing disorder, insomnia, occasional anxiety, or stress. Sounds like a healthy way to unwind and relax!


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Because you should only feel

a tingle when you FALL IN LOVE.

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D E C O D E YO U R S U P PLE ME NTS Your favorite health food store has plenty of supplements. But trying to figure out which nutrient is the best— decoding them—can be tricky. Here is a codebook for three widely used and important supplemental ingredients.

BOTA NICAL:

Rosemary WHAT IT IS:

WHERE IT COMES FROM:

Rosemary originates along the Mediterranean, but is now cultivated worldwide.

WHAT TO LOOK FOR:

An oil made of the aerial (above-ground) parts of the plant, including leaves and stems.

TYPICAL DOSAGE LEVEL:

250 mg to 2,000 mg daily. 38

Rosemary (Rosmarinus officinalis) is a woody perennial herb used in cooking and traditional medicine. MAIN USES:

Rosemary is known as the “herb of remembrance” because of its traditionally recognized ability to preserve memory and boost mental recall. It is also known for halting headaches, improving circulation, and reducing inflammation. In addition, rosemary has been studied for its liver-protective action against drug-resistant bacterial infections. Rosemary oil is a source of camphor, pinene, and carnosic acid compounds that neutralize free radicals.

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VITA MIN:

Choline

WHERE IT COMES FROM:

Eggs, spinach, wheat germ, and shrimp are good food sources of choline. One review found that adding even one egg per day to the diet would lift the numbers of pregnant women meeting the adequate intake of choline from 10 percent to 50 percent, and older men and women from 5 percent to 20 percent. WHAT TO LOOK FOR:

A choline supplement that also includes niacin, folate, and other bioactive B vitamins. These nutrients work synergistically to promote daily energy plus cardiovascular, brain, and muscle health.

WHAT IT IS:

Choline is a vitamin that works closely with B vitamins in the body.

MINER AL:

Molybdenum WHAT IT IS:

Molybdenum is an essential mineral for proper DNA replication, building muscles and bones, and detoxification. MAIN USES:

MAIN USES:

Choline is a key nutrient for neural development at an early age and cognitive strength as we get older. It is also a required ingredient for physical stamina and muscle recovery after exercise. Plus, it reduces homocysteine, a harmful protein that can lead to high blood pressure, and helps prevent nonalcoholic fatty liver disease. TYPICAL DOSAGE LEVEL:

150 mg to 450 mg daily.

While deficiencies are rare, molybdenum has been used to treat Wilson’s disease, a disorder that allows too much copper to accumulate in the body. This same form of molybdenum may also inhibit tumor formation and inflammatory cytokine levels. For overall daily health needs, supplemental molybdenum is often included in multivitamin and mineral formulas.

TYPICAL DOSAGE LEVEL:

45 mcg to 62.5 mcg daily.

WHERE IT COMES FROM:

Natural food sources of molybdenum include yogurt, cheese, leafy greens, pinto beans, peas, asparagus, whole grains, nuts, eggs, beef, and chicken.

WHAT TO LOOK FOR:

A glycinate chelate form of molybdenum (bound to the amino acid glycine) improves the absorption of the mineral in the digestive tract.


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KNOWLEDGE IS POWER, TM

ESPECIALLY FOR YOUR HEALTH! ®

Are you in search of a reliable, science-based resource for all your health and nutrition questions? Terry Talks Nutrition has you covered.

TERRY LEMEROND Terry Lemerond is a natural health pioneer with over 50 years of experience in the health food industry, and knows the life-changing effects that proper nutrition, exercise, and effective natural medicines can have on your life.

Connect with Terry to increase your knowledge on a wide variety of topics, including immunity, pain, curcumin and cancer, diabetes, and so much more!

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Get answers to all of your health questions at T E R RY TA L K S N U T R I T I O N . C O M

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Research Roundup Is Propolis a Brain Booster?

THE STUDY ABSTRACT:

Asama T, Hiraoka T, Ohkuma A, Okumura N, Yamaki A, Urakami K. Cognitive Improvement and Safety Assessment of a Dietary Supplement Containing Propolis Extract in Elderly Japanese: A Placebo-Controlled, Randomized, Parallel-Group, Double-Blind Human Clinical Study. Evid Based Complement Alternat Med. 2021 Feb 24;2021:6664217. OBJECTIVES: This study aimed to evaluate the effect of propolis on cognitive function in elderly Japanese with a placebo-controlled design. MATERIAL AND METHODS: This study was performed on 79 elderly Japanese. Participants orally received either a placebo or dietary supplement containing propolis extract for 24 weeks. Cognitive function assessed by Cognitrax and various blood or urine markers were measured at pre- and postadministration.

40

LIFESTYLES

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.

RESULTS AND CONCLUSION: Eligible data from 68 subjects (placebo: 33, propolis: 35) who completed the study were analyzed. Compared to the placebo group, the propolis group showed significant improvement in verbal memory in Cognitrax (P=0.028). Total cholesterol, LDL cholesterol, urea nitrogen, creatinine, and uric acid were significantly improved in the propolis group compared to the placebo group (P = 0.011, P = 0.004, P = 0.048, P = 0.045, and P = 0.005, respectively). However, urea nitrogen, creatinine, and uric acid fluctuated within the normal level. Furthermore, a subgroup analysis was performed on those with higher than 100 of the standardized score of the neurocognitive index indicated by the overall Cognitrax score. Significant improvements in the propolis group compared to placebo were confirmed in verbal memory (P = 0.007) and processing speed as indications for information processing ability, complex attention, and concentration (P = 0.029). No side effects were observed in any of the groups. This study demonstrates that propolis is effective in improving cognitive functions such as memory, information processing, complex attention, and concentration in elderly Japanese.

WHAT THIS MEANS TO YOU:

Propolis is used by bees to help build and maintain their

hives and is rich in healthy natural compounds. Its name in Greek means “defender of the city,” and its health profile shows why. Propolis has natural antibacterial and antiviral actions that help preserve the health of the hive structure and the bees that live there. Left to its own natural state, propolis would vary greatly in the makeup of compounds and contain beeswax and other materials that would reduce its effectiveness. But when properly filtered to remove wax and other impurities and then standardized (like EP300 Propolis, for example), it provides a consistent level of compounds, including flavonoids and phenolic acids—the prime movers of antioxidant activity in propolis. Much of the research about propolis revolves around its ability to stop bacterial and viral infections. But it does much more than that. A clinical study in Japan showed that propolis improved verbal memory, attention span, and concentration in elderly individuals. Propolis reduced total cholesterol, LDL cholesterol, and uric acid levels as well. The researchers also noted that the propolis extract did not trigger side effects, making it a potentially valuable natural medicine for anyone interested in preserving cognitive strength as they get older.


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Melatonin: The mighty molecule for optimal health Melatonin may be best known

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