Good Healthh FAMILY-FRIENDLY DISHES FOR YOUR FARMERS’ MARKET FINDS PAGE 26
PAIN AMAZING ANDROGRAPHIS
EASY TIPS TO ECO-FRIENDLY LIVING
COMMON DIGESTIVE WOES EXTINGUISH INFLAMMATION
TIME FOR AN OIL CHANGE? PAGE 24
VOLUME 6, ISSUE 0319
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8 FEATURES 14
T ame Your Tummy Troubles
Natural solutions for six common GI problems. 18 Power Down Pain Herbal helpers to ease the “ouch.”
GOOD EATS 24
Cooking Oil Confidential
IN EVERY ISSUE 6 News
You Can Use
32 Research 34 Good
Green Your Space
Eco-smart moves to make now for a healthier home and planet.
Andrographis for Optimal Health
One of the most important herbs you’re not taking. 22
INSIDE ANIMAL HEALTH
Smart Omega-3s for Your Dog
Critical nutrition for a healthy heart, coat, and more. 28
Magnificent Magnesium From muscles to mood, magnesium rules!
Discover a healthier way to sauté. 26 Farmers’ Market Finds Celebrate Spring with these fresh takes on your favorite veggies.
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Five effective nutrients to quell the swell.
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Good Health LIFESTYLES
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The Earth gives us so many gifts, from majestic mountains and oceans to the vast number of beneficial botanicals that support good health. And it’s important that we do what we can to take care of this life-giving rock we call home. As Jane Goodall once said, “You cannot get through a single day without having an impact on the world around you. What you do makes a difference.” Fortunately, as we approach Earth Day, it’s important to remember that even small actions can make a positive difference to the health of the planet. Where to start? We’ve put together several easy things you can do that, when practiced routinely, make a big impact. Small actions can also help if you are one of the 1.5 billion people around the world who live with pain. From what to eat to how to move to which herbs and nutrients to take, our no-drug solutions can help you find relief, whether you suffer from chronic pain or simply the occasional headache or muscle pain. Flip to page 18 to help your days become pain-free. This issue also drills down on digestion—specifically the everyday gastrointestinal ailments that affect us all at one time or another. Whether it’s constipation, heartburn, or a bout with IBS, we’ve got you covered with natural remedies and lifestyle changes that can bring you quick relief. Of course, good digestion starts with what you eat. We’ve got the lowdown on the healthiest cooking oils—and which ones to avoid—on page 24. Plus you’ll find tasty new ways to transform the colorful veggies from your local farmers’ market into instant family favorites. Rounding out the issue, you’ll discover why andrographis is more than just an immune system ally. We also have intel on natural ways to reduce the inflammation that has been linked to numerous health problems and why you need to add magnesium to your supplement regime. But before you turn the page to discover the many ways this issue of Good Health Lifestyles can help you celebrate spring, I’ve got some exciting news! We’ve launched a new booklet series packed with in-depth information on specific conditions, healthy lifestyle hacks, and beneficial nutrients. Check out our growing library of Good Health Lifestyles Educational Booklet Series at your local health food store or on our website. And, as always, we’d love to hear what you think! Yours in health and happiness,
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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It’s no secret that having a strong social network is good for your mental wellbeing. But a recent study in the journal Heart found that it could also beneﬁt your ticker. The study concluded that people who are socially isolated or lonely are more likely to experience a heart attack or stroke compared to those with stronger social networks. The study also found that social isolation boosts the risk of death in people with a history of cardiovascular disease. Expand your social circle by signing up for a class, checking out local meet-up groups, or volunteering in your community. And don’t forget to take time to reconnect with friends and family. Your mental and cardiovascular health will thank you! Williams RB. Loneliness and social isolation and increased risk of coronary heart disease and stroke: clinical implications. Heart. 2016;102 (24) 2016.
WHERE’S THE BEEF?
Love a good steak? According to new findings in the American Journal of Clinical Nutrition, you may be in luck! Researchers from Purdue University report that eating a heart-heathy Mediterranean-style diet that includes three ounces of unprocessed red meat every day (versus the commonly recommended three ounces just twice a week) can actually improve your LDL (bad) cholesterol more than eating a standard Mediterranean diet. To get even more health benefits, opt for grassfed beef which is lower in fat and higher in omega-3 fatty acids, conjugated linoleic acid, and antioxidants like vitamin E. O’Connor LE. A Mediterraneanstyle eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial. The American Journal of Clinical Nutrition. 2018;DOI: 10.1093/ajcn/nqy075.
57.9 million The number of adults aged 18 and over with diagnosed arthritis. Centers for Disease Control. Summary Health Statistics Tables for U.S. Adults: National Health Interview Survey, 2016, Table A-4.
YOUR LIVER LOVES PROBIOTICS TOO!
Probiotics have gotten a lot of attention over the last few years for their positive impact on the gastrointestinal tract. But these beneﬁcial bacteria aren’t just good for your gut. Now there’s new evidence that the helpful eﬀects these friendly microbes provide goes beyond the intestines to your liver! Scientists from Emory University found that probiotics can boost the antioxidant response of the liver, protecting it from harmful oxidative damage. Since your liver is responsible for ﬁltering out many of the nasty toxins that the body has to deal with, any help it can get is welcomed. The best way to get all of the probiotics your body needs is through supplementation. You can also increase your intake by loading up on fermented foods like yogurt, sauerkraut, and kimchi.
Saeedi B.Regulation of oxidative liver injury by the probiotic Lactobacillus rhamnosus GG. Molecular Basis of Chronic Liver Injury. Apr 22, 2108. American Society for Investigative Pathology. Experimental Biology 2018 Symposium.
VITAMIN D HELPS SLASH BREAST CANCER RISK
Breast cancer is the most common cancer found in women. In fact, one in eight U.S. females will be diagnosed with the disease during her lifetime. But a simple supplement may work to ward oﬀ this daunting disease. Promising results out of the University of San Diego published in PLOS ONE suggest that an increased intake of Vitamin D is associated with a decreased risk for developing breast cancer. Investigators determined that those with signiﬁcantly higher levels of the sunshine vitamin had just one-ﬁfth the risk of breast cancer. However, to get all of the nutrient’s cancer-ﬁghting beneﬁts, you’ll need much more than the recommended 10 to 15 minutes of daily sun exposure. These ﬁndings propose upping your “D” intake to 4,000 to 6,000 IU every day—a big boost from the standard recommendation of 600 IU. McDonnell SL. Breast cancer risk markedly lower with serum 25-hydroxyvitamin D concentrations ≥60 vs <20 ng/ml (150 vs 50 nmol/L): Pooled analysis of two randomized trials and a prospective cohort. PLOS ONE. Published: June 15, 2018 https://doi. org/10.1371/journal.pone.0199265.
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N E E GR UR YO CE SPA These five eco-friendly habits can make your home a healthier haven
the dawn of the 1900s brought about the Industrial Revolution, you could say that the 1950s gave birth to the “Chemical Age.” From pesticides to plastics, science brought us new, innovative products designed to make our lives easier and better. Even the tagline, “Better living through chemistry” suggested that this new chemical culture was for the betterment of mank ind. Today, however, we know that the convenience of the Chemical Age came at a steep price and we find ourselves living with the toxic consequences.
(adipose) tissue for decades. According to the Centers for Disease Control and Prevention, the average person in the U.S. has at least 212 chemicals in their blood or urine. These include hormone-disrupting chemicals, neurotoxins, and carcinogens used in building materials, pesticides, flame retardants, personal care products, household cleaners, and the plastics we encounter every day.
While it’s impossible to avoid all the chemicals in the environment, you can reduce your exposure— and lower the risk of accumulating chemicals that have been linked Toxic compounds are found in the to birth defects, fertility issues, air we breathe, the water we drink, reproductive cancers (breast, the foods we eat, the products we ovarian, prostate), lung cancer, use, and even the homes we live in. thyroid cancer, behavioral issues, In fact, there are more than 80,000 nerve damage, asthma, and more. chemicals permitted in the U.S., Instead of simply reaching for yet the Environmental Protection chemical convenience, here are five Agency requires testing of only things you can do to dramatically 500 of them. These chemicals are reduce your exposure to everyday consumed, inhaled, or absorbed by and help your body achieve the body, wreaking havoc on our cells chemicals a healthier personal environment. and often being stored in our fatty
uits and Organic fr . ic n a g r Ea t obles are grown without fipshest,icaniddes
vegeta meat, cs or es. Organic or herbicid ised w ithout antibioti ra re u a o ce y end poultry es. A nd sin ner n o rm o h g row th ur d in hatever yo up eating w rt to opt for w ilda ate, it’s sm and pasture t caugh fish ts. raised mea
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Clear the air.
Give your cosmetics a makeover.
Cosmetics and personal care products don’t need to undergo safety testing before hitting store shelves—yet conventional cosmetics can harbor an alphabet soup’s worth of dubious chemicals. Read labels and opt for non-toxic brands that rely on nourishing oils, botanicals, and essential oils instead of industrial chemicals.
Synthetic fragrances harbor a host of neurotoxins and hormone-disrupting chemicals, yet they are found in everything from air fresheners to laundry detergents. Ditch scented products and check labels for “fragrance-free.” Be aware that products claiming to be merely unscented often use chemicals to mask the smell of their ingredients. Instead, freshen your space by opening windows when possible and introducing natural scent with an essential oil diffuser.
Pitch the plastic. Avoid hormone-disrupting chemical
plasticizers like BPA or phthalates by storing food in glass or metal containers whenever possible. Rethink your plastic water bottle. And buy fresh or frozen foods to avoid using BPA-lined cans.
Opt for nontoxic clean ing prod u cts. Convent io
nal household cleaners are a source of volatile organ ic compound s (VOCs) that can linger in the air for days. V OCs can tr ig ger mig raines, re spirator y issu es, and memor y problems. L on gterm exposure has been tied to liver and kidn ey issues, ner vous system d isorde rs, Choose natura and cancer. l “g reen cert ifi ed” cleaners or m ake your ow n w ith good-for-you ingred ients li ke vinegar, lemon, and ba king soda.
Andrographis for OPTIMAL HEALTH
Learn how one herb can provide countless benefits by Holly Lucille, ND, RN
Let’s be real: should you trust a supplement that touts itself as an “all-in-one health solution,” boasting everything from the ability to protect your cardiovascular system to relieving the symptoms of the common cold? Surprisingly, the answer is yes—at least when that supplement is andrographis. Andrographis may be the most powerful botanical you’ve never heard of. Though it’s been a staple in Ayurvedic medicine since ancient times, the popularity of this herbal wonder is just now gaining traction in the United States. People who are familiar with andrographis usually know about its immune-boosting abilities, but few are aware of how far its antioxidant, anti-inflammatory, antiviral, antibacterial, and antifungal properties go. Like curcumin or boswellia, andrographis is one of nature’s great multitaskers, and it’s now opening doors to helping those with or at risk of ulcerative colitis, heart disease, arthritis, liver disease, and much more. It’s a must-have in the daily regimen of anyone looking for powerful support to enhance overall health and wellness.
WHY IT WORKS How can one herb do so much? While andrographis provides a full spectrum of compounds shown to prevent or stop disease, the real secret lies in its key active component, called andrographolide. An effective andrographis supplement will be standardized to deliver clinically studied doses of andrographolide—the most powerful dose being 80 mg. COLD AND FLU RECOVERY They say there’s no cure for the common cold, but andrographis may come close. When taken at the first sign of a cold or flu virus (think scratchy throat or a sinus headache), andrographis has the ability to stop nasty symptoms in their tracks. This powerful herb has been shown to be especially useful for those suffering with upper respiratory tract infections (URTIs). A study conducted in India focused on two groups of people with URTIs. One group was given a placebo, while the other group was given andrographis. The patients taking andrographis reported dramatic improvements in coughs, headaches, sore throats, and
disturbed sleep patterns. So the next time you feel something coming on, pop some andrographis to decrease symptoms of fatigue, sore throat, runny nose, headaches, earaches, phlegm production, and coughs. You should be feeling like yourself again in no time! DIGESTIVE SUPPORT Another claim to fame for andrographis is its unparalleled ability to soothe a variety of digestive issues. Not only is it used to relieve uncomfortable symptoms like diarrhea, constipation, and gas, andrographis is also known to treat ulcerative colitis and gastric ulcers. Ulcerative colitis can increase the risk of colon cancer due to the damage it causes from chronic inflammation. Yet, andrographis not only reduces the risk, it also has the potential to alleviate symptoms. Scientific research shows that andrographolide can reduce inflammatory markers and prevent further reactions in colon cells. It can also protect the stomach lining against gastric ulcers. Research has found that pretreatment with andrographis extract increases pH balance and makes the
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stomach environment less acidic, which reduces the risk of ulcers forming in the stomach wall. HEART PROTECTION Concerned about heart health? Andrographis can help here, too. Research has shown it to be effective in balancing cholesterol and blood pressure levels. During one preliminary study, researchers found that andrographis reduced total cholesterol levels by as much as 24 percent. More recently, andrographis was found to prevent the accumulation of oxidized LDL particles (bad cholesterol) inside arteries. This suggests that andrographis may be a safe and effective alternative to statin medications. According to the American Heart Association, over 100 million Americans have high blood pressure (hypertension). Andrographis also supports healthy blood pressure thanks to an action called vasodilation. Vasodilation relaxes and dilates blood vessels so that blood flows more easily through the body. Additionally, andrographis helps normalize cardiovascular function—even after a heart attack. JOINT RELIEF If you have joint issues, look no further! Andrographis has the ability to stop inflammatory triggers that can destroy joint cartilage, and it protects cartilage components, including hyaluronic acid and collagen. Many physicians use it as a natural complementary therapy to traditional treatments for rheumatoid arthritis (RA). In a study on patients with RA, andrographis reduced the number and intensity of the patients’ swollen joints. When it was paired with a popular RA medication during the same study, andrographis helped to create a significant synergistic reduction in arthritic activity. 12
LIVER HEALTH Andrographis has also been widely used for treating liver diseases in both traditional Ayurvedic and Chinese practices, and a current scientific study proves its effectiveness. Research published in the journal PLOS ONE shows that andrographolide can be as effective as silymarin from milk thistle at reducing the damage of toxins in the liver. Andrographis can also stop the over-proliferation of liver cells that can lead to cirrhosis. This amazing herb even shows the ability to boost the activity of glutathione and superoxide dismutase—two of the most powerful and important antioxidants generated by the body. TUMOR PREVENTION Perhaps most exciting for andrographis is its tremendous promise in the fight against cancer. Recent research suggests that andrographolide may discourage the growth cycle and spread of cancer cells—at least in the lab. It also appears to induce the death of cancer cells directly—a process called apoptosis. While there is much more to study, preliminary research indicates that andrographis may be effective against breast, colon, brain, and skin cancer cells. It’s so effective against breast cancer cells that some researchers have developed synthetic copies of the compound to potentially use as a cancer-fighting drug. Work with colon cancer cells has found similar results. Another preliminary study suggests that andrographolide may stop
melanoma skin cancer cells from proliferating. Based on the fact that the incidence of melanoma has been steadily rising for the past 30 years, the American Cancer Association predicts that over 90,000 Americans will be diagnosed with the condition. If you spend a lot of time in the sun, arming yourself with supplemental andrographis may be a very good idea! CHOOSE YOUR SUPPLEMENT WISELY When choosing an andrographis supplement, look for a powerful dose of andrographolide. One proprietary formula features a unique blend of stem and leaf extracts for a total of 400 mg of andrographis. Listed on labels under the name EP80, this unique blend delivers 80 mg of andrographolides, which is the highest potency available.
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.
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T ummy T roubles
Natural ways to ease common digestive problems by Jacob Teitelbaum, MD
id you know that every time you eat, magic happens? With each bite, a cascade of digestive functions are triggered that break down and process the food you just consumed. The ultimate goal? To ensure that each and every cell in the body gets all the nutrients it needs to operate optimally, while eliminating waste and harmful compounds that can undermine good health.
hitch, nourishes your body from head to toe, and plays a vital role in a strong immune system. But for too many people, the complex task of digestion doesnâ€™t always run smoothly. Here are some of the most common digestive ailments, along with a host of natural ways to get much-needed relief.
four million people in the U.S. And when they are able to pass stool, it is often hard, dry, and painful. Those who are constipated may feel pressure, as if not all the stool has passed. Constipation affects women more often than men, especially during or after pregnancy. Itâ€™s also common in those who eat a low-fiber diet.
CONST I PATION
Usually this food processing factory works extremely well. Over a lifetime, your gastrointestinal tract deals with more than 25 tons of food without a
Typically defined as having fewer than three bowel movements a week, constipation is the most common digestive issue, affecting approximately
Eating more fruits, vegetables, and nuts provides dietary fiber that can
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help soften stool and improve the time it takes for food to travel through your system. Drink plenty of water as well.
TO AVOID: Fast food and highly processed foods containing little fiber.
SUPPLEMENTATION: If you have difficulty meeting the recommended 25 to 38 grams of fiber each day, studies suggest adding a soluble fiber supplement that contains methylcellulose. Just make sure to drink plenty of water to ensure that dietary and supplemental fiber work effectively. Also, take a magnesium citrate or magnesium oxide supplement (200-400 mg). This has numerous health benefits, while helping to keep you regular.
INDIGESTION Indigestion, technically called dyspepsia, strikes everyone occasionally. Symptoms include burning in the sternum (heartburn) or prolonged fullness or bloating after eating, caused by the incomplete digestion of food. However, if indigestion occurs frequently, check with your doctor as it may point to a more serious gastrointestinal problem.
TO DO: For occasional stomach upset after eating, try taking plant-based digestive enzymes with each meal. These help you digest proteins, fats, and carbohydrates.
Foods you know disagree with you, as well as alcohol and coffee. TO AVOID:
SUPPLEMENTATION: Get quick relief with traditional carminative herbs like caraway, cardamom, coriander, fennel, and peppermint. Long used throughout the world to enhance digestion, carminative herbs can ease gas, bloating, and that uncomfortable sense of fullness that can follow a heavy meal.
GASTROESOPHAGEAL RE FLUX DISORDER (GERD) Scientists estimate that more than 15 million Americans suffer from GERD. The problem begins when food and acid that should stay down in the stomach comes splashing back up into the esophagus. This causes a burning pain in your chest or upper abdomen, irritation in your throat, difficulty swallowing, nausea, and even bad breath. Although GERD is common, it can be serious. Over time, regurgitation of acidic stomach contents can erode delicate esophageal tissue causing inflammation and scarring. In extreme cases, it can ultimately make you more vulnerable to esophageal cancer.
TO DO: Before you reach for an antacid, a proton pump inhibitor, or an H2-receptor antagonist, consider a more natural approach. A preliminary trial found that a special type of licorice called deglycyrrhizinated licorice (DGL) is just as effective as the acidblocking drug cimetidine (Tagamet) for GERD symptoms. Look for a DGL capsule standardized to at least 3.5% glabridin and 10% total flavonoids.
TO AVOID: Trigger foods that can increase stomach acid like alcohol and caffeine. Avoid long-term use of proton pump inhibitors which are very toxic and addictive.
food through the digestive tract. Clinical trials found that up to 89 percent of study participants reported complete relief within 14 days. Working in conjunction with d-limonene, sea buckthorn soothes symptoms and supports a healthy mucosal lining throughout the gastrointestinal tract. Look for a supplement that contains both sea buckthorn pulp and the seed oil extracted by supercritical CO2 technology.
INFLAMMATORY BOWEL DISEASE (IBD) IBD is an umbrella term for two similar but different conditions: Crohn’s disease and ulcerative colitis. Both can result in abdominal pain and diarrhea. Some people may also experience anemia, rectal bleeding, weight loss, or other symptoms. Another similarity? Both can arise from an overactive immune system that leads the body to attack the gastrointestinal tract. Crohn’s involves ulcers that may burrow deep into the lining of the small intestine, leading to infection, a thickening of the intestinal wall, and blockages that may require surgery. Ulcerative colitis, on the other hand, afflicts only the colon and rectum, where it also causes ulcers. Both types of IBD increase the risk of colon cancer.
TO DO: Try eating smaller meals. It may be useful to keep a food diary to help identify the foods that cause problems. Since stress can make symptoms worse, take part in yoga or regular exercise.
Consider d-limonene, a clinically tested antiinflammatory compound found in citrus peel that may provide long-term relief, while suppressing infections that aggravate reflux. Researchers suspect that it has a protective effect on the stomach lining and mucosa while also supporting healthy peristalsis—the intestinal contractions that move
TO AVOID: Smoking increases the risk of Crohn’s disease. Dairy and fatty foods may worsen symptoms since those with IBD often have trouble digesting dairy and fats.
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Keep Your TUMMY ON TRACK Naturally Everyone suffers occasional digestive upset. Whether it’s a bout of bloating, temporary constipation, or post-meal heartburn or nausea, when these minor yet uncomfortable problems occur, all you can think about is fast relief. Ayurvedic herbs to the rescue! Herbs like turmeric, galangal, andrographis, boerhavia, Indian laburnum bark, gotu kola, cyperus, licorice, East Indian sarsaparilla, long pepper, chebulic myrobalan, Indian tinospora, ginger, and curry tree leaf have a centuriesold reputation for supporting digestive health and easing everyday gastrointestinal problems. It’s little wonder since these herbs have been shown to provide antioxidant, anti-inflammatory, and carminative benefits. While helpful when used individually, their real digestive power comes when you combine them. Check supplement labels for a botanical blend that includes most—and preferably all—of these herbs. An added bonus? These herbs are safe and gentle so you can take them daily to provide 24/7 digestive bliss.
Preliminary research shows that curcumin, which is derived from the curry spice turmeric, acts as an antioxidant while also suppressing the inflammation associated with IBD. In addition, several clinical trials show improvement in symptoms among those taking curcumin compared to those taking a placebo. But since curcumin is notoriously difficult for the body to absorb, look for a supplement that pairs curcumin with turmeric essential oil, a combination clinically shown to increase absorption ten-fold and boost blood retention seven-fold compared to ordinary curcumin supplements. Boswellia is another supplement with powerful anti-inflammatory properties thanks to acetyl-11-keto-beta-boswellic acid (AKBA), a key boswellic acid that modulates 5-LOX (an enzyme that triggers inflammatory leukotrienes). Research in the journal PLOS ONE reports that this Ayurvedic herb not only reduces intestinal inflammation, its antioxidant activity enhances the integrity and function of the intestinal barrier in people with IBD. But like curcumin, boswellia is not well-absorbed by the body. To ensure absorption, check labels for a form of boswellia, sold under the brand name BosPure, that is standardized to provide at least 70 percent boswellic acids, including 10 percent AKBA. Several studies suggest that supplemental probiotics may also have a positive effect on IBD. This is particularly true for probiotic supplements that include Lactobacillus lantarum, Lactobacillus rhamnosus, and Bifidobacterum bifidum. In a recent analysis of 23 randomized trials, a multi-species probiotic helped bring about and maintain
remission in patients with pouchitis, a condition that affects some people with ulcerative colitis.
IRRITABLE BOWEL SYNDROME (IBS) IBS is characterized by abdominal pain, bloating, constipation, and/or diarrhea, and the immediate urge to have a bowel movement right after eating. This painful and perplexing condition has no known cause and is often diagnosed only after other intestinal disorders have been ruled out. Luckily, about 50 percent of cases improve with dietary changes. Studies also show that stress and emotional response to life events play key roles in the frequency and severity of symptoms.
TO DO: Attempt to identify the stressors that trigger your IBS symptoms. Practice stress management techniques like yoga, meditation, and exercise to reduce stress levels.
TO AVOID: Common dietary triggers like refined grains, coffee, alcohol, carbonated drinks, chocolate, dairy, and processed foods.
SUPPLEMENTATION: Clinical trials show that enteric-coated peppermint oil helps relieve abdominal pain in 75 percent of IBS sufferers thanks to peppermint’s ability to relax the smooth muscles in the colon. Taking a probiotic supplement may help as well by rebalancing normal bowel bacteria while carminative herbs can reduce gas and bloating.
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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surfaces of your joints and bones, and certain structures in your skull) send a message to the brain via your nerves and spinal cord. Once the brain then registers and processes this message, you become aware of the pain.
Pain is also a result of inflammation. When you suffer an injury, the body releases inflammatory enzymes including one called COX-2 (cyclooxygenase-2). The release of these enzymes speeds up the production of chemical messengers called prostaglandins that trigger an increase in blood flow and summon white blood cells to assist in healing. While this is a perfectly normal response, it also increases the sensitivity of pain receptors in the injured area. Fortunately, there are a number of natural remedies that can effectively diminish COX-2 and provide safe and effective relief.
PAIN Herbal helpers to ease the “ouch”
Whether it’s a headache, sore muscles, or stiff, achy joints, when pain strikes, life suddenly seems to stop. So you may reach for an aspirin, or maybe some ibuprofen or naproxen. But, while over-the-counter and prescription pain relievers can temporarily interrupt pain, most come with undesirable, even dangerous, side effects—and some may actually worsen the problem by inhibiting the healing process. For most people, pain is occasional and fleeting. But for anyone suffering from arthritis, back pain, or other types of chronic pain, even everyday tasks can be challenging. In fact, one study that appeared in the Journal of the American Geriatrics Society noted that people in their 50s who suffer from chronic pain can have the physical limitations of pain-free people in their 80s! Regardless of the type of pain you have, relief doesn’t need to depend 18
THE DYNAMIC DUO If you are dealing with acute pain or a chronic ailment, these two essential pain-relieving herbs can’t be beat.
Curcumin. Whether it’s your
on popping handfuls of potentially harmful medications. Instead, making a few simple lifestyle changes and adding targeted supplements can quell inflammation and help resolve the root cause of your misery. But the first step in alleviating pain is to understand what’s behind the “ouch” factor.
THE ANATOMY OF PAIN When you experience pain, sensory receptors (which are located all over your body, especially in your skin, the
joints, your lower back, or overworked muscles, curcumin—the highly pigmented compound from the curry spice turmeric—can effectively address both pain and inflammation. With a long history of medicinal use in both Ayurvedic and Traditional Chinese Medicine, curcumin is a safe and effective alternative to NSAIDs and other pain medications. Studies show that curcumin helps stop inflammation and manage pain through multiple pathways. It does this by suppressing cytokines, which are substances secreted by the immune system that play a part
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in inflammation. Curcumin also downregulates the COX-2 enzyme. Because of these dual actions, a growing number of athletes are turning to curcumin to tame postworkout muscle pain. However, much of the research into curcumin’s painrelieving powers center around the compound’s ability to ease arthritis pain. Two studies that followed 150 osteoarthritis sufferers found that a daily dose of curcumin significantly reduced painful symptoms by 58 percent and improved the ability to walk within three to eight months. One of these studies also showed a dramatic reduction in chronic inflammation. Unfortunately, curcumin is very poorly absorbed into the bloodstream. It’s also rapidly metabolized in the gastrointestinal tract and quickly eliminated by the body. Until recently, this meant that extremely large amounts of curcumin needed to be consumed to get any benefit. However, researchers have discovered that combining curcumin with ARturmerone—a proprietary formula known as BCM-95—can greatly enhance both the absorption and bioavailability of curcumin. Research in the European Journal of Physical and Rehabilitation Medicine reports that when osteoarthritis patients took a supplement containing BCM-95, both their pain and their range of motion improved. Plus, the researchers noted a significant improvement in inflammation markers. In another study referenced in the journal Pain and Therapy, curcumin even proved effective in relieving hard-totreat neuropathic pain.
Boswellia. Prized since biblical times, boswellia is often used to support
joint health. The key to boswellia’s effectiveness is boswellic acids shown in preliminary studies to modulate inflammation. The most important of these acids is acetyl-11-keto-betaboswellic acid (AKBA), which has the unique ability to inhibit a pro-inflammatory enzyme called 5-lipoxygenase (5-LOX). Not only has boswellia withstood the test of time, there is strong scientific evidence supporting its use. In one doubleblind, placebo-controlled study, patients with joint pain were given either boswellia or a placebo for eight weeks. By the end of the study, those taking the herb not only reported a significant reduction in pain and inflammation, they also experienced an increase in flexibility and walking distance.
IS IT ACUTE PAIN OR CHRONIC PAIN? Acute pain is a temporary event, lasting only until the cause of the pain is removed or the underlying damage has healed. Pinpricks, bee stings, cuts, and stubbed toes fall into this category. But some conditions like osteoarthritis, peripheral neuropathy, or cancer can cause chronic pain that can last for years. Chronic pain can also be idiopathic, which means that it has no identifiable underlying cause.
Fortunately, a unique form of the herb, known as BOS-10, has been created that is standardized to include at least 10 percent AKBA. This makes it significantly stronger—up to 10 times more effective than unstandardized boswellia.
BACK ATTACK! Of all the different types of pain you can experience, back pain is among the most common. Whether it’s from an injury or from overuse, a combination of curcumin and boswellia is a great place to start. Add devil’s claw and white willow to the mix and you’ve got a winning remedy for lower back pain.
Devil’s Claw. This African herb has
been used for centuries to effectively relieve both pain and stiffness. Devil’s claw has been shown to inhibit inflammatory enzymes, which can help stop the deterioration of the joints seen in those with arthritis. Clinical trials have found that a daily dose of devil’s claw results in significantly less lower back pain and a marked improvement in mobility. And unlike pharmaceuticals, the study participants didn’t experience any side effects. Other research shows that devil’s claw can also strengthen the extracellular matrix that acts like a shock absorber between the vertebrae by an average of 38 percent. Devil’s claw also boosts hyaluronic acid synthesis in chondrocytes, which are the cells that produce and maintain the natural cushioning cartilage between your vertebrae. Just make sure to check the label before choosing a supplement. Many extracts are only standardized to two percent harpagosides, which is the plant’s key compound. The most effective extracts are standardized to 20 percent. 19
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4 WAYS TO MANAGE PAIN
ADOPT AN ANTIINFLAMMATORY DIET. Eat plenty of
antioxidant-rich fruits and vegetables as well as omega-3 fatty acids found in cold water fish like salmon, tuna, sardines, and mackerel. Just be careful with tuna as it may contain high levels of mercury.
GET ENOUGH SLEEP. Aim for seven to nine hours of shuteye each night. If pain is keeping you up at night, try taking the sleep-regulating hormone melatonin.
Often called nature’s aspirin, white willow bark contains salicin, the natural inspiration for aspirin. Salicin is responsible for lowering those prostaglandins that can cause inflammation, as well as aches and pains. Besides salicin, willow bark includes a combination of polyphenols that contribute to its pain-relieving properties. Look for a white willow bark extract standardized for at least 30 percent salicin.
HEADING OFF HEADACHES Severe headaches and migraines can leave you in agony, but even a mild 20
WORK OUT YOUR PAIN. Exercise
stimulates the release of endorphins—those feel-good chemicals that can help ease pain. Just don’t overdo it. Talk with your doctor about the best approach for you, and make sure to increase your physical activity gradually.
headache can be painful enough to negatively affect your life. If you are a frequent victim of head pain, these two common nutrients can help!
Magnesium. If headaches seem to occur often, it’s likely you’re not getting enough magnesium. Deficiency is particularly evident in women who suffer from menstrual migraines. While intravenous magnesium has been shown to stop migraines or reduce their severity, oral magnesium has been deemed effective at preventing migraines. Magnesium is particularly appealing as a preventive measure against headaches because of its solid safety record. As a bonus, this multi-
Pain can make you stressed—and stress can make pain worse! Relaxation techniques like deep breathing, meditation, and guided imagery can help manage both your stress and your pain.
tasking mineral also eases muscle aches and can help to soothe you to sleep thanks to its relaxing properties.
B Vitamins. This family of essential,
water-soluble vitamins can ease headaches in several ways. Taking 400 mg of vitamin B2 daily has been shown to ward off migraines, and vitamin B6 was found to help prevent menstrual headaches. A Cambodian study looked at women who experienced headaches while using oral contraceptives and concluded that those who took vitamin B6 reported fewer headaches. For best results, look for a formulation using the active form of B6, known as P-5-P (pyridoxal 5’-phosphate). Another trial found that supplementing with a combination of folic acid, B6, and B12 reduced migraine disability from 60 percent to 30 percent after six months.
Tired Easily overwhelmed Muscle weakness Crave salty food Startle easily Less energy after exercise
RELAX. RECHARGE. RENEW with Adrenaplex ! Â®
21 EuroPharmaUSA.com *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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first step is to make sure the product you choose for your best friend starts with North Atlantic salmon.
Remember These “P” Words
In addition to choosing a supplement sourced from Atlantic salmon, it’s also smart to look for an omega-3 product that includes phospholipids and peptides. The inclusion of these critical cellbuilding nutrients are the assurance that you’re giving your dog a high-quality, pure, effective omega-3 supplement. Here’s a basic overview:
• Phospholipids help your dog’s body absorb and use omega-3s efficiently. They also protect the mitochondria in the cells from oxidative damage. In addition, phospholipids play a role in helping the brain’s neurons fire properly with the added bonus of supporting mood, memory, attention, and focus— all desired qualities for trainability.
FOR YOUR DOG
by Carrie Donahue, DVM
• Peptides are amino acids that protect the delicate blood vessels in the body including blood vessel growth in the eyes and brain. Fishing for a way to provide your dog with safe support for a healthy brain, heart, and eyes? Your first thought is likely focused on omega-3s. Like humans, omega-3 fatty acids are not made by a dog’s body. Instead, they must be obtained from diet or supplements. But, while a fish oil supplement may seem like an automatic solution, there’s more to consider before you buy. Where the omega-3 in that supplement comes from and how it’s extracted can make a huge difference in the benefits it provides to your pup. You may unknowingly be giving your dog a highly refined product that doesn’t have the intact molecular structure needed to promote good health. Rancidity, harsh extraction chemicals, deodorizing, and poor absorbability are also common issues with many fish and krill oils. Instead, look for an omega-3 supplement derived exclusively from the heads of Atlantic salmon and extracted using natural enzymes 22
instead of chemicals. This approach to omega-3 supplementation keeps the molecular structure intact and provides a clean, concentrated, and bioavailable combination of beneficial eicosapentaenoic acids (EPA) and docosahexaenoic acids (DHA).
One Fish, Two Fish
Starting at the basics, it’s important to first pay attention to the source of fish for your pet’s omega-3 supplement. Many companies don’t use the best source of high-quality omega-3s, but instead extract oil from the skin and bones of sardines and anchovies. To compound the problems of rancidity and toxins— always a possibility with fish oil—they use harsh extraction chemicals. This can result in damage to the molecular structure of the omega-3s. In an effort to make a more palatable and less smelly product, these harsh treatments ultimately backfire and result in an end product with undesirable residue. Your
Omega-3 benefits go beyond the brain. Another well-established target is your pet’s cardiovascular system. Studies show that omega-3s decrease triglycerides and increase HDL while also reducing systemic inflammation— all things that add up to good overall heart health for your dog. Other studies suggest that omega-3s also help maintain joint health, bone mineral density, and healthy skin. From head to paw, the right omega-3 supplement can play an important role in maintaining your furry friend’s health for a lifetime.
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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CONFIDENCE Helps maintain healthy heart and arteries*
Fights oxidative damage from free radicals*
Supports healthy blood pressure levels*†
Supports healthy eyes*
Protects skin from the effects of aging*
Promotes focus and concentration*
One of the reasons I use French is Grape Seed VX1 in my research . its purity and increased absorption
— Ajay Goel, PhD,
professor and research director
Looking for a grape seed extract that can provide amazing heart support, cellular protection against oxidative stress, and more? At Terry Naturally®, we make it easy for you to choose high quality, effective products because that’s all we make. French grape seed extract VX1® found in Clinical OPC® is made of highly absorbable, tannin-free OPCs that are bursting with antioxidants to support optimal health.* This amazing VX1 extract is also now the subject of published studies! While other grape seed products on the market are adulterated with cheap ingredients that can fool those who don’t test carefully, Clinical OPC is the real deal. Our French grape seed extract VX1 is tested, verified, and NEVER adulterated—guaranteed. You can’t go wrong with Clinical OPC. †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 DISEASE.
EuroPharmaUSA.com MONEY-BACK GUARANTEE 23
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brown some chicken or sauté pasta primavera-worthy veggies, it definitely got the job done. Fast forward to the 21st century. The variety of oils has exploded far beyond that bottle of Wesson oil or that can of Crisco as consumers continue to expand their culinary boundaries and focus on wholesome foods. But with so many choices, what are the healthiest cooking oils? To provide answers, here’s our guide to the good, the bad, and the ugly.
The Problem with Processing
All oils go though some processing, even if it’s just pressing or filtering. But unlike extra virgin olive oil or unrefined coconut oil, vegetable- or seedbased cooking oils are typically subjected to a massive amount of manipulation. Adding insult to injury, unless your oil is labeled as “virgin” or “cold” or “expeller” pressed, it was likely extracted using the solvent n-hexane, a nervous system toxin derived from petroleum. Once extracted, the oil is then refined, bleached, and deodorized. While this process creates a clear, odorless oil with a neutral taste, it removes valuable nutrients. Fortunately, you can find healthy minimally processed oils that work to meet all your cooking needs.
The best and worst oils for good health by Rebecca Snow, MS, CNS, LDN, RH(AHG)
B ack in the 1960s and 70s, choosing
a cooking oil typically meant grabbing one of a handful of “vegetable oils” off the grocery store shelf. While no one was really sure what vegetables the oil was made from, when you needed to
Oils to Embrace, Oils to Avoid The granddaddy of healthy oils, extra-virgin olive oil (EVOO) is a monounsaturated fat shown to
support overall heart health. Many of EVOO’s benefits are due to its 30+ phenolic compounds that reduce oxidative stress in the body. Research also shows that EVOO acts as a powerful anti-inflammatory. But EVOO isn’t the only cooking oil that’s good for you. Avocado oil is packed with healthy monounsaturated oleic fats and 17 key vitamins and minerals. A number of studies show that it can help lower blood pressure, improve cholesterol, ease arthritis symptoms, and boost nutrient absorption. Saturated fats, like those in butter, ghee, and coconut oil, also provide healthy nutrition. Butter and ghee are high in fat-soluble antioxidants, vitamin K, conjugated linoleic acid (CLA), and butyrate. Coconut oil is high in medium chain triglycerides (MCT) that provide the brain and body with quick energy. All three of these unique saturated fats also raise HDL cholesterol levels in the blood, which is thought to reduce cardiovascular risk. “Vegetable” oils, on the other hand, are typically high in pro-inflammatory omega-6 fatty acids. While omega6s are fine in small amounts, most Americans consume 15 times more of them than their anti-inflammatory omega-3 cousins. Another strike against seed oils is that most come from genetically modified crops. The top three oils to avoid are canola oil, corn oil, and soybean oil. It’s also smart to sidestep grapeseed, safflower, sunflower, and other seed oils as they are extremely high in omega-6 fatty acids and prone to oxidation, which creates free radicals that contribute to cellular damage.
Smokin’ Knowing the smoke point of various cooking oils can prevent the formation of free radicals and help protect the flavor of your finished dish. Here’s our handy cheat sheet: 24
Avocado Oil SMOKE POINT: 271º C / 520º F
SMOKE POINT: 177º C / 350º F
Coconut Oil SMOKE POINT: 177º C / 350º F
Extra-Virgin Olive Oil SMOKE POINT: 160º C / 320º F
SMOKE POINT: 252º C / 485º F
Go Beyond Krill and Fish Oil VectomegaÂ® 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 bio-active peptides EPA/DHA in the exact ratio required by the body Free from rancidity Freeze dried for longer shelf life Patented process
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EuroPharmaUSA.com *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE
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After a long, cold winter, it’s hard not to get excited about spring’s bounty of fresh veggies and herbs featured at your local farmers’ market. With artichokes, baby carrots, new potatoes, peas, radishes, and more readily available, there’s no better season to eat your veggies!
Transform your fresh produce finds into springtime sensations
ROASTED BEET AND CARROT SALAD SERVES 4
For the salad
1 pound baby beets, peeled and cooked
1 pound baby carrots, peeled 1 tablespoon extra-virgin olive oil 2 cups fresh arugula For the dressing Juice of 2 lemons ¼ cup extra-virgin olive oil 2 tablespoons honey 1 tablespoon fresh thyme, chopped 1 teaspoon Dijon mustard 1 garlic clove, minced 26
Roasting brings out the natural sweetness in the beets and carrots while the arugula provides a peppery counterpoint for your palate. Bonus? This colorful salad is as nutritious as it is delicious, providing a concentrated source of vitamins, minerals, and phytonutrients.
Preheat oven to 425°F.
Slice beets into ⅛-inch rounds, then slice each round in half. Cut carrots in half vertically. Place beets and carrots on a foil-lined rimmed baking sheet and toss with olive oil. Bake for 15 minutes or until carrots start to curl. While the vegetables are roasting, place all the dressing ingredients in a small bowl and whisk to combine. Set aside. 3
Remove beets and carrots from the oven and cool for 10 minutes. Arrange arugula on a large platter. 4
Place the beets and carrots on top of the arugula. Drizzle with the dressing and serve. 5
You can prepare the dressing, beets, and carrots the day before and store in the refrigerator. Combine with arugula just before serving and enjoy! NOTE:
Per serving: Calories 182; Total Fat 11g; Carbs 22g; Protein 1g; Sodium 102mg; Sugar 17g
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ROASTED BROWN BUTTER RADISHES
Rich in antioxidants, this traditional French artichoke dish is delicious over or alongside some roasted chicken or fish. It’s equally good served warm or at room temperature.
Think radishes are only destined for your salad bowl? Think again! This alkalizing low-carb side is as unexpected as it is delicious.
1teaspoon extra-virgin olive oil
1 pound radishes, scrubbed, tops removed
FRESH FENNEL SLAW SERVES 4-6
Fiber-rich fennel packs a heart-healthy punch of potassium, magnesium, niacin, folate, and vitamins C and B-6. If you’ve never tried this licorice-scented veggie, don’t wait! This easy slaw is a great introduction. 1 large fennel bulb ½ teaspoon liquid stevia 2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
¼ cup avocado oil
1 large onion, thinly sliced 3 cloves garlic, minced
Salt and pepper to taste
1 teaspoon fresh thyme
2 tablespoons unsalted butter, preferably pastured
1 tablespoon fresh mint, chopped
1 bay leaf 12 ounces frozen artichoke hearts ½ cup dry white wine
2 tablespoons fresh parsley, minced
½ cup vegetable broth
2 teaspoons drained capers
Zest from one fresh lemon ¼ cup minced parsley Heat the oil in a large skillet over medium-high heat. Sauté the onions with a pinch of salt until the onions are translucent. Add the garlic, thyme, and bay leaf and cook for 30 seconds. 1
Add the artichoke hearts, wine, and broth and bring to a boil. Reduce to a simmer, cover, and cook for 5-7 minutes or until artichokes are tender. 2
Uncover and allow the liquid to reduce slightly. Stir in the capers, lemon zest, and parsley. Adjust seasoning if needed and serve. 3
Per serving: Calories 111; Total Fat 3g; Carbs 17g; Protein 4g; Sodium 127mg; Sugar 3.6g
Preheat oven to 450°F.
Cut the radishes in half. Place on a rimmed baking sheet with the oil, salt, and pepper. Toss to coat and arrange the radishes cut-side down. Roast for 10-12 minutes or until crisp-tender. While the radishes roast, melt butter in a large skillet over medium heat. Stir periodically until the butter is slightly browned, being careful not to burn. Remove from heat. 3
Remove the radishes from the oven and transfer to a serving bowl. Drizzle the browned butter and parsley over the radishes and toss to combine. 4
Per serving: Calories 99; Total Fat 9g; Carbs 4g; Protein 1g; Sodium 45mg; Sugar 2g
½ teaspoon Dijon mustard
2 teaspoons shallot, minced Using a mandolin or sharp chef ’s knife, cut the fennel into ⅛-inch slices, beginning at the bottom of the bulb. Mince a bit of the fennel fronds as well. Place in a large bowl with the minced shallot and set aside. 1
For the dressing, combine the lemon juice, stevia, mustard, and mint in a blender. Pulse briefly to combine. With the motor running, slowly add the oil and blend until smooth. 2
Toss the dressing with the fennel and shallots until mixed well. Chill for at least one hour, covered, before serving. 3
Per serving: Calories 112; Total Fat 11g; Carbs 4g; Protein 1g; Sodium 61mg; Sugar 2g
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Spotlight MAGNIFICENT MAGNESIUM It’s tough to overestimate just how much we need magnesium. In fact, this important mineral plays a key role in over 300 biochemical reactions in the body. But there’s a good chance you’re not getting enough magnesium from your diet alone—and that makes supplementation essential.
Half of all migraine sufferers have magnesium deficiency. Clinical studies show that pretreatment with magnesium reduces migraines in children and actually stops them in adults.
A magnesium deficiency can make you more susceptible to the effects of chronic stress. Stress sends your adrenal and pituitary glands into overdrive, leaving you feeling exhausted and less able to cope.
MAXIMIZE MAGNESIUM’S BENEFITS
Up to 80 percent of the population may be magnesium deficient. This critical mineral provides energy for our cells, helps our muscles recover after heavy exercise, assists with thyroid metabolism, promotes clear thinking, and so much more! But because magnesium has been depleted from the soil and is often stripped from foods during processing, it’s commonly in short supply in our diets.
Magnesium is critical for a healthy cardiovascular system. A large populationbased study of over 9,000 participants in the Netherlands found that without enough magnesium, arteries thicken and the tone and overall health of blood vessels decline. The good news? Other research shows that getting enough of this key mineral promotes healthy, flexible arteries regardless of age or weight, and that can ultimately lead to better blood pressure and less strain on the heart. Another reason to up your intake? A Finnish study discovered that, because of magnesium’s essential relationship to cellular energy and heart rhythms, low levels are also a risk for heart failure in men.
Magnesium enhances physical performance. Studies show that adequate magnesium levels help athletes score big in strength and movement tests, including trunk flexibility, rotation, and jumping. On the flip side, moderately low magnesium levels can have ill effects on nerve transmission—and that can lead to disturbances in the way your muscles contract and relax. That’s why one common sign that you need more magnesium is muscle cramps.
For the best absorption and benefits, check the label for the magnesium bisglycinate form.
Magnesium reduces the markers of inflammation. A clinical study of middle-aged men with chronic inflammatory stress and low magnesium levels saw an improvement in their C-reactive protein scores and experienced better sleep following magnesium supplementation.
The most bioavailable form of magnesium is bound or chelated to the amino acid glycine. Glycine helps shepherd the mineral through the intestinal wall so it can be readily used by the body’s cells. How much should you take? The typical minimum dose ranges from 300 to 400 mg daily for adults.
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KNOWLEDGE IS POWER, ESPECIALLY FOR YOUR
Get Answers at LISTEN! Terry Talks Nutrition—a live internet radio show Sat. and Sun. mornings 8-9 am (CST) at TerryTalksNutrition.com or listen to past shows anytime. Listen to podcasts in iTunes: TerryTalksNutrition
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Discover answers on a wide variety of topics including: CBD and Hemp, Curcumin and Cancer, Thyroid and Adrenal Problems, Diabetes, Cholesterol, Aging, Weight Management, Natural Pet Health, and so much more!
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MEDICINE CHEST Curcumin:
This powerful compound from the turmeric plant is a remarkable anti-inflammatory shown to benefit numerous health conditions. But its rise in popularity has also produced some misunderstandings about which type of curcumin is best. The problem with most curcumin supplements is that they are very poorly absorbed by the body. One exception to this is a special form of curcumin that has been blended with AR turmerones—BCM-95. The result is a considerably more absorbable curcumin boasting powerful anti-inflammatory properties. Studies back up this unique type of curcumin’s ability to address a number of health problems. Take
When working properly, inflammation is part of the body’s immune process, helping to heal injuries and fight off pathogens. But if you have too much of a good thing—which is what happens when there is excessive or chronic inflammation—a destructive cycle of damage occurs that has been linked to nearly every disease. The good news? There are powerful, clinically proven interventions that can reduce unhealthy inflammation naturally.
rheumatoid arthritis (RA) as an example. In a human trial, a daily dose of this enhanced form of curcumin was compared to diclofenac, a popular prescription arthritis drug. The results? The enhanced curcumin worked as well as the drug in reducing RA disease activity. Another study showed comparable pain-relieving activity when pitted against a standard dose of acetaminophen. Other studies report that this same curcumin worked just
Ginger: There’s more to this relative of the turmeric plant than its role in gingerbread. The oil from the bulbous part of the plant rhizome is highly valued as a natural medicine. The primary compounds, called gingerols and shogaols, provide the most benefits. As an anti-inflammatory, ginger optimizes the cell’s protective abilities. It has been shown to reduce delayedonset muscle pain after intense physical activity. Ginger also has anti-inflammatory effects when it comes to cardiovascular disorders, diabetes, and gastrointestinal health. Standardized ginger extract has been found to significantly impact the symptoms of osteoarthritis (OA) of the knee. A highly versatile antiinflammatory, ginger fights the oral 30
as well as a popular depression drug in patients with major depressive disorder. From Alzheimer’s disease to arthritis, and many other diseases, superior absorption curcumin is making major strides in helping people deal with chronic inflammation.
pathogens involved in periodontal disease, too. Combining ginger oil with turmeric essential oil through a supercritical CO2 extraction is another reliable way to fight inflammation.
Omega-3s are healthy polyunsaturated fats, highly valued for their anti-inflammatory capabilities. That’s especially true for heart, brain, and skin health. But where your omega-3s come from can make all the difference in the benefits they provide. Most fish oils are derived from anchovies or sardines, yet these fish oil supplements, as well as those made from krill, are subject to variants in oil quality and rancidity. A better option is a phospholipid-bound omega-3 fatty acid supplement from Atlantic salmon. It’s not a fish oil, but rather a bioidentical extract with the added benefits of phospholipids—a type of lipid that helps your body absorb and use omega-3s. An omega-3 supplement that also contains peptides—short chains of amino acids—protects delicate blood vessels in the brain by fighting oxidative damage.
Boswellia: Boswellia is one of nature’s most powerful anti-inflammatory weapons. A resin from the frankincense tree, this amazing compound has been shown to combat pain, protect the cardiovascular system, improve some digestive diseases, relieve respiratory distress, and prevent tumors. Long revered by herbalists, clinical studies explain why boswellia is such powerful medicine. Able to exert a multitude of therapeutic effects throughout the body, the boswellic acids in the herb effectively extinguish inflammation in a specific pathway called 5-LOX. The most active of these boswellic acids is Acetyl-11keto-B (AKBA). For respiratory ailments, boswellia can open airways, reduce bronchial and sinus swelling, and lessen allergy symptoms. This was shown in a double-blind, placebo-controlled clinical trial involving 40 patients who had bronchial asthma. Those taking 300 mg of boswellia three times a day for six weeks
experienced a 70 percent improvement, while those taking the placebo only showed a 27 percent improvement. Boswellia is also effective for patients dealing with IBS, Crohn’s disease, and ulcerative colitis. In fact, researchers found it to be as effective as some prescription drugs, without the side effects. Looking for even more antiinflammatory power? Because of boswellia’s ability to treat pain, it’s a great herb to combine with curcumin. This dynamic duo can reduce the activity of inflammatory pathways in the body. In one clinical trial the combo was deemed superior to the prescription drug celecoxib for arthritis pain. But to get these benefits, choose a boswellia supplement that is standardized to provide at least 10 percent AKBA.
Grape Seed Extract: Some people think that a glass of wine provides them with the same benefits they would get from a grape seed extract supplement. Sadly, that’s not the case. Grape seed extract contains potent antioxidants called oligomeric proanthocyanidin complexes or OPCs for short. But here’s the catch—not all of the OPCs in grape seed extract are beneficial. Only small OPCs can be easily absorbed and provide multiple benefits for the body. Tannins (the compounds that make wine “dry”) are also OPCs but they are too big to be absorbed. That’s why you have to be a smart consumer when it comes to choosing a grape seed extract. Some supplements contain only tannins and, as a result, cannot be absorbed. Small OPCs are water-soluble and highly bioavailable—and that’s precisely what works to make a difference. A French grape seed extract with small OPCs has been shown to provide strong anti-inflammatory activity that is useful in reducing high blood pressure, supporting cardiovascular health, protecting against the damage caused by diabetes, and as a weight loss aid. Grape seed extract also acts as a neuroprotector to prevent cognitive loss, including slowing Alzheimer’s progression, and has been proven in studies to work as a potent ally in cancer prevention. Tannins may not be the only problem with grape seed extract products. Some manufacturers use red peanut skins as a substitute for grape seeds. Check labels to ensure your grape seed extract hasn’t been adulterated. When you want the true antiinflammatory power of a tannin-free grape seed extract, choose a French grape seed extract standardized to contain only small OPCs from a company you trust. 31
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.
Boswellia: More Pathways, More Potential
THE STUDY ABSTRACT:
Neuroprotection by acetyl11-keto-β-Boswellic acid, in ischemic brain injury involves the Nrf2/HO-1 defense pathway. Stroke is a complex disease that involves oxidative stress-related pathways in its pathogenesis. The nuclear factor erythroid-2-related factor 2 (Nrf2)/heme oxygenase-1 (HO-1) pathway has been considered a potential target for neuroprotection in stroke. Acetyl-11-keto-β-Boswellic Acid (AKBA) is an active triterpenoid compound from the extract of Boswellia serrata. The present study was to determine whether AKBA, a novel Nrf2 activator, can protect against cerebral ischemic injury. The stroke model was produced in Sprague-Dawley rats via middle cerebral artery occlusion. To model ischemia-like conditions in vitro, primary cultured cortical neurons were exposed to transient oxygen and glucose deprivation (OGD). Treatment of AKBA significantly reduced infarct volumes and apoptotic cells, and also increased neurologic scores by elevating the Nrf2 and HO-1 expression in brain tissues in middle cerebral artery occlusion (MCAO) rats at 48 hours post reperfusion. In primary cultured neurons, AKBA increased the Nrf2 and HO-1 expression, which provided protection against OGD-induced oxidative insult. Additionally, AKBA treatment increased Nrf2 binding activity to antioxidant-response elements (ARE). The protective effect of AKBA was attenuated by knockdown of Nrf2 or HO-1. In conclusion, these findings provide evidence that AKBA protects 32
neurons against ischemic injury, and this neuroprotective effect involves the Nrf2/HO-1 pathway. Source: Ding Y, Chen M, Wang M, et al. Sci Rep. 2014 Nov 11;4:7002.
WHAT IT MEANS TO YOU:
The Ayurvedic herb, Boswellia serrata, also commonly known as frankincense, is already well regarded for reducing inflammation along 5-Lipoxygenase (5LOX) pathway. 5-LOX inflammation is associated with rheumatoid arthritis, respiratory conditions, and digestive diseases, and it is difficult to control, even by other powerful nutrients and prescription drugs. This research shows that even though botanicals have been used in multiple ways traditionally for centuries, they still yield many surprises. While working along the 5-LOX pathway is valuable, boswellia is far from being a one-note botanical. The study showed that it also may protect the brain in cases of stroke by working through a lesser-known pathway called nuclear factor erythroid 2-related factor 2, or simply Nrf2. (You can pronounce it “nerf-two”). The Nrf2 pathway appears to be intensely connected to your body’s own defense systems, and has been cited as a possible therapeutic target for everything from diabetes,
cancer, and various inflammatory conditions. Activating Nrf2 may be one of the most important things you can do to slow the aging process and fend off a variety of diseases. Aside from boswellia and other botanicals, traditional diets, including the Mediterranean, Okinawan, and Paleolithic are rich sources of Nrf2boosting nutrients. The compound in boswellia that shows the most potential here is acetyl11-keto-β-Boswellic acid (AKBA). But before you pick up a boswellia supplement to keep your brain functioning well or reduce the risk of cognitive damage, be aware that finding a consistent level of AKBA can be a challenge. Look for one that is specially standardized to provide at least 10 percent of the compound. It doesn’t have to be artificially spiked— there are other valuable components of boswellia, too—but it should also have reduced levels of beta-boswellic acid, which can be pro-inflammatory, and would undermine your efforts to age healthily.
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