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with Gabby Bernstein

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F rom Judgment to Happiness

GHL talks with Gabrielle Bernstein. 24

 Bumper Year for A Lyme Disease

Nutrients to protect against this seasonal foe. 28 The Opioid Epidemic Finding natural solutions to this deadly crisis.








News You Can Use


Research Roundup


Good Thoughts


3 Superstar Nutrients for Pregnancy Smart nutrients for a smarter baby.

42 Salad Days Crave-worthy new spins on your summer salad.


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Want to Lose Weight?

Ditch dieting and focus on health. 18


Sight Savers

Nutrients to protect aging eyes. 34


42 54

50 50


Into the Wild

Discover the physical and mental benefits of hiking. 54


Natural Antidotes for Stress and Anxiety 5 herbs to foster calm.


Summer Joint Health



Sidestep summer flu, support healthy legs.

Tips to keep your pet playfully pain-free. BEAUTY

9 Easy Steps for Healthy, Hydrated Skin Lock in skin’s moisture inside and out.


Expert Answers to Your Health Questions



Crazy for Nuts

These small snacks pack powerful nutrition. 5

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What is it about summer that makes us feel more relaxed? Maybe it’s simply the warmer weather or the long, lazy days. But as enjoyable as summer can be, the season also carries its own set of unique health concerns. One that’s become more common, whether we are trekking through the woods or simply enjoying a picnic in the park, is an increased risk of Lyme disease. First identified in 1975, conventional medicine has few answers for this often misdiagnosed disease. But there are natural ways to defend yourself against Lyme disease. Check out page 24 for several of the most effective. Summer can also have us thinking about our weight. Thanks to the media heralding bikini season at every turn, it’s easy to fall into the fad diet trap. But, as you’ll learn on page 12, these trendy diets aren’t sustainable and they certainly aren’t healthy! If you’re looking for lasting weight loss and better health, our step-by-step guide will help you reach your goals and ditch the self-criticism so common to the diet culture. And speaking of being judgmental, whether we are critical of ourselves or others, judgment is something that many of us do, often subconsciously. Some of it is simply human nature— it’s part of our survival instinct. Yet too much judgment—especially self-judgment—can be a negative thing. Criticizing others or ourselves leads to negativity, self-doubt, and anxiety. Over time, that can even have a negative impact on our cardiovascular and immune systems, not to mention our self-esteem. And according to Gabrielle Bernstein, author of Judgment Detox, this can prevent us from leading the lives we truly deserve. Check out our interview with her on page 20 for ways to break the judgment cycle and for her tips on creating a healthy, fulfilling life. In this issue, we also take a serious look at addiction and the opioid epidemic that has gripped America. Opioids—often prescribed after surgery or to treat a simple injury—can quickly take over your life, resulting in dire and potentially deadly consequences. But these narcotics aren’t necessarily the best way to alleviate pain. Instead, we offer a number of safe solutions that effectively ease both acute and chronic pain while sidestepping addiction. We’re also rounding out our summer issue with nine easy ways to ensure glowing skin all season long, salads to keep you cool and well-nourished, the top nutrient picks for a healthy pregnancy, natural ways to counteract stress, and more. So kick off your flip flops, pour a cold drink, and explore all the wonderful ways this issue of Good Health Lifestyles can make your summer better . . . naturally! Be well,






Juanita Deterding Rami Jett Stan Daniels CONTRIBUTING WRITERS

Rebecca Snow Kim Henderson Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Carrie Donahue Carol Ann Weber Dr. Robert Corish COVER PHOTOGRAPHY


10040 W. Cheyenne Avenue Suite 170-161 Las Vegas, NV 89129 PUBLISHER

FreshLife Media

View ALL ISSUES on GHL257_07_2018

Published quarterly 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.







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Health News You CanGood use TM


StrawberrieS give BraiN BeNefits

Ripe, juicy strawberries are a summertime treat. But now scientists at the salk Institute for Biological studies have discovered a natural compound in the bright red fruit that protects the brain against the cognitive decline that often comes with aging. The study focused on one antioxidant compound in the berries called fisetin that researchers say reduces stress markers and inflammation in the brain. and that, they speculate, may diminish agerelated memory loss and could even play a role in lowering the risk of dementia and alzheimer’s disease. Who knew that noshing on this luscious fruit was such a smart idea? But remember, when buying strawberries, choose organic since conventional berries top the list as the most heavily sprayed with toxic pesticides. Currais A. Fisetin reduces the impact of aging on behavior and physiology in the rapidly aging SAMP8 mouse. The Journals of Gerontology. 2017;DOI:10.1093/gerona.glx104.

PumP uP Your ProteiN

As you age, your muscles can lose strength and mass—even if you’re active. While protein is an essential part of maintaining strong and healthy muscles, many people only eat protein-rich foods at lunch and dinner. That may not be enough to counteract the effects of age-related muscle decline. But including protein in all three of your daily meals may help to preserve strength and mass as you age. According to data from the NuAge cohort study, which followed more than 1,700 people for three years, the participants who balanced their protein intake throughout the day had more muscle strength than those who consumed less in the morning and more during later meals. Chevalier S. Relation between mealtime distribution of protein intake and lean mass loss in free-living older adults of the NuAge study. The American Journal of Clinical Nutrition. 2016; 104(3): 694-703.



the number of adultS aged 18 and over who curreNtly have asthma. Summary Health Statistics Tables for U.S. Adults: National Health Interview Survey, 2015.

hot tea to PreveNt Glaucoma

Tea is the beverage that keeps on giving. With neuroprotective and anti-inflammatory properties, this wonder drink has already been linked to a lower risk of a variety of medical maladies like cancer, diabetes, and heart disease. Now, new findings in the British Journal of Ophthalmolog y suggests that a daily cup of hot tea could diminish the chances of developing glaucoma—a serious eye condition that damages the optic nerve. The researchers scrutinized data from 1,678 participants who had full eye exams as part of the National Health and Nutrition Examination Survey. After adjusting for outside influences like smoking and drinking, the tea drinkers had a 74 percent decreased risk of developing glaucoma. That wasn’t the case for other caffeinated beverages like coffee, iced tea, and soft drinks, or for decaffeinated tea. Wu CM. Frequency of a diagnosis of glaucoma in individuals who consume coffee, tea and/or soft drinks. British Journal of Ophthalmology. 2017; DOI: 10.1136/bjophthalmol-2017-310924. 8


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staNd uP to Slim down It’s estimated that Americans sit for about 13 hours a day— at work, commuting, watching TV, reading, and eating. Add another 8 hours sleeping and that’s over 20 hours that our bodies remain mostly still! Studies have linked all of this sitting to obesity, diabetes, and cardiovascular disease. But a recent study review in the European Journal of Preventive Cardiology found that simply standing instead of sitting for six hours a day countered weight gain and led to better overall health. In fact, the investigators discovered that standing burned 0.15 more calories per minute than sitting. That’s 54 extra calories a day, which translates to 5.5 pounds in a year. Saeidifard F. Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis. european Journal of preventive Cardiology. 2018; 204748731775218 DOI: 10.1177/2047487317752186.

Keep Your dna Zen

Meditation and yoga aren’t just calming, they can also “reverse” the molecular reactions in DNA that undermine good health. Research published in Frontiers in Immunology shows that people who regularly participate in mind-body habits like meditation, tai chi, and yoga experience a reduction in the key immune cells NF-kB and cytokines that spur a reversal of the pro-inflammatory genetic activity that is linked to inflammatory diseases like arthritis, depression, and even some forms of cancer. What better reason to make these relaxation practices part of your daily routine? Buric I. What is the molecular signature of mind-body interventions? A systematic review of gene expression changes induced by meditation and related practices. Frontiers in Immunology. 2017;8:670.

SaY nutS to cardiovascular disease Forget apples—a handful of nuts a day may do a better job of keeping the doctor away when it comes to heart issues. In a recent study published in the Journal of the American College of Cardiology, researchers noted that individuals who consumed five or more servings of nuts a week had a 20 percent lower risk of coronary heart disease, and a 14 percent decreased chance of cardiovascular disease than people who rarely or never ate nuts. What’s more, nuts make for a quick and healthy snack packed with protein, fiber, and healthy fats. Guasch-Ferré M. Nut Consumption and Risk of Cardiovascular Disease. Journal of the American College of Cardiology. 2017; 70(20):2519-2532. 10

15 in

AmeriCANs will develOp

skin cancer By The AGe Of 70.

Stern, RS. Prevalence of a history of skin cancer in 2007: results of an incidence-based model. Archives in dermatology. 2010; 146(3):279-282.

KeY vitamiN deficieNcies later in life

Seniors might not be getting all of the nutrients they need from the foods they eat. German researchers found that more than half of the 1,079 older adults participating in the KORA study had sub-optimal vitamin D levels. What’s more, 27 percent had vitamin B12 levels that were less than ideal, 11 percent had low iron levels, and 9 percent weren’t getting enough folate. These findings further underscore the importance of adding a daily multivitamin for nutritional support, especially later in life. Conzade R. Prevalence and Predictors of Subclinical Micronutrient Deficiency in German Older Adults: Results from the Population-Based KORA-Age Study. Nutrients. 2017; 9 (12): 1276.

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WANT TO LOSE WEIGHT? Focus on health and break the dieting cycle by Rebecca Snow, MS, CNS, LDN, RH(AHG)

It’s a unique time in history. Never before have humans been exposed to as much sugar, processed food, and caloric abundance as we are in the 21st century. Eating and storing fuel in times of food abundance and stress is what our bodies are built to do. But for most people in the U.S., we are in a state of constant abundance. As a result, the CDC estimates that 36.5 percent of Americans are obese. On average we make over 200 food decisions a day. We are influenced by the donuts in the company conference room, TV commercials, social gatherings, and free bread baskets at restaurants. People are also predisposed to mimic behaviors of others, driven biologically by mirror neurons. The portion sizes served in restaurants have increased dramatically in the last 50 12

years, often offering two to three times more food than what is actually needed for sustenance. Even our dinner plate has increased in size, making it more challenging for people to accurately judge healthy quantities of food. To make matters worse, the foods we are exposed to are dramatically different than the foods we ate 100 or 200 years ago. Refined grains and sugars account for 39 percent of the total calories that Americans consume. That’s not surprising since humans have an inborn biological drive to eat foods that are satiating, with a preference for sweet and fatty foods that activate the brain’s reward system. But high-glycemic, processed foods like bagels, fast foods, breads, desserts, crackers, and chips also drive insulin resistance, weight gain, and changes in the gut microbiome.

They also increase inflammation and are generally low in nutrients. Here’s what many diet gurus won’t tell you: Food is more than calories. It is communication. Food communicates to our body on a cellular level and can drive health or disease. A 100-calorie bowl of pretzels communicates something entirely different than a 100-calorie apple. We need to change the types of foods we eat in order to shift the metabolic set point that occurs as a result of a high-sugar, high-fat, and highly processed diet. Let’s flesh this out into some practical behaviors and simple strategies for healthy weight loss. These are not rules. These are practices and tools that you can use on your journey of selfexploration and health.

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1) Eat real, whole foods.

Do you need a label to know what you are eating? Then it is probably not a whole food. What are whole foods? They are vegetables, fruits, beans, nuts, seeds, meats, fish, and eggs. Become a savvy shopper. Learn to read labels for words you don’t recognize or unwanted ingredients like added sugar or trans fats. Packaging can try to trick you into thinking a food is whole when it is not.

half of your plate 2) Fill with vegetables.

I have had many clients lose weight with this one simple practice. It can be challenging at breakfast, but breaking away from the standard American breakfast and a little creativity makes it possible. Vegetables are the powerhouse foods of weight loss and optimal health. They are low-calorie but pack a punch of good anti-inflammatory and antioxidant compounds. Experiment with a variety of colorful vegetables, as well as spices and herbs that can excite the senses. Along with fat and protein, vegetables fill up the belly and improve satiety. They support a healthy gut microbiome and shift the makeup of gut bacteria away from species that are associated with obesity.



Diets are a temporary solution.

a healthy protein at 3) Choose each meal.

It is very important that you get protein at each meal. Protein helps with satiety and supports one’s metabolism. Protein also helps to balance the glycemic load of the meal. Eat a variety of proteins, from plantbased options such as beans and lentils to animal derived proteins such as pasture-raised meats, wild fish, pasture-raised chicken, eggs, and yogurt.


Diets don’t address the underlying reasons people overeat.


Diets often are a means to an end and don’t promote healthy eating behaviors.


Cutting calories drastically can slow metabolism.



Diets are conditional: “I will accept and love myself once I am thin.”

4) Fats are important too.

Fat is important for hormone synthesis, brain function, and satiety. But the fats we eat can either promote inflammation or reduce it. Americans tend to eat a very high ratio of omega-6 to omega-3 fatty acids. In order to shift this balance and thus reduce inflammation, choose healthy sources of fats such as olive oil, coconut oil, avocados, nuts and seeds, wild fish, pastured meats, and eggs. Minimize trans-fats, which are commonly served at restaurants. Aim to reduce or eliminate factory-farmed meats, as well as soy, sunflower, or canola oils commonly found in processed foods.

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5) Move your body every day.

Achieve this by exercising or increasing movement through daily living. Redefine physical activity to be an activity you enjoy such as taking a stroll with the dog, dancing, or walking your kids to school. Physical activity will improve your overall health, reduce insulin resistance, and boost metabolism. Lack of physical activity is a major roadblock for many aiming to lose weight. People can feel discouraged when they get started because they set their goals too high. Start small, such as a 15-minute walk daily. Dress warm for cold weather or walk indoors. Wear a pedometer or fitness tracker to motivate yourself with numerical goals. Try one of the many free apps and online programs. My favorites are Fitness Blender and The 7 Minute Workout.

7) Sleep.

Lack of sleep predisposes one to food cravings, in particular for high-sugar foods. Sleep deprivation can also predispose one to mood disorders, insulin resistance, and inflammation. Americans are generally sleep deprived, and even a 30-minute reduction in sleep each night can have negative consequences. If your diet is healthy and you are not losing weight then explore sleep and physical activity as your next areas of focus.

Invite friends to join you for a healthfocused potluck, find a walking buddy, or join a social media page where you can connect with like-minded people. Remember, we are social animals who are inclined to mimic behaviors in our social circle. It is important to connect with people who are also practicing health-positive behaviors.

The good news is that the attitude toward dieting and weight loss in America is changing. Even though the weight-loss industry was a 60 billion dollar industry in 2014, there is now a welcomed trend away from “dieting” and towards holistic living and health. If you are sick of yo-yo dieting, you are not alone. Focus on health and the weight loss will follow. 16

8) Connect with others.

6) Be mindful.

Slow down when you eat. Take a deep breath before taking a bite. Be aware of how different foods make you feel and what your body needs. Enjoy the process of eating. Try to avoid multitasking while eating so you are present. As Charles Eisenstein observed in The Yoga of Eating: Transcending Diets and Dogma to Nourish the Natural Self, “We overeat not because we enjoy food too much; it is because we don’t enjoy it enough.”

Rebecca Snow is an herbalist, nutritionist, and educator who has a private practice in Catonsville, MD. Rebecca was the founding director of the Master of Science in Nutrition & Integrative Health at Maryland University of Integrative Health, where she worked for 10 years in a variety of roles as faculty, clinic supervisor, and administrator. She is a Certified Nutrition Specialist through the Board for Certified Nutrition Specialists, a licensed nutritionist in the State of Maryland, and a registered herbalist with the American Herbalist Guild. You can find out more about the author at her site:

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SIGHT SAVERS Preventing macular degeneration naturally

As a growing number of Baby Boomers head into their golden years, many notice that their vision isn’t quite as sharp as it used to be. While a decline in visual acuity is normal once thye hit retirement, aging also puts them at greater risk of developing age-related macular degeneration (AMD). AMD affects the retina—the paper-thin tissue that lines the back of the eye—causing the cells in the macula to die. The macula is made of millions of light-sensing cells that enable the eyes to see detail and colors, and to see clearly in the center of our field of vision. As a result of this damage, AMD can destroy central vision and obstruct your ability to see the details of someone’s face or read a book or a road sign. And, since there is no cure, once the disease progresses there’s no turning back. That’s why prevention is critical. There are two types of AMD—wet and dry. Ninety percent of all cases are dry macular degeneration, in which the cells of the macula slowly begin to break down. Drusen—yellow deposits under the retina—are early signs of the disease. Wet macular degeneration, on the other hand, occurs when abnormal blood vessels grow behind the macula. These vessels are very fragile and leak fluid and blood, resulting in the scarring of the macula and the potential for rapid, severe damage. Straightahead vision can become distorted or lost entirely in a short period of time, sometimes within days or weeks. Wet macular degeneration accounts for 18

approximately 10 percent of the cases, but results in 90 percent of the legal blindness associated with the disease. Since our eyes are susceptible to damage from free radicals, both those generated inside our bodies and those from exposure to ultraviolet light, research suggests that a diet high in antioxidants can offer some protection

Macular degeneration is the most common cause of blindness among people aged 65 and older, and currently affects approximately 11 million Americans. That number is estimated to double by 2050. Source: BrightFocus Foundation

against AMD. But adding two key free-radical fighting nutrients to the equation can lower your risk even more. Sea Buckthorn is a plant rich in proanthocyanidins and carotenoids, including zeaxanthin and lutein. Numerous studies show that these two carotenoids filter harmful blue light and support cellular health in the eyes. Of the 600 carotenoids found in nature, only these two are deposited in

high quantities in the retina. Research that appeared in the journal Nutrients found that the proanthocyanidins in sea buckthorn protected the structure of the retina, reduced inflammation, and significantly decreased free-radical damage in the macula area. OPCs, technically known as oligomeric proanthocyanidins, are bioflavonoids with powerful antioxidant properties. OPCs work by normalizing blood vessel permeability and reducing leakage. In addition to their ability to neutralize free radicals, they also have anti-inflammatory properties and improve circulation within the eye. One of the best sources of OPCs can be found in French grape seed extract. To garner the most benefit from supplemental grape seed extract, look for a tannin-free French grape seed extract that provides low molecular weight OPCs for enhanced absorption. Sight-saving lifestyle strategies can also help guard against the development of AMD. Eat a diet rich in antioxidants. Adding fruit, berries, and vegetables— especially leafy greens and cruciferous vegetables—to your meals can boost your body’s free-radical fighting ability. Since sunlight increases your risk of AMD, it’s also wise to wear sunglasses designed to block UV and blue light whenever you’re outdoors.

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GHL Talks with Gabrielle Bernstein


by Kim Henderson


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aybe you’ve seen her on OWN’s SuperSoul Sunday or perhaps you’ve read her New York Times bestselling book, The Universe Has Your Back? If not, meet Gabrielle “Gabby” Bernstein, a next-generation thought leader. Her practical prescription for happiness that’s resonating with Millennials and beyond is inspired by a mixture of the groundbreaking 1976 book, A Course in Miracles, by Helen Schucman, as well as the tenants and techniques found in


What event, experience, or influence in your life first led you on a path to mind and body health and wellness?

There were many events, dating back to childhood. My mother brought me as a child to visit ashrams and to experience her gurus and her spiritual faith. In my high school years, when I was 16, I was going through a depression and my mother taught me how to meditate. Through my mom’s meditation practice and the mantra that she taught me, I began listening to an inner voice that I hadn’t been able to hear with all the [emotional] blocks I had built up against it. GABRIELLE BERNSTEIN:

GHL: At what point did you also

begin to care about the food you put in your body?

I’ve been caring about what I eat for at least the past five years, when I quit consuming sugar to get my health back on track. Since then, I’ve cleaned up my diet even more. Eating well has become a big part of my GB:

Transcendental Meditation, 12step recovery programs, kundalini yoga, and life itself. With more than 600,000 followers on Twitter, over 400,000 on Instagram, and 500,000 on Facebook, bliss seekers are signing up for a dose of Gabby every day. In her various roles as a certified kundalini yoga instructor, motivational speaker, coach, and author, Gabby’s goal is to “help others release the blocks that stand between them and their inner joy.”


daily commitment to myself. Eating unconsciously or eating things that didn’t make me feel good started to feel like a lack of self worth in some ways. I started to realize the greatest gift I could give myself was to nourish myself in any way possible—and obviously, food is a great way to do that! It doesn’t hurt that I like to cook too. GHL: What led you to give

up sugar?

I was working with a naturopath who found that I was dealing with a candida overgrowth within my body. One of the main things you have to do to heal candida is to give up sugar. I got off sugar, yeast, and anything else that was feeding the condition, which was really the catalyst. And then I just stayed off it. Prior to getting off sugar, I was sick all the time. My immune system was really weak. I was getting violently ill multiple times a month. Since clearing out the sugar, healing parasites, and cleaning up my system, I don’t get sick anymore, which has really been a blessing. GB:

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GHL: What’s your favorite healthy


indulgence now?

Right now my favorite healthy indulgence—and I know this sounds lame—is sparkling water. I’m currently on a no-sugar and almost nocarbohydrate diet (except for squash). It’s not for vanity, but is a cleanse/ healing diet that is keto/Paleo driven. I have sparkling water with vanilla stevia in it. It actually tastes like vanilla soda. It is the most delicious thing ever!



GHL: How do you ensure healthy,

restorative sleep?

I eat dinner very early—5:30 or 6:00 p.m.—which helps me sleep much better. When I eat late, I don’t sleep well. I often write in my journal to do a brain dump and get ideas out of my head that can keep me awake. And I pray before I go to sleep. GB:

GHL: How does spending time

outside in nature affect your well-being?

It helps my sense of well-being a lot! I’ve definitely healed myself by being closer to nature. I walk outside often. It’s a big part of not only my physical activity but also my spiritual path. your physical exercise routine?

As I said, walking outside is a big one. I also do Pilates. And I’ve been known to find my way to an exercise class from time to time depending on what it may be. Usually exercise is much more about slow and easy movements, for example scrunching and elongating. GB:

GHL: What role has kundalini yoga

Kundalini yoga came to me at a time when I was feeling really stuck. I was invited to this yoga/meditation dinner. At the time I wasn’t that into yoga, but I was into dinner! I showed 22

what it means to surrender— which is the major concept from your book The Universe Has Your Back?

3 tbsp. tahini

When I speak of surrender, I’m talking about turning over your agenda and relying on the higher power of your own understanding. For me, surrender comes when I have made a decision to get out of the way and stop praying for what I thought I needed or for a specific outcome. Instead, I pray for the highest good for all.

2d  roppers vanillaflavored stevia

GHL: A few years ago, you

1 tbsp. ghee 2 tbsp. coconut oil

¹/16 tsp. salt Cinnamon, to taste 1. I n

a small saucepan, melt the ghee and coconut oil over medium heat.

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remaining ingredients and mix well.

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into a freezer-proof container and freeze for 10 minutes.


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co-led the world’s largest group meditation with Deepak Chopra. On a more personal level, what does a typical meditation session look like for you?

I meditate at least twice a day for a minimum of 20 minutes. And I typically use a mantra-based meditation, but sometimes I listen to music depending on how I’m feeling. If I want to go into a deep meditative state, I will often listen to kundalini music. The core of my meditation practice is Transcendental Meditation (TM), which is mantra-based. GB:

GHL: When you find yourself

up and it was a kundalini yoga class led by Gurmukh Khalsa, one of the leading kundalini teachers in the world today. I walked in and started practicing this crazy yoga—and in the middle of the class, I thought, ‘Wow, this is MY yoga.’ Within a month of being a student of kundalini, I felt that I needed to teach. So I signed up for the teacher training, went through the 200-hour training, and have been able to share it ever since.

played in your overall personal and professional path? GB:

GHL: Can you briefly describe


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HAPPEN Gabby talks about releasing judgment, staying centered, and genuinely living your truth during one of her many speaking engagements.

There are many, many ways. One way is to jump on the trampoline and repeat affirmations while I’m working out. It sounds kind of rudimentary, but voicing affirmations of how I want to feel combined with the movement is a very powerful experience. I will also often use Emotional Freedom Technique (EFT), also known as tapping, as a way out of negativity. It’s a technique I discuss in my new book Judgment Detox. GB:

GHL: What inspired you to write

Judgment Detox?

In one of the chapters of my book The Universe Has Your Back, I write about how “oneness” sets you free. While working on that chapter, I began writing out steps that allow us to release our judgments. I felt really called at the end of that chapter to keep working on the concept, and that resulted in writing Judgment Detox. GB:

GHL: How destructive are our

judgments? What is the very first step to loosening their grip?

Judgment is very destructive. It takes us out of alignment. When we are in a place of judgment, we are in a system of separation and lack—a “less GB:

than/better than” comparison. It’s a disconnect from the oneness that really is the truth of who we are. So through the Judgment Detox, I’ve led readers to release the fear-based beliefs that have put them into the judgment cycle. We get into what I call the judgment cycle when we feel as though we need to project out on to others what we don’t want to feel within. Whenever we are judging someone else, it is really just a disowned part of our own self. If we feel good, why would we judge? GHL: Is there one simple thing

we can do to get out of the judgment cycle?

The first step is to just witness your judgment without judgment. Wherever we shine light, we begin to bring it out of the darkness. If you are willing to look at your own judgment, it begins the pattern of healing it. GB:

Kim Henderson is a natural health and green living writer based in Los Angeles, California. She is also the author of the award-winning environmental book, 50 Simple Steps to Save the World’s Rainforests (Freedom Press).

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ll the signs are pointing to a high risk of Lyme disease this year, and no state except Hawaii is safe. That’s harsh news for anyone who loves to be outdoors—even in your own backyard! How do scientists know it’s going to be a big year for Lyme disease, and why are more and more people suffering long-term consequences from an often undetected tick bite? It all starts with the lowly acorn. A big crop of acorns means mice will have a plentiful food supply—and that translates to a mouse population boom. Keeping track of the number of acorns and mice, along with yearly weather conditions, gives scientists an indication of the potential severity and reach of Lyme disease in any given year. Here’s how the domino effect happens: Ticks’ primary source for food is the blood of white-footed mice. The rodent’s blood contains bacteria called


Borrelia burgdorferi. As the ticks feed, the bacteria is transferred, allowing them to pass the disease to wherever they latch on to next—including humans. Unfortunately, the acorn trend of 2017 points to a high risk of Lyme’s disease this year. That’s why it’s important to understand this mysterious disease.

A Very Tiny Foe

It’s hard to fight a foe you can hardly see! No bigger than a poppy seed, a tick bite can often go unnoticed. But, because a bite can result in vague symptoms and inconsistent outcomes, Lyme disease has been baffling the medical community for years. Although described as a sickness more than 130 years ago in Germany, the symptoms of this disease were only acknowledged in the U.S. in the 1970s. Lyme disease is named after the town of Old Lyme, Connecticut, where several cases were first identified in

1975. Local mothers joined forces and began to create a ruckus after many of the town’s people, including children, began to experience the same symptoms—severe chronic fatigue, joint aches, skin rashes, and headache. It was enough of a stir to cause the medical community to take notice. Even though everything pointed to a commonality of symptoms, the cause of the disease was still unclear. That changed when Dr. Willy Burgdorfer made the connection between ticks and the town’s mysterious symptoms while studying another tick-borne illness, Rocky Mountain spotted fever.

The Invisible Illness

When caught in the early stages, the standard course of treatment for Lyme disease has been a round of antibiotics—which has worked for some people. Unfortunately, early onset symptoms can mimic many other things like the flu, arthritis, and

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lupus, making the window of early treatment easy to miss. Even if your doctor suspects Lyme disease, getting an accurate diagnosis can be tricky. Lyme disease is one of the most rapidly growing infectious diseases across the U.S. and Europe. In fact, more people are diagnosed with Lyme disease than with breast cancer, HIV, colon cancer, and hepatitis C. The Centers for Disease Control and Prevention report more than 30,000 cases of the disease each year nationwide. However, that number is misleading. It’s estimated that only 1 in 10 cases of Lyme disease are officially reported because of variations in testing accuracy—common testing methods miss 35 to 40 percent of the cases. But with proper diagnosis, early treatment can save someone from a lifetime of pain and trouble. Left untreated, the disease can affect the skin, joints, nervous system, heart, and eyes, leading to problems like joint pain and cardiac issues to name a few. Symptoms include headaches, neck stiffness, muscle and joint pain, dizziness, and irregular heartbeat. The debilitating and chronic symptoms— often controversial in medical and insurance circles—can be attributed to


the disease hiding and spreading within the body long after the initial bite, even taking years to show up. Adding insult to injury, doctors who don’t believe in the long-term effects dismiss many Lyme patients. After more commonly known problems are ruled out, these patients are referred to psychiatrists, with doctors believing the problem is “in their head.”

Awareness and Action is Critical

3) Pennsylvania

12) New York


Because diagnosis and treatment of Lyme disease can be so difficult, aim for prevention. Avoid tick-infested areas like leaf piles and long grasses. Walk in the middle of trails and don’t sit on logs or stumps. Wear light-colored clothing to make it easier to see ticks. Tuck in everything! Tuck your shirt into your pants, and your pants into your socks. Wear closed-toe shoes and a hat. Check for ticks after being outdoors, and for several days afterward, including your bedding. Don’t forget to check the kids and pets, too. Once a tick is on a human body it must be attached for 36 to 48 hours before the bacteria is transmitted. Finding a tick quickly is a critical first step in stopping the disease from occurring. They seek out dark crevices of the body like the armpit, behind the ear, or on the scalp.

12 Worst States for Lyme Disease 10) Minnesota


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If an attached tick looks swollen with blood, take action. That may have been long enough to transmit the dreaded bacteria. Remove the tick properly and as soon as possible to reduce the risk of contracting the disease. While you may have heard about a “bulls-eye” rash that is rumored to develop if you have been infected, that’s an unreliable indicator. Lyme disease doesn’t always present itself this way. Less than half of those infected develop the rash. And, with ticks being so small, fewer than half of Lyme patients can recall experiencing any kind of tick encounter. If you suspect that you have been exposed to a bite for any reason, seek medical advice. Early treatment shows the highest success rate in eradicating the disease.

Answers Beyond the Confusion

While the medical community is still struggling with the best way to treat Lyme disease—and patients are still looking for solutions—choosing to strengthen your body at a cellular level can help fight any bacteria that attacks healthy cells, including the bacteria that causes Lyme disease. A good place to begin is to supplement with a master antioxidant and a master anti-inflammatory. THE MASTER ANTIOXIDANT:

GLUTATHIONE. Because glutathione is central to a multitude of cellular processes that protect the body’s DNA from damage, including it as part of a Lyme regimen is an intuitive choice. Glutathione can help protect the joints and muscles, liver, lungs, brain, heart, and nervous system—areas that need extra help when an inflammatory condition like Lyme disease limits the body’s ability to combat oxidative stress. This master antioxidant can help repair damage by eliminating toxins and regulating the antioxidant response. These are all-important functions while fighting the disease. Glutathione levels decrease with age and also with stress. They can also become depleted when you’re 26

Tips for Tick Removal Remain calm, don’t panic.  Pull straight upward and out with fine-tipped tweezers, starting as close to the skin’s surface as possible. Use a steady, even pressure. Don‘t twist or jerk. After removal, wash the affected area and your hands with soap and water. NEV ER:

 queeze the tick’s body S while it is attached to your skin. Crush a tick with your fingers.  ait for the tick to W detach. Remove it as soon as possible. Use unproven methods for removal like matches or petroleum jelly.

To dispose of the tick:

submerse it in alcohol, wrap and seal tightly in tape or flush down the toilet. Some groups recommend saving the tick for testing by placing it in a sealed container with a moist, but not wet, cotton ball. There are also a multitude of tickremoval kits available. fighting the disease. Polish researchers found that, while antibiotics often helped Lyme patients recover, the

drugs depleted glutathione levels. It’s a catch-22 and a further indication that glutathione supplementation is appropriate for Lyme disease. Seek out an oral glutathione supplement if you are dealing with Lyme disease or if you plan to spend time in an area where ticks could be prevalent. Pick a bioavailable product that ensures stability with the reduced active form of glutathione. A non-active glutathione supplement, even with an enteric coating, won’t accomplish the goal of raising glutathione levels in the body. A MASTER ANTI-INFLAMMATORY:

CURCUMIN. Able to reduce chronic inflammation by neutralizing free radicals, curcumin may also increase glutathione levels. Curcumin, the key compound in turmeric, acts on multiple pathways to provide support for cellular health in all the body’s systems. Apart from the uptick in cellular activity in someone dealing with Lyme disease, there’s also pain from symptom flare-ups. A highly absorbable curcumin can be a great help in this area. Choose a product with BCM-95 curcumin, which is especially effective when blended with turmerones from turmeric essential oil. The additional support from botanicals like a standardized boswellia, DLPA (DL-phenylalanine), and nattokinase can provide much needed relief. The dual anti-inflammatory and painrelieving benefits make this nutritional combination a must for anyone with Lyme disease. With the prevalence of Lyme disease on the rise—and so much disagreement and confusion about how to deal with it—paying close attention to overall cellular health on a daily basis is vital. 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

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Finding natural solutions to this deadly crisis by Jacob Teitelbaum, MD

According to the Centers for Disease Control and Prevention, opioid abuse killed more than 42,000 Americans in 2016—more than were killed in car accidents that same year. And more than 40 percent of those deaths involved a prescription opioid like Vicodin or Oxycontin. The opioid crisis rocketed to public awareness with the untimely death of Prince, followed by the recent 28

news of Tom Petty’s overdose. Both musicians suffered from chronic hip pain, conditions for which opioids were prescribed. While the mention of some opioids, like heroin, evoke visions of junkies desperate for a fix, the truth is that an addiction to opioids can happen to anyone—rich or poor, young or old, rock star or soccer mom.


act on three major opioid receptors—mu, kappa, and delta—in both the spinal cord and brain to reduce the perception of pain. Of those three, the mu-opioid receptor is responsible for most of the drug’s effect. Opioids also impact parts of the brain that control emotion, which can further diminish the effects of painful stimuli.

To understand what makes opioids so addictive is to understand how they work in the brain. Opioids

But because opioids work on more than one pathway, they also trigger the release of dopamine

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withdrawal symptoms if they try to quit. And that’s what makes opioid addiction so problematic. While there are some people who genuinely need opioids to treat their chronic pain, they are the exception. For the majority of people suffering from acute or chronic pain, opioids aren’t the only answer. Natural approaches can effectively tap into the body’s own healing systems to help manage pain safely and very effectively, without the fear of addiction.


inflammation, help your muscles and joints to heal, and speed wound healing. I have found some of these to be a painrelief miracle. Here are my favorites:

SAFER SUPPLEMENTS When faced with treatment options for pain, you have a choice. Unlike opioids, the majority of herbs and nutrients listed here target inflammation—the underlying cause of most pain. Plus, they are non-addictive and have been clinically shown to be both safe and effective.

A critical thing to remember is that pain is not an outside invader. Rather, it is part of the body’s monitoring system telling us that something needs attention. Think of it like the oil light on our body’s dashboard. The medical approach is to put a Band-Aid over the oil light with medications, such as narcotics. As you can imagine, this works out very poorly. There is an alternative.

in the midbrain that activates the brain’s pleasure and reward system. Other areas of the brain create a lasting memory of these pleasurable feelings, setting the user up for opioid cravings. These drugs also raise cortisol levels—a hormone that plays a primary role in the stress response. Stress can increase the initial desire to take opioids and intensify the urge to keep taking them. But over time, the more you want, the more you need—and these escalating doses create changes in the brain so that it functions more or less normally when someone is “high” and abnormally when the opioid isn’t present. When a person becomes a functional opioid addict, they need to take higher doses to get the same affect. They also become more susceptible to

My published research, and experience with treating thousands of people with chronic severe pain, has shown that most people can get pain-free by treating the root cause of the pain. So if the oil


Curcumin, the vibrant golden compound in turmeric, has a long history of relieving chronic

The number of days it can take to become addicted to opioids, according to a report in the CDC’s journal Morbidity and Mortality Weekly Repor t.

light is on, put oil in the car and it will go off. If your body has pain, give your body what it is asking for and the pain will go away. It really can be that simple. Meanwhile, in most cases your body is not asking for medication. It is asking for natural alternatives to turn off the

pain thanks to its powerful antiinflammatory properties. It reduces pain by modulating key inflammatory cytokines including IL-1beta, IL-6, IL12, and TNFα. And that can spell relief for people suffering from chronically painful conditions like fibromyalgia or rheumatoid arthritis. It’s proven so 29

Alternative APPROACHES Got pain? Pair one or both of these complementary therapies with the supplements in this article for healthy holistic relief.

Yoga, when combined with mindfulness meditation, was shown to reduce the perception of pain and boost feelings of well-being in a study that appeared in the Asian Journal of Psychiatry.

Acupuncture has been found in numerous studies to help alleviate pain due to a variety of conditions. One recent 10-week clinical trial of 17 women with chronic pelvic pain reported significantly less pain after weekly acupuncture treatments.


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effective that researchers report that combining a bioavailable form of the herb boswellia with BCM-95 curcumin delivers even better results than the arthritis drug celecoxib. Another study that was published in the journal Pain and Therapy found that curcumin was also an effective alternative for hard-totreat neuropathic pain. There’s just one glitch: Standard curcumin supplements are poorly absorbed by the body because of their lack of solubility. Curcumin is also quickly metabolized in the gastrointestinal tract and excreted by the body. Fortunately, researchers have developed a very unique form of curcumin with greatly enhanced bioavailability. This unique formulation, known as BCM-95, is created by combining curcumin with turmeric essential oils—a strategy that increases absorption into the blood stream 10-fold and boosts blood retention 7-fold compared to standardized curcumin supplements.

fibromyalgia by stimulating nerve pathways in the brain that control pain. It’s even been shown to alleviate the pain often experienced by late-stage cancer patients. One clinical trial of 20 patients found that DLPA reduced their chronic pain by 50 percent in just two weeks. Other studies have shown that taking DL-phenylalanine the day before undergoing acupuncture for pain management increased the effectiveness of the treatment, especially in people with dental and low-back pain.

Boswellia is another pain-relieving

anti-inflammatory that works particularly well for chronic joint pain. The active compounds in the herb are boswellic acids—and the most important of these is acetyl-11keto-β-boswellic acid (AKBA). AKBA modulates an enzyme called 5-LOX that activates leukotrienes that induce inflammation. Like curcumin, however, boswellia is not well absorbed by the body. That problem was solved with the creation of a highly absorbable form of boswellia standardized to provide at least 70 percent boswellic acids, including 10 percent AKBA. Unstandardized boswellia extracts can contain as little as one percent AKBA.

DL-phenylalanine (DLPA) is

an amino acid that soothes pain by blocking the enzymes that break down two of the body’s own pain-killing chemicals, endorphins and enkephalins. Though not an anti-inflammatory, research shows that DL-phenylalanine helps reduce the pain associated with migraines, multiple sclerosis, and

Hemp Oil is the non-psychoactive

form of the Cannibis sativa plant that offers real pain relief when taken orally thanks to its strong ability to check inflammation. While home to more than 100 beneficial compounds, hemp’s most famous compound, cannabidiol (CBD), works with the body’s own endocannabinoid system to relieve pain. One study that appeared in the European Journal of Pain suggests that a topically applied CBD gel eased osteoarthritis pain. After just four days, the researchers noted a distinct drop in inflammation and also in the signs of pain—and all without any side effects. Other research investigating the oral use of CBD suggests that it can be effective for managing rheumatoid arthritis and other chronic inflammatory diseases. Those with fibromyalgia may also find relief. A 2011 study that evaluated 56 patients found that those using



Unfortunately, some doctors still pass out opioids like they are giving away candy on Halloween. However, knowing which drugs fall into the opioid family can help patients seek safer, more natural, non-addictive alternatives. Here are the drugs you may want to avoid:





Only available as a generic

Often combined with acetaminophen


Actiq, Duragesic, Fentora, Abstral, Onsolis

Synthetic opioid similar to heroin. Fast-acting and highly addictive


Hysingla ER, Zohydro ER

Highly addictive

Hydrocodone/acetaminophen Lorcet, Lortab, Vicodin

Among the most abused drug in the U.S.


Works in the same way as morphine

Dilaudid, Exalgo

Meperidine Demerol

Do not use if you have asthma or are taking an MAO inhibitor


Used for severe pain, often after major surgery

Kadian, MS Contin, Morphabond

Oxycodone OxyContin, Oxaydo

Long-term use impacts endocrine system; depresses respiration


Often combined with acetaminophen

Percocet, Roxicet

Oxycodone/naloxone Targiniq ER

Used for severe pain, such as cancer pain; can depress respiratory system

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BRAIN Can cause daytime sleepiness. Long-term use significantly raises risk of major depression, bipolar disorder, and anxiety disorder.

Overall, people who chronically abuse opioid drugs on a longterm basis have an 87 percent higher mortality than non-users across all causes. Here are the many ways opioids negatively affect the body and the brain.

RESPIRATORY SYSTEM Slows breathing. High doses can cause respiratory arrest and deprive the brain and body of oxygen. This can result in death.

GASTROINTESTINAL SYSTEM Slows digestion and leads to constipation.

ENDOCRINE SYSTEM Testosterone suppression is a routine and frequent problem caused by chronic opiate abuse. This can cause sexual dysfunction, fatigue, and infertility in males. It increases the risk of metabolic syndrome and insulin resistance, which can lead to diabetes. What’s more, low testosterone levels can amplify pain.

CBD experienced far less pain and stiffness than those using traditional pharmaceuticals to manage the condition. They also reported a better quality of life than those using conventional methods. Bottom line: There are safe and effective alternatives to opioids that 32

LIVER Because some opioids like Vicodin or Percocet are combined with acetaminophen, chronic use or large doses can result in liver damage.

are non-addictive and typically free from side effects. Combined with a healthy lifestyle, they can offer real relief to anyone experiencing chronic pain. As the opioid crisis grows—and conventional doctors find themselves under pressure to find alternatives— these four natural remedies just might be the answer they are looking for.

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

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Joint Health

by Carrie Donahue, DVM


aybe Kitty is having trouble jumping up on the bed or Buddy struggles to hop into the car for his daily trip to the dog park. Since our pets can’t tell us when something hurts, it’s important to look for signals and cues as they age. This is especially true for joint health—and taking extra measures during the active summer months can help your pet stay healthy, happy, and pain-free. Our animal friends share similarities with their humans when it comes to joint health. Weight management, the right kind of exercise, proper nutrition, and supplementation all play a role in helping your pet thrive. Here’s a quick overview of the ways you can pro-actively help your treasured friend stay strong and comfortable while they enjoy all the perks of warm-weather activities.


Pudgy Pals

Allowing your pet to become overweight can put them at a greater risk of arthritis—a state where inflammation and other factors lead to eventual joint deterioration. Unlike humans, who often don’t deny themselves sugar-laden foods that lead to weight gain, we are in a position to provide our animals with a completely healthy diet. Ever wish you had a personal chef who would only feed you healthy food? That’s the type of control we have over what our animals eat. And, since some breeds are predisposed to joint problems— especially bigger dogs like labs or German shepherds—playing the part of gatekeeper in the nutrition department is a valuable goal. Do some research on the healthiest food options for your type of animal. Carb-based, high-calorie diets can initiate all kinds of chaos in

the body, even causing an animal to develop incorrectly. Ensuring that your pet is at a healthy weight throughout their growth stages when bones are still soft, is a necessary step to reduce strain on the joints. As tempting as it is to pamper your furry friend with frequent treats, remember that you aren’t doing them any favors in the long run. Make sure that you are feeding your pet a species-appropriate diet in the right amount for their size. Don’t use food to show affection, but rather train your animal to be rewarded with quality time and praise. Keeping your animal at the right weight will save them from a wealth of weight-related joint issues.

The Right Kind of Exercise

Warm weather can mean more outdoor activity, but be careful. Pay attention to

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Early Warning Signs of

Joint Issues

DOGS: • Difficulty standing up • Crying or whimpering when touched • Favoring a leg • Less interest in play • Appearing stiff or moving slowly

HORSES: • Joint swelling • Lameness • Stiffness in gate • Appetite loss • Change in behavior or performance

CATS: • Reluctance to jump on favorite jumping spots • Eliminating outside the litter box • Lessened interest in family members or other pets • Lack of appetite • Excessive sleeping

the age and ability of your pet. Animals still in their formative years may seem to have boundless energy with no cap on how much they can exercise, run, and play. Because their bones haven’t finished growing yet, don’t force too much activity or it can put a strain on their joints. The same is true of an aging animal. Longdistance walks are not advised for very young or older animals. For example, dogs finish growing at about 18 months for most breeds, as do cats. Horses don’t have mature skeletons until past their sixth birthday. Many experts advise that some basic disciplines can be introduced to horses around age five, but repetitive movements or hard labor should not start until a horse is six. Unfortunately, you can’t judge how mature an animal’s skeleton is just by looking. Instead, check with your vet to get an accurate assessment of your particular pet’s bone development. And remember, just like people, your pet wasn’t born ready for marathons. 36

Animals need time to build up their endurance. Because they can be excitable in an effort to please their owner, animals can push themselves beyond what is appropriate for their age. Recognize the signs that your pet may need to rest. If you are training your pet for long walks, hiking, or a competition, research the right approach for your particular animal. For example, dogs with short noses may have a more difficult time breathing during exercise, so be smart about their unique capabilities. In addition, don’t forget the importance of hydration—provide plenty of water at all times. Take the time to understand the nuances and needs of your animal. Remember, they are not merely an extension of what you are experiencing.

Smart Joint Supplement Choices

Adding supplements geared to help manage pain and support joint health can make a big difference in the comfort level of your pet. My first recommendation would be supplemental curcumin for dogs and horses struggling with joint pain. As the primary component of turmeric, the right kind of bioavailable curcumin can work wonders to lessen pain—possibly to the point of not needing any prescriptions. An antioxidant and an anti-inflammatory, curcumin has a long history dating back to Ayurvedic medicine. But don’t settle for less-than-proven absorption, and make sure that the formula does more good than harm. While some products use black pepper or piperine derived from black pepper to boost absorption, it’s important to note the possibility of irritation to the mucous membrane lining in the mouth, stomach, and bowels. Instead, choose a supplement that improves bioavailability while adding additional benefits like turmerones from turmeric essential oil. A scientific study of dogs showed that this type of curcumin (called BCM-95) had a seven-fold increase in absorption over eight hours. Curcumin is also being touted for its ability to improve brain health and fight diseases like cancer—a plus for your pet. Dogs and horses will benefit from another anti-inflammatory that

has its roots in Ayurvedic medicine—boswellia. A Swiss research project studied 24 dogs with chronic joint and spinal diseases. The dogs were given a standardized extract of boswellia in their food for six weeks. After Wondering why I just two weeks, haven’t mentioned 71 percent of cats when it the dogs showed comes to these improvement. By supplements? the time six weeks The physiology were up, they of cats, much noted a significant like the animals reduction in themselves, tell-tale signs is unique. A like intermittent wide range of lameness and a supplements that stiff gait. Once are safe for dogs again, absorption and horses can be is key to getting harmful to cats. results. Choose a Check with your product that has vet to find out the been standardized right supplements to provide at for your feline. least 70 percent total organic and boswellic acids, including 10 percent acetyl-11-keto-β-boswellic acid (AKBA), boswellia’s most important active component.

The Exception—Cats

Take the time to understand your pet’s health needs—especially during the warm-weather months—and don’t settle for less than a quality, proven supplement as part of their overall health strategy. The choices we make about our pet’s health can minimize pain and maximize comfort as they age. And what better reward for every animal lover? 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. Visit her website at

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ongratulations—you’re having a baby! While pregnancy is a time of hope, cheerful anticipation, and optimism, it can also bring about unsolicited advice that may trigger new concerns: Am I doing this right? Is this safe for the baby? How do I ensure the best start in life for my bundle of joy? Doing some research and educating yourself now can help you provide a wholesome beginning for your baby. Unfortunately, the barrage of information, conflicting opinions, and endless theories available in this high-tech day and age can make an expectant mom want to go off the grid for the next 40 weeks. Have no fear—we’re here to help take some of the guesswork out of the mommy blogs and “what-to-expect” forums by introducing you to three rock-star nutrients that are natural, safe, and effective for you and your baby.


Boost Brain Function with Omega-3s

No doubt you’ve heard about the wonders of fish oil. For years now, the health care industry has been swimming in research supporting its infinite health benefits. But when you’re pregnant, your intake of omega-3s (the healthy fats in fish oil) is even more important—for both you and your baby! If it hasn’t been a dietary focus for you yet, pregnancy is the time to bite the omega-3 bait. Omega-3s are called essential fatty acids because it’s “essential” that you get them from your daily diet. Your body isn’t able to manufacture them on its own. EPA and DHA, two of the most prominent omega-3 fatty acids, are crucial for cognitive development during the fetal and newborn stages.

These important fatty acids have been known to promote infant intelligence, brain and nervous system development, and hand/eye coordination. They may even be able to stave off the symptoms of attention-deficit/hyperactivity disorder (ADHD). While boosting your intake of omega3s is important before, during, and after pregnancy, the third trimester is said to be an especially crucial time to supplement your diet with essential fatty acids. This is because the brain of the fetus grows at an exceptionally fast rate during the last weeks of pregnancy. If a baby is born prematurely, it’s vital that the mother continues to take omega3s while breastfeeding in order to pass the healthy fats on to the baby. Not breastfeeding? Many infant formulas are now fortified with healthy omega-3 fats.

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Foods rich in omega-3s include salmon, cod liver oil, walnuts, albacore tuna, and chia seeds. Of course, fish should be eaten in moderation while pregnant to avoid consuming too much mercury, which can be harmful to your baby. Sometimes the safest way to increase omega-3s is with a premium supplement that is free from toxicity or heavy metals.

Support a Healthy Mind with Choline

Here’s a nutrient that your doctor might not tell you about. Choline is a water-soluble nutrient that’s crucial for the optimal functioning of every cell in your body. It is especially vital to the brain, liver, and nervous system, and is extremely important during pregnancy for healthy fetal development. Researchers have noted an important connection between choline intake during pregnancy and the mental health of the baby. Choline helps brain cells develop and function normally, and is especially important during the second and third trimesters. It improves attention span and spatial cognition, helping a baby distinguish what’s happening in their environment and giving them the tools they need as they


learn to navigate the world. If mental health issues run in your family, you may be interested to know that choline has even been studied to fight schizophrenia. While increasing the intake of choline will no doubt benefit your baby, it can also do wonders for how you feel! Studies show that choline enhances motor skills for adults, as well as babies. Choline is important for supporting brain cells that are used for memory and nerve cell communication. It has also been found to lower homocysteine levels in the body, which are responsible for inflammation, high blood pressure, and other cardiovascular risks. Adequate choline intake is also linked to proper liver function and supports the liver’s ability to regulate cholesterol, and process and remove toxins. While the body makes a small amount of choline, it’s up to you to get additional support from your diet. And women who are pregnant or breastfeeding have even higher requirements for choline. Choline is present in liver, beef, spinach, wheat germ, milk, legumes, broccoli, and potatoes, but the best source of this important nutrient is eggs. Egg yolks contain 147 milligrams of choline each.

Prevent Birth Defects with Folate

Of course, no pregnancy regimen is complete without folate (vitamin B9), referred to as folic acid in its synthetic form. This is the number one nutrient you should be taking to support healthy fetal development. Health experts agree that beginning to supplement your diet with folate up to six months before you become pregnant can significantly reduce the possibility of neural tube birth defects, like spina bifida and anencephaly. Admittedly, not all pregnancies can be perfectly planned, so increasing folate intake as soon as you learn you are expecting is extremely important. Many doctors are quick to prescribe folic acid to expectant mothers, but the human body doesn’t actually absorb or utilize this form of the nutrient in the same way it uses folate. In fact, up to 30 percent of people have a difficult time converting B vitamins like folate into the types that are required for good health. This makes it important to get folic acid in the form of folate or methylfolate, which is readily available from many foods and some high-quality supplements. There are many folate-rich foods to choose from, including avocados, Brussels sprouts, leafy greens, broccoli, lentils, papaya, and asparagus. Make sure to add some of these healthy foods to your meals each day to increase your intake of this protective nutrient. As you continue to research and plan for your exciting new arrival, remember to relax, eat a balanced diet, and supplement with extra nutrients—both you and your baby will benefit!

Supplements for Added Protection

While eating healthy and varied foods is the best way to ensure proper nutrition for you and your baby, it’s not always possible to receive all the nutrients you need through diet alone. If you’re looking for some extra nutritional insurance during pregnancy, your local health food store can recommend dietary supplements from a reputable company. To make the best selection, keep the following in mind:

Omega-3s: Fish and krill oils can


have issues with rancidity, so look for a bioidentical extract from salmon that also contains phospholipids and peptides. A quality omega-3 supplement also contains a healthy ratio of DHA and EPA fatty acids.

Choline: Choline is often paired

with B vitamins for even greater benefit. Look for a choline product that contains bioactive forms of B6, B12, and folate for optimal results. Pregnant or breastfeeding women should aim for 450-550 mg/day.

Folate: Folate is best taken

in its converted form, which is called methylfolate. Look for a supplement that delivers 600800 mcg of methylfolate daily, the recommended amount for preventing neural tube birth defects.




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Salad days


Crave-worthy new spins on your summer salad


½ cup red onion, thinly sliced


For the dressing

Herbaceous with a touch of sweetness, this fresh salad will tempt even the most diehard spinach-haters in your family. For the salad 4 cups baby spinach 1 Bartlett pear, cored and thinly sliced 1 cup fresh blueberries



¼ cup shelled pistachios ⅓ cup crumbled goat cheese (optional)

10 leaves fresh basil, chopped roughly ½ small shallot, chopped roughly ⅛ cup white wine vinegar 1½ tablespoons fresh lemon juice 1 tablespoon honey ¼ teaspoon sea salt ¼ cup extra-virgin olive oil

Does the mere thought of turning on the oven or firing up the grill when it’s 98° outside make you break out in a sweat? Whether you’re looking for a satisfying main or a refreshing side, these salads can come to the rescue all summer long!

Combine the salad ingredients in a large bowl. 1

For the dressing, combine all the ingredients except for the olive oil in a food processor or blender. Pulse until finely chopped. With the food processor or blender running, slowly add the olive oil in a steady stream and blend until smooth. 2

Drizzle the dressing over the salad and toss well to coat. Serve immediately. 3

Per serving: Calories 210; Total Fat 15g; Carbs 17g; Protein 4g; Sodium 76mg; Sugar 11g

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Packed with cruciferous veggies, healthy fats, and protein, this salad is sure to satisfy—and all without sugar or soy. Healthy East meets West never tasted so good! For the salad 4 cups packaged coleslaw mix 1 cup raw cauliflower, chopped 1 cup sugar snap peas, thinly sliced 1 cup cooked chicken breast, shredded ½ cup red bell pepper, seeded and chopped ¼ cup sliced almonds 2 green onions, thinly sliced For the dressing ¼ cup coconut aminos 2 tablespoons rice wine vinegar 2 tablespoons avocado oil


Swapping pasta for zucchini “noodles” makes this Greek-inspired salad low-carb, keto, and paleo friendly. Make it a meal by adding some grilled chicken or shrimp. For the salad 2 medium zucchini, spiralized 1 can artichoke hearts, drained and quartered 1 cup cucumber, seeded and chopped 1 cup cherry tomatoes, halved ½ cup red onion, thinly sliced ½ cup Kalamata olives, pitted ½ cup feta cheese (omit for paleo)

For the dressing ¼ cup extra-virgin olive oil 2 tablespoons lemon juice 1 teaspoon red wine vinegar ½ teaspoon dried oregano 2 garlic cloves, minced ¼ teaspoon freshly ground black pepper Toss the zucchini noodles (store-bought or home spiralized) with the remaining vegetables in a large bowl. 1

Whisk together the olive oil, lemon juice, red wine vinegar, and herbs in a small bowl until well-combined. 2

Pour the dressing over the vegetables and toss well. 3

½ tablespoon toasted sesame oil 1 teaspoon fresh garlic, minced 1 teaspoon fresh garlic, grated 3 large dates, pitted and chopped In a large bowl, toss all of the salad ingredients together. 1

For the dressing, combine all the dressing ingredients in a small food processor or blender. Process until the dates are ground up and the dressing has become creamy. 2


Pour the dressing over the salad and toss well to combine. Serve immediately.

Per serving: Calories 257; Total Fat 19g; Carbs 17g; Protein 7g; Sodium 859mg; Sugar 8g

Per serving: Calories 297; Total Fat 13g; Carbs 23g; Protein 17g; Sodium 463mg; Sugar 20g

Sprinkle with the cheese, if desired, and serve immediately.



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This simple side salad celebrates the juxtaposition of juicy tomatoes, creamy mozzarella, and bitter arugula. It’s a wonderful compliment to grilled poultry and fish. Bonus? It’s ready in a flash! For the salad 2 cups arugula 2 beefsteak tomatoes, sliced 2 balls fresh mozzarella cheese





All the nutrition you need, all in one bowl. Packed with antioxidants and antiinflammatory ingredients, this warm salad is the perfect way to recharge after a long summer’s day. And while this one does require a bit of cooking, this dish is totally worth it! 2 sweet potatoes, cubed 2 tablespoons coconut oil, divided 1 small red bell pepper, seeded and diced 1 small onion, diced 3 cloves garlic, minced 1 teaspoon turmeric ½ teaspoon pepper 2 cups kale, ribs removed and finely chopped ¼ cup extra virgin olive oil 2 tablespoons apple cider vinegar 2 eggs Salt to taste 1 avocado, peeled, pitted, and sliced 1

Preheat the oven to 400° F.

Pour the sweet potatoes onto a rimmed baking sheet. Drizzle with one tablespoon coconut oil and toss to coat the potatoes. Roast the sweet potatoes for 30 minutes or until tender. 2


While the potatoes are roasting, sauté the red peppers and onions in a medium skillet with the remaining coconut oil until tender. Stir in the garlic, turmeric, and pepper, mixing well. Whisk together the olive oil and vinegar. In a large bowl, combine the dressing with the kale and cooked vegetables. Toss well. 5

In the same skillet, cook the eggs sunny-side up style. 6

Divide the kale between two large bowls. Top with the cooked sweet potatoes, avocado slices, and eggs. Serve immediately. 7

Per serving: Calories 630; Total Fat 44g; Carbs 50g; Protein 14g; Sodium 175mg; Sugar 14g

4-6 fresh basil leaves, thinly sliced For the dressing ¼ cup extra-virgin olive oil 2 tablespoons balsamic vinegar Whisk the oil and vinegar in a small bowl until well-combined. 1

Toss half the dressing with the arugula. Divide the greens between four salad plates. 2

Top the arugula with alternating tomato and cheese slices, overlapping each. 3

Drizzle with the remaining dressing and sprinkle with the basil. Serve immediately. 4

Per serving: Calories 264; Total Fat 20g; Carbs 7g; Protein 11g; Sodium 195mg; Sugar 5g

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Easy Steps



Summer Skin!

The sunny days of summer are here! They beckon us to spend more time enjoying the great outdoors—hiking, biking, swimming, and just basking in the glow of the season. Yet prolonged exposure to the sun, water, and even air conditioning can zap moisture from the outermost layer of your skin and cause it to become dehydrated. Dehydrated skin looks dull, lacks suppleness, and may be tight, itchy, irritated, or flaky. To ensure your skin remains fresh, healthy, and hydrated, here are nine easy steps to follow to keep you glowing all season long. 46


DRINK UP. Put your best face forward by sipping a glass of water when you wake up to replenish the moisture lost while you slept. Drinking water is one of the best and easiest ways to keep your body and its largest organ— your skin—hydrated. Continue consuming water throughout the day, aiming for 8 to 10 glasses by bedtime. Try addins like lemon or cucumber slices to enhance flavor and provide a boost of vitamins too.


ENJOY HIGH-WATER CONTENT FOODS. Nourish body and skin by choosing foods full of H2O. In addition to making you feel light on your feet, highwater content foods add fluids that your cells soak up. Think fresh fruits like watermelon and strawberries, which are roughly 92 percent water. Grapefruit, cantaloupe, peaches, and pineapples are also good bets with upwards of 85 percent water content by volume. Leafy green

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Get Answers at LISTEN! Terry Talks Nutrition—a live internet radio show Sat. and Sun. mornings 8-9 am (CST) at or listen to past shows anytime. Listen to podcasts in iTunes: TerryTalksNutrition


READ! Sign up for the FREE Weekly Health Newsletter and learn why Nutrition is the Answer, NOT Drugs! Follow Terry on Facebook:

WATCH! Learn from the world’s leading doctors and health experts on our educational YouTube Channel.

Examples of informative webinars: Terry Lemerond: Better Than Chemo: Grape Seed Extract & Curcumin for the Prevention and Treatment of Cancer Holly Lucille, ND: Not Your Mama’s Turmeric! Gaetano Morello, ND: Nature’s Anxiety Miracle Kulreet Chaudhary, MD: Build a Smarter Gut for Spontaneous Weight Loss Ajay Goel, PhD: Curcumin for Cancer, Depression, Pain Relief, and More

Discover answers on a wide variety of topics including: Curcumin and Cancer, Thyroid and Adrenal Problems, Diabetes, Cholesterol, Aging, Weight Management, Natural Pet Health, and so much more!

Terry Lemerond —Natural health pioneer and expert with over 45 years’ experience including industry “firsts” in research, botanical standardization, and innovation.

WHAT’S YOUR HEALTH QUESTION? Terry Has the Answers to Improve the Health of America!


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vegetables like lettuce and cucumber top the list of water-rich veggies (at 98 percent water), followed by zucchini, celery, and radishes. The added benefit is that these foods provide a variety of vitamins, minerals, amino acids, and phytonutrients. Aim for 10 servings of fruits and veggies every day—your skin will thank you!


LATHER WISELY. Keeping your skin hydrated requires protecting the natural oils in the topmost layer that help lock in moisture. Ditch harsh soaps containing irritating surfactants like sodium lauryl sulfate/sodium laureth sulfate that dry the skin in favor of mild, chemical-free cleansers for daily face washing. Cleansers made with natural ingredients and plant-based oils are gentle and help hold in moisture, whereas alcohol-based formulas can strip the skin of its natural oils.


EXFOLIATE. Experts recommend gently exfoliating your complexion two to three times weekly to remove dead skin cells that dull skin. Look for products with natural ingredients and added vitamins for an extra boost.


MOISTURIZE. Nourish your skin morning and night with a high-quality, lightweight moisturizer designed for your skin type. Seek out products containing natural oils like shea butter and/or humectants like hyaluronic acid or glycerin that draw moisture to the surface layer of the skin.


SHIELD. While it’s important to get vitamin D-synthesizing sun exposure every day, just 15 minutes under those warming rays will do the trick. Then reach for the sunscreen to guard against dryness and


Sea Buckthorn:

THE NEW SKIN SAVER! It is said that beauty starts within, and that is definitely true when it comes to sea buckthorn. Taken in supplement form, sea buckthorn provides more than 200 nutrients including vitamins, antioxidants, and fatty acids—many of which help promote healthy, hydrated skin. In particular, the sea buckthorn berry is rich in elusive omega-7 fatty acids (palmitoleic acid). Omega-7s appear to have anti-inflammatory properties and a beneficial, moisturizing effect on the body’s mucous membranes. These unique fatty acids support smooth, hydrated skin. Sea buckthorn extract also provides a rich array of antioxidants that provide protection from free radicals and help to maintain healthy, youthful skin. While you can use sea buckthorn topically, it’s especially beneficial when taken in supplement form, providing beautiful skin protection from the inside out.

premature aging. Choose a mineralbased SPF 20 sunscreen formulated with a stable moisturizing oil such as coconut oil, shea butter, or cocoa butter. While the minerals safely block harmful rays, these oils help retain moisture. Apply 20 minutes before leaving the house and remember to reapply every two hours, especially if you swim or sweat excessively. Of course, you can protect your skin by also wearing a wide-brimmed hat and sunglasses when outside. It’s a fun and fashionable way to keep damaging and dehydrating sun rays from shining too harshly on your face’s delicate skin.


SUPPLEMENT. In addition to using topical hyaluronic acid, supplements can also provide a healthy dose of this valuable skin savior. Ingesting the ingredient ensures the body receives its benefits from the inside out. Vitamins C and E, as well as essential fatty acids, zinc, and selenium are also well-known skin-friendly supplements that help protect moisture and elasticity while providing an array of health-boosting benefits.


MIST IT. A quick spritz can refresh when sweltering weather threatens to melt your face into a sweaty mess. Mists and hydrosols made from plant materials such as leaves, fruits, and flowers provide soothing relief from the heat while hydrating the skin with healthy ingredients. Carry them in your purse or gym bag for a quick way to freshen the face.


CUT IT OUT. Alcohol and caffeine are known diuretics that can dehydrate the body, so it’s best to avoid them in excess. Sodium is another culprit that can pull water from the body. Trade in those sodiumpacked fast foods and processed foods for fresh, healthy whole foods instead.

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How to maximize the benefits of hiking and minimize the risks

by Carol Ann Weber Ah, the great outdoors! The fresh air, the panoramic vistas, the joy of communing with nature—and that twisted ankle or bout with poison ivy! Hiking offers so many benefits for your mind, body, and spirit, but it can also present some hazards. That’s why it’s well worth taking the time to do your homework before you go.


Hiking is a great way to exercise, and it offers some serious health benefits too. It provides excellent low-risk exercise for outpatients with coronary artery disease (CAD), report German 50

researchers at the University of Freiburg. Another study, conducted on men with metabolic syndrome who participated in a three-week hiking vacation, indicated a significant improvement in metabolism and the ability to lose weight. For more sedentary people who seek a less strenuous outdoor exercise, researchers determined that even hiking downhill offers positive anti-inflammatory and metabolic effects, as well as helping to lower blood pressure.

Choosing Your Location

The world offers so many amazing trails with breathtaking views, wildlife sightings, unusual rock formations, and historic sites. Along with recommendations from friends, there is an abundance of information online

through the National Parks Service, National Geographic, AllTrails, and other websites. Most provide information on the level of difficulty, distance, and variety of trails available, no matter what part of the world you want to explore. Gauge the level of difficulty by your fitness level, and get as much information as you can about your chosen location before you go. It wouldn’t hurt to get a physical from your doctor either.

Plan Ahead

Because it can take three weeks to three months to establish a level of fitness appropriate for the challenge, schedule your hike far enough in advance to prepare, especially if this is your first time out. Mental preparedness is also important. Focus on the personal benefit you hope to gain.

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You might also want to contact the trip leader if you are going with a group and obtain advice about the specifics of your particular trail.

Get in Shape

The first consideration is cardiovascular fitness. Try to get 30 to 45 minutes of cardio four to five days per week. Try swimming, cycling,


brisk walking, or walking up and down stairs. For more challenging trails, highintensity interval training (HIIT) provides both aerobic and anaerobic training. Add short periods of more strenuous exertion—30 to 60 second sprints every two to five minutes during your exercise session.

Strength exercises should be done three times per week. Gradually increase weights, repetitions, and/or distance. 1 Lunges – Hold equal weights in each hand. From a standing position, step forward so both legs are bent at 90 degrees. As you straighten to a standing position, bring your rear foot forward. Repeat with the other leg. Strive for at least 10 to 20 repetitions per leg. 2 Step-ups – Step onto a bench with one leg, bring the other leg up. Step down with the first leg and then the other. 10 to 20 repetitions. As this becomes easier, hold 5 to 10 pound dumbbells in each hand as you do this exercise.


s d o o F Best the

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Nu ts r u i t sb l e s f d e i r D d vegeta a n e fe rab l y (pr anic) o rg fo o d W h ot leei n- o r p ro rgy ba rs ene

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3 Resistance Band Walks – Place an elastic resistance band around your calves. Standing with feet hip-width apart, walk forward, maintaining tension, as far as you can. Gradually increase the distance you walk at each session. 4 Crunches – Lying on your back, knees bent, feet flat on the floor, hands behind your neck, roll your body toward your knees, keeping the tension in your abdominals and lower back on the floor, then roll back down. Start with 20 repetitions. BALANCE EXERCISES: 1 Walk heel-to-toe with arms out to the side at shoulder height and eyes looking straight ahead. 2 Stand on one foot for 30 to 60 seconds and then switch feet. Repeat. PRACTICE HIKES:

ix Tr a itl fmo r a (o p x w i t ho u t m i e d c a n dy a d ds u g a r ) or heck c ( y k r J e e l fo r l ab esi rab l e u nd itives) add

N u tt e r s but

Start with short hikes (up and down a nearby hill or taking a loop around a local walking trail). Over time, increase the speed and the duration of your mini-hike. Not only does this get you physically and mentally ready for a more challenging hike, it’s a great way to break in your new hiking boots.

Clothing and Gear

The Washington Trails Association suggests the following: 1 Boots – Make sure they provide sufficient protection, support, and comfort for your feet and ankles on long trails and uneven terrain. Try on a variety of boots until you find the perfect fit. 2 Clothing – Choose synthetic or wool materials, and clothes you can layer. For cold and wet conditions, opt for a well-insulated jacket,


Safety Tips WARM UP before you begin. Try jumping jacks or running in place. Drink plenty of WATER throughout the hike to stay hydrated. Keep your hat and sunglasses on to PROTECT from overexposure to the sun. STRETCH afterwards.

a waterproof layer, and thermal underwear. You may also want hiking or rain pants. For warm weather, layer your clothes starting with a synthetic t-shirt and shorts (and lots of sunscreen). Hiking-specific socks provide breathability, cushioning, and protection from blisters. Hats, usually with a wrap-around brim, will protect you from the sun. And don’t forget a good pair of sunglasses. 3 Backpack – Look for a bag large enough to carry food, water, extra clothes, and items like a compass or map, a fire-starter, a multi-tool knife, a first-aid kit, insect repellant, sunscreen, gloves, and a flashlight. You are now ready for the wild. And, if someone tells you to “take a hike,” you can thank them for caring about your fitness, health, and happiness.

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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Feeling stressed or anxious? You’re not the only one. In the United States, approximately 40 million Americans aged 18 and older report that they experience some degree of anxiety each year. The symptoms come in all shapes and forms and are as unique as the person affected by them. You may experience persistent worrying, headaches, and insomnia, while someone else’s stress may manifest in the form of loss of appetite, unrealistic fears, and social anxiety. Sometimes stress is due to a major, catastrophic loss or trauma in a person’s life, but oftentimes, it’s the everyday annoyances—like looming work deadlines, never-ending household chores, financial obligations, and a demanding family schedule—that can start to pile up and create ongoing feelings of tension and worry. Thankfully, nature offers a variety of amazing solutions for those suffering from a wide range of stress and anxiety symptoms. Even better, pair these natural remedies with meditation, yoga, and other proven stress-relieving activities and you’ll find yourself feeling relaxed again in no time! 54


Rhodiola: If you’re feeling burned out, frazzled, or “wired but tired,” your stress could be due to a condition naturopathic physicians refer to as adrenal dysfunction. Haven’t heard of it before? That’s because it’s relatively new—just thank the fast-paced, 24/7, always “on” lifestyle common in today’s society for this modern-day malady. The good news is that nature offers a solution to adrenal dysfunction in the form of adaptogens—namely rhodiola, which can help alleviate mental tension, fatigue, and anxiousness. Multiple studies have also shown that rhodiola has the ability to increase norepinephrine, dopamine, and serotonin—the “feel good” chemicals in your brain. An added bonus is that rhodiola is also a libido-boosting adaptogen, which can increase blood flow and in turn, enhance sexual desire.

Holy Basil:

Chronic stress wreaks havoc on your overall health. It can weaken your immune system, your heart, and your overall resolve. But an ancient herbal wonder called holy basil can help reverse the terrible side effects of longlasting stress in your life. Like ashwagandha and rhodiola, holy basil is an adaptogen that can help your body and mind adapt to anxious feelings with ease. It has been held sacred in India for thousands of years due to its ability to melt away ongoing tension and worry, and increase feelings of relaxation and calmness. Research has shown that holy basil has the unique ability to combat the release of stress hormones—namely cortisol, adrenaline, and corticosterone— to keep your body in a more balanced state. It can be used to stop that “on alert” feeling without causing sedation, all while protecting the body from the damaging impact of oxidative stress. Holy basil’s relaxing effects are even more effective when paired with lemon balm, another of Mother Nature’s natural de-stressors.


Are your top health complaints stress and exhaustion? Your best bet for natural relief may come in the form of an adaptogen—a special kind of herb that helps you resist the effects of stress and adapt to your current circumstances in a healthy manner. Ashwagandha has been used traditionally to calm nerves while simultaneously supporting healthy energy levels throughout the day. Scientific studies have shown that this natural stress reliever has the ability to decrease levels of cortisol (the “fight or flight” hormone) in the body. Reducing your levels of cortisol has been shown to decrease feelings of fatigue and stress by more than 50 percent! Ashwagandha has also been shown to significantly reduce symptoms of chronic stress, including anxiety, insomnia, social dysfunction, and even severe depression.

Hemp Oil:

Hemp oil is currently making all kinds of headlines in the natural health industry, and for good reason! Hemp oil phytocannabinoids, including CBD, help to regulate the endocannabinoid system in the body, which is responsible for maintaining overall physical and mental well-being. Specifically, studies show that phytocannabinoids like CBD can help alleviate situational and ongoing anxiety symptoms. In one study done in Brazil, a group of public speakers were given CBD prior to speaking events. They reported less anxiety and discomfort than those who didn’t take the hemp oil compound. In another review, CBD was shown to be effective for those with more serious anxiety issues, including generalized anxiety disorder, panic disorder, social anxiety disorder, obsessivecompulsive disorder, and post-traumatic stress disorder. When searching for an effective hemp oil product, look for a reputable company who is abiding by all legal sourcing guidelines to make sure the ingredients are of the highest quality.

Echinacea angustifolia: Have you been accused of being a worrywart? Do you occasionally find your mind racing with unrealistic fears? Whether your anxious tendencies are mild or severe, Echinacea angustifolia might be just what you need to quiet your nerves and regain a sense of calm in your life. Not to be mistaken with the immune-boosting variety, this echinacea is able to attach to cannabinoid receptors in the brain to create a relaxed state of mind without making the user feel drowsy. Best of all,

this natural anxiety remedy (sold in health food stores in a standardized form called EP107) is fast-acting. In clinical research, Echinacea angustifolia was tested on individuals experiencing increased anxiety and tension. After taking the EP107 extract for just one day, study participants expressed a significant decrease in symptoms of stress and anxiety, with even better results from continued use. It also matches the symptom relief of prescription anti-anxiety medications, but without serious side effects. In one study, seven types of echinacea extracts were

compared to the prescription anti-anxiety drug, chlordiazepoxide (also known by the brand name Librium). Only one echinacea preparation—the Echinacea angustifolia—demonstrated a robust ability to reduce anxiety in a wide dosage range comparable to the prescription drug. If you suffer from considerable stress and anxiety, start by taking 40 mg of Echinacea angustifolia twice daily. Make sure the herb is standardized for proprietary echinacosides and a unique alkamide profile. As your anxiety subsides, you can reduce your dosage to just 20 mg once or twice daily.


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



I have been involved in natural health for over 45 years. During this time, I developed over 400 formulations and learned what it takes to make people healthy. I have changed the lives of hundreds of thousands of people and I want to change your life, too. My products were inspired by my dedication to natural health and passion to make your life better. Because pain can destroy your life, my goal was to develop a formulation to get you pain relief.† Curamin® is the result of my research. It features an enhanced absorption curcumin with turmeric essential oil (with turmerones) which has been the subject of 32 scientific studies. I develop products that will provide you with results. It is an honor to put my name on them and I’m proud to give them to my children and grandchildren. With Terry Naturally ®, you could say you’re using our family products. If you don’t get the benefits you expect from them, I have not earned your trust or your money. Therefore, I offer you an unconditional money-back guarantee. Some people call me a pioneer. I don’t know about that. What I do know is that I work every day to be able to offer you products that you can trust to be safe and effective, and provide results that will change your health and your life for the better.

Terry Lemerond Founder and President of Terry Naturally ® products


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I seem to get the flu multiple times a year, even in summer. I’ve had to miss work twice already this year because of the flu. Are there any natural ways to help prevent the flu?

A: The flu affects millions of people

annually and the 2017-2018 season was the worst flu season in over 15 years. According to the Centers for Disease Control and Prevention (CDC), the flu is responsible for a staggering 110 million cumulative sick days (missing work) in the workforce each year. Since the flu is a viral infection, antibiotics are not effective, but fortunately nature offers some great antiviral therapies. Three potent natural antivirals include elderberry, propolis, and Glycyrrhiza. Elderberry has been used traditionally to support the immune system against viral infections and possesses some antibacterial properties too. One of the ways elderberry works is by preventing virus particles from entering your cells, thus stopping them from replicating. By reducing the viral load, elderberry allows our immune system to manage the insults and function more optimally. Traveling can be stressful to your immune system, especially as it is challenged by multiple exposures such as poor air quality, a disruptive diet, stress, and a variety of microbial hazards, all of which greatly increase 58


your chances of contracting a viral illness, including the flu. Sometimes, despite your best efforts, the flu is unavoidable. This is when elderberry has been shown to reduce the severity of symptoms and promote a more rapid recovery. In one clinical study, participants who were traveling via airplane were given Austrian elderberry or a placebo. The elderberry group experienced significantly less flu symptoms with a shorter duration when compared to the placebo group. Since elderberry preparations can vary greatly, look for one that is clinically studied, freeze-dried to preserve the plant’s sensitive compounds, and standardized to anthocyanin content. Propolis also has powerful antiviral properties, and its use as a therapy dates back to Ancient Egypt. Bees gather plant material from trees, shrubs, and buds, which is used to create propolis. Rich in compounds containing flavonoids and terpenoids, propolis is antiviral, antibacterial, and anti-fungal. Being that propolis differs from hive to hive, it is best to obtain a propolis from a controlled hive environment, where the bees have access to premium plant species and yield a higher-quality propolis full of beneficial health compounds. It is also important to find a propolis that is purified and beeswax-free, which means more immune-supportive compounds, without the wax and impurities. Glycyrrhiza glabra is a triterpene glycoside which is derived from the licorice root. The key active component of licorice is Glabridin, which has been clinically shown to possess anti-inflammatory and antiviral properties. Glabridin enhances production of interferon gamma—an antiviral compound secreted by your own T-cells, which inhibits viral replication. Glabridin also prevents viral attachment, internalization, and entry into cells. In essence, Glabridin boosts the immune

system and protects cells from viral invasion and replication. Make sure to look for a deglycyrrhizinated licorice (DGL) Glycyrrhiza glabra root extract, which is standardized to contain 3.5 percent glabridin. Other tips for preventing the flu: • Get plenty of rest, at least 7 to 9 hours per night. • Stay hydrated—ideally drink half of your body weight in ounces per day (e.g. 150 lb. person = 75 oz. of water per day). • Wash your hands frequently. • L imit sugar and alcohol consumption. • Try to reduce stress as much as possible. • Increase probiotic intake, especially probiotics with multiple strains: Bifidobacterium bifidum, Lactobacillus plantarum, L. rhamnosus, L. casei, and L. brevis. • Supplement with zinc at the onset of symptoms, as it has been shown to shorten the duration of colds and flu.

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My doctor recommended fish oil. Vectomega is the better choice. ®



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My job involves sitting at a desk for 8 hours a day. Sometimes when I leave, my legs feel heavy, swollen, and sore. A friend recommended compression socks. Are there other natural remedies you recommend?

A: Unfortunately, much of

today’s work environment involves prolonged sitting or standing. While compression stockings and socks are useful, they don’t resolve the underlying problem and cannot compensate for chronic vascular problems and long periods of inactivity. Sitting has now been described as “the new smoking” due to the severe health consequences associated with prolonged sitting. In 2017, a study was published that demonstrated sedentary behavior was a significant risk factor for all-cause mortality. The risk was highest for those who sat for more than 13 hours each day—200% greater risk of death—compared to people sitting for less than 11 hours per day. So what can be done to help offset some of the health consequences? • Consider an adjustable-height sitting/ standing desk. • Stand up from your desk at least once every 1/2 hour. • Walk around the office and stretch on breaks. • Take a brisk walk before or after work and take the stairs whenever possible. • Walk to a co-worker’s desk, rather than sending an email. • Find a partner who is also interested in walking more.


In addition to these recommendations, there are also some natural substances that can assist with the discomfort you are experiencing. Prolonged sitting may lead to circulation changes in your lower extremities, resulting in conditions such as chronic venous insufficiency (CVI), varicose veins, deep vein thrombosis (DVT) (also known as clots), and osteoporosis. Red vine leaf extract has been clinically studied for its ability to relieve pain and swelling from conditions like varicose veins and CVI. In a clinical study, people with CVI were given either high-dose red vine leaf, low-dose red vine leaf, or a placebo. After twelve weeks, both of the red vine leaf groups experienced significant reductions in leg volume and circumference, meaning less swelling and enhanced circulation. Butcher’s Broom is also a well-known botanical for assisting with circulation and helping alleviate symptoms of CVI. In a clinical study, participants who received Butcher’s broom experienced significant reductions in their leg volume—ankle and leg circumference—compared to placebo. Additionally, the Butcher’s broom group reported an improvement of symptoms—with a reduction in tension, heaviness, and tingling in the legs. Mesoglycan provides the building blocks required for healthy and strong

blood vessels. This is important because when you sit for long periods of time, it can take longer for the blood to travel back to your heart from the lower extremities, which can create ‘pooling and stasis’ of blood in the veins of your legs, and make you more susceptible to forming clots. Mesoglycan has been clinically studied for its positive effects on DVT, CVI, and clot prevention. To most closely mimic the compounds found in your body, mesoglycan derived from a porcine (pig) source is best. The take home message is: The more you can get up and move, the better. Even short breaks of standing up, stretching and walking during the work day will make a significant difference in your health outcome and disease reduction.

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

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Healthy Arteries


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Crazy for


Good things can definitely come in small packages. Nature’s gifts include a bounty of healthy foods that boost immunity and nourish the body. Chief among these are nuts! Enjoyed for thousands of years as a source of sustenance and energy, nuts have earned recognition as an essential part of a healthy diet, with numerous scientific studies confirming a wide range of health benefits derived from consuming them. Nuts are treasure troves of nutrition loaded with important vitamins, minerals, essential fatty acids, protein, fiber, and a variety of phytonutrients. Although high in calories, nuts can help us live longer and eat fewer calories in a given day. Consuming nuts in moderation may provide protection from cardiovascular disease, gallstones, diabetes, inflammation, and even cancer. Numerous medical studies continue to confirm the beneficial impacts nuts have on health. The U.S. Food and Drug Administration notes the link between moderate nut consumption and a reduced risk of coronary heart disease, and the American Heart Association includes nuts as a key component of a healthy diet.


Nutty Nutrition On the following page, we’ve gathered information about the health properties of some of the best nutrition-boosting nuts.

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Shopping and Storage Thankfully, obtaining high-quality nuts requires just a simple visit to your local health food store or market. While you can buy whole nuts and crack them yourself, it’s far easier to buy shelled nuts. Choose raw, unadulterated versions, as nature intended them to be eaten. Watch out for nuts bathed in sweet and salty glazes, as well as sodium-packed spicy, smoked, or barbecued varieties.


At 160 calories per ounce, almonds are one of the lowest-calorie nuts, making them a guilt-free satiating snack. High in copper, fiber, vitamin E, manganese, magnesium, phosphorous, and protein, almonds are well-known for their healthpromoting effects on women’s reproductive systems, as well as for their ability to support healthy digestion due to their prebiotic properties. As noted by David Grotto, RD, LDN, in The Best Things You Can Eat, no fewer than nine clinical studies show almonds can help maintain healthy cholesterol levels. Additional research demonstrates benefits for a variety of health issues such as polycystic ovary syndrome, diabetes, high blood pressure, weight management, digestion, and immunity.


Brazil nuts

Packed with nutrients, including copper, fiber, magnesium, manganese, phosphorus, and thiamine, Brazil nuts are one of the best sources of selenium— containing over 700 percent of the daily recommended amount in just one ounce! Consuming just three Brazil nuts daily can meet your daily minimum requirement for selenium, a key mineral for immunity, as well as prostate and breast health. If that’s not enough, Brazil nuts are also one of the few non-animal foods providing a complete protein.


High in vitamins and minerals, such as copper, fiber, magnesium, manganese, monounsaturated fat, and vitamin E, hazelnuts contain more folate than most nuts. A key nutrient during pregnancy, folate also helps prevent anemia. Hazelnut’s high levels of monounsaturated fat can significantly lower cholesterol levels, and with the most antiinflammatory proanthocyanidin content of any nut, hazelnuts help protect the heart and reduce the risk of blood clots and urinary tract infections.

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Buying nuts from the bulk barrels at your local market or health food store is your best bet in terms of freshness and price. While germs can be spread by shoppers scooping nuts with their hands and bins may not be as sanitary as packaged nuts, bulk bins are excellent when they are kept clean, airtight, and free from debris. Look for the gravity dispensers that keep customers from sticking their hands


The only tree nut native to North America, pecans comprise a thousand varieties, all of them chock-full of some 19 vitamins and minerals including iron, potassium, magnesium, beta-carotene, thiamine, riboflavin, niacin, and ascorbic acid. High in antioxidants, pecans served as a staple food source for Native Americans, who valued the nuts for their delicious, buttery taste and its energy-giving power. A couple handfuls deliver 718 calories, 9.7 grams of protein, 2.4 grams of fiber, and 74 grams of healthy fat in addition to pecans’ nutritional benefits. The linolenic and stearic acids, as well as the monounsaturated oil, in pecans may contribute to their reputation as an artery defender, with one study finding that eating a handful of pecans daily may help lower LDL cholesterol. Other research noted pecans for their role in weight management and boosting metabolism.


inside—these are surely the safest, most sanitary way to buy nuts in bulk.


Be sure to store your nuts in an airtight container and keep it in a cool, dry place. To keep them fresh longer, store them in the refrigerator or freezer. Most nuts will stay fresh for at least six months or longer. However, pine nuts, hazelnuts, and pistachios may go rancid within one to four months.

While some varieties (like macadamia nuts) contain a higher fat content, any type of raw nut delivers a healthy amount of nutrients when enjoyed in moderation.


Walnuts boast polyunsaturated fatty acids rather than the monounsaturated fatty acids found in other nuts. Rich in alpha linolenic acid, the omega-3 fat that research suggests may help heart arrhythmias, walnuts are known for their anti-inflammatory properties. A 2006 Spanish study found that walnuts reduced inflammation and oxidation in the arteries as effectively as olive oil. In addition to copper, iron, magnesium, manganese, phosphorus, and vitamin E, walnuts have been found to contain more antioxidants than any other nut. Research shows evidence of walnuts’ benefits for heart health, diabetes, cancer, cognition, aging, and metabolic syndrome.

When it comes to food allergies, nuts are the most common food to illicit a reaction. While peanuts are the best known food allergens, about 25 to 40 percent of people allergic to peanuts are also allergic to tree nuts, according to Food Allergy Research & Education. Those with nut allergies are advised to avoid all nuts in all forms, as reactions can range from a rash to lifethreatening anaphylaxis.

Did You Know?

Peanuts aren’t an actual nut. They are, instead, classified as a legume like peas or beans.


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Research Roundup


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

Better Memory with Boswellia and Lemon Balm


The effect of a tablet containing Boswellia serrata and Melissa officinalis extract on older adults’ memory: A randomized, controlled trial. BACKGROUND: Memory deficits and age-related memory loss are currently two significant concerns in older adults. In Iranian herbal medicine, there are some prescriptions for memory improvement.

RESULT: Participants’ baseline characteristics were similar in the two groups. The study was completed by 53 participants. However, as the analysis was based on an intentionto treat approach, all 70 older adults were included in the final analysis. Comparison of the two groups showed that the total scores of the WMS-R and the subscales, including auditory immediate, immediate memory, visual

OBJECTIVE: This study was designed to investigate the effect of a tablet containing Boswellia serrata (BS) extract and Melissa officinalis (MO) extract on memory of the older adults. METHOD: This is a randomized, parallel, double-blind, placebo-controlled clinical trial that was performed among 70 older adults who referred to healthcare centers of Kashan University of Medical Sciences, Iran. Subjects were randomly assigned to receive either tablets (n = 35) or placebo (n = 35) for a month (n = 30). Data were collected using a demographic questionnaire and the Wechsler Memory Scale-Revised (WMS-R). Data were analyzed using Chi-square, independent-samples t-tests, paired t-test, repeated measures ANOVA, and ANCOVA using SPSS v13.


on improvement of memory. This is still necessary to investigate effects and durability of the tablets on older adults with memory impairments in future studies. Source: Taghizadeh M, Maghaminejad F, Aghajani M, Rahmani M, Mahboubi M. Arch Gerontol Geriatr. 2017 Dec 28;75:146-150.


While cognitive decline is not necessarily related to aging per se, the long-term effect of oxidative stress, inflammation, and beta-amyloid accumulation in the brain can take a toll. Boswellia and lemon balm (Melissa officinalis) are two traditionally used herbs that have also been widely researched as natural medicines. Boswellia is typically recommended to relieve muscle pain, intestinal inflammation, and respiratory conditions. Lemon balm is an excellent stress reliever and topical treatment for cold sores.

immediate, and working memory, were increased after consumption of the containing BS and MO tablets (p < 0.0001). CONCLUSION: The BS and MO tablet in older adults can be beneficial

This 30-day study showed that the combination of both botanicals improved memory and memory-related test scores in older adults. While the researchers recognize that further studies are required, this clinical work shows the potential value of two powerful herbal medicines that may provide hope for older adults and their families to preserve independence and cognitive resilience.

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Can Cannabidiol (CBD) Help Stop Brain Tumors?


Reactive oxygen speciesmediated therapeutic response and resistance in glioblastoma. Glioblastoma (GBM) resistance to therapy is the most common cause of tumor recurrence, which is ultimately fatal in 90% of the patients 5 years after initial diagnosis. A sub-population of tumor cells with stem-like properties, glioma stem cells (GSCs), is specifically endowed to resist or adapt to the standard therapies, leading to therapeutic resistance. Several anticancer agents, collectively termed redox therapeutics, act by increasing intracellular levels of reactive oxygen species (ROS). In this study, we investigated mechanisms underlying GSC response and resistance to cannabidiol (CBD), a non-toxic, non-psychoactive cannabinoid and redox modulator. Using primary GSCs, we showed that CBD induced a robust increase in ROS, which led to the inhibition of cell survival, phosphorylated (p)-AKT, self-renewal and a significant increase in the survival of GSC-bearing mice. Inhibition of self-renewal was mediated by the activation of the p-p38 pathway and downregulation of key stem cell regulators SOX2, Id1, and p-STAT3. Following CBD treatment, a subset of GSC successfully adapted, leading to tumor regrowth. Microarray, TaqMan, and functional assays revealed that therapeutic resistance was mediated by enhanced expression of the antioxidant response system Xc catalytic subunit xCT (SLC7A11 (solute carrier family 7 (anionic amino-acid transporter light chain), member 11)) and ROS-dependent upregulation of mesenchymal (MES) markers with concomitant downregulation of proneural (PN) markers, also known as PN-MES transition. This â&#x20AC;&#x2DC;reprogrammingâ&#x20AC;&#x2122; of GSCs occurred in culture and in vivo and was partially due to activation of 68

the NFE2L2 (NRF2 (nuclear factor, erythroid 2-like)) transcriptional network. Using genetic knockdown and pharmacological inhibitors of SLC7A11, we demonstrated that combining CBD treatment with the inhibition of system Xc resulted in synergistic ROS increase leading to robust antitumor effects, that is, decreased GSC survival, self-renewal, and invasion. Our investigation provides novel mechanistic insights into the antitumor activity of redox therapeutics and suggests that combinatorial approaches using small molecule modulators of ROS offer therapeutic benefits in GBM. Source: Singer E, Judkins J, Salomonis N, Matlaf L, Soteropoulos P, McAllister S, et al. Cell Death Dis. 2015 Jan 15;6:e1601.


Glioblastoma is a difficult to treat form of brain tumor that generally strikes individuals between 60 to 80 years of age. While initial therapies against these tumors can seem positive, the survival of stem cells that lead to recurring cancers are a continuing challenge. Researchers found that cannabidiol (CBD), a non-psychoactive cannabinoid found prominently in hemp oil, strongly inhibited the spread of brain cancer cells. However, CBD seemed to work

even more effectively when combined with other small-molecule inhibitors of antioxidant response genes to prevent the body from unwittingly preserving the cancer stem cells. Tumor formation of any kind presents an intensive challenge to conventional or leading-edge approaches alike. While the best possible option may be to include strong anti-inflammatory and antioxidant botanicals (like hemp oil) into a daily regimen over the long term, this research shows an increasing willingness to bring together traditional and modern therapies in ways that may provide powerful results in the future. This kind of leading research also illustrates the complexity in trying to create oxidative stress in cancer cells without harm to the healthy tissue around it. Upcoming studies may help develop a two-part therapeutic approach that uses CBD as a primary weapon against glioblastoma, backed by secondary, conventional drugs or other treatments that effectively prevent it from recurring. And, given the popularity of hemp oil supplements, many people may already be starting a preemptive strike against tumors from forming in the first place.

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Love What You See In The Mirror Proven Results Increases: Firmness by 55%

Radiance by 62%*

This proprietary formula synergistically stimulates your skin’s healthy rejuvenation process.* Light Up Your Skin from the Inside! † L’emerelle ™

Complex was clinically tested in France on 35 healthy women who complained of a dull complexion. Participants received 150 mg of the complex per day for 8 weeks.



That’s why there’s Curamin® PM. Powerful relief without morning grogginess.*† • Designed to address nighttime pain and its effect on sleep.† • Non-habit forming ingredients that support healthy sleep patterns. • Perfect for travelers, shift workers, or anyone with occasional sleeplessness.* .*† Tell your pain to take a rest.*

† Occasional muscle pain due to exercise or overuse.

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good thoughts

Summer afternoonsummer afternoon; to me, those have always been the two MOST


WORDS in the

English language.



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t n a l p a Traum Comfrey



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

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Healthy A1C Levels


SUPPORT FOR: • Healthy A1C Levels* • Healthy Insulin Function and Glucose Support* • Carbohydrate Metabolism*


Years of Research Proves it!

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.*

†Supports healthy levels already within normal range.



Good Health Lifestyles - July 2018  
Good Health Lifestyles - July 2018