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HEALTHY IN A HURRY! NO-COOK RECIPES PAGE 34

JULY–AUGUST 2019

EE

LIFESTYLES

THE

CLEAN EATING ISSUE!

CONQUER FATIGUE NATURALLY PAGE 36

SHOP SMARTER, EAT WELL

SPECIAL REPORT:

FRENCH GRAPE SEED EXTRACT PAGE 16

THE BEST NUTRIENTS

FOR YOUR PET PAGE 28

SKIN SMARTS! SUPPLEMENT YOUR BEAUTY SOLUTIONS

VOLUME 6, ISSUE 0719


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find your calm CLINICALLY STUDIED | SAFE | NON-ADDICTIVE

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

Find your Calm with AnxioCalm! † Relieves occasional anxiety and stress. 2

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CONFIDENCE Helps maintain healthy heart and arteries*

Fights oxidative damage from free radicals*

Supports healthy blood pressure levels*†

Supports healthy eyes*

Protects skin from the effects of aging*

Promotes focus and concentration*

‘‘ 4

One of the reasons I use French Grape Seed VX1 in my research is its purity and increased absorption.

SCIENTIFIC STUDIES ON VXI

’’

— Ajay Goel, PhDǂ

Professor and Clinical Researcher

®

Looking for a grape seed extract that can provide amazing heart support, cellular protection against oxidative stress, and more? At Terry Naturally®, we make it easy for you to choose high quality, effective products because that’s all we make. French grape seed extract VX1® found in Clinical OPC® is made of highly absorbable, tannin-free OPCs that are bursting with antioxidants to support optimal health.* This amazing VX1 extract is also now the subject of published studies! While other grape seed products on the market are adulterated with cheap ingredients that can fool those who don’t test carefully, Clinical OPC is the real deal. Our French grape seed extract VX1 is tested, verified, and NEVER adulterated—guaranteed. You can’t go wrong with Clinical OPC. †Supports healthy levels already within normal range. ‡Member of the EuroPharma, Inc. Scientific Advisory Board.

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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contents

12 FEATURES 16

 owerful Prevention with P Grape Seed Extract

Nature’s ultimate antioxidant. 20

RESEARCH ROUNDUP

 pecial Report: S Grape Seed Extract

24 Eat. Real. Food. Everything you need to know about eating clean.

GOOD EATS 34 Quick & Clean No-cook dishes for fast and healthy summertime meals.

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16

34

36

IN EVERY ISSUE

DEPARTMENTS

8  News

10

You Can Use

30 Decode

Your Supplements

32 Hot

Topics

HEALTH MAKEOVER

Label Lingo

Decipher confusing food labels. 12

IN DEPTH

Surviving Those Midlife Complexion Conundrums Beauty from the inside out. 28

INSIDE ANIMAL HEALTH

Supplement Savvy

Nutrients your dog needs now. 36

ALTERNATIVE MEDICINE CHEST

Fight Fatigue

5 easy ways to reclaim your energy.


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WHEN STRESS COMES DOWN TM

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ON YOU

Adaptra gives you the power to fight back! ®

MAXIMIZE YOUR HEALTH WITH ADAPTOGENS:

Enhance energy and stamina* Boost your mood* Sharpen focus and concentration* Revitalize adrenal function*

I have spent my life researching adaptogens. I believe this combination is one of THE MOST POWERFUL AVAILABLE. - Alexander George Panossian, PhD, DrSci‡

When life is stressful, ADAPT to the challenge with Adaptra. This herbal formula contains two powerful, clinically studied adaptogens: ashwagandha and rhodiola. EuroPharmaUSA.com ‡Member of the EuroPharma, Inc. Scientific Advisory Board. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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EDITOR'S CORNER

Good Health LIFESTYLES

Dietary trends come and go, from low-fat to carb cycling to juice cleanses. But, if optimal health is the goal, how should you really be eating? You’ve no doubt heard the term “clean eating,” but what does it really mean and how can you get started? Check out page 24 for your ultimate clean eating guide. Then flip over to page 34 for some deliciously clean recipes that are perfect for those hot summer days—no cooking required! Despite our best intentions, it’s not always possible to eat 100 percent clean at every meal. That’s where French grape seed extract comes in. This powerful antioxidant has been found to protect cells from the multitude of harmful substances we are exposed to day in and day out, including carcinogens. But not all grape seed extracts are the same. We’ll show you what to look for to maximize this novel nutrient’s health benefits, beginning on page 16. Summer can also do a number on your skin. We’ve got answers to help you tackle two of the most common skin saboteurs. And as we head into the dog days of summer, let’s not forget about our canine companions! In this issue, we’ll get a vet’s view of how dietary supplements can help your dog be his or her healthiest. Here’s to healthy changes to make this your best summer ever!

TM

EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Michele Cagan Dr. Ajay Goel Dr. Carrie Donahue EDITORIAL OFFICES

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

Yours in health and happiness,

PUBLISHER

Kim Erickson EDITOR-IN-CHIEF

VISIT OUR WEBSITE:

GoodHealthLifestylesMagazine.com

Educational BOOKLET

Series

Check out our GHL Educational Booklet Series where our natural health experts dig into the details on Mother Nature’s healing botanicals and the best ways to use them for condition-specific support. Find them free at your local health food store.

For general inquiries, email: info@goodhealthlifestylesmag.com

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PAIN

INFLAMMATION

ON YOUR TABLET

DIABETES

ANDROGRAPHIS

ON YOUR SMARTPHONE

Published by FreshLife Media, 10040 W. Cheyenne Avenue, Suite 170-161, Las Vegas, NV 89129. ©FreshLife Media. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Good Health Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.

ON YOUR COMPUTER

IN PRINT


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Good Health neWs you Can use TM

Just say no Diet Drinks May Be HazarDous to your HealtH

If you think diet drinks are healthier than their sugar-packed cousins, it’s time to reconsider. A multi-center observational study led by researchers from Albert Einstein School of Medicine revealed that women who drank two or more artificially sweetened beverages a day were 31 percent more likely to have a stroke caused by a blood clot and 29 percent more likely to develop heart disease than those who drank fewer than one per week or none at all. So next time you’re looking for something to quench your thirst, reach for some good ol’ H2O. It’ll keep you hydrated, control your calorie intake, and provide you with numerous health benefits. Mossavar-Rahmani Y. Artificially Sweetened Beverages and Stroke, Coronary Heart Disease, and All-Cause Mortality in the Women’s Health Initiative. Stroke, 2019; DOI: 10.1161/ STROKEAHA.118.023100.

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the happiness Workout

It’s no secret that exercise boosts your feel-good endorphins, but a new study published in the journal Depression & Anxiety found that aerobics can ease depression in those suffering from the condition. Among the 455 adults with depression who participated in the nineweek study, those who took part in a moderate 45-minute aerobics program three times a week experienced a significant antidepressant effect similar to medications or therapy. Morres ID. Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta–analysis. Depression & Anxiety. 2019;36(1):39-53.

31.7% The prevalence of obesity among U.S. adults aged 20 and over. NCHS, National Health and Nutrition Examination Survey.

Vitamin D ❤ magnesium

Vitamin D has been getting a lot of attention lately—not only for its amazing health benefits, but because most people aren’t getting enough of it. While taking supplemental D is important, another vital nutrient may work to optimize the effects of the sunshine vitamin. Scientists have now found that magnesium can help balance vitamin D levels—even boosting blood levels in people with a deficiency. In fact, without the proper magnesium intake—think 400 mg per day—your body may not be able to process vitamin D at all! But the type of magnesium you take matters too. To get the most benefit, and to reduce unwanted digestive effects, look for a supplement that provides magnesium bisglycinate chelate. Dai Q. Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial. The American Journal of Clinical Nutrition, 2018; 108 (6): 1249 DOI: 10.1093/ajcn/nqy274.

tHe CanCer proteCtiVe effeCt of eating organic

According to a recent report published in JAMA Internal Medicine, organic foods aren’t just healthier, they may work to prevent cancer. In a study of nearly 70,000 people in France, researchers were able to pinpoint a link between eating organic food and a reduced incidence of cancer. Over a seven-year period, the investigators tracked the participants’ diets and discovered there was a 25 percent overall decreased risk of cancer among people who ate the most organic foods compared to those who ate the least. All the more reason to go organic!

Baudry J. Association of Frequency of Organic Food Consumption With Cancer Risk. JAMA Intern Med. 2018;178(12):1597-1606. doi:10.1001/jamainternmed.2018.4357. 8


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KNOWLEDGE IS POWER, ESPECIALLY FOR YOUR

.com

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

HEALTH!

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

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

YouTube.com/TerryTalksNutrition

Examples of informative webinars on YouTube: Terry Lemerond: Better Than Chemo: Grape Seed Extract & Curcumin for the Prevention and Treatment of Cancer Holly Lucille, ND: Not Your Mama’s Turmeric! Jacob Teitelbaum, MD: The Lyme Disease – Fibromyalgia Connection 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: CBD and Hemp, 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!

9


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Arti sanal:

Label Li ngo Deciphering food labels for healthier eats!

Whether you’re simply feeding yourself or searching out the healthiest foods for your family, all the buzzwords surrounding food these days can make grocery shopping nothing short of a challenge. Many of the health claims slapped on the front of food packaging are just part of a widespread marketing strategy to entice you to choose one particular grocery item over another. Other claims, however, are either regulated by the FDA or certified by third-party agencies. But telling the difference between the hype and the real deal can often be frustrating. In fact, nearly 59 percent of consumers have a hard time understanding nutrition labels, according to a Nielsen survey. What to do? Here is a baker’s dozen of the most common—and most misleading—claims that manufacturers use on food, plus tips on how to make smarter supermarket choices. 10

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From bread to cheese, artisanal foods are starting to pop up in a growing number of supermarkets. Yet, as hip as it may sound, the term “artisanal” actually means food that is produced in small batches using traditional, often handmade, methods. Unless you’re shopping at a small market that sources its artisanal foods from local chefs or bakers, anything sporting this label in supermarkets is likely less than authentic.

Cage- Free or FreeR ange: If these labels spark visions

of happy chickens gleefully pecking for bugs and worms, that may not be the reality. While the U.S. Department of Agriculture (USDA) requires that all “free-range” animals have access to the outdoors, there are no requirements for the amount, duration, or quality of this access. “Cage-free,” on the other hand, means that the birds aren’t confined to cages, but they aren’t required to have access to the outdoors. Try pasture-raised meat or eggs if you’re concerned about chicken welfare.

Fa i r Trade:

A product sporting a Fairtrade seal means that one or more of its ingredients were produced in compliance with the Fairtrade International standards. The seal is backed by strong standards that are verified in an effort to reduce global poverty, minimize environmental damage, and promote sustainability.

G luten-fre e:

Gluten is a protein found in grains like wheat, barley, and rye. For those with celiac disease or a gluten sensitivity, gluten can wreak havoc on their hea lth. Just be aware that gluten-free products aren’t low calorie and they may contain less fibe r than their whole wheat counter part s. Check the nutr itional label.

GMO-Free:

The USDA proposed new guidelines for labeling foods that contain genetically modified ingredients, starting in 2020. Until then, look for certification by the Non-GMO Project, a rigorous third-party verification program.

Light:

A product labeled “light” could simply be referring to the flavor rather than the ingredients. To legally be considered a light product, the fat content has to be 50 percent less than the amount found in comparable products. Check the nutritional label on the back of the product if this is a concern.

Local:

This term is now regulated. A food designated as “local” or “locally grown” can’t legally have travelled more than 400 miles from its origin. While 400 miles might not sound terribly local, consider that most food travels approximately 3,500 miles to your local grocery store.


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N atu ral:

The FDA doesn’t define what the term “natural” means—however, it is generally assumed that a so-labeled food is free of synthetic colors or artificial flavors. The problem is, a “natural” food can also contain preservatives, excess sodium, or high fructose corn syrup. Take a look at the ingredients to find out just how natural a particular food is.

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Organ ic:

If a product has a USDA label that says “organic,” at least 95 percent of the ingredients must have been grown or processed without the use of synthetic fertilizers or pesticides. A label that says “made with organic ingredients” must have a minimum of 70 percent organic ingredients to meet the standard.

Pasture- R aised:

A “pastureraised” claim on meat, poultry, dairy, or egg labels means that the animals were raised for at least some portion of their lives on a pasture or with access to a pasture, not continually confined indoors. Sadly, most commercial dairy cows, pigs, and chickens live their entire lives confined indoors. Cattle are routinely crowded into outdoor feedlots. Most animals raised for meat are also fed high-grain feed. At this time, there is no legal definition for pasture-raised and no requirement for verification.

Zero Trans Fat:

Pro bioti cs:

Fermented foods like yogurt, sauerkraut, and kimchi are well-known as dietary sources of probiotics. But probiotics are now popping up in snack foods like cookies and chips. Since live probiotic cultures are destroyed at around 115° F, you might want to think twice about trying to get your daily dose of beneficial bacteria from a bag of chips.

Just like the word “super foods” “natural,” the term on. W hile has no legal definiti n a bit of ai nt a food might co blueberries, of l fu kale or a hand ts to see what check the ingredien Often these else you’re getting. in sugar, salt, products are high tter to get or preser vatives. Be “super foods” your nutrient-dense d vegetables. from real fruits an

Superfoods:

Studies clearly show that no amount of trans fat is good for you. But labels boasting “zero” trans fat can legally contain 0.5 grams trans fat per serving. Check ingredient labels for the words “hydrogenated” oils or shortening, which indicates that the product contains stealth trans fats not listed on the nutrition panel.

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IN DEPTH

SURVIVING THOSE MIDLIFE COMPLEXION CONUNDRUMS Skin-friendly supplements when adult acne and wrinkles strike by Michele Cagan

C

omplexion emergencies were bad enough when you were in high school, but adult acne AND wrinkles?! Just one of those issues can be distressing, but both at once can really start to affect your confidence. Those early signs of aging—fine lines and wrinkles around your eyes and mouth—can feel like neon-sign reminders that you’re getting older. And, of course, breakouts always seem to pop up at the worst possible times—a first date, a job interview, a big presentation. When you go looking for help, the store shelves are lined with dozens of lotions, potions, scrubs, and creams, and it’s tough to know which ones to choose. Harsh acne treatments dry out your skin, making it even more prone to developing wrinkles. Anti-aging creams seem to trigger breakouts. And the “solutions” that offer help on both ends don’t seem to do much at all. Perfecting your complexion while battling pimples and wrinkles can be challenging. But the two do have some common triggers, 12


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including toxin buildup, inflammation, and oxidative stress. Luckily, there are simple ways to address the underlying causes and minimize the signs of both aging and breakouts at the same time— without making either one worse. The trick is to promote healthy skin from the inside out with targeted nutrients and face-saving herbs. Giving your body the supplies it needs to boost wrinkle-smoothing collagen production, neutralize damaging free radicals, tame inflammation, and detoxify toxins solves both problems at once…with an overall health boost to boot. Try adding the following nutrients and herbs into your daily routine for beautifully smooth and clear skin. SILICA Silica is a mineral you don’t hear much about, but it’s essential for beautiful skin. Your body needs just the right amount of silica to produce elastin and collagen, two proteins that support healthy, smooth skin. And since the production of collagen and elastin decreases as you get older, replenishing silica levels can slow down skin aging. BOSWELLIA Inflammation can drive wrinkles and make acne even worse. Those glaring red-purple pimples are sure signs of inflammation. So getting it under control will calm your skin and clear it faster. That’s where boswellia comes in. It’s a safe and powerful natural inflammation fighter. But you want to make sure to get a high-quality standardized product here, one that contains at least 10 percent AKBA (a potent anti-inflammatory compound). BURDOCK ROOT Burdock is a littleknown herb with a great résumé. Not only does it deliver antibacterial, antiinflammatory, and antioxidant properties, it’s also well-known for supporting your body’s 14

LIFESTYLES

natural detoxification systems. That makes it a perfect foil for both acne and wrinkles. Burdock’s secret powers come from a naturally occurring compound called arctiin. Studies show that arctiin helps improve collagen production and protect skin against sun damage—a major cause of premature aging. ZINC Zinc does double-duty fighting skin aging and acne at the same time. This essential mineral plays a key part in cellular health. Get too little of it and you’ll be more prone to dry, wrinkly skin and breakouts. One study even found that your zinc levels match up to acne severity: People with the lowest zinc levels had the worst acne. OMEGA-7 FATTY ACIDS Omega-7 fatty acids are the much rarer cousin of common omega-3s. Omega-7s fortify the walls of your cells and help your cells hold on to moisture. The best source—by far—for these superhydrating nutrients is a bright orange berry called sea buckthorn. A revealing clinical study found that women taking sea buckthorn saw their skin moisture improve by 49 percent, wrinkle depth improve by 9.2 percent, and skin elasticity increase by 26 percent in just three months. Their skin looked fresher and tighter with fewer noticeable wrinkles! SUPEROXIDE DISMUTASE Your body naturally creates a superpowered antioxidant called superoxide dismutase (SOD). The two outer layers of your skin rely on SOD for protection against oxidative damage and inflammation—key factors in both acne and wrinkles. Unfortunately, SOD production drops off sharply as you get older, so supplementing is a must. But there’s a catch: Most SOD supplements don’t survive your digestive system, so they don’t provide any benefits. Luckily, a brilliant research team

discovered a rare French melon that contains a stable form of SOD, one that survives digestion so it can go to work healing and protecting your skin. FRENCH GRAPE SEED EXTRACT French grape seed extract supplies entirely different antioxidants than SOD. These are known as oligomeric proanthocyanidins (OPCs), and they also fight premature aging and oxidative damage. One study also found that French grape seed extract had a strengthening effect on collagen and elastin—and that could mean firmer, smoother skin for you. Just make sure to look for a tannin-free supplement to ensure maximum absorption and bioavailability. These individual herbs and nutrients all supply superior skin benefits, and they may work even better when they team up. A French clinical study found that a combination of French grape seed extract, French melon SOD, zinc, and vitamin C helped rejuvenate dull, aging skin in just eight weeks. Women taking this combo saw glowing results: Their skin was 25.9 percent more luminous, 62.3 percent more radiant, and 55.8 percent firmer. As an added bonus, some women reported that their dark undereye circles and skin imperfections (like redness and spots) improved significantly. Adding these anti-aging, anti-acne powerhouses into your daily routine can help your skin look its best—but they can’t do it alone. Tending to your overall health with solid sleep, nutrient-dense foods, and stress reduction (at least as much as you can) will also help you put your best face forward. Michele Cagan is a natural health writer. She loves digging through the latest research on herbs and nutrients to track down the most effective natural ways to manage common health issues.


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

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

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

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POWERFUL PREVENTION with

Grape Seed Extract Nature’s answer to free-radical damage by Ajay Goel, PhD

C

16

urrent statistics on cancer are staggering. According to the American Cancer Society, more than 4,800 new cases of cancer will be identified each day in 2019. The chance of a person being diagnosed in their lifetime is now 1 in 3. The questions beg to be asked: Why is this devastating disease so widespread? And is there any hope for prevention?


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Research shows that cancer can be attributed to a number of causes, but pinpointing a reason you or a family member may have developed the disease is nearly impossible. Tobacco use, toxic chemicals, obesity, hormone imbalances, radiation, viruses, chronic inflammation, and lack of exercise can all set the stage for the cellular damage that leads to cancer. An extremely complex disease, cancer doesn’t come with a one-size-fitsall cause—or solution. GOOD CELLS BEHAVING BADLY

All cancers can be traced back to an abnormal functioning of cells in the body. Ideally, each of your cells divides in an orderly fashion. During the typical life cycle, old or damaged cells die (a process known as apoptosis) and healthy new cells take their place. Cancer develops when the damaged cells don’t die, but continue to divide and grow. This overgrowth of damaged cells can eventually form tumors that may spread to other organs and tissues. But take heart—along with the sobering statistics on cancer comes some good news. For many years doctors believed that cancer was primarily a hereditary disease. Now we know that more than 95 percent of cancers have little to do with your genes, but may be contributed to certain lifestyle and environmental factors. Why is this considered good news? While it can be nearly impossible to control things like toxins in the environment, it is possible to control some of the lifestyle factors that could lower your cancer risk in the first place. Also, treatment options are advancing. Screening techniques are becoming more effective. Best of all, cancer survival rates are on the rise. So while

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cancer remains extremely prevalent, people are beating it more than ever before in history. In the case of such a devastating illness, these small victories are cause for celebration. Another major contributor in the fight against cancer is the fact that people are becoming more educated in the many ways they can proactively help to prevent the disease in their own lives. While eating a healthy diet, participating in regular exercise, and avoiding tobacco products can provide a good start, science now tells us there are some powerful natural compounds that may have the ability to lessen the odds that the disease ever takes hold. One of the most effective weapons to have in your cancer prevention protocol is grape seed extract. AMAZING ANTIOXIDANT POWER

Grapes are abundantly rich in disease-fighting nutrients, including antioxidants that protect your cells from oxidative stress and inflammation. The skins and seeds of the grape contain high antioxidant concentrations that can benefit a number of health conditions, including heart disease, diabetes, and cancer. When it comes to diseasefighting botanicals, few have proven to be as powerful and versatile as grape seed extract.

STUDIES ON THE RISE

Impressively, French grape seed extract VX1 has a growing body of research backing its powerful cancer-prevention abilities. In a number of studies, OPCs have been shown to inhibit cancer cell proliferation and trigger cell death in colon, breast, prostate, and other cancers. They have also been shown to shrink the size of tumors, as well as target cancer stem cells that have become resistant to chemotherapy. One study appearing in the journal Carcinogenesis focused on colorectal cancer, one of the most deadly cancers in the United States. The research found that VX1 was able to boost levels of tumor-fighting genes, “turn off” the genes that promote tumor growth, and prevent the spread of cancer cells. And when compared to other grape seed extracts in the study, VX1 was significantly more effective at a much lower dose than standard extracts. It’s also important to note that no healthy cells were harmed in this study. The OPCs pinpointed the cancer cells without destroying any healthy tissue. TARGETING STEM CELLS

Another impressive study shows the effectiveness of OPCs on cancer stem cells. You’ve heard it time and again. Someone is declared to be in remission or “cancer free,” only to have a reoccurrence in the future. Why does this happen? Because cancer cells are smart and resilient. Sometimes they can hide in the body and become resistant to chemotherapy treatment.

Grape seed extract is so potent because it contains oligomeric proanthocyanidins, or OPCs. OPCs are compounds with great protective value, but to be beneficial, their molecular structure needs to be tiny and readily absorbable. The best OPCs are found in a French variety of grape seed extract called VX1. VX1 is tannin-free and has unique specifications that make it highly absorbable—and therefore more effective—in the body. 17


Mor e POWERHOUSE PROTECTION

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While grape seed extract has a great deal of anticancer properties, studies show that the following vitamins and botanicals can also set the stage for cells to exist cancer-free.

CURCUMIN

BOSWELLIA

VITAMIN D

This extremely potent antioxidant is the darling of the natural medicine world when it comes to inflammatory defense. Known for its unparalleled ability to stop the freeradical cascades in the body that can lead to inflammation, curcumin also has the ability to enhance the beneficial effects of chemotherapy.

Another of nature’s powerful antiinflammatory botanicals, boswellia stands out for its unique ability to target numerous inflammation pathways in the body, including an important one called 5-LOX. Not even curcumin and grape seed extract can touch 5-LOX, which is thought to contribute to serious health conditions like arthritis, Alzheimer’s, and inflammatory bowel disease.

Yes, the “sunshine vitamin” can do much more than keep your spirits up. Studies show it may prevent or slow the growth of some types of cancers, including breast, prostate, colon, and even pancreatic cancer. Vitamin D is unique in the way that it acts like a hormone in the body, helping to build healthy bones and regulate immune, muscle, and nervous system function.

BCM-95 curcumin (a proprietary ingredient also known as Curcugreen) is the subject of over 50 published studies for its medicinal benefits. Preliminary research on its anticarcinogenic activity has found that it can suppress breast, prostate, liver, skin, oral, colon, and lung cancer cells. One study in particular researched the benefits of BCM95 curcumin when combined with French grape seed extract VX1. Because these two botanicals target separate inflammatory pathways in the body, taking them simultaneously may pack an even bigger punch than taking either of them alone.

While chemotherapy can cause cancer stem cells to become chemoresistant, the OPCs in French grape seed extract VX1 target a unique pathway called HippoYAP that is necessary for stem cell survival. After exposing colon cancer cells to this standardized extract, tumor growth was suppressed by as much as 90 percent.

18

In a cell study performed in Egypt, boswellia was found to be comparable to two chemotherapy drugs for inhibiting the growth of colon and liver cancer cells. Other preliminary work has shown that a primary compound in boswellia called AKBA was able to stop the growth of leukemia and prostate cancer cells by making the cancer cells unable to form blood vessels—their source of survival. When looking for an effective boswellia product, check the label to make sure it is standardized to 10 percent AKBA.

Additional findings published in Carcinogenesis reported that VX1 can stop DNA from replicating itself, which prevents the spread of cancer. ADULTERATION AWARENESS

To get the most cancer-prevention potential from a grape seed extract supplement, look for French grape seed extract that is tannin-free with small OPCs for proven absorption. The best products have gone through

While the full benefits of vitamin D on cancer prevention still need to be explored, preliminary findings are promising. A recent study in PLOS ONE showed that postmenopausal women with higher amounts of vitamin D in their blood had a significantly lower risk of developing breast cancer than those with lower vitamin D counts. More research reflects that vitamin D has an influence on tumor growth and apoptosis. Remember that before you up your vitamin D intake, it’s important to get a blood test through your healthcare provider to check your levels.

a verification program to determine that the extract is authentic and hasn’t been adulterated.

Ajay Goel, PhD, is an Investigator at the Gastrointestinal Cancer Research Lab at Baylor University Medical Center in Dallas, TX. He is a member of the American Association for Cancer Research and the American Gastroenterology Association.


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19


Good Health TM

Research Roundup SPECIAL FOCUS ON

Grape Seed Extract French Grape Seed OPCs: Cancer-Preventive Compounds You’ve probably heard about grape seed extracts, especially for heartrelated conditions. Unfortunately, many grape seed extracts on the market are either adulterated with other ingredients, or are so encumbered with tannins— compounds that limit absorption— that they are virtually useless. However, grape seed extracts that are free of tannins allow their beneficial components, called oligomeric proanthocyanidins or OPCs, to absorb fully in the digestive tract and ultimately enter into the cells that most need their healing attention. Leading research shows that the right grape seed extract may be the next breakthrough in the fight against cancer. The studies highlighted here show the value of a French grape seed extract (VX1), standardized for low molecular weight (think “small”) OPCs in stopping colorectal cancer cells from growing and recurring. According to the Centers for Disease Control and Prevention (CDC), colorectal cancer has the second highest mortality rate in the United States. Fortunately, this latest research provides insight and hope into the newest directions in preventing this cancer and others as well.

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LIFESTYLES

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

Stopping Stem-Like Cell “Seeds” with French Grape Seed OPCs

THE STUDY ABSTRACT:

tumor organoids. Collectively, we have comprehensively assessed antitumorigenic properties of OPCs and our data throws light on previously unrecognized chemopreventive mechanisms of OPCs highlighting its therapeutic potential.

Proanthocyanidins are a heterogeneous group of flavan-3-ol or flavan-3,4-diol oligomers present in various fruits and vegetables. In particular, the smaller oligomeric subset of proanthocyanidins, termed the oligomeric proanthocyanidins (OPCs) appear to have potent anti-tumorigenic properties, but the underlying mechanisms for their effectiveness remain unclear. Herein, we utilized a series of in vitro, in vivo and patient-derived organoid approaches to systematically investigate the chemoprotective role of OPCs in colorectal cancer. OPCs exerted anti-tumorigenic effects through inhibition of cellular proliferation, and induced apoptosis and cell cycle arrest. Intriguingly, OPCs suppressed spheroid derived cancer stem-like cell formation and decreased the expression of intestinal cancer stem cell markers including LGR5, CD44 and CD133. Mechanistically, RNAsequencing results confirmed that OPCs prominently interfered with developmental and self-renewal pathways and identified several self-renewal associated oncogenes targeted by OPCs. Furthermore, OPCs inhibited Hippo pathway through downregulation of its key transcriptional regulators, YAP and TAZ. Finally, we confirmed antitumorigenic effects of OPCs using multiple xenograft experiments and recapitulated its protective effects using patient-derived colorectal

Source: Toden S, Ravindranathan P, Gu J, Cardenas J, Yuchang M, Goel A. Sci Rep. 2018 Feb 20;8(1):3335.

Oligomeric proanthocyanidins (OPCs) target cancer stemlike cells and suppress tumor organoid formation in colorectal cancer.

WHAT IT MEANS TO YOU:

Cancer stem cells, the “seeds” of recurring cancer, resist chemotherapy. They essentially hide in the body, remerging later—sometimes years following treatment. When this happens, the new cancer is even more resistant to treatment. Researchers at Baylor found that French grape seed extract (VX1) stopped the regeneration of cancer stem cells by blocking a specific pathway in the body, abbreviated as HippoYAP. In studies, it actually prevented the ability of tumor cells to grow and spread, and eventually killed them altogether. This is an effect not seen with conventional drugs, so these results show the potential for OPCs from grape seed to do something completely unique. In this case, the viability of cancer cells exposed to the extract decreased by 70 percent. Further study using an animal model showed that the VX1 extract suppressed tumor growth by 90 percent. This study shows that the frontiers of natural cancer fighting are still being explored and that the potential for the right kind of grape seed extract—one that is tannin-free and specifically standardized for OPCs—is massive. According to the researchers, a human equivalent dose could be a small addition to a daily regimen—only about 300 mg to 600 mg per day.


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French Grape Seed OPCs Improve the Effect of Some Chemotherapy Drugs

For Results, Grape Seed OPCs Are the Critical Factor

THE STUDY ABSTRACT:

THE STUDY ABSTRACT:

Oligomeric proanthocyanidins (OPCs) from grape seed extract suppress the activity of ABC transporters in overcoming chemoresistance in colorectal cancer cells. Multidrug resistance is a major hindrance in managing cancer. By performing a series of experiments in chemoresistant colorectal cancer cell lines, we demonstrate that oligomeric proanthocyanidins (OPCs) from grape seed extracts can sensitize both acquired (HCT116-FOr cells) and innately chemoresistant (H716 cells) cancer cells to chemotherapeutic drugs, 5-fluorouracil (5FU) and oxaliplatin, by inhibiting ABC transporter proteins. When combined with chemotherapeutic drugs, OPCs significantly inhibited growth of the chemoresistant cells (p<0.05 to p<0.001), and decreased the expression of several key ABC transporters. Moreover, the activity of the ABC transporters was also significantly decreased by OPCs in the cell lines (p<0.05). We further confirmed that co-treatment with OPCs sensitized the chemoresistant cells to 5FU and oxaliplatin, as observed by improvement in cell cycle arrest, double strand breaks and p53 accumulation in these cells. Additionally, we confirmed that coadministration of OPCs with chemotherapeutic drugs significantly decreased chemoresistant xenograft tumor growth in mice (p<0.05). Together, our study illuminates the downregulation of multiple ABC transporters as a mechanism by which OPCs overcome chemoresistance in cancer cells, and may serve as adjunctive treatments in patients with refractory colorectal cancer. Source: Ravindranathan P, Pasham D, Goel A. Carcinogenesis. 2018 Dec 29.

WHAT IT MEANS TO YOU:

One of the biggest barriers to conventional cancer treatment is that cancer cells become resistant to chemotherapy drugs. Trying to overcome that with higher dosages isn’t always an option because of the terrible side effects chemotherapy drugs can have on patients. This study found that the oligomeric proanthocyanidins (OPCs) from a French grape seed extract (VX1) inhibited the growth of resistant cancer cells and the proteins that would otherwise help them thrive. This means that the French grape seed OPCs could be part of an adjunct therapy—a beneficial add-on—to chemotherapy in patients with colorectal cancer.

Mechanistic insights into anticancer properties of oligomeric proanthocyanidins from grape seeds in colorectal cancer. Although the anticancer properties of oligomeric proanthocyanidins (OPCs) from grape seeds have been well recognized, the molecular mechanisms by which they exert anticancer effects are poorly understood. In this study, through comprehensive RNA-sequencingbased gene expression profiling in multiple colorectal cancer cell lines, we for the first time illuminate the genome-wide effects of OPCs from grape seeds in colorectal cancer. Our data revealed that OPCs affect several key cancer associated genes. In particular, genes involved in cell cycle and DNA replication were most significantly and consistently altered by OPCs across multiple cell lines. Intriguingly, our in vivo experiments showed that OPCs were significantly more potent at decreasing xenograft tumor growth compared with the unfractionated grape seed extract (GSE) that includes the larger polymers of proanthocyanidins. These findings were further confirmed in colorectal cancer patient-derived organoids, wherein OPCs more potently inhibited the formation of organoids compared with GSE. Furthermore, we validated alteration of cell cycle and DNA replication-associated genes in cancer cell lines, mice xenografts as well as patient-derived organoids. Overall, this study provides an unbiased and comprehensive look at the mechanisms by which OPCs exert anticancer properties in colorectal cancer. Source: Ravindranathan P, Pasham D, Balaji U, Cardenas J, Gu J, Toden S, Goel A. Carcinogenesis. 2018 May 28;39(6):767-777.

WHAT IT MEANS TO YOU:

This study tested grape seed oligomeric proanthocyanidins (OPCs) against a plain, or unfractionated grape seed extract (GSE) that was not tannin-free, nor specifically standardized for the compounds. One of the insights garnered by this research was not just how the OPCs affect cancerrelated genes and stop the cell growth cycle, but how much more effective the smaller-sized (low molecular weight) OPCs were in comparison with the larger proanthocyanidins from the regular grape seed extract. These OPCs target specific microRNAs—in this case the microscopic engineers that replicate cancer cells—and prevent cancer by directly inducing apoptosis (the programmed death of damaged cells). It also

CONTINUED>>

21


Research Roundup

SPECIAL FOCUS ON

Grape Seed Extract

boosted levels of tumor suppressor genes, downregulated tumor promoting genes, and prevented the migration of cancer cells. Although this research focused on colorectal cancer, there are similar types of activity across nearly all kinds of malignancies. In fact, the researchers found that the grape seed worked along so many tracks that in their study they mention, “… no single clinical therapeutic has the

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ability to effectively block multiple oncogenic pathways…” That alone is an incredible breakthrough. But in vivo tests found something else even more applicable to everyday life. Because the tannin-free OPCs from French grape seed extract were more absorbable than the tannin-bound OPCs from unfractionated grape seed extract, the botanical ingredient was much more effective at much lower dosages. For example, animal studies found that even at smaller amounts, OPCs were much more effective than standard grape seed extract at reducing

tumor size. In just 13 days, 100 mg of OPCs reduced tumor size by 65 percent. Even a 50 mg level brought the tumor size down 40 percent. Compared to standard grape seed extract at only 13 percent and 8 percent, respectively, it shows how much of a difference it makes to get a tannin-free grape seed extract with absorbable OPCs that can reach their full potential. Additionally, there were no harmful effects on healthy cells—these actions were targeted to cancer cells only. Scaled up for human use, researchers determined that low daily dosages—just 240 mg per day—were sufficient.

French Grape Seed OPCs Plus Curcumin Are Superior Anti-Carcinogens

THE STUDY ABSTRACT:

A combination of curcumin and oligomeric proanthocyanidins offer superior anti-tumorigenic properties in colorectal cancer. Combining anti-cancer agents in cancer therapies is becoming increasingly popular due to improved efficacy, reduced toxicity and decreased emergence of resistance. Here, we test the hypothesis that dietary agents such as oligomeric proanthocyanidins (OPCs) and curcumin cooperatively modulate cancer-associated cellular mechanisms to inhibit carcinogenesis. By a series of in vitro assays in colorectal cancer cell lines, we showed that the anti-tumorigenic properties of the OPCs-curcumin combination were superior to the effects of individual compounds. By RNA-sequencing based gene expression profiling in six colorectal cancer cell lines, we identified the cooperative modulation of key cancer-associated pathways such as DNA replication and cell cycle pathways. Moreover, several pathways, including protein export, glutathione metabolism and porphyrin metabolism were more effectively modulated by the combination of OPCs and curcumin. We validated genes belonging to these pathways, such as HSPA5, SEC61B, G6PD, HMOX1 and PDE3B to 22

be cooperatively modulated by the OPCs-curcumin combination. We further confirmed that the OPCscurcumin combination more potently suppresses colorectal carcinogenesis and modulated expression of genes identified by RNA-sequencing in mice xenografts and in colorectal cancer patient-derived organoids. Overall, by delineating the cooperative mechanisms of action of OPCs and curcumin, we make a case for the clinical co-administration of curcumin and OPCs as a treatment therapy for patients with colorectal cancer. Source: Ravindranathan P, Pasham D, Balaji U, Cardenas J, Gu J, Toden S, Goel A. Sci Rep. 2018 Sep 14;8(1):13869.

WHAT IT MEANS TO YOU:

Tannin-free French grape seed extract with highly absorbable OPCs has already shown strong antitumor effects in prior research. This study combined the OPCs from French grape seed extract with a curcumin from turmeric that is blended with turmeric essential oil and arturmerone, a beneficial compound within the oil, for greater absorption. Both grape seed OPCs and curcumin work along multiple pathways in the body to reduce inflammatory damage to healthy DNA, help prevent cancer cells from replicating, and inhibit the

growth and development of tumors. What’s interesting here is that these two botanical ingredients work along differing paths, and because of this, they can cover more ground in the battle against cancer than either one could separately. As in the other studies, an important key is the form of the ingredients used in the study. The grape seed (VX1) is tannin-free and specifically standardized for OPCs that can be absorbed in the digestive tract, enter the cells, and start repairing them (or triggering apoptosis, if they’re cancerous.) The curcumin, known as BCM-95/Curcugreen, shouldn’t be confused with plain turmeric or standard extracts. It uses turmeric essential oil, not piperine, to boost absorption and help it remain in the bloodstream longer. As the researchers note in their study, it has become increasingly popular to combine cancer-prevention therapies. Both French grape seed OPCs and curcumin represent a one-two punch for reducing cancer risk. The French grape seed is water soluble—it absorbs quickly and works fast. The curcumin is fat soluble and remains in the body longer. This research suggests that this dynamic duo may be an excellent addition to standard therapies.


EVERY DAY can be a GOOD

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HAIR DAY

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Getting Started

Eat. Real. Food. Your ultimate clean eating guide

T

ake a wander through your local supermarket. Likely you’ll see carts filled with processed foods oozing with unpronounceable chemicals, additives, GMOs, and preservatives. From cereals to sodas, the All-American Diet is overflowing with nutritionally bankrupt faux foods that may taste good, but are certainly not doing your health any favors. Thankfully, there’s a movement sweeping across the country that embraces real, minimallyprocessed foods, commonly known as clean eating. No doubt you’ve heard the term, but you may not know all the ins and outs of clean eating. At its core, it’s not a diet or a cleanse. Instead, it’s a way of eating

24

and living that focuses on consuming food in its most natural state when possible. The goal is to improve your health, one meal at a time.

Food manufacturers change the ingredients in their products from time to time. If you make it a habit to read the ingredient labels on a regular basis, you’ll never be caught by surprise.

To say that clean eating is just shifting away from processed foods toward fresh, unprocessed foods is an understatement. Clean eating is about much more than how you shop, cook, or eat. It’s a means to an end that includes providing your body with the nutrients it needs to function optimally, feel energized, improve your immunity, and possibly even attain a bit of weight loss. If you’re used to relying on processed or convenience foods, clean eating can seem a bit overwhelming at first. But instead of trying to make wholesale changes to the way you shop and eat, try taking baby steps. Making positive changes on a daily or weekly basis can add up to healthy results. Where to start? Check out these clean eating rules to get started:

The Rules

Focus exclusively on real, nutrientdense food. Avoid refined grains, hydrogenated fats, and sugar in all forms. Stay away from “diet” foods like artificial sweeteners or low-fat options. These foods are full of chemicals. Include high-quality, responsibly sourced protein at every meal such as pastured eggs, grass-fed beef, or wildcaught fish. Eat “good” carbs from fresh, preferably organic, fruits and vegetables. Consume healthy fats such as extra virgin olive oil, avocado oil, or coconut oil. Combine lean protein + healthy fats + good carbs at every meal. Eat five to six smaller meals per day spaced about three hours apart. Never skip a meal, especially breakfast. Cut back on alcohol. Don’t drink your calories. Opt for water, sparkling water, or unsweetened tea or coffee. Stay hydrated. Drink two to three liters of water each day.


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Purge Your Pantry

Now that you know the rules, it’s time to make room for your clean eats. And that means getting rid of all the bad stuff hiding out in your pantry, fridge, and freezer. Yes, all of it. Start with your pantry or cabinets. Position a trash can and an empty box nearby. Go through every food item, one by one. Unless it’s obviously junk food (hello Oreos!), take a minute to read the ingredient list. If a product contains an ingredient you don’t recognize or one you can’t pronounce, toss it! If it’s an unopened can, bottle, or package, put it in the box, which will eventually contain items you’ll be donating. If it’s been opened or is past its expiration date, put it in the trash. Be ruthless.

Put any clean food that’s left back on the shelves in an orderly way. Using the same strategy, move on to the refrigerator and freezer. Try to keep only those foods that contain a

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ist g ShoppinggroLce in t a E n ry a le C r r You f you per imeter o

e nly Focus on th ner aisles o in to the in g to in a p m ip d to , , store ke oil et staples li g to ! d ls e e d b e e la as n Re a d conut milk. g from a paste, or co et eat som hin entify T S U M u o If y u can id ake sure yo package, m it appears to If . red ients g in al e th f o a ll ls than actu re chemica o m in ta n co elf. it on the sh food, leave

FRUI T

Apples Avocado Bananas Blackberries

26

Blueberries Dates Lemons Limes Oranges

LIFESTYLES

the clean foods you plan to buy. Your first trip will probably be a big one and, since you’ll be reading labels on any packaged products, it will likely take you an hour or more. While it may be age-old advice, it bears repeating: don’t go shopping if you’re hungry. Nothing will undermine The percentage you can your clean eating shopping list boost your antioxidant (or your budget) faster than succumbing to cravings just intake by choosing organic fruits because you forgot to eat first! and veggies over conventional

produce, according to a new review of 343 studies that appeared in the British Journal of Nutrition.

maximum of five or six ingredients. Donate non-perishable items to your local food pantry. Perishable items can be given away to friends.

Ready, Set, Shop!

Once you’ve done a pantry overhaul, it’s likely your cabinets are pretty bare. But before you restock, make a list of

VEGETABLES

Artichokes Arugula Asparagus Bell peppers Broccoli Brussels sprouts Carrots Cauliflower Celery Cucumbers Eggplant Fennel Green beans Kale Mushrooms Onions Romaine lettuce Spinach Squash Sweet potatoes Tomatoes Zucchini

Don’t limit yourself to your big box grocery store. It’s also smart to search out clean options at your local natural food stores and farmers’ markets. These resources can be found in urban and suburban neighborhoods and often offer a wider variety of local and organic foods. For those hailing from a more rural landscape, check out localharvest.org for a listing of CSAs (Community Supported Agriculture) that pair local farmers with consumers who support them—and get farm-fresh produce in return.

BEANS & LEGUMES

Black beans Chickpeas Hummus Kidney beans Lentils

ME AT, POULTRY, SE AFOOD

Boneless, skin less chicken breasts Cod or ot her sustainable white fish Lean beef or bison Lean ground tu rk ey W hole chicken Wild-caught sa lm on Wild-caught sh rim p


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A DAY OF CL EAN EAT ING

Breakfast: 2 eggs

Lunch: Kale Caesar

scrambled with ground turkey; spinach sautĂŠed in olive oil

Dinner: 4 oz. baked

salad with 4 oz. grilled chicken breast

Snack 1:

salmon and 2 cups steamed vegetables

Snack 2:

1 apple and 12 raw almonds

One-half avocado with salsa

Snack 3 (Optional):

Handful of carrots and celery sticks with 2 tablespoons hummus

GRAINS

heese

Y cc DA IR r g a n i m i l k or -fat o Fu l l t orga nic a Fu l l-f lter native ed a k st u r l i m o r pa c i n Orga or ghee r but te ed eggs t r u og u r Past ee k y r G n Pla i

NUTS & SEEDS Almonds Almond butter Brazil nuts Cashews Chia seeds Flax seeds Hemp seeds Pistachios Walnuts

Brown rice Organic tortillas Quinoa Rolled oats Sprouted bread

BAKI NG

S

UPPL IE A lmond S mea l/flo ur Baking po wder (alu minum-f Ba king s ree) od a C o c oa p o wder Coconut flou r Coconut s ug a r Da rk or ba ker s c hocolate Honey or Gr Unsweete ade B maple syru p ned apple W hole w sauce heat flou r or gluten-f r ee ba kin g m ix

PANTRY S STAPLE

e A l lspic inega r ider v Apple c l o oi Avocad pepper e n Cayen owder p Ch i l i on uce Cinna m inos or soy sa m a t u Cocon t oi l Coconu Cum in g in olive oil ir Ext ra v v inega r ne i Re d w Sa l sa

HERBS

Basil Chives Cilantro Dill Garlic Parsley Rosemary

27


Inside

GOOD EXAMPLES of

ANIMAL HEALTH

SMART SUPPLEMENTATION

AN ANXIOUS PET

Supplement Savvy —

A VET’S PERSPECTIVE by Carrie Donahue, DVM

You’re probably a fan of supplements and the difference they make in your life. But what about supplements for your dog? These three tips will help you cut through the clutter when it comes to supplements for your pet. TIP

Holistic Vets Receive More

One Supplement Education.

Like many medical doctors, not all veterinarians receive training on the benefits that natural remedies can provide to their furry patients. If you’re looking for a veterinarian who has gone beyond the standard veterinary medical degree and received additional training in natural approaches, look for the word “holistic.” A holistic vet examines an animal as a whole, including the environmental, mental, physical, and emotional influences in their life. They consider alternative approaches, and that includes supplements. TIP

Ask About the Company

Two Behind the Supplements.

Reputable supplement companies are happy to talk about their practices and history. They want the public to know the lengths they go to for safety, efficacy, and quality when it comes to the products they offer. If you are considering a brand of supplements for your pet, or your vet is recommending a brand, ask questions about the company and visit their website. Any company you choose should follow current Good Manufacturing 28

Practices—also called cGMPs. Although not mandated for animal products, it should be a requirement from your standpoint. It’s no secret that the adulteration of ingredients (not putting in the product what the label claimed) has run rampant in the pet supplement world. Make sure any product you choose is “U.S. Laboratory Tested.” This will be clearly labeled on packaging. Check to see if the supplements you are considering have the National Animal Supplement Council (NASC) Quality Seal. This shows that the company you are considering has met the strict guidelines of the highest-quality for companion animals as designated by this respected nonprofit trade organization. Another group looking out for the well-being of animals is the Association of American Feed Control Officials, or AAFCO. They are a membership association charged by law to regulate the sale and distribution of animal food and animal drug remedies. Be a wise consumer and insist on accountability for your beloved pet. TIP

You Are Not Your Dog!

Three We all love our pets, but your dog

has his or her own special needs. Resist the urge to give supplements to your pet based on your current needs or “just in case.” A holistic vet will be able to guide you when it comes to why your pet needs supplementation, as well as a dosage plan. The vet will also follow through on how your dog is responding to a particular supplement. When you and your vet are on the same page about proper supplementation, your dog reaps the benefits. Excellent care with proven supplements results in a happy, healthy pet.

Sadly, anxiety can wreck a dog’s quality of life. There’s a lot to put a pet on edge including trips to the groomer and vet, separation fears, a change in routine, or a personality predisposition. Look for a supplement with brain-specific compounds found in a specifically cultivated root extract of Echinacea angustifolia, which has been shown to keep a dog tranquil without causing drowsiness. A good dosage to help your pet relax is 20-40 mg.

JOINT & HIP STIFFNESS Whether from activity or aging, it’s not fun to see your dog in pain. A supplement containing highly absorbable curcumin with turmeric essential oil that contains ar-turmerone, combined with standardized boswellia, is an excellent choice to help with stiffness, and to provide support for healthy cartilage and joints.

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


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Because you should only feel

a tingle when you FALL IN LOVE.

Healthy Feet & Nerves

TM*

Supports healthy nerve function in feet, legs, and fingers.* 29 EuroPharmaUSA.com *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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D E C O D E

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

n: Vitami WHAT IT IS:

Vitamin D3, or cholecalciferol, is one of two forms of vitamin D.

This critical nutrient helps build bone density, boosts immune defense, strengthens knee cartilage, protects brain cells, keeps metabolism running properly, and improves your mood. If you are older or work indoors, you may be deficient in vitamin D. By the time you’re 65 years old, your ability to synthesize vitamin D from sunlight can decline by 60 percent. MAIN USE:

DOSAGE LEVEL:

500 to 5,000 IU or

D3 WHERE IT COMES FROM: Vitamin

D3 is synthesized naturally in your bodies after you’ve been in the sun, which is why it is often called “the sunshine vitamin.” As a supplement, vitamin D3 is often sourced from lamb’s wool oil, and is a co-product of wool shearing.

Calcium WHAT IT IS:

WHERE IT COMES FROM:

Calcium is naturally bound to carbonate in sources like limestone or chalk. Other supplemental forms, like calcium malate—bound to malic acid— may yield more elemental calcium.

WHAT TO LOOK FOR: For

WHAT TO LOOK FOR: For most

people, the vitamin D3 form is best. There is a vitamin D2 form, also known as ergocalciferol, but it must be converted by the body into vitamin D3 in order to be useful, so it makes sense to simply start with D3.

12.5 - 50 MCG DAILY 30

l: Minera

LIFESTYLES

strong bones and teeth, use calcium malate or calcium chelated to amino acids like glycine. For stopping muscle cramps, dry coughs, and boosting immune support, calcium lactate (combined with magnesium and zinc) works best.

Calcium is the most abundant mineral in the body. It is a primary component (but not the only one) of strong bones and teeth. It is also required for muscle strength and recovery.

cal: Botani

Olive Leaf Extract

WHAT IT IS:

Olive leaf extract comes from the leaves of the olive tree, the same source as olives and wonderfully healthy olive oil.

WHERE IT COMES FROM: From

Mediterranean, olive-producing countries including Spain, Italy, Turkey, and Greece.

MAIN USE:

Most people associate calcium supplementation with strong bones, but it also is important for exercise performance and the immune system. For the best results, combine calcium with other nutrients including magnesium, phosphorus, zinc, and vitamin D3. Calcium on its own, or in doses exceeding 1,200 mg per day, can lead to arterial blockage and kidney damage.

DOSAGE LEVEL:

From

250 MG of calcium lactate for muscle recovery to 1,000 mg daily for bone density.

Olive leaf extract is primarily used for lowering blood pressure. Olive leaf extract protects the walls of the blood vessels, and widens narrow blood vessels so that blood flows more easily and with less effort. Interestingly, a study investigating bone density found that calcium combined with olive leaf extract was more effective than calcium alone— and it helped lower LDL levels, too. MAIN USE:

WHAT TO LOOK FOR: Look

for an extract standardized for at least 16 to 24 percent of oleuropein, the key compound associated with olive leaf’s ability to reduce blood pressure.

DOSAGE LEVEL:

500 MG twice daily. Even though clinical results have been seen in eight weeks, stick with it for at least three months for the best results.


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The Answer to Healthy A1C Levels*

SUCONTRAL D ®

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

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.*†

60

Years of Research Proves it!

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†Supports healthy levels already within normal range.

0

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Years

31


t o Hopics T

What’s buzzy in the world of natural health Monk Fruit Has a Moment

As the ketogenic diet continues to rise in popularity among Americans, more people are adding sugar to their “forbidden foods” lists. But for those keto followers with an insatiable sweet tooth, safe, natural sweeteners are in high demand. While stevia and xylitol have been hogging the spotlight in recent years, the lesser known monk fruit is now stealing the show. Monk fruit is the name of a small green melon grown in Thailand and China. It earned its moniker because it was first used by Buddhist monks in the 13th century. In 2019, monk fruit extract is available for purchase in powder form, making it perfect as a sugar replacement when baking your favorite keto treats. But consider yourself warned—this zero calorie, zero carb extract is said to be 150-250 times sweeter than regular table sugar!

32

Good Health The Avocado Era TM

LIFESTYLES

Is the clean eating world obsessed with avocados? It certainly seems that way. The fleshy green fruit is a social media starlet, continuing to dominate Facebook and Instagram feeds with photos of avo-centric healthy eats, including avocado toast, avocado ice cream, and yes, even avocado coffee. A healthy, nutrient-dense addition to sandwiches, smoothies, and salads, the amazing avocado can also hold its own as a main course. Its rich, buttery texture and high content of healthy fats make it a delicious, highly satisfying, guiltfree indulgence. In a recent analysis of the UK’s most Instagrammed foods, avocado placed near the top of the list at #2, second only to the popular Indian spice, curry. Yes, avocado love is still a real thing. It’s just plain cool to love this hot trend.

Oodles of Zoodles

Life without pasta can feel underwhelming, but for individuals following low carb, clean eating diets—or for those with gluten sensitivities or celiac disease—noodles are a big no-no. Enter zucchini noodles, or “zoodles,” a low-calorie, highly satisfying pasta alternative. People love zoodles because, in addition to containing fewer calories than traditional pasta, they up your vegetable intake for the day and offer some select nutrients not found in ordinary noodles. Many supermarkets across the country are offering freshly spiraled zoodles in their produce departments, but you can also whip some up at home with a DIY spiralizer. While zucchini is the original inspiration for zoodles, you can get creative with veggie noodles made from butternut squash, sweet potatoes, carrots, and even parsnips.

CBD-Infused Everything

The health benefits of CBD are cropping up everywhere these days, promoting this compound from the hemp plant’s ability to manage everything from pain to anxiety to post-traumatic stress disorder. And consumers are eating it up— sometimes literally. CBD is finding its way into snack foods, desserts, water, and even alcoholic beverages. While people seem to love CBD for its miraculous health promises, the FDA is still working out the regulatory kinks on managing it in the marketplace. So while the CBD trend seems to be going gangbusters at the moment, regulation issues may cause a slowdown sooner than you think.


Good Health TM

LIFESTYLES

QUICK

&

CLEAN Celebrate summer with these clean, no-cook dishes! As we head into the dog days of summer, it’s tempting to hit the drivethru instead of the kitchen. Beat the heat while still sticking to your nutrition goals with our fast, fresh dishes that will keep your kitchen cool and your meals clean.

2 pounds of ripe heirloom tomatoes 1 cucumber, peeled, seeded, and chopped

Heirloom Spanish Gazpacho SERVES 6

Heirloom tomatoes give this cold and refreshing summer soup a unique depth of flavor. It’s the perfect light lunch or starter featuring garden-fresh seasonal produce. Serve it with a variety of toppings for a customized bowl that packs a bounty of nutrients.

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Cut the tomatoes into quarters. Combine the tomatoes with the chopped cucumbers and peppers in a blender. Puree until smooth. 1

1 large Anaheim pepper, seeded and chopped 1 medium red bell pepper, seeded and chopped Salt and pepper to taste

Add ½ cup of olive oil and 3 tablespoons of red wine vinegar to the blender and process until well combined. Season with salt and pepper to taste. 2

Toss in a couple of tablespoons of cilantro and process again. Taste and adjust the seasoning if needed. 3

Transfer the soup to a large bowl. Cover and refrigerate for at least 2 hours and up to 24 hours. 4

Red wine vinegar

To serve, ladle into individual bowls. Top with a swirl of olive oil and a grinding of fresh black pepper.

1 bunch cilantro, chopped

6

Extra virgin olive oil

½ red onion, diced 1 cup full-fat feta cheese, crumbled 1 pound bay shrimp

5

Pass around bowls of cilantro, red onion, feta cheese, and bay shrimp so each bowl can be customized to taste. Per serving: Calories 173; Total Fat 14.7g; Carbs 11.3g; Protein 2g; Sodium 19mg; Sugar 0.6g


Good Health TM

Spicy Citrus Cali Roll SERVES 2

Our spin on a California roll combines crab, avocado, and grapefruit in a grain-free nori roll to fill all your sushi cravings the clean way! 2 tablespoons mayonnaise, clean compliant or homemade 1 teaspoon sriracha 1 can crabmeat (6.5 oz.)

LIFESTYLES

Celeriac Slaw in Roast Beef Cups SERVES 2

Never heard of celeriac? It’s actually a relative of celery that forms a large and very tasty swollen root that’s a good source of vitamins B6, K, and C, as well as magnesium, manganese, phosphorus, and potassium.

2 tablespoons cilantro, minced

For the slaw

2 tablespoons chives, minced

2 cups peeled and shredded celeriac

3 toasted nori wrappers 1 avocado, peeled, pitted, and sliced 1 cucumber, peeled, seeded, and cut into matchsticks 4-inch piece of daikon radish, peeled and cut into matchsticks ¼ grapefruit, sectioned Pickled ginger Wasabi powder Coconut aminos In a medium bowl, combine the mayonnaise, sriracha, crab, cilantro, and chives. 1

Place a sheet of nori on a bamboo sushi mat (you can also use plastic wrap laid on top of a dishtowel). Cover the nori with ⅓ of the avocado slices, leaving a one-inch strip on the top edge. Spread a thin layer of the crab salad on top of the avocado, extending it to cover the top edge. At the bottom edge, layer the cucumber, grapefruit, and daikon radish from edge to edge. Carefully roll the sushi, pulling it away from the mat (or plastic) and gently squeezing the roll as you go so that it holds together. Slice the roll in half, then slice each half in half again, until you have eight uniform pieces. Repeat the process to create two more rolls. 2

Prior to serving, mix the wasabi powder with enough water to form a paste. Serve the rolls with the wasabi, coconut aminos, and pickled ginger.

2 tablespoons fresh tarragon, minced ½cup mayonnaise, clean compliant or homemade 2 teaspoons prepared horseradish 2 teaspoons fresh lemon juice Salt and pepper to taste For the cups 8 ounces roast beef, thinly sliced 8 large Boston or butter lettuce leaves To make the slaw, toss the celeriac, tarragon, mayonnaise, horseradish, and lemon juice in a large bowl until well combined. Season with salt and pepper to taste. 1

For each cup, stack one lettuce leaf on top of another leaf. Place ¼ of the beef on each lettuce cup and top with ¼ of the slaw. 2

Zesty Salmon and Cucumber Bowl SERVES 2

This simple dish combines omega-3-rich salmon with spiralized cucumbers for a light and tasty summer meal that takes mere minutes to make. Bonus? It’s packed with protein, niacin, calcium phosphorus, and selenium all in one bowl! 2 cucumbers, peeled 4 tablespoons mint, minced ¼ teaspoon red pepper flakes 2 tablespoons lemon juice 1 can wild-caught salmon, drained and flaked (14-oz.) Using a spiralizer or a vegetable peeler, cut the cucumbers into thin ribbons. 1

Place the cucumber in a large bowl and toss with the mint, red pepper flakes, lemon juice, and salmon until well combined. 2

Transfer two lettuce cups to each serving plate. Serve immediately. 3

Per serving: Calories 431; Total Fat 24g; Carbs 17g; Protein 34g; Sodium 430mg; Sugar 4.5g

Divide the cucumber-salmon mixture between two bowls and serve immediately.

3

3

Per serving: Calories 356; Total Fat 25g; Carbs 19g; Protein 17.5g; Sodium 630mg; Sugar 7.4g

Per serving: Calories 243; Total Fat 3.9g; Carbs 6g; Protein 47g; Sodium 705mg; Sugar 4g

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ALT ERNATIVE

MEDICINE CHEST Andrographis:

Andrographis is one of nature’s most effective herbs with a broad range of health benefits that has been used throughout the centuries in Ayurvedic medicine. Andrographis supports mental and physical health, fostering homeostasis—the state of internal balance that exists despite external changes that can affect well-being. Like other adaptogens, andrographis helps people adapt to less than ideal circumstances—whether real or perceived—by decreasing reactivity to stressful situations. While andrographis was first seen as a cold and flu fighter, research now indicates that this powerful herb can also lower stress levels, help brain cells communicate more clearly, and boost energy levels thanks to a bitter compound in the leaves called andrographolide. In lab experiments, andrographis was shown to be more effective than diazepam (Valium) for stress reduction. Used at low doses, this versatile adaptogen was also found to lower levels of the stress hormone cortisol and relieve the symptoms of long-term stress. In a Chilean study, patients suffering from multiple sclerosis—a disease that can sap energy —found that those taking andrographis experienced 44 percent less fatigue than those taking a placebo. For best results, look for an andrographis supplement that includes at least 80 mg andrographolide and around 400 mg of andrographis per capsule. 36

LIFESTYLES

FIGHT FATIGUE! Fatigue. Even the word sounds tired and worn down. Whether your fatigue is chronic or just enough to upset day-to-day activities, it can diminish the desire to live life to the fullest. Different from the tiredness you feel after an occasional late night, fatigue can last for days or even weeks. A 2017 National Safety Council survey found that 97 percent of respondents reported having at least one of the leading nine risk factors for fatigue including enduring long commutes, working more than 50 hours a week, and working very early or very late. Seventy-six percent of those surveyed said they felt tired, 53 percent felt less productive, and 44 percent had trouble focusing. Fatigue’s effect on productivity and overall health is taking a toll on Americans. The following adaptogens and nutrients can counteract fatigue and help restore energy and balance for a more joyful and productive life.

The B Vitamins: Iron: An iron deficiency is a common cause of fatigue, especially among women. However, a study involving 136 women between the ages of 18 and 55 found that those taking 80 mg of iron daily for four weeks experienced 29 percent less fatigue compared to just 13 percent in those taking a placebo. Women of childbearing age and those who are pregnant are at the greatest risk of an iron deficiency. On the other hand, men and postmenopausal women should have their iron levels checked before supplementing since low levels are rare among these groups.

This family of water-soluble nutrients has earned a reputation as the energy vitamins, and for good reason. The B’s are essential for turning the food we eat into energy, or more specifically into adenosine triphosphate, or ATP, which is the form of energy your cells use. Converting food into cellular energy requires hundreds of chemical reactions. Since the B vitamins act as co-factors in many of those reactions, it’s important to make sure your levels are adequate. Just be aware that the B vitamins are not stored in the body. What’s more, stress, alcohol, and a poor diet can deplete your supply. This is why it’s important to replenish your levels daily with a B complex that includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, pantothenic acid, biotin, B12, and folate.


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LIFESTYLES

Rhodiola:

This adaptogen has been shown in multiple studies to increase the brain’s “feel good” neurotransmitter chemicals— norepinephrine, dopamine, and serotonin. Salidrosides in andrographis, as well as the compounds rosavin, rosin, and rosarian, are responsible for the herb’s energizing effects. Researched since the 1960s, clinical findings show that rhodiola improves focus and productivity. One double-blind study of 60 college students who were studying for their final exams showed that those taking rhodiola felt less mentally fatigued and had improved

Ashwagandha:

Another favorite Ayurvedic remedy for fatigue is ashwagandha. Here’s why: The adrenal glands play an important role in managing fatigue. When these glands are stressed and depleted, the body responds negatively by raising cortisol levels. Cortisol is known as the “fight or flight” hormone and is responsible for many of the negative effects of stress, including weight gain and mood swings. Clinical studies have proven ashwagandha’s ability to lessen cortisol while increasing antioxidant activity. This, in turn, allows

feelings of well-being. They also got better final exam grades. Rhodiola supplementation was also found to reduce stress and fatigue, enhance concentration and physical fitness, and improve memory in another double-blind trial of 161 men. Another clinical study of physicians on night duty showed that those taking rhodiola experienced improved mental performance. When it comes to moving beyond fatigue to improved focus, feelings of well-being, and endurance, rhodiola is an excellent solution. Excellent as a stand-alone herb, rhodiola also works well when taken with ashwagandha.

the body to adapt and thrive. In fact, reducing cortisol levels has been shown to reduce the symptoms of chronic stress and fatigue significantly. A 60day double-blind, placebo-controlled trial found that ashwagandha decreased the physical symptoms of stress by 76 percent. Those taking the herb also reported a 69 percent drop in stress and insomnia, a 68 percent decline in social dysfunction, and 79 percent less severe depression. Ashwagandha is a key adaptogen and it also works synergistically with rhodiola to fight fatigue. 37


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Good Health Lifestyles - July 2019  

Good Health Lifestyles - July 2019  

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