Good Health Lifestyles - Oct. 2017

Good Health PARTY-PERFECT BITES FOR THE SEASON’S FESTIVITIES! PAGE 44

FALL 2017

LIFESTYLES

TM

KARLENE KARST, RD

Mom and holistic nutritionist shares her best tips for a healthier family

STOP STREP! THE NATURAL SOLUTION Get Functional

FAMILY-FRIENDLY FITNESS MOVES Sleep Easy

SAFE AND NATURAL

SLEEP AIDS

Keep Calm

NATURAL WAYS TO

SURVIVE SEASONAL STRESS

SMART STRATEGIES

FOR A HEALTHIER SCHOOL YEAR PAGE 18

VOLUME 4, ISSUE 1017

IMMUNEBOOSTING

NUTRIENTS

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contents

18

22

FEATURES 16

revent Strep Throat P with Propolis

A sweet way to sidestep this common ailment.

18

Tips for a Healthy 5 School Year

Smart strategies for healthier kids.

22 Fall into Wellness 5 top immune boosters.

4

62

32 GOOD EATS

27 Are

You Getting the Best Forms of Vitamins & Minerals?

36

A cheat sheet for getting the most from your supplements.

Easy, kid-friendly ways to start the day.

32 Karlene Karst Registered dietician, holistic nutritionist, author, and mom shares her best tips for a healthier family.

NUTRITION

Healthy Grab-and-Go Breakfasts

44 Start the Party!

Perfect bites for your healthy holiday shindig.

IN EVERY ISSUE 8

News You Can Use

66

Research Roundup

70

Good Thoughts

Good Health TM

LIFESTYLES

36

50

66

DEPARTMENTS 12

48

HEALTH MAKEOVER

Stop the Disruptions!

How hormone disruptors are quietly undercutting your health.

30

The Angst of Adult Acne Natural care for clear skin.

50

The best functional fitness moves.

Safe and natural ways to get your zzzz’s.

40

54

ALTERNATIVE MEDICINE CHEST

Respiratory Remedies Breathe easy with these five herbs.

FITNESS

Loaded Carries

HERBAL HELPERS

The Busy Family’s Priority: Sleep!

BEAUTY

58

ASK THE DOCTOR

Expert Answers to Your Health Questions

Statin alternatives and the anticancer power of frankincense.

62

SMART SHOPPER

Snack Attack!

EXPERT CORNER

Save Yourself from Seasonal Stress

Healthy noshes for the whole family.

Go-to tips for a calmer holiday season.

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5

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LIFESTYLES

EDITOR'S CORNER

Good Health LIFESTYLES

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EDITOR-IN-CHIEF

Ah, back to school! As the relaxed days of summer give way to schedules overflowing with homework, sports, dance or music lessons, and a dozen other obligations, it’s easy to put healthy habits on the back burner. But as the weather cools and pathogens multiply, it’s important to make good health a priority. Karlene Karst has you covered! A registered dietician and holistic nutritionist, Karlene is also the mother of three active kids. Check out our interview with her on page 32 for some easy and practical ways to keep the whole family happy and healthy all season long.

Jaye McDonald DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels

But even if you aren’t a parent, the start of a new school year signals the beginning of sniffle season. In this issue of Good Health Lifestyles, we’re sharing some great tips for creating a strong immune fortress in anticipation of the onslaught of bacteria and viruses that seem to rear their ugly heads every fall. Get the info you need to stock your medicine cabinet with the most effective natural immune boosters in Fall into Wellness on page 22. Then flip over to page 16 to get the essentials on sidestepping strep throat.

CONTRIBUTING WRITERS

Of course, supplements are just part of the equation. It’s easy to shortchange sleep or hit the drive-thru as our calendars fill with family obligations and holiday activities. What better time to refocus on healthy habits to keep you and your family well? From getting a good night’s sleep to smart snack swaps and breakfast options, this issue is chock full of healthy strategies. We’ve also got some great moves to keep you in action! Loaded carries on page 50 go beyond the gym with practical exercises that can enhance your functional fitness. After all, what good is muscle definition or losing that last 10 pounds if you can’t lift your toddler or carry a heavy box? These exercises will help you get it done!

COVER PHOTOGRAPHY

What you buy also matters. Hormone-disrupting chemicals lurk in many surprising places—from the plastic containers in your fridge to the shampoo in your shower—and, over time, they can contribute to a wide range of serious health issues. Learn what to watch for in the everyday products you use in our Health Makeover exposé on page 12.

Fall is also the start of the holiday season. We’ll help you celebrate with a tempting array of crave-able party-ready appetizers that are perfect for any celebration.

Bonus? They are all vegetarian- and ketogenic-friendly! But the holidays aren’t always fun and games. Instead of enjoying that happy Norman Rockwell feeling, the holiday season can often find us stressed and anxious. If that’s been your modus operandi in past years, turn to page 40 for some timely tactics to manage anxiety and bring joy back to the season.

As the air chills and the leaves put on their colorful display, let us help you make fall your healthiest season yet. Enjoy!

Jaye

Jaye McDonald Editor-in-Chief

6

Dr. Holly Lucille Dr. Robert Corish Dr. Zora Polesna Dr. Jacob Teitelbaum Kim Henderson Rebecca Snow Dr. Gaetano Morello Carol Ann Weber

Janis Nicolay EDITORIAL OFFICES

1950 S. Rainbow Blvd.

Suite 103-63 Las Vegas, NV 89146 editorial@goodhealthlifestylesmag.com PUBLISHER

Mukoy Publishing

View ALL ISSUES on www.Issuu.com Like us on facebook www.facebook.com/ GoodHealthLifestylesMagazine

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Published quarterly by Mukoy Publishing, 1950 S. Rainbow Blvd., Suite 103-63, Las Vegas, NV 89146. ©Mukoy Publishing. 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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missing this key mineral?

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Health News YoU CANGood USe TM

LIFESTYLES

ArE you A VictiM of FIsH Fraud ?

Something’s fishy in America’s restaurants. According to the environmental group Oceana, DNA tests of 700 restaurants in 21 states show that 33 percent of fish on the menu is mislabeled. And 74 percent of the fish tested at sushi bars is fraudulent. For example: 94 percent of white tuna is actually escolar—a cheaper fish that’s swimming with dangerous toxins. What’s more, about 90 percent of the fish sold in restaurants comes from foreign sources, many of which don’t have stringent safety laws. Ask about the origin of the fish when you order, but be aware that the answer is likely as fishy as your meal.

Source: Oceana.org. 2016.

MAkE thE GyM A HIIT

High-intensity interval training may be a great way to slow the aging process in older adults. HIIT involves varying short spans of intense exercise with periods of moderate activity—as simple as alternating jogging and sprinting, for example. Investigators from the Mayo Clinic declare that this method may benefit the body at the molecular level as well as metabolically. In the data collected, HIIT was shown to boost muscle growth in aging adults as well as increase insulin sensitivity and enhance aerobic capacity.

While important for people of all ages, the results can be critical for seniors who are prone to decreases in these areas. In fact, after monitoring participants of all ages, the data shows that older adults experience more health benefits from HIIT, which could help to slow the aging process.

Robinson MM. Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. DOI:http://dx.doi. org/10.1016/j.cmet.2017.02.009.

53% The improved chance of surviving a heart attack when combining supplemental CoQ10 and selenium.

Alehagen U. Cardiovascular mortality and N-terminalproBNP reduced after combined selenium and coenzyme Q10 supplementation: a 5-year prospective randomized double-blind placebo-controlled trial among elderly Swedish citizens. Int J Cardiol. 2013 Sep 1;167(5):1860-6. doi: 10.1016/j.ijcard.2012.04.156.

Epub 2012 May 23.

ArthritiS rEliEf with YoGa

Arthritis is a leading cause of disability in the U.S., affecting one in five adults. And it’s particularly common among those in more sedentary lifestyles. But, encouraging signs coming from Johns Hopkins University show that relief from arthritis may be just at the bend.

Seventy-five sedentary men and women with knee osteoarthritis or rheumatoid arthritis were randomly assigned to either eight weeks of twiceweekly yoga classes, with a weekly session at home, or a wait list. Those doing yoga reported an improvement in pain, physical function, mood, and energy levels over their inactive counterparts. The exercise was so effective that those improvements were still evident nine months after the study’s completion.

Bartlett SJ. Yoga in rheumatic diseases. Curr Rheumatol Rep 2013;15(12):387.

EyE Spy Low GI Researchers have discovered that switching from a high- to a low-glycemic diet may halt age-related macular degeneration by arresting damage to the retina. High-glycemic foods like white bread or refined sugar spur the rapid release of glucose into the bloodstream compared to low-glycemic foods like vegetables. The study was performed by academicians at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging.

Rowan S. Involvement of a gut-eye axis in protection against dietary glycemia- induced early age-related macular degeneration. Proceedings of the National Academy of Sciences. Published online May 15, 2017. DOI and link: http://www.pnas.org/cgi/doi/10.1073/pnas.1702302114.

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EVERY DAY can be a GOOD

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Health News YoU CANGood USe TMTM

LIFESTYLES LifestyLes

lowEr BLood pressure with poTassIum Here’s an easy way to help hinder hypertension: eat more potassium. New findings published by researchers from the Keck School of Medicine at the University of Southern California report that consuming more dietary potassium can aid in lowering blood pressure. In fact, the study suggests that a low-potassium diet could be just as harmful as one filled with sodium. More of this critical mineral allows the kidneys to flush out additional water and salt, keeping sodium levels in check. However, the typical American diet tends to be low on potassium-rich foods so make sure you’re eating plenty of bananas, almonds, apricots, avocados, potatoes, and salmon.

McDonough AA. Cardiovascular benefits associated with higher dietary K+ vs. lower dietary Na+: evidence from population and mechanistic studies. American Journal of Physiology - Endocrinology and Metabolism. 2017; 312(4): E348-E356 DOI: 10.1152/ajpendo.00453.2016.

1,405 The number of genes altered by smoking cigarettes London SJ. Epigenetic Signatures of Cigarette Smoking. Circulation: Cardiovascular Genetics.

September 20, 2016 https://doi.org/10.1161/ CIRCGENETICS.116.001506.

CooL dowN to curb DiAbEtES

What if combating type 2 diabetes and obesity was as easy as sleeping with the bedroom window open? Keeping cool may be important as recent research points to rising global temperatures as a contributor to the worldwide diabetes epidemic.

Incredibly, an increase of just a single degree centigrade heightens the incidence of type 2 diabetes. The U.S. alone has the potential to see a staggering 100,000 new cases every year under current trends. That’s because in warmer conditions, the human body burns less brown fat to maintain a comfortable temperature, which can lead to weight gain. Conversely, in cooler climates the body boosts its metabolic rate, burning more calories for energy and heat. This evidence signifies that reducing body temperature even by only a couple degrees improves the health of those who suffer from diabetes.

Blauw LL. Diabetes incidence and glucose intolerance prevalence increase with higher outdoor temperature. BMJ Open Diabetes Research & Care. 2017 Feb 20;5(1):e000317.

Computer Games deFeaT depressIoN

preBIoTICs for BeTTer sLeep

Too stressed to sleep? Believe it or not, the solution may lie in your gut. Stress can have a negative impact on bacteria in the gastrointestinal (GI) tract, interfering with the sleep-wake cycle. That can lead to poor sleep quality and insomnia. According to a study recently published in the journal Frontiers in Behavioral Neuroscience, prebiotics may help those stress sufferers get a more restful night’s sleep. Scientists determined that prebiotics—found in foods like bananas, asparagus, and onions—encourage the growth of beneficial bacteria in the GI tract when tested on rats. That bacteria releases byproducts that can positively influence brain function and sleep quality. At the conclusion of the trial, the prebiotic group showed an uptick in good gut bacteria and a significant increase in REM sleep cycles when compared to the control group.

REM sleep is vital to a restorative night’s sleep and better whole-body health.

Thompson RS. Dietary Prebiotics and Bioactive Milk Fractions Improve NREM Sleep, Enhance REM Sleep Rebound and Attenuate the Stress-Induced Decrease in Diurnal Temperature and Gut Microbial Alpha Diversity. Front. Behav. Neurosci., 10 January 2017. doi.org/10.3389/fnbeh.2016.00240.

10 10

Brain-enhancing computer games may be just as effective as drugs in treating severe depression in older men and women. In a four-week trial conducted at Weill Cornell Medical College, 11 men and women, ages 60 to 89 years old, played computer games intended to promote memory and decisionmaking skills. The results were then compared to a similarly aged group treated with antidepressant medication. The analysis revealed that the computer exercises were just as useful at reducing the symptoms of depression— and actually did so much faster. The gaming group saw improved symptoms in 4 weeks instead of 12, and most experienced full remission of depression. Plus, the gamers saw signs of enhancement in executive functions.

All of this adds up to a natural and fun way for older adults to defeat depression and get back to enjoying life.

Morimoto SS. Neuroplasticity-based computerized cognitive remediation for treatment-resistant geriatric depression. Nat Commun. 2014;5:4579.

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LIFESTYLES

STOP the

DISRUPTION! How everyday life is wreaking havoc with your hormones

by Holly Lucille, ND, RN Lynn and Mark take pride in how well they care for their home and family.

They go the extra mile to keep a spotless home. They make sure the kids are clean and well fed. On the surface, they look like a healthy and happy family. But what Lynn and Mark don’t know is that maintaining their seemingly ideal lifestyle is exposing the family to a daily dose of hormonedisrupting chemicals that may have far reaching health effects.

Endocrine disruptors—chemicals that alter normal hormone function—can be found in many of the common products consumers use every day.

Often derived from petrochemicals, these dangerous compounds quietly make their way into our lives disguised as “harmless” household cleaners, air fresheners, plastic toys, food containers, cosmetics, perfumes, and personal care products. Exposure also comes from car exhaust, processed foods, industrial chemicals, and the persistent pesticides that are ubiquitous in our environment. Over time, these endocrine disruptors accumulate in body fat where they can reside for decades, wreaking havoc with natural hormone balance.

There are over 85,000 manufactured chemicals in the U.S., lurking in 12

the things we touch and taste every day. Once dismissed as unimportant because they were emitted in very small quantities, research now shows that even tiny amounts of these endocrine disruptors can have devastating effects on our well-being. Over time, they can lead to a broad range of health problems including obesity, diabetes, reproductive disorders, immune dysfunction, thyroid issues, osteoporosis, and hormone-dependent cancers including breast, ovarian, and prostate cancers—as well as behavioral and neurological problems.

NAMES TO KNOW Thanks to a growing body of research—as well as an uptick in news coverage—the public at large is becoming increasingly aware of the dangers endocrine disruptors pose.

As a result, many manufacturers are taking steps to lessen the presence of endocrine disruptors like BPA, dioxin, phthalates, fire retardants, atrazine, perchlorates, lead, arsenic, PFCs, and glycol ethers in their products.

While these may sound like names you forgot to memorize in chemistry class, they can translate into real health disruptions.

To learn more about the unseen toxins, here are three examples of endocrine disruptors that are invading our world.

BPA, which stands for Bisphenol A, is an industrial chemical used to make two common synthetics: polycarbonate and epoxy resin. Epoxy is used to line the majority of more than 130 billion food and beverage cans made in the U.S. every year.

So, skip the cans and choose fresh or frozen food whenever possible. BPA is also found in 40 percent of the receipts that you grab without a thought from the store clerk. Say “no” to receipts when possible or grab it with a tissue if saving it is necessary. Don’t let it roll around in a purse or pocket and never let a child play with it. BPA-free is getting a lot of attention, but be a wise consumer.

Some companies are replacing BPA with bisphenol S (BPS). While this allows them to claim that a product is “BPAfree,” recent research suggests that BPS also disrupts hormones.

Phthalates This chemical plastic softener is often found in cosmetics. It’s used to keep nail polish from cracking, in hair spray to maintain flexibility, and as a solvent and fixative in synthetic fragrances.

Phthalates are easily absorbed by the skin and make their way to the bloodstream. How do you know if a product harbors phthalates? Since manufacturers aren’t required to list them, look for the term “parfum” or

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“fragrance” on cosmetic and personal care product ingredient labels. You’ll also find phthalates in many plastics, including food containers, toys, and medical devices like IV tubes and catheters. When possible, check labels for DBP, DNOP, DiNP, DEP, BBzP, DEHP, DiDP, DMP, DnOP—that’s your clue that phthalates are part of the product.

Perfluorinated Chemicals (PFCs) Do you love how your eggs slide effortlessly out of your non-stick frying pan? Unfortunately, the PFCs that prevent food from sticking to your cookware can leach into your food and stick to you! In fact, these endocrine disruptors are so widespread that researchers believe 99 percent of Americans now have PFCs as part of their chemical body burden. They don’t break down—ever—so every one that has ever been here is still here. Time to refresh your cooking style. Skip non-stick pans, and choose alternatives like glass, ceramic, or cast iron. Beware of coatings that promise fewer stains and waterresistance on your clothes, furniture, and carpeting.

PFCs are also used to coat the inside of most popcorn bags and fast food containers.

With such a wide array of endocrine disruptors and ways that we encounter them, knowing how to spot these annoying additions to everyday life can mean a big difference in your overall health.

Xenoestrogens and DIM Xenoestrogens are a sub-category of endocrine disruptors that have estrogen-like effects that can be even more potent than the estrogen made by the ovaries. Just like all endocrine disruptors, they upset the natural hormone balance.

But exposure can also lead to estrogen dominance.

Supplementation 14

LIFESTYLES

TIPS to Avoid

ENDOCRINE DISRUPTORS •G et rid of plastics (including water bottles) and use glass.

•B uy organic food whenever possible.

•M ake your own household cleaners.

•O pt for chemicalfree cosmetics and personal care products.

•A lways read product labels.

•D o not microwave food in plastic containers.

•U se unbleached paper products and feminine protection.

•C hoose natural pest control.

• T rade in garden pesticides and herbicides for natural alternatives.

•V isit helpful websites like EWG. org, a non-profit, non-partisan organization dedicated to protecting human health and the environment.

with DIM (diindolylmethane) is a good way to help lessen the health effects of xenoestrogen exposure. DIM doesn’t increase or decrease estrogen—it merely directs how it is metabolized.

Since estrogen can be broken down into “good” estrogen metabolites or “bad” estrogen metabolites, DIM plays the role of a traffic cop, rerouting the estrogen metabolite to a safer pathway. This same safe pathway can also help promote more efficient fat metabolism, antioxidant activity, and cancer prevention—all welcome additions to helping your body as it detoxifies and gets rid of the xenoestrogens. While DIM is a natural plant nutrient found in broccoli and other cruciferous vegetables like cabbage and Brussels sprouts, it wouldn’t be very appetizing to eat several pounds of this type of veggies every day. That’s why supplementing with 120 mg of a proprietary DIM complex that is standardized to 25 percent DIM per dose and listed on supplement labels as BioResponse DIM, is a good solution. Because we’re talking about eliminating hormone disruptors, it’s also a smart idea to add a high-absorption curcumin and a tannin-free, high-absorption OPC grape seed extract with a DIM supplement. Curcumin enhances the detoxification enzymes, which makes it easier for the body to rid itself of the toxic xenoestrogens. An OPC grape seed extract aids in stopping the accumulation of fat cells—the very type of cells known to house these hormone disrupting chemicals. This combination in a supplement will give you an excellent edge in fighting estrogen dominance so prevalent due to endocrine disruption.

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

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Because you should only feel

a tingle when you FALL IN LOVE.

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PREVENT

STREP THROAT WITH PROPOLIS

by Zora Polesna, MD

I

t’s easy to blow off a strep throat infection as a common childhood illness, but the truth is that left untreated, strep has the potential to lead to extremely serious health complications in children and adults.

Strep throat can lead to rheumatic fever and, in recent cases across the country, has even led to leg, foot, and hand amputations. These cases are extremely rare, but arming yourself with natural ways to prevent strep throat can help you protect your family from these devastating situations.

bacteria are airborne and easily spread through coughing and sneezing. Sharing food or drinks with an infected person is a good way to contract the disease.

Strep Throat 101 Strep throat is caused by bacteria called Streptococcus pyogenes, or S. pyogenes. These

A Proven Prevention Tactic As always, the best way to prevent any illness is with a healthy diet, proper

16

Sometimes a strep infection is easy to spot. A dry, raw feeling in the throat or blotchy red rash on the skin are often a parent’s first clue their child may have strep. Other times, however, strep has been known to manifest in more serious ways, presenting as major stomach pains or unusually severe sore throat symptoms.

Know the SIGNS of

hygiene, and adequate sleep. (See the immune article on page 22 for more specific, easy-to-follow tips.) But when you want additional protection from strep throat, a propolis supplement is a must-have for your immunity arsenal.

Propolis is an amazing immuneboosting substance, discovered by our life-sustaining friends, the bees!

Bees use propolis to seal the cracks in their hives. The wax-like material also reinforces the structure of their hives, while also protecting their colonies from bacteria and other dangerous invaders.

When taken in supplement form, propolis performs those same protective mechanisms in the body.

• A sore throat that comes on suddenly

STREP THROAT

• Painful swallowing

• White patches on the tonsils

• Nausea or vomiting

• A “fiery” red throat

• Loss of appetite

• Skin rash

• Fever of 101 degrees or higher • Headache

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At the Heidelberg University in Germany, propolis was studied for its ability to work as an alternative therapy against drug-resistant bacterial infections, including strep throat.

This study focused on GH2002, a concentrated extract of propolis that contains stable levels of immunesupporting compounds. GH2002 was found to stop the activity of strep throat in just six hours! This extract also showed promising results against other resilient infections, yeasts, and methicillinresistant Staphylococcus aureus (MRSA).

Another study conducted in Yemen showed the effectiveness of propolis against a variety of upper respiratory tract infections in children. It was tested against tonsillitis, oral thrush, pharyngitis, and the common cold, and proven to have successful antimicrobial activity against the growth of various bacteria, including S. pyogenes. The study also showed propolis could be an effective treatment against flu viruses and candida infections.

Another malady—childhood ear infections—which are diagnosed as otitis media, have become the most common childhood infection for which antibiotics are prescribed. Thankfully, propolis has been found to be the answer to squelch this pattern of over prescribing antibiotics. Multiple studies show that propolis gets the job done. In one particular 2010 Italian study published in the International Journal Immunopathology Pharmacol, 122 children who ranged in age from one to five with a documented history of otitis media received a propolis and zinc solution. The results?

There was a significant reduction in new episodes of otitis media and the need for antibiotics. Furthermore, there was no problem with the safety or tolerability and the study even noted a very good degree of parental satisfaction! From ear infections to strep throat, propolis can be counted on as a “go to” answer for common childhood problems.

While I don’t advocate treating a strep throat infection without your doctor’s supervision, these studies are definitely worth mentioning at a time when the

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PANDAS Warning Although rare, strep throat can lead to extremely serious health complications, including PANDAS, which stands for Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal infections. PANDAS is diagnosed after the development of abrupt behavioral and psychiatric symptoms that are present in conjunction with a strep diagnosis. It was discovered in the late 1990s after parents began reporting sudden changes in their children’s behavior, including obsessivecompulsive symptoms and vocal and motor tics. If you suspect your child might have PANDAS due to strep throat, please seek medical attention.

medical community is concerned about the overuse of antibiotics. The Heidelberg study results also show promise that a daily dose of propolis could improve the body’s ability to proactively fight S. pyogenes, preventing it from ever taking hold in the first place. If you’re looking for an effective way to prevent or stop strep in its tracks, give propolis a try.

Zora Polesna, MD, was born in the Czech Republic and studied internal medicine cardiology at Masarykova Univerzita in Brno. She has been a general practitioner and served in the Ministry of Health in Prague.

Dr. Polesna is currently a consultant for new pharmaceuticals and clinical research.

RESULTS

HAPPEN

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LIFESTYLES

TOP

5 TIPS

for a healthy

SCHOOL

YEAR

From the school bus to the classroom to the soccer field, your kids encounter more germs than you can imagine on a daily basis. It’s no wonder that keeping them healthy during the school year can feel like an impossible task! Luckily, these time-tested tips and tricks can help you keep your kids in tip-top form so they can continue to learn, grow, and play this year—and feel their best while doing it!

NUMBER 1:

Wash, Wash, Wash Their Hands!

You’d think our number one tip would go without saying, but the truth is, many kids aren’t doing a sufficient job of washing their hands to actually make an impact on their health. And since kids are walking, talking, adorable little germ carriers, proper hand washing is their first line of defense against contracting and spreading illness. Good hand washing helps prevent everything from the common cold and infectious diarrhea to meningitis and hepatitis A. So teach your kids the right way to lather up and you can avoid a multitude of illnesses in your household!

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First, always use warm water. (Cold water will do in a pinch if warm isn’t accessible, but always shoot for warm for maximum benefits.) Make sure to use soap that doesn’t contain the harmful ingredient triclosan, then scrub and lather up for at least 20 seconds. Have your kids sing a few choruses of Happy Birthday or Row, Row, Row Your Boat to make sure they’re washing long enough.

And make sure to teach them how to wash the fronts and backs of their hands, plus in between their fingers.

Germs are hiding everywhere!

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NUMBER 2: Promote

Healthy Sleep Habits Did you know sleep is just as important as diet and exercise when it comes to supporting optimal health? While a person sleeps, the immune system releases cytokines—proteins that help the body fight off infection and illness.

Kids who get adequate sleep also experience fewer attention problems and learning issues, and even have a lower chance of becoming overweight or developing diabetes later in life.

It’s important to set up a bedtime pattern that can help your kids drift off to dreamland around the same time each night. For example, a routine with young children might include taking a bath, brushing teeth, and reading a story. Consistency is key with preschool and elementary aged kids—when they know what is expected of them, they are more cooperative which makes bedtime more peaceful for everyone.

While it’s unlikely that teenagers still want to be tucked into bed each night, it’s just as crucial to their immune systems to get an adequate amount of shut-eye for better overall health. Encourage them to put down tech devices at least an hour before bedtime to let their brains know it’s time to prep for sleep mode.

If you have a child who has difficulty winding down for bedtime, there is a unique extract of echinacea that is proven to be safe and effective for children four years old and above.

While you might associate echinacea with immune health, this specific extract, called Echinacea angustifolia, is different. Clinical research has proven its amazing ability to reduce feelings of stress and anxiety. While Echinacea angustifolia doesn’t actually induce sleep, it has a calming, relaxing effect on the brain that can help anyone from young children

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to the elderly relieve tension and fall asleep more easily.

N UMBER 3: Make

Healthy Meals a Priority

For many families, getting out the door in the morning is a mad rush, and adding one more thing, like preparing a nutritious breakfast, seems nearly impossible. But the truth is that when it comes to overall wellness, healthy meals are extremely important to keep the immune system in fighting form.

RESULTS

HAPPEN

For mornings when you need something quick, try one of these healthy grab-and-go options. They’re chock full of nutrients and will give your family members the fuel they need for a healthy, productive day.

Super-Charged Smoothies A good blender can be a busy parent’s best friend. Start with some antioxidant-packed berries and greens and throw in some organic whole-milk yogurt for a healthy dose of protein and probiotics.

Hard Boiled Breakfast Loaded with choline plus other vitamins and minerals, eggs are extremely beneficial to your health! You might not have time to fry one up for a breakfast sandwich, but hardboiled eggs are just as delicious and easy to eat anywhere, anytime!

BosMed® Respiratory Support* Supports healthy bronchial, lung and sinus function*

Creative Combo We tend to think a healthy meal takes time to prepare, but for days when there just isn’t a minute to spare, grab an apple, string cheese, and a handful of nuts for a well-rounded meal. This high-fiber, protein-packed mix will fill your kids up and give them sustained energy until lunchtime!

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NUMBER 4: Stock

Your Kitchen with Natural Immune Boosters Did you know that the common cold is the leading cause of doctor visits in the United States and results in 189 million lost school days each year? Then there’s influenza viruses—yuck— which account for 20-25 million doctor visits annually. It’s stats like these that make it a great idea to call in some immune-system reinforcement during the school year!

As a parent, it can be tough to know which natural products are safe for your kids to take. We’ve done the research for you, so you can rest assured that these herbs are safe and effective for the kids in your life!

Echinacea

Echinacea purpurea (not to be confused with the echinacea angustifolia mentioned previously for stress and anxiety) is well-known for its antiviral and antibacterial properties, especially when taken at the

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early onset of cold and flu symptoms.

Time after time, studies find that this herb reduces the length and severity of colds, and helps people bounce back from illness more quickly. A four-month clinical trial showed that echinacea was able to reduce the total number of cold episodes in participants, and also cut the cumulative total of days of illness.

Andrographis This herb can help prevent the common cold and reduce the intensity of symptoms like sore throat and runny nose. In a double-blind, placebocontrolled study, andrographis was able to relieve the severity of symptoms, including fatigue, sore throat, runny nose, and sleeplessness, in just two days.

By the fourth day, participants saw a decrease in all symptoms, which also included headache, earache, phlegm production, and coughing spells.

Pelargonium Pelargonium has antibacterial, antiviral, and expectorant properties, which attack acute infections at their roots while also strengthening the immune system.

It can also help to prevent reinfection.

In Germany, pelargonium is an over-the-counter prescription because of its effectiveness against sinus, throat, and respiratory tract infections. Children as young as six years old, especially those who have not responded well to repeated treatment with antibiotics, have seen phenomenal results with pelargonium.

NUMBER 5: Let

Them Get Sick While it’s not normal for kids to constantly have runny noses, sore throats, or other chronic symptoms, it is perfectly healthy for them to get sick from time to time. In fact, you want your child to catch a bug or two over the course of the school year because it enables them to build a stronger immune system and future resistance.

The good news is that this tip doesn’t require a whole lot of work on your part. Despite your best efforts to keep them healthy, your kids will get sick once in a while.

When a virus leaves your child glassyeyed and feverish, resist your first instinct to reach for the Tylenol. A fever is a natural response to inflammation in the body and actually helps your little one fight off the illness more effectively.

By suppressing a fever with over-thecounter medication, you’re not allowing the body to do what it needs to. Of course, if you have a child who is in pain and flat-out miserable from headto-toe, use your discretion and make the call you feel is right.

What can you do to increase comfort and speed up recovery time? Increase fluids to help flush toxins from the body and eliminate inflammatory foods like dairy and wheat from their diet. Encourage your kids to snack on berries and sour fruits, which increase immune activity because of their high content of bioflavonoids and vitamin C. And always remember the best thing you can do for your kids when they’re sick: let them rest!

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GET YOUR KIDS to

TAKE THEIR VITAMINS Including a multivitamin in your family’s daily regimen can ensure everyone is getting a healthy dose of vital nutrients, but convincing your kids to actually take them can be a challenge. Try these helpful hints to make things easier on everyone!

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RESULTS

HAPPEN

1. Choos e Wi se ly

If your child can’t swa llow supplements , there are a variety of other easier options to offe r them. Vitamins come in all shapes and sizes includin g gummies, character shapes, and even lollipops.

But remember that while choosing something cute or tast y might win you points with your kids, you want to make sure their vitamins aren’t laced with sugar or high fructose corn syrup. Those ingredients could counter act any thing good you’re hoping natural supplem ents will do!

n ratio eat “ hiding” e p O r , make g o v ert owders

2. C ndly foods can Tr y mixing p ts into id-fr ie ments. le table

K b , or ple cr u sh a oothies for sup places nd even some e, yog urt, sm ,a plesauc liquids tter, ap u b t u n pea cheese. cottage

3. The Mary Poppins Make ove

r Obv iously Mary Poppins wasn’t over ly concerned with the detr imental effects of sugar on children, but she was onto something with a trick for helping “the med icine go dow n.” Skip Mary’s spoonful of sugar and try applesauce instead. Or allow your kids to choose their favorite hea lthy “chaser” to make swa llow ing supplements easier.

BosMed® Intestinal Bowel Support* Soothing relief from occasional bloating, gas, cramping, diarrhea, and other discomforts*

4. Pract i

c e What Sett ing a g Yo u Pre ood examp ach le is what p about. Tak arenting is e your v ita a ll m in children. W s daily, in fr hen they’re ont of your re w ith swa llo ady to foll w ing table ts, start the ow your lead they don’t m out sma get ll so part of you overwhelmed. Make r daily rou it an impo rtant tine and th eventua lly ey’re sure do the sam to e.

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LIFESTYLES

FALL INTO

Wellness Give your immune system a lift this season with these 5 powerful nutrients

by Jacob Teitelbaum, MD

For many, fall is

the busiest time of the year—the kids go back to school, the demands of work pick up, and the holidays loom as the end of the year approaches. And with so much going on, it’s easy to let bad habits take over. Skimping on sleep, stressing out over every little thing, and making poor food choices can have a detrimental impact on the immune system, undermining the body’s ability to keep up. The truth is, if you find yourself consistently skipping meals or pulling into the drive-thru, there’s a good chance your immune system is lacking the essential nutrients it needs.

Not only can a weakened immune system increase the odds of catching a seasonal cold or the flu, it can also put you on the path to chronic conditions like coronary heart disease, cancer, and arthritis, among others. So give yourself a boost this fall and keep your immunity in peak form with the following key nutrients:

Andrographis

Andrographis has been used in Ayurvedic and Chinese medicine for centuries to thwart a variety of conditions thanks to the herb’s cold-busting anti-inflammatory, antiviral, and immune-boosting properties. During one placebo-controlled clinical trial of 223 cold sufferers, those who took 200 mg of andrographis experienced rapid improvement in their cough, congestion, headache, fever, sore throat, and fatigue. Another study which pitted andrographis against acetaminophen for sore throat and fever, found that the herb was just as 22

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effective as the over-the-counter drug.

Most herbalists recommend picking a supplement standardized to 10 percent andrographolides and taking 400 mg three times a day while symptoms persist.

Elderberry

Elderberry is another ancient cure-all, one the Greek physician Hippocrates referred to as “nature’s medicine chest.”

A native to Europe, black elderberry (Sambucus nigra) is gaining renewed attention for its dynamic antioxidant, anti-inflammatory, antiviral, and immune-modulating activities—all meaningful elements to a thriving immune system. Several studies suggest that the berry can be especially effective on the severity and duration of cold- and flu-like symptoms.

In one recent randomized, doubleblind, placebo-controlled clinical trial, Australian researchers found that elderberry supplementation reduced the duration and severity of cold symptoms in air travelers.

The group taking the elderberry experienced a two-day shorter duration of the cold and also noticed a reduction in symptoms. On the other hand, the placebo group had significantly worse symptoms for a longer period of time.

Another randomized, double-blind, placebo-controlled study in Norway looked at elderberry’s effects on the influenza virus. Sixty patients, ages 18-54, who were suffering from flu-like symptoms were given either elderberry extract or a placebo over five days. Symptoms were relieved four days earlier in those receiving the elderberry compared with the placebo group—further indication that elderberry is a safe and efficient treatment for cold and flu sufferers.

Vitamin A

Let’s face it—the gut is where good immune health truly begins. It’s the first line of defense against most everything that we consume. One of the most vital nutrients in supporting that defense is vitamin A. But if you 24

LIFESTYLES

find yourself making poor choices at mealtime, then there’s a good chance you may well be deficient. Researchers at Purdue University found that retinoic acid—a metabolite derived from digested vitamin A—is necessary for a key set of innate immune cells to find their proper place in the intestines. This means that without ample amounts of this specific form of A, these important cells that protect the body from infection would be lost.

Beta-carotene—a popular vitamin-A precursor—doesn’t offer the same protection. That’s a critical difference since a retinoic acid deficit may raise the risk of having an intolerant immune system which can lead to a wide range of illnesses.

Pregnant women can specifically benefit from taking up to 5,000 units of vitamin A daily. This nutrient is integral to several developmental processes of the fetus including the immune system. But do not take over 8,000 units of vitamin A a day if you are pregnant, as it may increase the risk of birth defects.

Selenium

According to reports, selenium is essential to optimal immune response.

This crucial micronutrient influences both the innate and the adaptive immune systems and is pivotal to cellular processes in nearly all tissues and cell types throughout the human body. Selenium is elemental in proper thyroid gland function, DNA production, and the reproductive system. It also helps to protect the body from free-radical damage and infection, and may even be effective in suppressing the progression of HIV. However, dietary selenium intakes in several countries are lower than international recommendations.

And a selenium deficiency can have potentially serious consequences, particularly for the heart. Cases of congestive cardiomyopathy have been documented in parts of China where the soils are selenium-deficient.

Fortunately, simple supplementation was able to curb the deadly disease.

Individuals with moderately low levels may actually get more immuneboosting benefits from supplemental selenium than those whose levels are adequate. You may be deficient if you smoke, drink alcohol, take birth control pills, or have certain conditions like Crohn’s disease or ulcerative colitis.

Zinc

To say that Zinc is important to a healthy and thriving immune system would be an understatement. This mineral plays an indispensable part in hundreds of enzymatic reactions in the human body, making it a necessary nutrient for optimal health. But as we grow older, the body’s ability to absorb and utilize zinc declines, which can lead to a harmful deficiency.

Insufficient levels can severely impair immune function, and as a result, older adults can become more susceptible to health problems. In recent research published in the journal Molecular Nutrition & Food Research, investigators at Oregon State University found a potential link between zinc deficiency and increased inflammation that can occur with age. This is significant because many chronic conditions, such as heart disease, cancer, and diabetes, are often found more prominently in older adults, who are more likely to have a zinc deficiency.

Moreover, another trial conducted by Tufts University in Boston found that zinc boosted T-cell levels in nursinghome patients with moderate to high zinc deficiencies. T-cells are a type of white blood cell that are vital to controlling and regulating immune responses as well as searching out and destroying invaders the immune system has targeted.

Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain.

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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

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READ! Sign up for the FREE Weekly Health Newsletter and learn why Nutrition is the Answer, NOT Drugs!

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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!

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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!

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

Terry Lemerond—Natural health pioneer and expert with over 40 years’ experience including industry “firsts” in research, botanical standardization, and innovation.

ARE YOU GETTING THE BEST FORMS OF

VITAMINS & MINERALS? HERE’S WHAT TO LOOK FOR

NUTRIENT VITAMIN A BEST FORM Retinyl forms. WHY These forms are

NUTRIENT VITAMIN B12 BEST FORM Methylcobalamin. WHY

more readily used by the body as vitamin A, unlike beta-carotene, which may or may not provide the required vitamin A you need for healthy vision, hair, skin, and immune health.

Many formulas feature a form of B12 called “cyanocobalamin,” but this needs to be converted by the liver into methylcobalamin. It makes more sense to start with supplemental methylcobalamin instead, which is readily bioavailable for your nervous system, mood, blood pressure, glucose, and daily energy requirements. As you age, vitamin B12 becomes tougher for your body to assimilate. Having the right form can help overcome deficiencies more effectively.

DOSAGE 2,500 to 5,000 IU daily NUTRIENT BENFOTIAMINE

CUT OUT AND KEEP

BEST FORM Benfotiamine. WHY This vitamin has

many of the same actions as vitamin B1, otherwise known as thiamin. However, benfotiamine absorbs more easily in the intestines and achieves five times the blood concentration of standard water-soluble thiamin (vitamin B1). Deficiencies of B1 can put you at risk of heart disease and diabetic neuropathy.

Benfotiamine has been investigated as a potential nutrient for reducing deficiencies and correcting blood vessel damage from diabetes.

DOSAGE 125 to 250 mcg daily NUTRIENT BIOTIN BEST FORM D-biotin. WHY Biotin is essential

for healthy skin, hair, nerve cells, cellular energy production, fatty acid synthesis, and mental wellbeing. Deficiencies can occur during the first trimester of pregnancy.

VITAMINS of calcium and maintaining normal blood levels of calcium and phosphorus. It also strengthens knee cartilage, protects brain cells, and improves mood.

DOSAGE 500 to 5,000 IU NUTRIENT FOLATE

FOLIC ACID)

(INSTEAD OF

BEST FORM Methylfolate. WHY Like P-5-P and

methylcobalamin, methylfolate is an active form that goes to work in the body right away, versus folic acid, which is more commonly used in supplements and requires conversion by the liver. The trouble with folic acid is that the liver cannot convert it to folate form very easily. It’s really folate that helps prevent birth defects. Folate also keeps the heart strong and the mind focused. Deficiencies can lead to irritability, general weakness, mental fogginess, and fatigue.

DOSAGE 200 to 400 mcg DFE (dietary folate

DOSAGE 25 to 50 mg daily

DOSAGE 250 to 500 mcg daily

equivalent) daily

NUTRIENT NIACIN (VITAMIN B3) BEST FORM Niacin and niacinamide. WHY Helps

NUTRIENT CHOLINE BEST FORM Choline Bitartrate.

WHY Choline works closely with B vitamins and is

NUTRIENT VITAMIN E BEST FORM Full family of mixed tocopherols.

WHY You’ll see “vitamin E” listed on many labels,

balance cholesterol levels by lowering LDL and triglycerides. May protect against certain forms of skin cancer. Taking two forms ensures a wider spectrum of beneficial action.

DOSAGE 25 to 50 mg NE (niacin equivalent) daily NUTRIENT VITAMIN B6 BEST FORM Pyridoxal-5-Phosphate (P-5-P). WHY

Unlike other forms of vitamin B6, P-5-P doesn’t require conversion by the liver. It is the only bioactive form and it can begin benefiting your health as soon as it is absorbed. P-5-P is essential for proper muscle response and exercise recovery, blood pressure and blood sugar regulation, nerve health, and metabolism. Not everyone can effectively convert the common forms of vitamin B6, but an active form can overcome that concern. The P-5-P form of vitamin B6 is also safe at higher dosage levels than commonly used forms.

a precursor to acetylcholine, a required nutrient for neurotransmitters in the brain. Choline is a must for women who are pregnant or nursing because it plays a key role in neural development and memory. For everyone else, choline is essential for cognitive function and focus, muscle recovery, liver protection, and the cardiovascular system. Common medications deplete choline in the body, and can increase risk of dementia.

DOSAGE 50 to 432 mg daily

but the complete tocopherols of the nutrient— alpha, beta, delta, and gamma—are the way they are naturally found in food. The interaction of all of these forms protects against damaging free radicals, prevents the oxidation and buildup of “sticky” cholesterol, keeps nerve cells healthy, boosts the immune system, and helps DNA replicate properly.

DOSAGE 16.75 to 35 mg daily NUTRIENT VITAMIN K2 BEST FORM Menaquinone. WHY This natural

VITAMINS DOSAGE 12.5 to 25 mg daily

NUTRIENT VITAMIN D BEST FORM Vitamin D3–Cholecalciferol. WHY

This form of vitamin D is the same as the type synthesized by your own body. Vitamin D2, also known as ergocalciferol, needs to be converted by the body into vitamin D3 in order to be useful, so it makes sense to simply start with D3. Most people are probably deficient in vitamin D, especially if they are older or work indoors. This critical nutrient helps build bone density by aiding the absorption

form of vitamin K2 is extracted from the Japanese fermented food natto and helps guide calcium into your bones and keep it out of your arteries. Choosing a supplement with a clinically studied form ensures you get the results you’re looking for.

DOSAGE 22.5 to 45 mcg daily

ARE YOU GETTING THE BEST FORMS OF

VITAMINS & MINERALS? HERE’S WHAT TO LOOK FOR

NUTRIENT BORON BEST FORM Fructoborate (Calcium Fructoborate).

WHY This form of the mineral boron is found

naturally in fruits and vegetables and absorbs more readily than the standard form. Boron helps the body absorb and use Vitamin D to help build bone. It also reduces pain by helping repair joints. Boron raises levels of DHEA, a hormone that supports the adrenal glands and can boost energy levels.

DOSAGE 750 to 1,500 mcg daily NUTRIENT CALCIUM BEST FORM Calcium chelated to amino acid

DOSAGE A moderate level of 200 to 400 mg daily is

recommended. Too much suppresses circulating vitamin D and can create a risk for calcifications in the arteries.

NUTRIENT CHROMIUM

BEST FORM Chromium nicotinate glycinate form (Copper Glycinate Chelate). WHY Most

DOSAGE 0.5 to 1.0 mg daily NUTRIENT IODINE BEST FORM Potassium iodide. WHY This is

the best form for daily maintenance. If you are considering additional iodine, sodium iodide and molecular iodine from kelp provide further thyroid and cellular support, especially for breast tissue. Your thyroid requires iodine to create thyroid hormones.

This mineral is critical for energy levels, metabolism, hair and skin, and tumor prevention. Virtually every cell in your body has a receptor for iodine.

DOSAGE 75 mcg up to 25 mg daily of additional

iodine as a separate supplement NUTRIENT IRON BEST FORM Heme iron. WHY A heme iron source

is the kind our body uses most effectively. Many people need iron more than is generally recognized.

If you are active, have difficulty absorbing iron in your diet, or don’t eat many iron-rich foods, you may have some deficiency of this crucial mineral. Iron is a component of hemoglobin, which carries oxygen through the blood. It powers our energy levels and is required for virtually every action in the body.

Different individuals may require differing levels of iron, so it is best taken as a separate supplement rather than as part of a multivitamin complex.

multivitamins with chromium include the picolinate or chloride forms, but they are not efficiently absorbed and do not remain in the bloodstream as long as chromium chelated to niacin and glycine. This mineral is essential for daily energy, metabolism, and normalizing blood sugar levels.

DOSAGE Men: 8 mg daily; Women of childbearing

DOSAGE 125 to 250 mcg daily–possibly

Manganese builds bone and joint tissue, and activates an enzyme called prolidase, which helps form collagen. Manganese deficiency is a potential cause of osteoporosis.

age: up to 18 mg daily; Children: up to 10 mg daily.

NUTRIENT MANGANESE BEST FORM Manganese chelated to amino acid glycine (Manganese Glycinate Chelate). WHY

Magnesium helps metabolize B vitamins, provides your cells with energy, helps muscles recover after heavy exercise, helps the thyroid run smoothly, fuels the body at a cellular level, and promotes mental well-being.

DOSAGE 150 to 400 mg daily NUTRIENT MOLYBDENUM BEST FORM Molybdenum chelated to amino

acid glycine (Molybdenum Glycinate Chelate).

WHY Molybdenum is a cofactor for enzymes in the body, including those that break down purines.

Molybdenum, along with vanadium, may also stop tumor cells from replicating. Levels of this mineral have also been shown to increase in the body during exercise, so it may be involved with muscle activity.

DOSAGE 62.5 mcg to 125 mcg daily NUTRIENT SELENIUM BEST FORM Selenium complex chelated to

amino acid glycine (Selenium Glycinate Complex).

WHY Selenium helps convert thyroid hormone T4 to active T3, protects the thyroid from oxidative damage, and may help prevent autoimmune disorders. Low selenium levels could be a risk factor for prostate cancer.

DOSAGE 50 to 100 mcg daily NUTRIENT VANADIUM BEST FORM Vanadium chelated to amino acid

glycine (Vanadium Nicotinate Glycinate Chelate).

WHY Vanadium helps regulate blood levels and in combination with chromium and selenium, may help prevent metabolic syndrome. It may also help normalize bone growth and density that has been damaged by diabetes.

MINERALS more if you have absorption, blood sugar, or metabolic concerns

NUTRIENT COPPER BEST FORM Copper chelated to amino acid glycine (Copper Glycinate Chelate). WHY Copper is crucial

for blood-cell formation, transporting iron in red blood cells, strengthening the immune system, and building strong bones. Without copper, anemia is almost

DOSAGE 2.5 to 5 mg daily

NUTRIENT MAGNESIUM BEST FORM Magnesium chelated to amino acid

glycine (Magnesium Bisglycinate Chelate Buffered).

WHY This form is easier to absorb and much easier on the stomach, especially at larger dosages.

DOSAGE 62.5 mcg to 125 mcg daily

NUTRIENT ZINC BEST FORM Zinc chelated to amino acid glycine (Zinc Bisglycinate Chelate). WHY Zinc helps the

body heal muscles, tendons, and ligaments in the event of small muscle tears that often happen when you’re active. Zinc also bolsters immune system defenses and may prevent depression and anxiety disorders.

DOSAGE 7.5 to 15 mg daily

CUT OUT AND KEEP

glycine (Calcium Glycinate Chelate) plus a broad spectrum of other forms, including calcium fructoborate, calcium ascorbate, and d-calcium pantothenate. WHY Calcium is the primary building block of healthy bones and teeth, so it’s considered the most important mineral for bone strength and density—but it is not the only one you need.

Additionally, the quality of calcium and its ability to be absorbed (aided by magnesium, vitamin D3, and vitamin K2) is more important than quantity.

certain to follow, along with heart disease, blood sugar issues, and arthritis.

MINERALS

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LIFESTYLES

It’s time to stop hiding!

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Good Health TM

LIFESTYLES

Herbal HELPERS

THE BUSY FAMILY’S PRIORITY: If you ask a busy person about their priorities, you’re likely to hear things like—an education, eating healthy, and family time. At the core of those desires for the good things in life is something that can be taken for granted until its consistency starts to unravel— sleep! Consistent, nourishing sleep sets everyone up for good days, wiser decisions, clear thinking, and better coping skills for whatever life may hold.

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Sleep Is a Necessity

Sleep!

We all need sleep to keep our brains firing on all cylinders. In one clinical study, poor sleep quality led to deterioration and even shrinkage in parts of the brain essential for reasoning, memory, planning, behavior, and problem solving.

Going without sleep can be a conduit to continual low-grade inflammation that leads to all kinds of problems, including heart disease and diabetes. Sleep matters!

Melatonin and Valerian

Many people think of melatonin first when looking for a non-pharmaceutical sleep aid. Melatonin is a sleep and body clock regulator, which makes it most suitable for shift workers, those who awaken too early in the morning, and as an antidote to jet lag. If you are dealing with any type of circadian rhythm disturbance—turn to melatonin.

Valerian, another well-known sleep aid, acts as a sedative on the brain and nervous system. It has mixed clinical results with some studies showing good results, and other studies showing no

Good Health TM

LIFESTYLES

effect or causing the opposite effect—stimulation. This may point to the fact that valerian works well for some people, but not as well for others. Because the studies and reviews are so mixed, you will only know how it works for you by actually trying it and making your own assessment.

Lesser-Known, Effective Sleep Solutions

Researchers have moved ahead to look at the synergistic abilities of some lesser-known, but highly effective botanical sleep solutions like lemon balm, lavender, mandarin, and ravintsara.

Lemon Balm. Scientific studies

suggest that lemon balm may help to inhibit an enzyme in the brain that causes excitability. An Italian clinical trial tested stressed participants who were dealing with mild to moderate anxiety and sleep disturbances. After 15 days of treatment, all 20 of the volunteers experienced reduced insomnia with 17 not experiencing insomnia at all.

Lavender. This fragrant herb is a

popular sleep remedy because of its calming effects. A myriad of studies show that lavender works as a mild sedative to help induce deeper sleep.

A double-blind, placebo-controlled trial published in International Clinical Psychopharmacolog y reported that a proprietary oral lavender oil supplement, listed on labels under the name Silexan, had an anxiolytic effect, meaning it lessened anxiety.

This can be very helpful to someone who has anxiety-related sleep disturbances.

Mandarin. Cousin to the tangerine, mandarin fights stress by calming and soothing. Compounds in the peel which include limonene, work together to help coax relaxation and sleep.

Ravintsara. The people of

Madagascar have long used the leaves, bark, and nuts of this rainforest tree as an overall health tonic. Studies continually find new uses for this ravintsara, which now include the ability to reduce depression, lessen nervous tension, and relieve insomnia.

If the Sandman has been eluding you, consider a natural sleep formula—including one that combines extracts of lemon balm, mandarin, ravintsara, and lavender could be the sound answer for the sleep you seek. Pleasant dreams!

Tips for the Family It’s never too early to learn good sleep habits—and that goes for the kids too. The bonus? When kids sleep, parents get to sleep!

• Consistency in sleep cues is the best way to prep for a peaceful bedtime. Stick with a calm, quiet bedtime routine without electronics that starts an hour or so before the desired bedtime and ends in the actual bed.

• Daily activity and exposure to sunshine helps kids fall asleep faster according to researchers.

• Watch out for caffeine in sodas and candy consumed later in the day. This can disrupt sleep patterns.

• Teens are a bit of a sleep conundrum. Their brain naturally works on a later schedule because of a resetting of the circadian rhythm, telling the teen to stay up later and sleep in.

A teen glued to a phone or movie late at night plays even more with the rhythms and delays sleep.

Encouraging limited caffeine consumption and computer time before bed and implementing relaxing sleep habits like a hot shower at night can go a long way in helping your teen if they have to be an early riser because of school. Both teens and adults can benefit from limiting cell phone use in the evening.

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LIFESTYLES

Karlene Karst TALKS HEALTH, KIDS, AND OMEGA-3S

PHOTOGRAPHY COURTESY OF JANIS NICOLAY

by Kim Henderson

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Good Health

TRIM, FIT, AND naturally aglow,

Karlene Karst is the picture of health. It’s obvious she not only talks the talk, but also walks the walk as a registered dietitian, holistic nutritionist, author, and overall natural health advocate in Port Moody, British Columbia. Her passion for health is rivaled only by her love for her family—husband Gaetano and three young children, Luca, Matteo, and Capri.

Karlene’s down-to-earth, bubbly personality puts those around her instantly at ease, and her enthusiasm for healthy fats, protein, and fiber leaves your mouth watering for one of the many nutrient-packed recipes she’s created for her blog. She recently sat down with Good Health Lifestyles to share the story of what led her down an eye-opening path toward proper nutrition and natural healing, and helped shape the way she now raises her family.

GOOD HEALTH LIFESTYLES: You

came into the natural health world from a “place of need.” Can you tell us about that?

In my early twenties, I was diagnosed with mixed connective tissue disease, which presents as a combination of lupus-like and rheumatoid arthritis symptoms. I felt awful. I was put on a fairly harmful prescription drug and was taking overthe-counter pain relievers every day.

KARLENE KARST:

Around the same time, I was finishing my degree and got a job at a company that manufactured flax seed oil. I started to supplement with omega-3s and about three months in, I realized I was no longer reaching for my pain meds. I remember thinking that it had to be the fats. At the time, I was a low-fat diet queen, because that’s what you did back then: eat tons of carbs, consume very little protein, and avoid fat. I think that I was literally starving my body of fat, so I had a very fast and dramatic response to incorporating omega-3s into my diet. That was really the beginning of my love affair with proper nutrition and supplementation.

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LIFESTYLES

From there, my career and personal life sort of intertwined into further changes. I started to continually try new things and tweak my diet. I now feel like a completely different person than I did twenty years ago. It’s been a remarkable journey.

GHL: As a mother and holistic

nutritionist, how do you get your kids to eat healthy?

It’s not easy. With my first child, it was a lot easier to control what he was eating because there were no external influences. As soon as school started, that all changed. They get a little taste of sugar and it’s game over, because as we know, sugar acts like a drug. As soon as you taste it, you want more.

So we have to be role models for our children. What we eat, what we buy, what we cook—especially when the kids are young—is basically modeled into their lives.

KK:

When the family sits down to dinner, and there’s wholesome food—vegetables, and healthy forms of protein—they really don’t have another choice; that’s what they’re going to eat. They might not like it, especially the first time they try it, but over time they grow to know that’s what they’re going to eat.

In reality, we can only control so much.

We need to make sure kids are getting the nutrients they need, but there are also going to be treats. That’s just the way it is. It’s important to teach them the 80/20 rule. 80 percent of the time we eat healthy, wholesome foods, and 20 percent of the time it’s ok to stray from that a bit. If you’re too restrictive, it probably won’t end well.

GHL: After the freedom of summer

break, the school year schedule can put added anxiety on the whole family. Do you have any favorite ways to counteract stress?

Our family is big on routine. Ever since the kids were babies, I found that having structure and routine was the only way we could get it all done without feeling overwhelmed and KK:

chaotic. Our routine involves getting the kids to bed by 8:00 pm every night so that I can carve out time for my own health routine, which includes some quiet time, an aromatherapy bath, and an early bedtime. I’m always up by 5:00 am, which allows me to prepare lunches and be ready for the day. I usually organize backpacks, uniforms, snacks, and water bottles the night before to make mornings easier on everyone. We also plan ahead for meals. On Sundays I spend time prepping food. I like to have an idea of what I’m cooking during the week so I can do a big shop on the weekend.

That leaves just “mini shops” during the week to restock on fresh produce.

I have a few staple items that I make on Sundays including hardboiled eggs, quinoa, overnight chia or oats, and possibly a healthy muffin or energy bite for the kids. I also wash and cut veggies and store them for the week ahead.

GHL: Any tips for keeping your kids

healthy during the school year?

School-aged kids are more susceptible to colds and flus. Their environment is just germy, overall.

However, bacteria is not always a bad thing, and it does help build the immune system. Now that they are getting a bit older (my eldest is nine, middle child is seven, and youngest is almost three), I find they get sick less often—and if they do, they’re able to recover faster than before. In order to keep their immune systems as strong as possible, I encourage frequent and proper hand washing and I run a variety of essential oils through the diffusers in their bedrooms daily.

Making sure they get plenty of sleep is a must—when kids get overly tired, they’re more likely to get sick. I also make sure they eat healthy food. Now that the kids are older, they are well aware of which foods make them feel good and which ones don’t. Healthy eating isn’t an option in our house, it’s a must. I don’t buy sugary, artificial snacks, so they know if they want a snack it’s going to be something that I’ve made or fresh fruit. I’ve taught them that food is power.

KK:

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GHL: We know you have a love for

healthy fats. How do you think they affect children?

KK: Undoubtedly, omega-3s are one of

the most important essential groups of nutrients for the brain, nervous system, and vision. DHA, in particular, is a structural and functional fat that helps to build all these cells. Until the age of five, the gray area of the brain is growing rapidly, which requires a consistent supply of omega-3 to help nourish the brain cells. Research has shown a strong nutritional connection between omega-3s and learning, memory, focus, concentration, IQ, visual acuity, allergies, asthma, and more. The most available and concentrated source of omega-3s are cold, deep-water fish.

However, there are other great options for healthy fats including coconut oil, avocados, nuts and seeds—especially chia, hemp, ground flaxseeds, almonds, and walnuts. Each time we eat we should make sure we have an assortment of healthy fats on our plate.

GHL: Do your kids take any other

supplements?

Yes. My kids also take probiotics, which we know help build the immune system inside the gastrointestinal tract. Vitamin D is also important for children, and the omega-3 product they take contains 400 IU of vitamin D3.

KK:

GHL: Do you have any “go-to”

natural remedies for the times your kids come down with something?

KK: When

the kids do get sick we always do a ginger, lemon, and Manuka honey tea. It is so good for them and of course, helps soothe their throats and little bodies. And I always make a rice congee and bone broth. Nothing beats a bowl of Mom’s homemade soup!

GHL: What would you say

motivates you to keep doing what you do in the natural health field?

KK: Honestly, it’s how I feel. I believe

that when you have a positive experience with a lifestyle change or with a food 34

(like I did with omega-3s), you become the poster child for that change and you want everyone to try it and feel it.

GHL: What do you predict to be

the next big health trend, as it pertains to diet?

The really rich antioxidant superfoods are really popular right now, like açaí berries, matcha, and turmeric extract with curcuminoids.

KK:

GHL: And finally, what is

your favorite advice to give others?

Your body has an innate ability to heal itself if you give it what it needs. I want people to know that everything they put into their body, every day, influences how they feel. I also strongly believe in the old adage, “You are what you eat” and love the Hippocrates’ quote, “Let food be thy medicine and medicine be thy food.” These are principles I believe in and I use them to guide everything I do.

KK:

IF YOU’D LIKE to learn more about Karlene’s healthy lifestyle tips, recipes, and more, you can follow her on social media: Karlenekarstrd

Karlene Karst, R.D.

Good Health TM

LIFESTYLES

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LIFESTYLES

HEALTHY

Grab-and-Go BREAKFASTS Busy morning solutions for the whole family

by Rebecca Snow, MS, CNS, LDN

Y

ou may have heard the saying, “Breakfast is the most important meal of the day.” Much research has been conducted on the impact that breakfast has on overall health. In a systematic review, the two behaviors that were most strongly linked to healthy weight control in adults were 1) eating fruits and vegetables and 2) consistently eating a healthy breakfast. In the review, a healthy breakfast was defined as a breakfast that is prepared at home, provides at least 20 percent of the daily calories, and includes some plant food.

Breakfast is literally how we break the fast that occurs during the night.

If we skip breakfast, our bodies are more forgiving than cars. Even though our bodies will function on an empty tank of gas, we may not function at an optimal level.

Researchers in Kansas evaluated the effect of eating breakfast on standardized testing scores in 698 children. The study, which was published in the Journal of the American College of Nutrition, showed that breakfast eaters had significantly higher scores on standardized tests.

In this study, the amount of fruit juice consumed was negatively correlated 36 with reading comprehension.

Breakfast also sets the tone for the day.

Will your breakfast put you on a sugar roller coaster or will you have a smooth ride? Eating a meal that is balanced with fiber (5 to 8 g) and protein (10 to 15 g) and small amount of sugar (<10 g) will ensure a low glucose rise after eating. This type of low-glycemic breakfast has been correlated in several other studies with improved cognitive performance in school-aged children.

}

Breakfast may or may not be the “most important” meal, but it is clearly a critical meal for children and adults alike. To keep it balanced, pair a protein such as nuts/seeds, chicken, fish, or eggs with a fruit or vegetable.

Minimize high-sugar foods like donuts and fruit juice, and read labels on yogurts and cereals to make sure no sugar is added.

{

Grab and-Go

Banana with sunflower seed butter.

BREAKFAST IDEAS:

Half a baked sweet potato with crumbled turkey bacon and scallions.

{

Half an avocado with a cracked egg inside, baked at 400° for 10 minutes.

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LIFESTYLES

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{

Sliced apple “sandwich” with almond butter and coconut flakes.

}

Plain wholefat yogurt with berries.

{

Hardboiled egg, handful of mixed nuts, and dried blueberries.

}

Scramble eggs with 1 tablespoon each onion and pepper of choice plus ¼ cup whole-fat cheddar cheese. Serve with salsa.

{ { 38

Coconut cassava tortilla with smoked salmon and ricotta cheese.

Premade egg muffin frittatas: Beat 6 eggs with ½ cup milk. Add 1 cup whole-fat cheese, 1 cup chopped veggies, and ½ tsp. salt. Mix well and pour into 12 muffin cups. Bake at 350° for 20 minutes or until set.

An EGG-cellent Way to Start the Day! For years, eggs got a bad rap from the high cholesterol crowd. Yet eggs are one of the most nutrient-dense foods available. An exceptional source of protein, vitamin D, vitamin B-12, and selenium, eggs also support healthy cognition and a sunnier disposition thanks to a hefty dose of choline.

Just one egg yolk boasts 115 mg of choline compared to just 2.7 mg in the egg white. Eggs also pack some of the highest levels of amino acids in a protein-rich food—important for building muscles and bolstering immunity.

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: www.rebeccasnow.com.

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LIFESTYLES

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

START TODAY. START SEEING RESULTS!

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39

RTT R E E RR E XPP N E EEX RRN

Good Health TM

LIFESTYLES

O CO C

SAVE YOURSELF from

SEASONAL STRESS

by Gaetano Morello, BSc, ND Brace yourself. You are on

the cusp of a flurry of activity that at first blush is exciting and filled with celebration. But, think back to this time last year. How did you deal with stress as the holidays unfolded? Decorating, shopping, visitors, overnight guests, cooking, cleaning, parties, and concerts—all these added activities on your calendar while still keeping up with your regular duties can make you feel overwhelmed. Whether it’s backto-school, Halloween, Thanksgiving, Hanukah, Christmas, or any of the many end-of-year celebrations, being pro-active when it comes to seasonal stress can make a big difference in keeping you healthy and happy as you head toward 2018.

40

Who you gonna call? Stress busters!

Stress over the September through December season can feel even worse because the world constantly reminds you to be “merry and bright.”

Fortunately, there are excellent supplements geared for stress in general, and they are especially helpful for the hectic season ahead.

Lemon balm has a 2,000-year history of use for anxiety. Compounds in this clinically studied herb include acids that inhibit an enzyme known to reduce GABA (gamma-aminobutyric acid) in the body. By letting GABA do its job of bringing balance to stress and anxiety, you are better equipped to handle the holidays. The key is to use a clinically studied extract of lemon balm leaf and

stem along with a supercritical extract of lemon balm. Combining these two different lemon balm extracts assures the delivery of the highly concentrated, active constituents that make this duo a very effective weapon against stress.

It’s also a good idea to combine these stress busters with holy basil—another excellent stress-reducing powerhouse.

One laboratory study showed that holy basil even reduces oxidative damage that can occur when you are chronically stressed.

If all the holiday festivities cause you to not only feel anxious, but also easily overwhelmed, consider a clinically tested botanical that calms nervousness and fears—a specialized Echinacea angustifolia extract. This is

Good Health

LIFESTYLES

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Whether you’re supporting your heart and arteries, protecting your cells, or watching your weight ^, grape seed extract is your choice for vibrant health.*

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Supports healthy blood pressure levels*†

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Good Health TM

not the same echinacea used for colds and flu, but a single compound from a different species found to influence brain chemistry. It doesn’t cause drowsiness—which you really don’t need in your busy schedule—but simply reduces anxiety with no side effects. While botanicals like chamomile and kava can take 3 to 10 weeks to deliver anxiety relief, this special echinacea was found in studies to reduce stress in as little as three days.

Burnout’s a Bummer Unrelenting stress can, over time, lead to adrenal burnout—a condition that results in weakened immunity, weight gain, and fatigue. Protect your adrenals with nutrients like vitamin B-6, l-tyrosine, vitamin C, pantothenic acid, licorice root extract, freezedried adrenal extract, and rehmannia, plus two adrenal hormones— DHEA and pregnenolone. Used in combination, you have covered all your bases to fight adrenal exhaustion.

Turning to supplements to alleviate seasonal anxiety is a much better answer than relying on pharmaceuticals which can have adverse effects—something you don’t need at such a busy time. Adding supplementation to healthy eating and regular exercise can help ensure a satisfying season of celebrations.

Gaetano Morello, BSc, ND, is a licensed naturopathic physician practicing in West Vancouver, British Columbia. He is a clinician at the newly formed Complex Chronic Diseases Program at BC Women’s Hospital in Vancouver, making him the first Naturopathic Doctor working at a leading North American Hospital. Dr. Gaetano is the author of Whole Body Cleansing and Cleanse: Ultimate InsideOut Approach, as well as a contributing author to A Textbook of Natural Medicine and a member of the Quality Assurance Committee for the College of Naturopathic Physicians of British Columbia.

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LIFESTYLES

10 Reminders to SAVE YOUR SANITY

1

PERSPECTIVE.

Let go of an unrealistic “pictureperfect holiday” and be in the moment.

2

LEARN TO SAY NO. Saying

yes to every idea, invitation, and obligation will leave you with little time for yourself. Delegate and share the load.

3

WATCH YOUR CAFFEINE INTAKE.

Drinking too much caffeine to get everything done can lead to sleepless nights and exhausting days.

4

DON’T STOP EXERCISING.

5

USE TIME WISELY. Add

Keep some type of exercise in your day.

(Maybe shopping counts!)

in some healthy deli choices or consider eating out.

6

MAKE A CONSCIOUS EFFORT to eat

well, stay hydrated, and adhere to healthy habits.

7

DON’T PUT YOURSELF at the

8

TAKE YOUR SUPPLEMENTS.

bottom of your holiday list. Enjoy lunch with friends, indulge in a massage, or take yourself to a movie that you’ve been dying to see.

This is not the time to deprive your body of nutrients!

9

BEWARE OF SEASONAL AFFECTIVE DISORDER (SAD). Spend

time outdoors, near a sunny window, or explore the use of a full-spectrum light box for phototherapy if a lack of sunshine becomes a problem.

10

REDISCOVER YOUR INNER CHILD. Laugh,

reminisce, play, and enjoy all the joy that the upcoming months can bring.

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LIFESTYLES

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LIFESTYLES

Start the Party!

Party Appetizers and Finger Foods In this busy season of entertaining friends and family, time is of the essence! Nothing starts the conversation like a delicious-looking finger food to be enjoyed either as an appetizer or an engaging light meal. Enjoy these easy, quick, and scrumptious additions to your holiday festivities.

SHRIMP CEVICHE SERVES 8 PREP TIME: 20 MINUTES

A bit of spice added to a healthy fat with some goodness of the sea makes a tasty combo! ½ cup chopped red onion 3 limes, juice of (more if desired) 1 lb jumbo shrimp, cooked, peeled & diced ¾ cup chopped cilantro 1 medium avocado, diced In a small bowl combine red onion and lime juice. Let them marinate at least 5 minutes.

1

LOX AND CREAM CHEESE CUCUMBER BITES SERVES 8 PREP TIME: 20 MINUTES

Say goodbye to the bagel and hello to healthy cucumbers for this holiday favorite.

2 English cucumbers, cut into 1” rounds 1 lb lox, cut into bite-sized pieces 8 oz cream cheese, softened 3 tablespoons fresh dill, chopped 1 tablespoon horseradish Capers 44

Arrange cucumbers on a platter.

Place in the refrigerator while preparing the cream cheese mixture.

1

In a bowl, combine cream cheese, dill, and horseradish. Mix until well combined.

2

Spread 1 teaspoon of cream cheese on each cucumber slice, top with piece of lox.

3

4

Garnish with caper.

In a large bowl combine chopped shrimp and cilantro. Stir in red onion and lime juice.

2

Add avocado and gently toss.

3

Can be made the night before and refrigerated until ready to serve.

4

Serve with favorite tortilla chips.

5

Serve or store in the refrigerator until needed.

5

Per serving: Calories 171.8; Total Fat 12.3 g; Carbs 3.0 g; Protein 12.5 g; Sodium 1,288.7 mg; Sugars 1.8 g

Per serving: Calories 107.4; Total Fat 3.7 g; Carbs 6.8 g; Protein 12.6 g; Sodium 132.9 mg; Sugars 0.6 g

Good Health TM

LIFESTYLES

SWEET POTATO ROUNDS WITH GOAT CHEESE AND WALNUTS SERVES 8 PREP TIME: 20 MINUTES COOK TIME: 20 MINUTES

A new twist on a seasonal staple! With a sweet potato base, the flavors come together for an amazing appetizer.

2 large sweet potatoes sliced into ¼-inch-thick rounds ¼ teaspoon sea salt or to taste 2 tablespoons grapeseed or olive oil 2 tablespoons balsamic vinegar 2 tablespoons honey 5 oz goat cheese ½ cup walnuts ½ cup dried cranberries Fresh basil leaves 1 P reheat

oven to 450 degrees F.

In a small bowl, combine sea salt and olive oil.

2

Dip each sweet potato round in sea salt and olive oil mixture to coat. Place on baking pan ¼-inch apart.

3

Bake sweet potato rounds for 8 to 10 minutes on each side until golden.

4

In a small bowl combine balsamic vinegar and honey.

5

From oven, transfer cooked sweet potato rounds to a serving tray and top with goat cheese, walnuts, and cranberries. Drizzle with balsamic and honey mixture.

6

7

Garnish with basil.

8

Serve.

Per serving: Calories 205.1; Total Fat 13.1 g; Carbs 20.6 g; Protein 4.9 g; Sodium 165.4 mg; Sugars 9.4 g

GREEK LAYER HUMMUS DIP SERVES 12 PREP TIME: 10 MINUTES

Take hummus to another level with this versatile dip inspired by the best of the Greek Isles.

14 oz prepared hummus 1 ½ cups crumbled feta cheese 1 cup chopped Kalamata olives 1 cup chopped fresh tomato, cherry ¼ cup chopped green onions Spread hummus in 8 x 8 inch dish.

1 2

Evenly sprinkle with feta cheese.

Top with Kalamata olives, cherry tomatoes, and onions.

3

Can be made the night before and refrigerated until ready to serve.

4

Serve with favorite crackers, chips, or fresh vegetables.

5

Per serving: Calories 151.5; Total Fat 12.7 g; Carbs 5.3 g; Protein 5.5 g; Sodium 557.5 mg; Sugars 1.5 g

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Good Health TM

JALAPENO POPPER WONTON CUPS SERVES 12 PREP TIME: 10 MINUTES COOK TIME: 20 MINUTES

Wonton moves up to WOW with a kick— sure to light up the party!

24 wonton wrappers or butter lettuce leaves 8 oz cream cheese, softened

LIFESTYLES

12 oz bacon, cooked and crumbled

4

2 cups shredded cheddar cheese

5

2 4oz cans diced jalapenos, drained

6

1

Preheat oven to 350 degrees F.

Spray mini muffin pan with cooking spray.

2

Place one wonton wrapper in each muffin cup, forming a cup shape; bake 6 minutes or until lightly browned.

3

1 cup sour cream

CROCKPOT SPINACH AND ARTICHOKE DIP SERVES 8 PREP TIME: 20 MINUTES COOK TIME: 2 HOURS

The crockpot always saves the day, and that’s true with this party favorite—a dip no one can resist!

28 oz artichoke hearts 2 cloves garlic, crushed 15 oz spinach, chopped ⅓ cup mayonnaise 8 oz cream cheese ½ cup feta cheese ¾ cup grated parmesan cheese 8 oz sour cream 1 tablespoon red wine vinegar

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Remove from oven and cool slightly.

In large mixing bowl, mix remaining ingredients.

Spoon filling into wonton cups.

Bake for an additional 8 to 10 minutes or until cheese is melted.

7 8

Serve.

Per serving: Calories 276.3; Total Fat 20.5 g; Carbs 11.1 g; Protein 10.8 g; Sodium 682.9 mg; Sugars 0.7 g

Place all ingredients in crockpot. Stir to combine.

1

Cover and cook on low for 2 hours.

Occasionally stirring to mix.

2

Serve with favorite vegetables, bread, or crackers.

3

Per serving: Calories 337.2; Total Fat 28.1 g; Carbs 13.3 g; Protein 11.9 g; Sodium 504.8 mg; Sugars 0.9 g

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This Year TM

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Award winning, clinically studied GH2002 Propolis Extract keeps your immune system buzzing for strong immune support and everyday wellness.* And, it’s safe for the whole family!

Just 1 capsule daily | Safe for children | Hypoallergenic | Free of resins and beeswax

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b e auty

THE ANGST OF ADULT ACNE So, you thought you were long past the days of acne? Contrary to popular belief, pimples and blackheads can plague us long after our teen years.

What’s a girl to do? Develop a natural strategy that zaps those zits while pampering your grownup complexion.

The best place to start is by understanding what’s really happening below the skin’s surface.

An acne lesion starts with increased oil production and a blockage in the hair follicles. The blockage is made up of sebum (an oily substance that lubricates your hair and skin) and dead skin cells. This combination literally plugs the pore and shows up as a whitehead or blackhead. When this condition occurs, bacteria— specifically Propioni bacterium—can cause the infection and inflammation better known as pimples, blemishes, or zits. And these outbreaks aren’t just limited to your face. They can also crop up on your neck, chest, back, shoulders, and even your upper arms.

Why do some people suffer from acne as adults and others don’t? While there’s no clear answer, there are some risk factors that can contribute to its development. Changes in your hormones—like that monthly swing in 48

estrogen and progesterone just before your period—can trigger acne by increasing sebum production. What you eat also matters.

One literature review conducted by researchers at the University of Kentucky concluded that the uptick in acne among U.S. teens and adults is likely due to an increase in the amount of sugar and high-glycemic foods in the Western diet. These foods quickly break down into glucose in the body, which raises your insulin levels. Simple carbohydrates, like table sugar, white bread, and soda, cause your insulin levels to spike. This extra insulin stimulates oil-producing hormones and accelerates cell growth in the pores, which can lead to breakouts.

Instead of chemically filled lotions and potions, keep skin blemishfree with essential oils. Boasting anti-inflammatory, antiseptic, and antibacterial properties, the following essential oils can offer targeted relief.

Just be aware that these essential oils should be diluted before use. To make a 2% dilution, simply add 12 drops of essential oil to each fluid ounce (30 ml) of a cold-pressed carrier oil like almond or jojoba oil. Apply the dilution directly to the blemish with a clean cotton ball or swab.

Tea Tree Oil has been used for centuries to treat wounds and blemishes because of its antiseptic, anti-inflammatory, and antimicrobial properties. A 2007 study of 60 patients found that, used topically, tea tree oil was 3.6 times more effective than a placebo at reducing acne lesions. It was also 5.8 times more effective at taming acne severity, making it an effective treatment for mild to moderate acne.

Lavender Essential Oil is a gentle yet healing anti-inflammatory oil that gets its blemish-busting benefits thanks to its antimicrobial and antioxidant capabilities. As a bonus, its soothing scent can also calm stress.

Researchers believe that an increase in acne may be due to higher levels of sebum that are produced in times of stress; lavender essential oil serves as a powerful tool because of its stressreducing capabilities.

You can also help to heal acne from the inside out. Along with a low-glycemic index diet, look for an acne-specific supplement that provides skin-friendly antioxidants like vitamin A and zinc, natural anti-inflammatories like boswellia, and antimicrobials like burdock root. Together, these strategies can help you attain and maintain radiantly clear skin at every age.

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On the Road to Relief From Occasional Muscle Pain and Fatigue TM

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fitness

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The fun part is how creative you can be in finding the wide variety of ways to perform carries, and the types of weights or loads you use. For example, you can carry a weight overhead or chest level. You can carry one kettlebell or two. You can carry one weight above the shoulder while simultaneously carrying another weight below the waist. You can drag a sled behind you, or walk up a hill wearing a weighted backpack. The more you get into it, the more ideas you will have.

LOADED CARRIES Strength and stamina to seize the day

put stuff overhead, and carry stuff for a certain length of time and distance.

by Carol Ann Weber

As with other exercises in the “functional training” category, loaded carries improve your overall health and functionality because your entire body is engaged. As you increase your capacity to carry stuff, you build muscle strength, improve cardiovascular fitness, and burn more calories. This then induces fat loss, which, in turn, increases your mobility and speed. You feel more energetic, you have more stamina, and your balance and coordination keeps getting better. You gain overall core strength which then supports better posture and improves spine health. And, for athletes, carries help you develop acceleration, explosiveness, and the hip and trunk stability necessary for abrupt changes of direction (as in football, soccer, or basketball).

I’m willing to bet that there isn’t a day that goes by without you picking up something heavy and carrying it to another location. Whether you are a mom carrying your baby, an executive carrying a briefcase, or a grocery clerk carrying boxes, carries are done daily by almost all of us. And wouldn’t it be nice if, after a hard day’s work, you still have energy left when you get home to actively engage in one-on-one time with the spouse or playtime with the kids?

Well, let me share with you an exercise secret that offers both the strength and the stamina to do just that. It’s called “loaded carries,” or “weighted gait.”

Dan John, strength coach and Highland Games competitor (where guys in kilts throw giant logs into the air), calls loaded carries “game changers” for his clients, which include Olympic and professional athletes. No matter how many trophies his clients may have earned, he believes they will never become well-rounded athletes until loaded carries are included in their workout routine. He has turned around many athletes’ careers by employing this simple form of exercise (called “work” by farmers, loggers, miners, brick layers, and all people who build things). John describes loaded carries in highly technical terms as follows: pick up stuff off the ground, 50

BENEFITS

FUN AND FAMILY FRIENDLY

Because loaded carries are easy to learn, you and your family members can perform these exercises correctly and safely in no time. And, you don’t need much equipment or a gym in which to do them. Dumbbells or kettlebells are good weights, as well as heavy ropes or chains, sand bags, milk cartons, canned goods, and even rocks can serve as your “loads.” Weighted vests, backpacks and duffle bags also work. And, a nice space in the backyard, a nearby hill or slope, or any flat surface where you can move over a specified distance carrying or pulling weighted objects will do just fine.

The following are just a few of the classic forms of weighted carries. In all of them, increase the distance (or repeat for 2 or 3 sets) and the weight as you get stronger and your stamina improves.

Waiter’s Walk

A “onehanded” carry, which works the shoulders, core muscles, and legs.

HOW TO DO IT:

H old the weight with a straight arm overhead like a European waiter in a café.

M ake sure your shoulders are stabilized and your posture straight.

W alk as far as you can while holding the weight overhead.

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Farmer’s Walk

This is a two-handed carry.

Along with building stamina, the farmer’s walk is a free-weight exercise that targets the shoulders, upper back, lower back, forearms, derriere, and legs.

HOW TO DO IT:

old a pair of dumbbells or H kettlebells that are relatively heavy for you and let them hang at arm’s length next to your sides, palms facing each other. oll your shoulders back, open R your chest and keep your core muscles actively engaged, while keeping your gaze straight ahead. alk as far as you can W while holding the dumbbells at your sides.

BEFORE BEGINNING

Duffle Bag Carry

This is a basic bag carry. You can fill it with sand or de-icing salt (purchased very cheaply at any hardware store). Keep the weight light at first and then add more sand or salt as you get stronger. Use a backpack if you are more comfortable with your hands free and your arms at your side. Targets the core, upper and lower back, derriere, and legs.

HOW TO DO IT:

old the bag behind your neck and on your H shoulders like you would a barbell for squats. eep your posture erect, chest open, core K muscles engaged, and your arms in a stable position as they hold the bag.

Keep your gaze straight ahead.

Walk as far as you can.

52

ANY LOADED CARRY ACTIVITY: • Stand tall.

Picture a string attached to the top of your head and another to your tailbone.

In your mind, pull each of these strings in opposite directions.

• Let your shoulder blades settle in naturally.

• Breathe rhythmically and low into your belly.

• Keep your core muscles engaged.

Sled Pull

Kind of a fun one, especially if you walk uphill. It targets the glutes, the legs (including the calves), as well as the core. All you need is a sled, or a wheelbarrow shell (available at any home supply warehouse), or anything you can put rocks on, and a weight belt.

Tie one end of the rope to your sled and the other to your weight belt.

HOW TO DO IT:

A s with all carries, make sure your spine is straight, chest open, and your core engaged.

K eep your gaze straight ahead.

W alk as far as you can.

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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s i t e i D n a c i r e m A The … n w o D u o Y g n i t Let

Currently, the average American diet supplies few essential nutrients.

Our foods are overly processed and refined, grown in impoverished soil using artificial fertilizer and genetically modified seeds, all for the sake of yield and taste, not nutrition. Foods grown today yield far fewer nutrients than 50 to 60 years ago, so even a diet rich in fruits and vegetables may not bring the results you’re looking for.

Because our health depends on getting all the essential nutrients each and every day, I personally developed Clinical Essentials.

It helps me ensure that I’m getting all of the nutrients that may be lacking due to the way foods are grown today.

I trust your family will enjoy the health benefits as much as I do.

Terry Lemerond—CEO and Founder of EuroPharma Maker of the Terry Naturally Dietary Supplements ®

Clinical Essentials Supports: TM

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

s t n e i r t u N y g r e En for Life! †Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

53

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ALT ERNATIVE

MEDICINE CHEST Boswellia: Boswellia is a powerhouse when it comes to respiratory care. As an anti-inflammatory, it has the unique ability to inhibit an enzyme called 5-lipoxygenase (5-LOX), a pro-inflammatory enzyme.

The boswellic acids in boswellia extinguish 5-LOX inflammation. The most active of these acids is known as Acetyl-11-keto-beta-boswellic acid or AKBA. To get the respiratory benefit from boswellia, choose an extract that contains at least 10 percent naturally occurring AKBA. But be aware that boswellia also contains an unwanted element called beta-boswellic acid, an acid known to cause inflammation. Make sure you choose a product that has been purified to reduce this compound.

What can you expect when you choose the right boswellia extract (also known as frankincense), which comes from the resin of the boswellia tree?

Open airways, reduced sinus and bronchial swelling, and fewer asthma and allergy symptoms—all welcome benefits to anyone suffering from respiratory ailments. In a double-blind, placebo-controlled clinical trial involving 40 patients with bronchial asthma, 70 percent of those patients taking 300 mg of boswellia three times a day showed marked improvement compared to just 27 percent in the placebo group. Boswellia can also inhibit the action of mast cells—a type of white blood cell that releases the histamine responsible for that sneezing, irritation, congestion, watery eyes, and excessive mucus.

Inhibiting histamine is another significant benefit of boswellia. For a real respiratory boost, look for a product that incorporates boswellia, ravintsara, thyme, and myrtle.

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LIFESTYLES

RESPIRATORY TRACT REMEDIES Breathing. It’s something we usually do about 20,000 times each day. We hardly give our breath a second thought—until an irritation causes us to struggle for that next breath. Difficulty breathing can be triggered by asthma—the number one reason kids and teens miss school on a regular basis—or bronchitis, from environmental factors like pollution, or from a common cold or allergies. It’s also a key symptom of chronic obstructive pulmonary disease (COPD) and pulmonary fibrosis. Keeping the upper respiratory tract operating smoothly—the ability to easily inhale life-giving oxygen so it can then travel through the sinuses and lungs—is priority number one. Some time-tested and proven botanicals can supply you with the assistance you need for a healthy respiratory system.

Thyme: For spasmodic coughing and that “tickling” feeling in the throat, thyme is the answer. Thyme provides the natural compounds of thymol and carvacrol to relax airways in the lungs. It also increases the movement of the cilia so they can more efficiently loosen phlegm and keep mucus moving. A supercritical CO2 extract version of the oil is the best choice.

Thyme has been studied for years for respiratory health. It’s also excellent when combined with ivy extract to thin mucus— making coughs more productive and eventually getting rid of the need to cough. Studies have also shown it to be very helpful with bronchitis. When 1,234 children, ages 2 to 17, who suffered from bronchitis, were given a syrup of thyme and ivy extract, they Aromatherapy improved by an Essential Oils are impressive 81 Not the Same percent. It’s The concentrated plant oils recommended a safe and throughout this article are specifically approved welcome for internal use. These oils are not the same as answer for those used in aromatherapy, which are oils coughing specifically used externally, typically aromatically kids. or topically. Instead, encapsulated essential oils for internal use are tested and “fingerprinted” from a specific species, molecular makeup, and purity level that are designated to be used internally.

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LIFESTYLES

Myrtle: When you think myrtle, think concentrated power to relieve congestion.

This herb has been extensively studied and has been shown to stimulate the rhythmic waving and beating motion of cilia, the tiny, hairlike organelles in the respiratory system that brush out mucus and congestion. That ability is due to 1,8-cineole.

A scientific term based on how the atom is bonded to carbon atoms, 1,8-cineole relieves coughs, opens bronchial airways, breaks down and dissolves mucus, and acts as an anti-inflammatory. One study found that myrtle essential oil was significantly superior for treating sinusitis symptoms compared to a placebo. It was suggested as a preferred course of action before turning to a pharmaceutical antibiotic. Myrtle is an excellent companion to eucalyptus to help you breathe easier.

Ravintsara:

Any respiratory condition brings along with it a high level of inflammation. Ravintsara, an essential oil derived from a tree belonging to the Lauraceae family, is rich in a compound with an unusual nameâ&#x20AC;&#x201D;1,8-cineole.

This compound makes ravintsara highly beneficial for the respiratory system, acting as a potent anti-inflammatory. Grown in Madagascar, research also suggests that ravintsara has strong antibacterial potential, can help improve lung function, and opens bronchial airways. Not to be confused with ravintsara essential oil commonly used in aromatherapy, you want to choose a supplement that has this specialized oil extract for internal use. Choose one that has a supercritical CO2 extract version of the oil so you are assured of a product without contamination from heavy metals or chemicals that could actually cause bronchial issues.

Eucalyptus: Eucalyptus can battle a broad range of bacteria, again thanks to 1,8-cineole.

Known for its distinctive aroma, eucalyptus can ease inflammation and relieve congestion.

When this natural oil is taken in capsule form, it can thin mucus, which then drains more easily from the body, and provides muchneeded relief from respiratory blockage and problems. Like myrtle, it also stimulates cilia in the sinuses and lungs, further encouraging the body to sweep away congestion. While there are various types of eucalyptus used to make the essential oil, the best route is to seek out the oil of Eucalyptus radiata. Your respiratory system deserves this type of eucalyptus, which contains 65 to 70 percent 1,8-cineole, as well as alphaPinene and limoneneâ&#x20AC;&#x201D;all compounds that will get the job done with strong anti-inflammatory, antibacterial, and decongestant capabilities. Eucalyptus pairs perfectly with myrtle for strong respiratory support.

Anyone who has dealt with chronic asthma knows that severe attacks can lead to the use of steroids for breathing relief.

The 1,8-cineole in eucalyptus has been shown to be an effective replacement for prescription steroids. A study conducted at the Medical Outpatient Clinic at University Hospital Bonn in Germany showed the effectiveness of the oral compound for asthma patients. The results? An impressive 12 of the 16 patients in the cineole group (versus 4 of the 16 patients in the placebo group) were able to reduce their use of conventional steroidal anti-inflammatory medicine. Considering the many side effects of steroid use, this is encouraging news. Combining eucalyptus with myrtle leaf oil is a forceful formula for sinus and upper respiratory support.

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STOP PAIN NOW I promise you a pain-free life or your money back.* †

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 free.† Curamin® is the result of my research on pain relief.*† Its primary ingredient is an enhanced absorption curcumin with additional turmerones which has been the subject of 31 scientific studies.

I develop products that will provide you with results. It is an honor to put my name on them and I’m proud to give them to my children and grandchildren.

With Terry Naturally ®, you could say you’re using our family products. If you don’t get the benefits you expect from them, I have not earned your trust or your money. Therefore, I offer you an unconditional money-back guarantee.

Some people call me a pioneer. I don’t know about that. What I do know is that I work every day to be able to offer you products that you can trust to be safe and effective, and provide results that will change your health and your life for the better.

Terry Lemerond Founder and President of Terry Naturally ® products

56

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57

Ask

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the

DOCTOR

REAL ANSWERS for REAL PEOPLE

by Robert Corish, MD

Q:

My doctor recently suggested a low-dose statin for my mildly elevated cholesterol. I want to try something natural instead. What would your suggestion be?

A: Cholesterol is an

essential part of every cell in our body. It’s needed for the production of hormones and fat-soluble vitamins, and is vital for brain function and insulating our nervous system. We could not survive without adequate levels of cholesterol.

It’s unfortunate that cholesterol has been misunderstood for so long with regards to heart disease. While heart disease remains the number one killer in the United States, cholesterol alone should not take the full blame for this cardiovascular condition. In fact, a recent study demonstrated that 75 percent of heart attack victims had “normal” LDL cholesterol levels.

The goal of cholesterol therapy— either natural or pharmaceutical— should be to balance the cholesterol ratio and prevent oxidation. HDL cholesterol is commonly referred to as “good” cholesterol and LDL as “bad” cholesterol. Although this is a very simplistic approach of evaluating cholesterol, in general the HDL cholesterol is regarded as protective, whereas, the LDL cholesterol as 58

LIFESTYLES

harmful. In reality, the LDL cholesterol in and of itself is not really bad, but once the LDL cholesterol becomes oxidized (rancid) by interacting with free radicals, it becomes a source of inflammation. When this inflammation occurs within the heart’s coronary arteries it causes heart disease.

amla group experienced reductions in LDL cholesterol, VLDL (a harmful form of LDL), and triglycerides. The amla group also achieved higher levels of the beneficial HDL by 14 percent, whereas, the control group only managed an unfavorable reduction in their HDL level.

Therefore, protecting our cholesterol from oxidation should be one of the primary goals of prevention, rather than simply focusing on cholesterol reduction.

Curcumin is one of the most anti-inflammatory substances in the world. Additionally, curcumin is also a potent antioxidant, meaning it protects cells from oxidative stress and damage. A scientific review concluded that curcumin can act on many of the same pathways as statin drugs. More impressively, curcumin can do this without the risk of side effects, unlike statins. Since curcumin can be poorly absorbed, a curcumin that is blended with turmeric essential oil for enhanced absorption is highly recommended. The majority of clinical studies on this form of curcumin found that 750 mg twice per day was an effective dose.

Another clinically studied botanical, called amla (or Indian gooseberry), has shown some impressive abilities to shift cholesterol levels back into balance. In a human study using 1,000 mg of an amla fruit extract standardized to ≥ 35 percent polyphenols, participants experienced significant improvements in their cholesterol balance. Following four months of treatment, the

Omega-3 fatty acids are also very important for balancing cholesterol.

While traditional fish oils are bound to triglycerides (which many people are trying to decrease), there is a better alternative that features omega-3s naturally bound to phospholipids, as found in fish. This omega-3 extract comes from North Atlantic salmon and delivers three beneficial compounds: omega-3s, phospholipids, and bioactive peptides. In an unpublished open clinical trial, 40 participants were given the omega-3 extract twice per day. After 60 days, over half of the participants experienced an average triglyceride decrease of 17 percent and HDL increase of 13 percent. This is big news because studies have recently discovered that the ratio of triglycerides to HDL is a better predictor of potential heart disease.

In conclusion, I think there are a lot of scientifically validated natural medicines that can be used prior to and even alongside statin therapy. It may be useful to request a lipid panel that subcategorizes the subtypes of HDL and LDL that are present. Ask your doctor about the Vertical Auto Profile (VAP) test or the Lipoprotein Particle Profile (LPP) test, which are much more useful diagnostic tools when evaluating lipids and cholesterol in heart disease risk.

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Q:

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I’ve heard that frankincense has anticancer properties. Would it be something good to take for cancer prevention?

A: Frankincense has been used for ceremonial and medicinal purposes dating back thousands of years.

Best known for its use in Ayurveda, the traditional medicinal system of India, frankincense is often used interchangeably with boswellia.

The Latin name for frankincense is Boswellia serrata, although other popular species include B. carterii, B. sacra, and B. frereana.

To clear up a little confusion, the boswellia tree produces a resin that can be made into two different natural medicines. This resin is either distilled to produce the essential oil frankincense, or purified into a solid extract that can also be used medicinally. Because the clinical research has been conducted almost exclusively on boswellia extract from B. serrata, I will be referring to that in the remainder of this response.

Boswellia has been used traditionally for ailments like gastrointestinal upset, pain relief, upper respiratory conditions, mood issues, wound healing, and more. While modern science hasn’t verified all of these uses yet, the research that has been conducted is very promising.

Scientific studies have demonstrated that boswellia acts predominantly on an inflammatory pathway in the body called 5-LOX (5-lipoxygenase).

Inflammation can be one of the driving factors in cancer growth and proliferation. Boswellia has been shown to modulate the expression of our genes. Ironically, the body contains both cancer-promoting and cancersuppressing genes. Both external and 60

internal factors can influence whether these genes are switched on or switched off. Fortunately, when in balance, our body can keep cancer cells under control—furthermore, boswellia has been shown to up-regulate (turn on) tumor-suppressing genes, while simultaneously down-regulating (turning off ) tumor-promoting genes.

Research has demonstrated that one of the most anti-inflammatory, anticancer compounds in boswellia is called AKBA (acetyl-11-keto-β-boswellic acid).

A 2016 scientific study examining the cancer-fighting properties of boswellia demonstrated that AKBA was the most potent cancer cell killer in the boswellic acid family. Even better, AKBA was found to kill cancer cells in a variety of different ways, making it virtually impossible for cancer cells to become resistant to this natural medicine.

While most boswellic acids are antiinflammatory, BBA (beta-boswellic acid) is actually pro-inflammatory.

Therefore, boswellia extracts that are

standardized to > 10 percent AKBA and < 5 percent BBA are much more effective than unstandardized extracts.

For preventive purposes, a daily dose of 500 mg is sufficient.

Boswellia can be a useful tool in the prevention and management of complex diseases. While boswellia is a great addition to a preventative regimen, it is not a substitution for maintaining a healthy diet and lifestyle.

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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LIFESTYLES

SMART SHOPPER

Five nutrient-rich snacks designed to delight your taste buds and fuel your body.

Americans love to snack. In fact, we are snacking more than ever.

Research published in the Journal of Nutrition in 2010 showed a snacking-frequency increase of 26 percent among adults from 1977 to 2006. Unfortunately, too many of us—especially kids—eat unhealthy snacks which, research shows, leads to more unhealthy food choices.

Experts agree that without planning ahead, choosing a less-than-optimal snack (i.e., a sugary caffeine drink, chips, cookies, or candy) becomes more likely.

Thus, this seemingly benign habit of snacking can actually have a significant impact on your health—which is why it’s important to choose wisely.

Here, a few experts weigh in on what snacks are best:

Snacks for the Brain

Brain health expert and board-certified neuroscientist Daniel G. Amen, MD, believes snacks should include protein, healthy fat, and the fiber and antioxidants found in fresh fruits and vegetables. His philosophy is that what’s healthy for the brain is healthy for the body. After all, the brain is the command and control center of 62

every function in the body. “Nuts are one of my favorites,” he says. “Also lean protein with healthy fats—such as eggs and guacamole with veggies,” he adds. The omega-3 fatty acids found abundantly in avocados help maintain cognitive function. Eggs are an excellent source of protein and help to keep you lean. Having protein with each snack helps to balance blood sugar levels as it limits the fast absorption of carbohydrates. For those wanting something sweeter, he suggests, “frozen blueberries and apples with almond or cashew butter.” They are his personal favorites and for good reason. Almonds contain high levels of vitamin E, which may help reduce cognitive decline.

Antioxidant-rich cashews help support healthy memory as do apples, which are loaded with fiber that provide a feeling of fullness and may help reduce overeating. Blueberries are an excellent low-sugar fruit also rich in antioxidants and anthocyanins, the compound that may have antidiabetic properties and gives blueberries their rich color.

Snacks Kids Will Eat

Health expert, nutritionist, and bestselling author Jonny Bowden, PhD CNS, says, “I have found that there are a few foods that are both healthy and that you have a shot at getting kids

to eat.” His solutions include, “Whole, unprocessed peanut butter or almond butter (like you get right out of the grinder at a lot of grocery stores), cheese, nuts, fruit and trail mix, string cheese and apple slices, celery and peanut butter, and dark chocolate, which can be combined with almost any of them.”

He also suggests dark chocolate covered peanut clusters or dark chocolate almond clusters that are available at most health food store bins. He also says that these snacks work equally well for adults!

Snacks Low in Sugar

Summer Rayne Oakes, author of the new book SugarDetoxMe: 100+ Recipes to Curb Cravings and Take Back Your Health, advocates snacks without sugar. She says that parents should avoid giving their kids sugary drinks, which is where most children (and adults) consume free sugars. Instead, she recommends, “whole fruits, like whole apples, easy-to-peel citrus, and bananas” as well as “almond butter slathered on celery, mixed nuts, kale chips, and seaweed snacks.”

Taking into consideration the recommendations of the experts, here are five low-sugar snacks balanced with protein, fiber, healthy fats, and carbohydrates. They are nutrientdense, delicious, and take advantage of the fruits in season. Here’s to your healthy snacking!

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LIFESTYLES

HEALTHY ARTERIES

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LIFESTYLES

SEASONAL SNACKS

Red Globe Grapes and Cottage Cheese with High-Lignan Flax Oil

Enjoy the fruits of fall with these snacks.

+

+

1 cup red globe “holiday” grapes

½ cup low-fat cottage cheese

• Naturally sweet, especially delicious • Source of vitamins A & C, polyphenols, and fiber • About 40 calories

• Excellent source of protein and calcium • About 80 calories

2 tsp high-lignan flax oil • Healthy fat, rich in anti-inflammatory omega-3 fatty acids • Lignans provide fiber and have hormone-balancing properties • About 80 calories

+ Pomegranate Seeds and Full-Fat Yogurt

½ cup pomegranate seeds

½ cup full-fat yogurt

• Good source of vitamins C and K • High fiber • Super-high antioxidant content • About 70 calories

Best of the Season Apple and Fresh-Ground Almond Butter

Mix pomegranate and yogurt together.

Add 1 tsp of real maple syrup to sweeten, if desired (about 18 calories).

• Excellent source of protein, calcium, and potassium • Fat content provides satiety • Rich in live probiotic cultures that support digestive health • About 120 calories

SWEET TOOTH SNACK SWAP

+

Instead of that afternoon candy bar, try this.

1 ripe medium apple

1 tbsp fresh-ground almond butter

• Excellent source of fiber • Vitamin C and potassium • Rich in the antioxidants quercetin, catechin, and chlorogenic acid • About 90 calories

• Rich in fiber and healthy fats • Contains brain-healthy vitamin E • Good source of protein • Mineral-rich–excellent source of manganese, magnesium, phosphorus, copper, calcium, iron, and zinc • About 100 calories

Mix flax oil in with cottage cheese.Serve in a bowl with grapes

Brazil Nuts and Dark Chocolate

2 Brazil nuts

+

ANYTIME SAVORY SNACK

• Excellent source of protein (a complete protein for vegetarians) • Rich in healthy fats • One of the richest sources of selenium—also a good source of magnesium and copper • Contains fiber • About 60 calories

1 oz dark chocolate (70%+ cacao)

+ Hummus and Cut Vegetables

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¹⁄ ³ cup of hummus

• Protein • Loaded with healthy fat • Fiber-rich • Good source of folate and iron • About 145 calories

1 ½ cups of colorful raw vegetables • Colorful vegetables such as bell peppers and carrots are loaded with healthy antioxidants • Rich in vitamins and minerals • About 25-75 calories

For those wishing to avoid sugar, choose stevia-sweetened dark chocolate, available at most health food stores. Steviasweetened dark chocolate has about 115 calories per ounce.

• Contains less sugar than regular chocolate • Rich in brain health-boosting cocoa flavones • Contains caffeine, which stimulates the brain, increasing focus and alertness • Good source of iron, copper, manganese, and magnesium • About 150 calories

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LIFESTYLES

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

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Research Roundup

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.

Sweet Treatment for Serious Burns

THE STUDY ABSTRACT:

The effects of honey compared to silver sulfadiazine for the treatment of burns: A systematic review of randomized controlled trials.

Evidence from animal studies and trials suggests that honey may accelerate wound healing. The objective of this review was to assess the effects of honey compared with silver dressings on the healing of burn wounds. Relevant databases for randomized controlled trials (RCTs) of honey compared with silver sulfadiazine (SSD) were searched. The quality of the selected trials was assessed using the Cochrane Risk of Bias Assessment Tool.

The primary endpoints considered were wound healing time and the number of infected wounds rendered sterile. Nine RCTs met the inclusion criteria. Based on moderate quality evidence there was a statistically significant difference between the two groups, favoring honey in healing time (MD -5.76days, 95% CI -8.14 to -3.39) and the proportions of infected wounds rendered sterile (RR 2.59; 95% CI 1.58-2.88). The available evidence suggests that honey dressings promote better wound healing than silver sulfadiazine for burns.

WHAT IT MEANS TO YOU:

Silver sulfadiazine is a topical typically used to treat serious burns and promote healing. This review found that honey—a common ingredient found in most kitchens—healed burn wounds faster and made them more sterile.

In the summer, a season of grilling out and campfires, burns can be a frequent fact of life. With honey, you have an effective, onhand method of stopping the pain and potential infections of burns within easy reach.

Source: Aziz Z, Abdul Rasool Hassan B. Burns. 2016 Aug 27. pii: S03054179(16)30210-8.

Natural, Effective Bronchitis Buster

THE STUDY ABSTRACT:

Pelargonium sidoides for acute bronchitis: a systematic review and meta-analysis.

OBJECTIVE: To critically assess the efficacy of Pelargonium sidoides for treating acute bronchitis.

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DATA SOURCES: Systematic literature searches were performed

in 5 electronic databases: (Medline (1950 - July 2007), Amed (1985 - July 2007), Embase (1974 - July 2007), CINAHL (1982 - July 2007), and The Cochrane Library (Issue 3, 2007) without language restrictions. Reference lists of retrieved articles were searched, and manufacturers contacted for published and unpublished materials.

REVIEW METHODS: Study selection was done according to predefined criteria. All randomized

clinical trials (RCTs) testing P. sidoides extracts (mono preparations) against placebo or standard treatment in patients with acute bronchitis and assessing clinically relevant outcomes were included. Two reviewers independently selected studies, extracted and validated relevant data.

Methodological quality was evaluated using the Jadad score. Meta-analysis was performed using a fixed-effect model for continuous data, reported as weighted mean difference with 95% confidence intervals.

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RESULTS: Six RCTs met the inclusion criteria, of which 4 were suitable for statistical pooling.

Methodological quality of most trials was good. One study compared an extract of P. sidoides, EPs 7630, against conventional non-antibiotic treatment (acetylcysteine); the other five studies tested EPs 7630 against placebo. All RCTs reported findings suggesting the effectiveness of P. sidoides in treating acute bronchitis. Meta-analysis of the four placebo-controlled RCTs suggested that EPs 7630 significantly reduced bronchitis symptom scores in patients with acute bronchitis by day 7. No serious adverse events were reported.

LIFESTYLES

CONCLUSION: There is encouraging evidence from currently available data that P. sidoides is effective compared to placebo for patients with acute bronchitis.

Source: Agbabiaka TB, Guo R, Ernst E. Phytomedicine.

2008 May;15(5):378-85.

WHAT IT MEANS TO YOU:

Treating bronchitis can be a challenge.

You want symptom relief, but you’d also like to get through your days without side effects. Pelargonium sidoides, a botanical from South Africa, may provide the answer. Even with common over-the-counter medications, the coughing, wheezing,

and congested chest of bronchitis can linger for up to a month. This review of Pelargonium (also known as umckaloabo) shows that it can significantly reduce bronchitis symptoms in just seven days.

This speed indicates that Pelargonium is doing more than controlling symptoms—it is quelling the infection itself. Ultimately, it means you can feel much better, much faster, without the burden of feeling drowsy or revved up as you could from less effective over-thecounter treatments.

Fatigue-Fighting Herbal Treatment for Multiple Sclerosis

THE STUDY ABSTRACT:

Andrographis paniculata decreases fatigue in patients with relapsing-remitting multiple sclerosis: a 12-month double-blind placebo-controlled pilot study.

BACKGROUND: Andrographis paniculata (A. paniculata), a medicinal plant, has shown anti-inflammatory, neuroprotective and antifibrotic effects in animal models as well as clinical efficacy in different studies, including an anti-fatigue effect in autoimmune diseases such as rheumatoid arthritis. In multiple sclerosis (MS), fatigue is rated as one of the most common and disabling symptoms.

In the present trial, we investigated the effect of A. paniculata on relapse rate and fatigue in relapsing-remitting MS (RRMS) patients receiving interferon beta.

METHODS: A randomized double-blind placebo-controlled trial assessed the effects of 170 mg of A. paniculata dried extract tablet b.i.d. p.o. on relapse rate and fatigue using the Fatigue Severity Scores (FSS) over 12 months in RRMS patients receiving interferon. The Expanded Disability Status Scale (EDSS) score, inflammatory parameters and radiological findings were also investigated. Twenty-five patients were enrolled, and twenty-two patients were ultimately analyzed and randomized to the active or placebo group.

RESULTS: Patients treated with A. paniculata showed a significant reduction in their FSS score as compared to the placebo, equivalent to a 44 % reduction at 12 months. No statistically significant differences were observed for relapse rate, EDSS or inflammatory parameters, with a trend in reducing new lesions among the A. paniculata group. One patient in the A. paniculata group presented with a mild and 68

transient skin rash, which was alleviated with antihistamine treatment for three weeks.

CONCLUSION: A. paniculata was well tolerated in patients and no changes in clinical parameters were observed. A. paniculata significantly reduces fatigue in patients with RRMS receiving interferon beta in comparison to placebo and only interferon beta treatment.

Source: Bertoglio JC, Baumgartner M, Palma R, et al. BMC Neurol. 2016 May 23;16:77.

WHAT IT MEANS TO YOU:

For many individuals with multiple sclerosis (MS), periods of symptom remission interspersed with periods of symptom attacks—fatigue being among them—is the usual course of the disease. One of the methods of combating further progression of MS is to use injectable interferon beta drugs.

This study showed that andrographis—a widely used botanical in Ayurvedic medicine that shows promise for immune boosting—significantly reduced fatigue.

Compared to placebo (which provided only the usual interferon beta treatment), those in the andrographis/ interferon group showed a 44 percent reduction in fatigue during the 12-month trial. These results point to great potential in combining traditionally used herbal medications with conventional treatment that can provide definitive results and relief.

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LIFESTYLES

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“

LIFESTYLES

good thoughts

IF WE ARE CREATING OURSELVES ALL THE TIME, THEN IT IS NEVER TOO LATE TO BEGIN CREATING THE BODIES WE WANT INSTEAD OF THE ONES WE MISTAKENLY ASSUME WE ARE STUCK WITH. – DEEPAK CHOPRA

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”

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LIFESTYLES

Life Calls For TM

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