Fresh & Light SEASONAL SALADS /// PLANT OILS: Are They All Good?
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ALLERGY RELIEF 7 COMMON
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reach for these herbs TART CHERRY JUICE: a surprising way to stop pain
STINGING NETTLE is one of our favorite natural antihistamines— ﬁnd out why
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MANUKA HONEY: It’s the bees’ knees Manuka honey is proof that nature really can be the best medicine. Speciﬁc to New Zealand, it gets its name from the manuka bush that busy bees pollinate. Celebrated for centuries by Greeks and Eastern Vedics alike, manuka is creating a buzz among modern natural health consumers for its nutritional and antibacterial superpowers. Here are just a few of its beneﬁts: Nutritional beneﬁts: With up to four times the nutritional content of regular honey, manuka contains not only amino acids and B vitamins to support brain health and mood, it also boasts added calcium, copper, iron, magnesium, phosphorous, potassium, sodium, and zinc. Mouth health: A 2004 journal study suggests that manuka honey consumption helps treat gingivitis and periodontal disease thanks to its antibacterial qualities. Staph infection stiﬂing: In 2009, the National Geographic News reported that manuka’s phytochemical compounds help inhibit the growth of MRSA (a tough-to-treat staph infection) in the laboratory. Inﬂammation reduction: Manuka’s natural antibacterial agents (hydrogen peroxide, methylglyoxal, and dihydroxyacetone) are eﬀective for inﬂammation reduction. In fact, in 2010, the National Cancer Institute’s own steering committee approved the use of manuka honey for esophageal inﬂammation caused by chemotherapy. Sore throat relief: Wedderspoon’s Manuka Honey Organic Drops lozenges harness the anti-inﬂammatory power of organic manuka honey for great-tasting, all natural, soothing sore throat relief—all without artiﬁcial ﬂavors or ingredients. “Like” them on Facebook, or follow @wedderspoonbuzz on Twitter.
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THIS MONTH’S FEATURE Wedderspoon
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Max with Capsicum Sinus Spray The addition of aloe vera and capsicum to Xlear’s original all-natural, non-GMO formula provides more immediate relief from nasal congestion and allergy symptoms. Plus, it’s safe to use as often as needed.
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3/2/17 9:20 AM
FEATURES 16 Allergy Survival Guide Spring is in the air—and so is pollen! Here are seven of our favorite safe, eﬀective natural solutions for seasonal allergies so you can stop sneezing and smell the roses.
20 7 Common Nutrient Deﬁciencies Even if you eat a balanced, whole-foods diet, you may still be missing vital nutrients. And even low-level nutrient deﬁciencies can sap energy, diminish immune function, and lead to mood swings and brain fog. Here’s a look at some of the most common deﬁciencies—and what you can do about them.
departments NEWS BITES
The latest word from the world of natural health.
Research-backed botanicals for migraine relief.
It’s the time of year when comfort foods take a back seat to lighter, fresher, seasonal salads.
Think you know all about healthy oils? Test your knowledge with our quiz.
What you need to know about alpha lipoic acid.
Make sure you’re getting the nutrition your body needs with these simple tips for taking mineral supplements.
Luxurious tropical ingredients for healthy skin & hair.
A quick guide to dehydration, a fun and healthy method of food preparation.
Natural pathways to cancer prevention.
Seasonal essential oils to help refresh your home.
OFF THE SHELF
Find out how tart cherry juice can help quell pain and inﬂammation.
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Uric Acid? Feel Better. Live Better.
With potent antioxidant properties, supportive herbs and a 10:1 concentrate of cherries, REDD Remedies Gouch! helps you maintain healthy uric acid levels.* Gouch! is formulated to nourish the kidneys, support healthy uric acid metabolism, and support healthy immune system function.* It helps bring your body back into balance.*
Tc Ay FROM A GLOBAL PERSPECTIVE | NOTES FROM OUR FORMULATORS Cherries and ginger are well respected in Chinese traditions as foods that help maintain health. Couch Grass has been used since classical Greek and ancient Roman times and is approved for use in the German Commission E Monographs. Ayurvedic traditions include Boerhavia diffusa (known as Punarnava) to support the kidneys and liver as well as nourish the immune system.
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2/28/17 3:00 PM
news bites HEALTHIEST CITIES It’s easier to make healthy choices in some cities than others. WalletHub, a personal ﬁnance site, compared 34 characteristics of 150 US cities and ranked these as the 10 healthiest:
Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors James Naples, Ann Nix, Elizabeth Fisher Beauty Editor Sherrie Strausfogel
Research Editor Sam Russo, ND, LAc
Salt Lake City
Huntington Beach, Calif.
Contributing Editors Helen Gray, Vera Tweed Graphic Designers Cynthia Lyons, Mark Stokes Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245
Vice President, General Manager Kim Paulsen firstname.lastname@example.org
10 Santa Clarita, Calif. Ranking factors included per capita number of ﬁtness clubs, nutritionists, healthy restaurants, and walking and running trails; fruit and veggie consumption; and health care access and costs. Here are some of the winners in individual categories (based on per-capita numbers): Most healthy restaurants: Portland, Ore. Most nutritionists: Durham, N.C. Lowest average ﬁtness club costs: El Paso, Tex. Most running trails: Washington, D.C. Most walking trails: Lincoln, Neb. Three California cities—San Francisco, Oakland, and Fremont—tied for the #1 spot in lowest percentage of adults eating less than 1 serving of fruits and veggies daily.
Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Cindy Schofield Ad Manager 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 email@example.com
Only 4 mg of extra zinc daily can significantly improve the ability to resist infections and disease, according to a study by the UCSF Benioff Children’s Hospital Research Institute in Oakland, Calif. This amount of zinc can also help support healthy growth of children.
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Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248
Chairman & CEO Andrew W. Clurman Executive Chairman Efrem Zimbalist III Chief Financial Oﬃcer Michael Henry Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz
HEALTH & HAPPINESS. Vol. 3, No. 4 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. ©2017 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to HEALTH & HAPPINESS are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in HEALTH & HAPPINESS may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
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By Vera Tweed
best ways to take mineral supplements Make sure you’re getting the nutrition your body needs with these simple tips. Did You Know? Magtein is a proprietary form of magnesium that has been shown to enhance memory, learning, and other aspects of brain health.
inerals are essential, meaning the human body can’t make them, but requires them for normal, healthy function. Minerals fall into two categories: macro minerals, such as calcium and magnesium, which are required in larger amounts, and trace minerals, which are required in much smaller quantities. To get the most out of your mineral supplements, here are a few things to know: Competition: If you take large quantities of minerals at the same time, they will compete with each other for absorption. When taking more than 250 mg of either calcium or magnesium, take each one separately, and at a diﬀerent time than other supplements. Combinations of smaller quantities of minerals found in multivitamins are not problematic.
Zinc and copper: If you take 50 mg or more of zinc daily, long-term, make sure to get some copper in a multivitamin, as high-dose zinc can lower levels of copper. Powders: Powdered minerals can be mixed with cold or hot liquid, as heat does not destroy minerals. Acidity: When minerals are taken with food, stomach acid enhances their absorption. Acidic substances, such as vitamin C, citrus, or vinegar, also enhance mineral absorption. Fiber conﬂict: If you take ﬁber supplements, don’t take them with minerals or other supplements, as ﬁber binds with nutrients and thus reduces absorption. Trace minerals: These are essential minerals that are required in smaller
amounts, and include copper, chromium, ﬂuoride, iron, iodine, manganese, selenium, molybdenum, and zinc. Many multivitamins contain all of these.
Chelated Minerals In nature, minerals are always bound to another compound. In supplements, some minerals, such as the Albion brand of mineral ingredients, are bound, or “chelated,” with amino acids, the building blocks of protein. Some studies have shown that such chelated minerals are more eﬀectively absorbed.
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2/28/17 2:56 PM
By Karta Purkh Singh Khalsa, DN-C, RH
manage migraines Science is helping solve the mystery of migraines with research-backed remedies that oﬀer much-needed relief.
iving with migraines—even occasional ones—can make life almost unbearable. A terribly painful, throbbing, recurrent pain on (usually) one or both sides of the head characterizes a migraine headache, which usually is accompanied by one or more associated symptoms, such as nausea, vomiting, and an increased sensitivity to noise and/or bright light. Migraine is a comparatively common disorder, with about 6 percent of men and 18 percent of women having at least one per year. The episode typically lasts four hours but can continue for three days.
Think Prevention First with Magnesium Over the past two decades, it’s become clear that migraine patients have low magnesium levels between attacks, and the levels tend to be even lower during attacks. One theory is that low brain magnesium causes instability of neuronal function, which enhances the brain’s susceptibility to a migraine. Magnesium is a major preventive remedy. Daily doses prevent attacks. Most types of magnesium supplements work well. Use an oral dose the bowels will tolerate (for most people, about 1,200 mg daily). Intravenous magnesium works well to abort a migraine. In one study, pain reduction of 50 percent or more occurred within 15 minutes of infusion in 87 percent of the patients. In more than half the patients, at least this
degree of improvement or complete relief persisted for 24 hours or more. In another study from 2005, the IV magnesium worked as well as metoclopramide, a standard medication. Consider IV magnesium in a crisis.
Avoid an Attack with Feverfew Feverfew is well-known as a possible migraine preventive. On the whole, scientiﬁc evidence, while sparse, is positive. There are many types of preparations available, which makes comparison tricky. One study found that combining feverfew with willow bark markedly increased the eﬀect. Be sure to give the herb enough time to work, say at least a month of daily use. And most people stop at too small a dose. If using good-quality herb powder
in capsules, start with 500 mg per day, gradually increasing until you experience complete prevention. Many people need to use 5 grams for complete control.
If All Else Fails, Try Ginger At the ﬁrst signs of an impending attack, stir 2 tablespoons of dry ginger powder into a glass of water and drink immediately. The attack will usually recede. If it begins again a few hours later, repeat the dose. Recently, scientists studied a combination of ginger and feverfew given at pain onset. Two hours after treatment, 48 percent of patients were pain free, and 34 percent reported only mild pain. Of the subjects, 59 percent were satisﬁed with the herb therapy, and 41 percent preferred it or felt it was equal to their regular medication.
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2/28/17 2:52 PM
By Jack Challem
alpha lipoic acid This versatile antioxidant can help boost energy, lower blood sugar, spur weight loss, and more. Starting with the Basics Alpha lipoic acid is an antioxidant that plays numerous roles in human health. It’s essential to the body’s production of energy, and lipoic acid supplements can reduce some markers of type 2 diabetes and nerve disease. It has also been used to treat liver diseases, such as hepatitis and Amanita mushroom poisoning.
Alias Alpha lipoic acid is also known as lipoic acid and thioctic acid. It consists of equal portions of two molecules, known to biochemists as R and S isomers.
How Alpha Lipoic Acid Works Alpha lipoic acid functions as a cofactor in glycolysis and the Krebs cycle, cellular processes that break down food to produce energy. It also functions as an antioxidant, and helps the body to recycle vitamins C and E, and glutathione.
Health Benefits Antioxidant. Lester Packer, PhD, of the University of Southern California, calls alpha lipoic acid the “universal antioxidant” because of its myriad activities. The body converts some alpha lipoic acid to dihydrolipoic acid, an even more potent antioxidant. Alpha lipoic acid also serves as a precursor to glutathione, the most powerful antioxidant made by the body. Diabetes. Studies have shown that lipoic acid supplements improve insulin function and may also lower blood sugar levels. Considerable research has shown that it improves nerve pain and numbness
related to diabetes. Some researchers have studied the potential beneﬁts of alpha lipoic acid for other nerve disorders, such as sciatic pain. Liver disease. Burton Berkson, MD, PhD, director of the Integrative Medical Center in Las Cruces, N.M., was a pioneer in using lipoic acid to treat Amanita mushroom poisoning. The mushroom damages the liver and blocks production of glutathione, leading to death. Given soon enough, either orally or intravenously, alpha lipoic acid restores the liver’s glutathione levels and promotes recovery. Burning Mouth Syndrome. Some 1.3 million Americans suﬀer from burning mouth syndrome. Alpha lipoic acid supplements can reduce symptoms of this painful condition. In one study, researchers followed 42 women and 18 men with burning mouth syndrome. The patients were given either 200 mg of alpha lipoic acid or placebos three times daily for two months. Nearly all of the patients on alpha lipoic acid showed improvement compared to placebo, and 75 percent beneﬁted substantially, with some experiencing complete recovery. Weight Loss. Alpha lipoic acid has potential beneﬁts in appetite control and weight loss, according to animal and human
studies. In a four-week study of 360 obese men and women, those who took 1,800 mg of lipoic acid (a very large amount) lost more weight than those who took placebos.
Gleanings A combination of alpha lipoic acid and acetyl-L-carnitine can lead to greater physical energy and mental sharpness, according to studies. Both nutrients are involved in how cells break down food to make energy.
Heads Up Most of the alpha lipoic acid on the market comes from either Europe (Germany and Italy) or China. The European product tends to be of higher quality.
W hat Should You Take As an antioxidant, take 50 mg of alpha lipoic acid daily. For prediabetes, try 100 mg with each meal. For type 2 diabetes and nerve problems, take 200 mg with each meal. You can reduce the dosages by taking pure R-lipoic acid, but it is more expensive than alpha lipoic acid.
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natural pathways to cancer prevention A few simple lifestyle changes can help decrease your chances of developing many of the most common forms of this disease.
re you afraid of getting cancer? If so, you’re not alone. A survey by the American Association of Cancer Research and the National Cancer Institute found that nearly half of the 6,000-plus respondents said that “almost everything causes cancer,” and about 30 percent felt there was nothing they could do about it. The study’s lead researcher, Jeﬀ Niederdeppe, PhD, from the University of Wisconsin, explained that giving up hope makes it worse: “As our survey shows, people, indeed, do nothing about it.” More than 70 percent of the survey’s respondents said that there are so many recommendations for preventing cancer, it’s hard to know which ones to follow. And those who said they were overwhelmed were more likely to smoke, and less likely to exercise and not eat ﬁve servings of fruits and vegetables daily. There is no question that cancer can be overwhelming. All of us have been touched by it in some way. The American Cancer Society reports that one in two men and one in three women will develop cancer. Yet the No. 1 risk factor associated with cancer death is diet.
fruit—the more colorful the better because that means they contain more health-enhancing ﬂavonoids.
Eat organic whenever possible to avoid harmful preservatives, pesticides, hormones, and other cancer-causing substances. And some research indicates that organic foods have higher nutritive value.
Reduce or avoid simple sugars, reﬁned carbohydrates, and sodium.
Spice up your diet with herbs such as turmeric, garlic, rosemary, and cayenne; these herbs, especially turmeric (and its active ingredient curcumin) and garlic have important anti-inﬂammatory and antioxidant properties.
Drink more pure water and green tea and less alcohol and sugary sodas.
Choose essential fatty acids and avoid saturated and trans fats.
It’s also very important to be active. Consistent exercise will strengthen the
Supplement your diet with potent anticancer nutrients.
Herbs such as turmeric have important antioxidant and anti-inflammatory properties that help ward off cancer.
The Anti-Cancer Diet Food is amazing. It sustains us, comforts us, helps us connect with others, and can even contribute to cancer prevention. Here are seven simple dietary habits that can help prevent cancer:
Eat at least ﬁve servings of vegetables daily and at least two servings of
3/2/17 1:30 PM
By Karolyn Gazella
immune system, improve circulation, enhance digestion, and increase energy and vitality—the same things that also help prevent cancer. Cancer is not just an immune system deﬁciency as previously thought. Cancer develops by attacking one or more of these ﬁve pathways in the body: immune; inﬂammatory; hormonal; insulin; digestion/detoxiﬁcation/elimination. The key to preventing cancer is to enhance all ﬁve pathways through diet and supplements. The most exciting news in the area of prevention involves dietary supplements that support one or more of the ﬁve pathways. Some of our old favorites and some new stars continue to receive positive attention from the scientiﬁc community.
Top New Stars There are several anticancer nutrients and herbs gaining signiﬁcant momentum in the research community: Vitamin D: Studies have demonstrated that vitamin D may help prevent breast, colon, prostate, and ovarian cancers. Other studies show vitamin D can also help prevent lymphomas, bladder, esophagus, kidney, lung, pancreatic, rectal, stomach, and uterine cancers. Vitamin D can be taken up to 5,000 IU per day. Curcumin: This compound from turmeric has been demonstrated to kill prostate cancer cells. Other research has shown that curcumin can also kill pancreatic cancer cells, and that curcumin works to reduce cancer risk. Get 600 mg curcumin twice daily or eat 2 teaspoons of turmeric. Essential fatty acids: Studies, including human clinical trials, show that these acids are promising for the prevention of breast, colon, lung, pancreatic, and prostate cancers. Take an omega-3 product that has at least 300 mg DHA and 500 mg EPA daily. Combine this with curcumin to enhance absorption.
Resveratrol: This ﬂavonoid, found in the skin of red grapes, has been shown to target tumor pathways to help prevent and treat cancer. Take 40–80 mg per day.
Old Favorites For centuries, human beings have been using nutrients and herbs to boost the immune system. Some tried-and-true favorites include green tea, Aged Garlic Extract, mushroom extracts (such as maitake mushroom), and probiotics. Why do these supplements work? Because they help support more than one of the ﬁve pathways from which cancer can develop. For example, studies show that green tea stimulates the immune system, has anti-inﬂammatory properties, improves insulin resistance, and aids in detoxiﬁcation. That’s four out of the ﬁve pathways.
On The Horizon “As we learn more about genetics and what inﬂuences cancer, we are discovering new ways to determine susceptibility and create targeted therapies,” explains author and naturopathic oncologist Lise Alschuler, ND, who practices at her Scottsdale, Ariz., clinic, Naturopathic Specialists. “This is helping us develop individualized and more eﬀective prevention plans as well.” There are exciting new advances in targeted therapies for both cancer prevention and treatment. “As a result of these advances,” says Alschuler, “the mainstays of conventional treatment— chemotherapy and radiation—may some day become things of the past.”
Ultimate Flora Adult 50+ Probiotic This targeted supplement is designed speciﬁcally for those over age 50, with 30 billion CFUs of beneﬁcial bacteria. No refrigeration required.
Green Superfood Multivitamin This unique formula combines a daily multi with detoxifying greens, rich fruits, and supportive herbs in exotic Pineapple Lemongrass ﬂavor.
Ester-C 1000mg Plus Electrolytes Mix 1 packet with water for an absorbable form of vitamin C that helps shore up your internal defenses. In delicious Raspberry ﬂavor.
Fresh Coconut Water Probiotic Kefir This award-winning formula bursts with 100 billion active probiotic cultures per serving in Original, Wild Berry, and Tropical ﬂavors.
Activated Quercetin Activated quercetin is a unique bioﬂavonoid from plants. In human cell culture studies, it has been shown to inhibit histamine release.
HEALTH & HAPPINESS
3/2/17 1:30 PM
spring forward! Seasonal aromatherapy tips to refresh your home.
pril showers may bring May ﬂowers . . . but they also usher in damp weather and seasonal pollen that can leave you and your home feeling a bit muddled. Keep a few key essential oils on hand to clear the air and keep you breathing easier this season. A well-stocked spring pantry shelf includes essential oils of Cypress (Cupressus sempervirens), Grapefruit (Citrus paradisi), Lavender (Lavandula angustifolia), Lemon (Citrus limon),
Lemongrass (Cymbopogon citratus), Lime (Citrus aurantifolia), Peppermint (Mentha piperita), Rosemary (Rosmarinus oﬃcinalis), and Sweet Orange (Citrus sinensis). Although you’ll ﬁnd you reach for these oils throughout the year, they are perfect choices for spring cleaning. Battle stale air and open sinuses restricted by allergies using a blend of Peppermint, Rosemary, and that stand-by, Lavender; mix 12 drops of each essential oil in a spray bottle ﬁlled with 6
oz. distilled water for an easy DIY home mist. Spray often to freshen the air and combat airborne germs and bothersome pollen. Then close your eyes and lightly mist your face, breathing deeply so these powerhouse aromas can help open constricted airways. Bonus: Their uplifting properties will also brighten your mood! For a subtle scent all season long, spray furnace ﬁlters each month. Skip caustic chemicals that can irritate the respiratory system and leave an
Did You Know? Essential oils can be toxic for cats, so avoid using sprays around your felines. Dilute blends with more water and leave a door open as an escape route!
3/1/17 4:09 PM
By Cheryl Cromer
Healthy Tip Always use glass containers for your aromatherapy blends. Plastic containers may absorb the oils, and some metals can react with essential oils, tainting the blend. To clean used bottles, run them alone through a cycle in your dishwasher.
unpleasant lingering odor: Instead, clean your kitchen using a natural household cleanser that includes a zesty citrus oil that does double duty not only as a grime-ﬁghter, but as an air freshener, too. Mix 24 drops of a citrus oil such as Lemon, Lime, Sweet Orange, or Grapefruit (I like lime for a little kick) with 12 drops of Lemongrass essential oil in a 6 oz. blend of distilled water and white vinegar. Start with the fridge by wiping down surfaces both inside and out. This refreshing blend is also great for cleaning sinks, the inside of the microwave, and stovetops (and the uplifting scent will make cleaning just a bit more enjoyable). Baking soda, with its proven viruskilling properties, is the perfect base mixed with essential oils for freshening rugs and carpets. Choose Lavender, Lemon, or Peppermint, and add 20 drops to a box of baking soda, mixing
well. Sprinkle into carpets, let sit for 10–15 minutes, then vacuum as usual. This blend also naturally deodorizes musty vacuum canisters and is a welcome alternative to nose-wrinkling exhaust. To treat smelly shoes and keep closet air fresh, mist the inside of shoes with a blend of 6 oz. distilled water with 15 drops of Lavender and Cypress, essential oils that not only refresh, but repel moths and other insects who like to hide in closets. Add a drop of each oil to clean cotton balls and stick into the toes of winter shoes before storing them away for the warmer months. Combining Lavender and Rosemary essential oils adds an aromatic boost to unscented dryer sheets. Leverage the duo’s natural antibacterial properties to clean your washer and dryer. For the washer, ﬁll the bin for a small load with warm water and toss in a clean white washcloth. Add 12 drops of each oil and run the cycle as usual. Then use the damp
washcloth with a few additional drops of essential oil to wipe down the inside of the dryer cylinder. Run a short cycle to dry the cloth. To dispel that wet dog smell typical after a romp in spring rains, opt for a gentle spray for dog beds that includes canine-safe essential oils. Blend 6 oz. of distilled water with 12 drops of Lavender and 8 drops each of Orange and Cypress essential oils. (You can even safely mist your best furry friend, but only spritz from collar to tail, avoiding the head, muzzle, and eyes. I’ve found this botanical mist not only neutralizes odors, it soothes my new pup, Elle, to sleep.) Note: Although these blends contain a small percentage of essential oils, they may interact with some medicine. If you are pregnant or on medication, please check with your physician prior to using essential oils. Conduct a skin patch test prior to use.
HEALTH & HAPPINESS
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SURVIVAL ➐ GUIDE natural supplements to let you breathe easier BY LISA TURNER
h, the sunny days, chirping birds, blooming ﬂowers, and budding trees of spring: it’s magical to many of us. But for the 26 million Americans who suﬀer from seasonal allergies, the stirrings of spring and summer signal weeks of sneezing, wheezing, itchy eyes, and runny nose. You could stay inside and just skip the whole thing. But if you’re susceptible to airborne allergies, indoor irritants such as pet dander, mold, dust mites, and even cleaning products can trigger some nasty symptoms. What happens when your body is exposed to pollen, grass, or other seasonal allergies? The bronchial and nasal passageways in the body are lined with mucous membranes; these are rich in mast cells, a type of immune cell that contains histamine, a chemical that’s responsible for most allergy symptoms. Mast cells are lined with receptors—if a receptor encounters an airborne allergen, such as pollen, it alerts the mast cell to release histamine, which causes a chain reaction of events designed to expel the foreign invader from the body, including sneezing, coughing, runny nose, and watery eyes. All in all, it’s pretty miserable. But if you suﬀer from seasonal allergies, you don’t have to sit out spring. Many natural supplements have been shown to reduce or even eliminate allergy symptoms and improve overall well-being. Arm yourself with these seven natural supplements, and start taking them before allergy season begins. You may even be able to stop and smell the roses.
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HEALTH & HAPPINESS
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THE TOP 7 SUPPLEMENTS FOR SEASONAL ALLERGIES
Astragalus Known as an adaptogen—an herb that protects the body from physical and emotional stress—astragalus is traditionally used in Chinese medicine to treat allergies by supporting the immune system. In one study, an astragalus supplement signiﬁcantly decreased the intensity of allergy symptoms, especially in weed pollen allergy. Other studies have found that astragalus appears to work by modulating the immune response to allergens, and by reducing airway inﬂammation.
Butterbur Made from a shrub native to Europe and parts of Asia and North America, butterbur is traditionally used for a variety of health issues, including migraines, general pain, cough, colds, and fever. It’s also very eﬀective in treating allergies. In one study, butterbur was just as eﬀective as an over-the-counter antihistamine for reducing allergy
symptoms. Butterbur is especially helpful in improving airﬂow through the nose by inhibiting the activity of leukotriene, which causes constriction of the airways. Choose “PA-free” butterbur supplements. They’re free of compounds called pyrrolizidine alkaloids, which can damage the liver.
Probiotics Beneﬁcial bacteria are a safe, eﬀective way to ward oﬀ hay fever and other airborne allergies. They work by ﬁghting harmful pathogens in the gut and supporting the immune system, lessening the chance of an adverse response to pollen or other allergens. Studies show that probiotics improve nasal symptoms and overall quality of life in people with allergies, and some research suggests that women should take probiotics during pregnancy and breastfeeding if the child is at high risk of developing allergies (based on hereditary factors).
Stinging nettle The roots and leaves of the perennial ﬂowering plant stinging nettle have been traditionally used for thousands of years to treat symptoms of allergies and other ailments. Modern studies show that extracts of stinging nettle can reduce sneezing, itching, and watery eyes in people with hay fever, and can be more eﬀective than over-the-counter allergy medications. Nettles work in much the same way as over-the-counter antihistamines, by blocking the body’s natural ability to produce histamine.
EATING FOR ALLERGIES In the grips of hay fever and other airborne allergies? Changing your diet can help. Some tips: YOUR DAY WITH * START YOGURT. The probiotics in
yogurt can support your immune system to minimize allergic ﬂare-ups; if you’re sensitive to dairy, try other fermented foods, such as sauerkraut or tempeh.
* SNACK ON PINEAPPLE.
It contains the enzyme bromelain, which studies show can help nasal swelling, and may modulate the immune system as a whole. FEAST ON FISH. Salmon, sardines, herring, and mackerel are loaded with omega-3 fatty acids that reduce inﬂamma-
tion and support immunity. In one study, people who ate diets high in omega-3 fats had fewer symptoms of itching, sneezing, and runny nose. In another study, children who ate ﬁsh regularly had lower incidence of allergies by age four; additionally, children born to mothers who took omega-3 supplements during pregnancy had fewer allergies in infancy. CLEAR OF TRIGGERS. * STEER Avoid any foods you’re sensi-
tive to, to avoid taxing your immune system. Even if you don’t suﬀer from food allergies,
certain foods may trigger a reaction. The most common food triggers include wheat, dairy, corn, soy, peanuts, tomatoes, shellﬁsh, eggs, and caﬀeine. EAT CURRY. It’s high in turmeric, an antioxidant with measurable anti-inﬂammatory actions. Add onions and ginger for their potent immuneenhancing eﬀects. MAKE IT HOT. Chili peppers, hot mustard and horseradish help keep airways open during hay fever season; they also thin mucous secretions to make breathing easier.
* DRINK GREEN TEA. Rich
in the antioxidant epigallocatechin gallate (EGCG), green tea can help relieve allergy symptoms by reducing inﬂammation and blocking production of histamines and IgE, which are linked to allergy symptoms. Studies have found that green tea can signiﬁcantly reduce mucus production, throat pain, nose-blowing, and watery eyes in people who suﬀer from allergies.
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Dust +Mite These homeopathic drops reduce allergic symptoms and build immunity with micro doses of common allergens that help the body become safely conditioned to tolerate irritants.
Vitamin C This potent, immune-boosting antioxidant also has antihistamine properties, and can reduce symptoms of seasonal allergies. In one study, children with increased vitamin C consumption had fewer symptoms of allergic rhinitis. Other studies suggest that vitamin C supplements work by blocking the body’s production of histamine, the compound that triggers allergic reactions.
Quercetin An antioxidant found in apples, tea, onions, red wine, and grapefruit, quercetin helps prevent mast cells from releasing histamines, and reduces the body’s inﬂammatory response. In one study, people who took a quercetin combination supplement showed a 70 percent reduction in sneezing, stuﬀy nose, itchy eyes, and other allergy symptoms. Other studies have noted signiﬁcant anti-inﬂammatory eﬀects of quercetin.
Spirulina This blue-green alga is well known for its immune-supportive actions, and recent studies show that it’s highly eﬀective in lessening allergy symptoms. In one study of people with airborne allergies, spirulina signiﬁcantly reduced runny nose, sneezing, nasal congestion, and itching. Additionally, spirulina seems to reduce levels of histamines and cytokines, small proteins involved in the immune response.
Sinusalia When taken at the onset of symptoms, this fast-acting, non-drowsy homeopathic formula helps to temporarily relieve congestion and pain due to inﬂammation of the sinuses.
Turmeric Supreme Allergy This formula combines turmeric with quercetin to support a normal histamine response to environmental irritants. With black pepper extract to increase absorption and bioavailability of curcumins.
Allergy ReLeaf System Help your body maintain a healthy allergen response with this synergistic nutritional and herbal formula that delivers essential beneﬁts and ongoing soothing comfort.
Seasonal Allergy Relief Say goodbye to common allergy symptoms— including watery eyes; runny nose; sneezing; itchy eyes, nose, and throat; sinus pain; and headache— with this gentle homeopathic formula.
WishGarden Herbs Lisa Turner has been researching and writing about nutrition, and cooking great natural meals, for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal. She has appeared on national television and radio shows, taught cooking classes, and lectured across the United States on food, health, and nutrition. Visit her online at inspiredeating.com.
Kick-Ass Allergy This potent blend of traditional southwestern herbs supports a healthy immune response to seasonal stressors and helps bring your body back into balance, naturally.
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Even if you eat a balanced, wholefoods diet, you may still be missing vital nutrients. And even low-level nutrient deficiencies can sap energy, diminish immune function, and lead to mood swings and brain fog. Here’s a look at some of the most common deficiencies—and what you can do about them. /// LISA TURNER
hat causes nutrient deficiencies? It’s not always a matter of just failing to eat a balanced diet. Long-term use of proton-pump inhibitors (PPIs), cholesterol-lowering statins, diuretics, and other medications can interfere with the body’s ability to produce, absorb, or utilize crucial nutrients. Celiac disease, inflammatory bowel disease such as Crohn’s disease, and many other digestive problems can reduce absorption of nutrients and also lead to deficiencies. And other factors, such as chronic dieting, excessive coffee or alcohol intake, and stress, can deplete vitamins and minerals, fast. If you’re eating right, but still not thriving, you may not be truly nourished. But the good news is that it’s easy to remedy these issues and get yourself back to vibrant. Here’s how.
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ﬂaky skin; fatigue; reduced immune function; and mood disorders. Long-term deﬁciencies can lead to inﬂammation, nutrients. Here are a few of the most common drug-nutrient depletions: depression, heart disease, Alzheimer’s, Aspirin (frequent use): potassium, vitamin C, folic acid, and iron. cancer, and other serious diseases. Food sources: Sardines, salmon, Nonsteroidal anti-inﬂammatory drugs (NSAIDs) such as Advil and Aleve: DHEA, folic acid, melatonin, and zinc. mackerel, and tuna are the best sources of EPA and DHA, the types of omega-3 Statin drugs such as Crestor and Lipitor, used to lower high HERE'S A cholesterol: CoQ10 (essential for energy, and heart and muscle fats used by the body. Vegetarian foods function); vitamins D and E. GREAT HEALTH such as walnuts, ﬂax, and chia seeds RESOURCE: Corticosteroids such as Medrol: folic acid, DHEA, vitamins contain a type of omega-3 fats MYTAVIN.COM C and D, and minerals, particularly calcium, magnesium, zinc, called ALA, which the body conDeveloped by a doctor, this selenium, and potassium. verts into usable forms. Unfortuwebsite lets you search single Birth control pills: B vitamins, particularly folic acid, B6, B12, nately, the conversion rate is very drugs or combinations of and B2; magnesium, zinc, tyrosine, and vitamin C. low, so if you don’t eat ﬁsh, it’s wise drugs for a list of to consider a supplement. associated nutrient Supplement facts: Because omega-3 deﬁciencies. Vitamin D killers, stress, and fats are prone to oxidation—doing more This fat-soluble vitamin is essenexcess sugar consumpharm than good if you take them—it’s tial for bone strength, immune function, critical to choose a high-quality oil. It tion, some 48 percent or more of brain health, and mood. But unless you should smell like the ocean, but not like Americans may be lacking this critical spend time outside sans sunscreen, you old or rotten ﬁsh—a strong lemon or lime nutrient. Low levels are marked by irregmay be deﬁcient. In addition, people scent may be an attempt to mask ﬁshy ular heartbeat, muscle cramps, restless with dark skin, those who live in northodors. Krill oil contains astaxanthin, an leg syndrome, cravings for chocolate, and ern climates, and people who are obese antioxidant that prevents the fats from oxfatigue. Long-term deﬁciencies can lead are more likely to be deﬁcient in vitamin idizing, but is lower in total omega-3 fats to osteoporosis, heart disease, diabetes, D. Deﬁciencies aren’t obvious, and sympcompared to ﬁsh oil. Always choose a ﬁsh high blood pressure, and stroke. toms may take years to manifest. Signs Food sources: Nuts, seeds, leafy greens, oil that meets international standards for that you’re lacking in D include poor dark chocolate, sea vegetables, beans, and toxins to be sure it’s free of heavy metals. immune function, fatigue, muscle weakwhole grains are the best food sources. ness, bone loss, and depression. Because most foods today are lacking in Iron Food sources: It’s hard to get signiﬁcant magnesium and other minerals as a result This essential mineral is responvitamin D from food—cod liver and fatty of soil depletion, supplements can help. sible for transporting oxygen to cells and ﬁsh such as salmon and sardines are the Supplement facts: The best choices regulating cell growth and diﬀerentiaonly good sources. If you suspect you may are magnesium amino acid chelates, tion. Deﬁciencies are common, especially be lacking in D, get your levels tested. For magnesium citrate, and magnesium in preschool children, pregnant women, more information on how to make sure threonate, all of which have high levels vegetarians, vegans, and women of childyou're getting enough D, visit the Vitamin of absorption. Avoid magnesium oxide, a bearing years. Low-grade iron deﬁciency D Council at (vitamindcouncil.org). cheap form of the mineral that’s poorly leads to anemia, and manifests in weakSupplement facts: Because vitamin D absorbed. Soaking in Epsom salt baths— ness, fatigue, impaired immune response, is hard to get from food, you’ll probably high in magnesium sulfate, which is and diminished brain function. need to supplement if you’re low in it. absorbed in small amounts into the body Food sources: There are actually two Choose vitamin D3 (cholecalciferol), the via the skin—can also increase your types of iron. Heme iron, found only in form your body naturally makes when body’s levels of magnesium. animal foods, is especially well-absorbed it’s exposed to sunlight. and utilized by the body—one reason vegans and vegetarians are more Omega-3 fats susceptible to iron deﬁciencies. The Magnesium These healthy fats are critical for best sources of heme iron are red meat, Critical for bone and tooth health, heart and brain health, and to protect dark-meat poultry, organ meats, mussels, this mineral is also involved in detoxifyagainst inﬂammation. But because they oysters, clams, and sardines. Non-heme ing heavy metals and other toxins from exist in a balance with omega-6 fats— iron is found in both animal and plant the body, and it plays a part in hundreds prevalent in the processed American foods. It’s more common, but harder for of enzymatic reactions. But because it’s diet—most people tend to be deﬁcient the body to absorb. You’ll ﬁnd non-heme depleted by antibiotics, cortisone, painin omega-3s. Low levels manifest in dry,
How Drugs Deplete Your Nutrients Some over-the-counter and prescription medications can deplete your body of key
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iron in beans, legumes, seeds, greens, and dried fruit. Eat them with bell peppers, strawberries, oranges, and other foods high in vitamin C, or with acids such as vinegars and tomatoes, to enhance the body’s ability to absorb non-heme iron. Supplement facts: If you suspect that you’re anemic, be cautious with supplementing, as too much iron can be toxic. The body is limited in its ability to excrete iron, and when levels build up, it can damage cells and increase the risk of heart disease. Ask your health care provider to test your iron levels before supplementing.
This vital mineral regulates thyroid function and the production of thyroid hormones, necessary for growth, metabolic rate, bone health, and brain development. Deﬁciencies are common, especially in people who avoid salt or use sea salt, and in vegans and vegetarians. Deﬁciencies can lead to goiter (enlarged thyroid gland), weight gain and obesity, cognitive impairment, psychiatric disorders, and ﬁbromyalgia. Some newer research also links iodine deﬁciency to breast cancers and high rates of ﬁbrocystic breast disease. Food sources: The best dietary source of iodine is seaweed; as little as ¼ tsp. of most types of kelp powder will more
than meet the RDI. Other good sources include seaweed, ﬁsh, shellﬁsh, milk, and eggs. Table salt has varying levels of added iodine, so don’t count on it for your iodine content. Supplement facts: Like iron, iodine is toxic in high doses, so check with your health care provider ﬁrst. If you do supplement, choose iodide, which is iodine in its ionized form, and don’t take more than the recommended dosage.
This powerful antioxidant prevents free radical damage, protects the heart, reduces the risk for Alzheimer's disease, and prevents cancer. In one landmark study, vitamin E (alpha tocopherol) levels were associated with a signiﬁcant reduction in overall mortality, as well as a 21–42 percent reduced risk of prostate cancer, stroke, lung cancer, and respiratory disease. Even so, as many as 93 percent of American men and 96 percent of American women don’t consume the recommended dietary allowance of vitamin E. Food sources: Wheat germ and wheat germ oil, sunﬂower seeds, almonds, spinach, Swiss chard, and avocado are the best food sources. Supplement facts: Vitamin E is actually a group of eight primary antioxidant
compounds, made up of four groups of tocopherols and four groups of tocotrienols. The best supplements are fullspectrum compounds that combine a mixture of tocopherols and tocotrienols. Look for “d” forms, such as d-alpha tocopherol, rather than “dl” forms.
This fat-soluble vitamin is critical for bone, heart, and brain health. Vitamin K is produced in the intestines, and the amount the body can absorb from the diet is directly related to gut health and probiotics—so if you suﬀer from chronic digestive diﬃculties or bowel problems, you may be at risk. Cholesterol-lowering statins and extended periods of antibiotics also compromise the gut and make it diﬃcult for the body to absorb adequate amounts of vitamin K. Low levels can manifest as bleeding and bruising easily, tooth decay, and weakened bones. Food sources: : There are two main types of vitamin K: K1, found in leafy greens, eggs, and ﬁsh, and K2, found in grass-fed animal products, fermented foods, and certain cheeses, including Brie. Supplement facts: The body needs both K1 and K2, although K2 appears to have the most pronounced eﬀects. MK7, or menaquinone-7, is an especially bioavailable type of K2.
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HEALTH & HAPPINESS
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By Sherrie Strausfogel
island-inspired skin & hair care
Organic Virgin Coconut Oil
Craving a tropical escape? Create an at-home version with natural formulas that feature luxurious tropical ingredients.
ropical islanders—from Hawaii to Jamaica—have traditionally turned to their surroundings for their health and beauty products. Imagine yourself digging your toes in the sand and feeling the warm breezes as some of the beauty secrets of the islands are revealed.
Coconut Oil’s Beauty Benefits Packed with fatty acids, antioxidant-rich vitamin E, and minerals, coconut oil can be used on face, body, and hair without clogging pores or leaving a greasy residue. When applied to the skin, it heals and prevents dry, chapped areas, especially cuticles, the heels of your feet, and elbows. It has antiaging properties that decrease ﬁne lines and wrinkles, and is ideal for removing makeup. Used on hair, the oil provides shine, prevents dandruﬀ, and leaves a pleasant, subtle scent.
Tamanu: Healthy Skin Oil Commonly used in folk medicine, tamanu oil treats everything from cuts, scrapes,
and burns to sunburn, dry or scaly skin, blisters, eczema, and even body odor. Polynesian women depend on it for healthy, clear, blemish-free skin, and use it on babies to prevent diaper rash. The fruit, about the size of an apricot, has a thin ﬂesh and a large nut. When the kernel dries for a month or so, it turns a deep brown and produces a thick, rich, dark green oil that absorbs completely and leaves no residue when applied to skin.
Pure-Castile Soap Scented with peppermint oil to cool skin, clear sinuses, and sharpen mind, this liquid soap is concentrated, biodegradable, and eﬀective. Made with organic and fair trade ingredients.
Papaya, has long been known to aid digestion, and those same enzymes are responsible for it being added to beauty products that exfoliate, soften, and nourish skin. The papaya’s vivid orange color reveals the presence of carotenoids and other potent antioxidants that slow down the eﬀects of aging. The papaya tree is native to the tropics of Central and South Americas, but is now cultivated throughout the tropical world for its health and beauty beneﬁts.
1 Tbs. sea salt 1 tsp. coconut oil 4 drops vanilla extract Fresh ﬂowers Mix sea salt, coconut oil, and vanilla extract together in small bowl, and pour into a warm footbath. Place fresh ﬂowers of your choice into footbath, and soak your feet for 10 minutes while you daydream of lush valleys and hidden waterfalls. Your feet will feel refreshed and moisturized.
This versatile, cold-pressed virgin coconut oil can be taken as a supplement, used in cooking, and applied to skin and hair.
Shea Butter Natural shea butter has a rich, luxurious texture that can penetrate deep to condition and moisturize every type of skin.
Sandalwood Shower Gel Formulated to moisturize and soothe dry skin while you bathe, this combination of colloidal oatmeal and aloe vera gel brings relief to dry, itchy skin.
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Soak in the C
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seasonal salads It’s the time of year when comfort foods start to take a back seat to lighter, fresher, and, well, prettier dishes. These salads are all that and a bag of ﬂavors.
ove over, iceburg lettuce. Step aside, boring greens. These recipes, bursting with seasonal produce, take the concept of “salad” to a whole new level.
SPRING ROLL SALAD
MAKES ABOUT 7 CUPS (2 SERVINGS)
Spring rolls are a traditional food served during Chinese New Year celebrations in, you guessed it, spring. This fresh, meal-worthy salad has all the ﬂavor and crunch of this seasonal favorite minus the wrap and fryer. For the shrimp:
For the vinaigrette:
For the salad:
¾ lb. large shrimp, peeled and deveined
3 Tbs. fresh lime juice
2 oz. dry rice noodles
2 Tbs. sugar
3 cups iceberg lettuce, shredded
1 tsp. red curry paste
1 Tbs. fresh ginger, minced
½ cup carrot, julienned
1 tsp. sugar
2 tsp. ﬁsh sauce
1 tsp. vegetable oil
2 tsp. chili garlic sauce
½ cup cucumber, seeded, sliced into half-moons
2 Tbs. vegetable oil
½ cup fresh bean sprouts ½ cup red bell pepper, diced ¼ cup fresh cilantro leaves ¼ cup torn fresh mint leaves
1. Marinate shrimp with curry paste, sugar, oil, and salt for at least 15 minutes. Meanwhile, prepare vinaigrette and salad components. 2. Combine lime juice, sugar, ginger, ﬁsh sauce, and chili garlic sauce for vinaigrette in a bowl. Gradually whisk in oil, and set aside. 3. Soak noodles in boiling water until soft, 3–4 minutes. Drain and rise in cold water, pulling apart any clumped noodles with your ﬁngers. 4. Prepare vegetables and herbs for salad, keeping each separate. 5. Sauté marinated shrimp in oil in grill pan or skillet over medium-high heat. Cook on both sides until ﬁrm, about 5 minutes total. 6. Assemble salads, dividing components between two plates. Top with shrimp and peanuts, then toss with vinaigrette to taste. per serving: 480 cal; 27g pro; 18g total fat (1g sat fat); 55g carb; 1530mg sodium; 4g ﬁber; 21g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; PROP STYLING: ROBIN TURK
chopped peanuts for garnish
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Big Leaf Fruit Salad
MAKES 4 SALADS
This super salad starts with three diﬀerent colorful lettuces. and classic springtime combinations including strawberries and lemon. For the vinaigrette:
For the salad:
¼ cup fresh lemon juice
2 Tbs. unsalted butter
2 Tbs. honey
¾ cup slivered almonds
1 Tbs. shallots, minced
2 Tbs. sugar
1 tsp. minced fresh thyme
pinch of salt
½ tsp. kosher salt
2 heads butter lettuce leaves
¼ tsp. red pepper ﬂakes
2 heads Belgian endive leaves
2 Tbs. vegetable oil
½ head radicchio leaves
2 Tbs. olive oil
4 oz. prosciutto, thinly sliced 2 cups strawberries, halved
1. Combine all ingredients except the oils for the vinaigrette. Whisk in both oils and set aside. 2. Sauté almonds in butter over medium heat until golden. Oﬀ heat, add sugar and salt. 3. Salt lettuce leaves to taste, then toss with the vinaigrette. Garnish with prosciutto, strawberries, and almonds. per serving: 450 cal; 14g pro; 33g total fat (7g sat fat); 30mg chol; 1080mg sodium; 29g carb; 6g ﬁber; 21g sugar
Fresh Asparagus Salad With Fennel & Grapefruit
MAKES 4 CUPS (8 SERVINGS)
Crisp-tender asparagus, fennel, and tart grapefruit star in this refreshing and ﬁlling seasonal salad. Fennel and grapefruit have an aﬃnity for each other, and take asparagus to new heights. For the vinaigrette:
For the salad:
2 Tbs. canola oil
1½ cups chopped fresh asparagus
1 Tbs. white wine vinegar
½ fennel bulb, sliced paper-thin (4–5 oz.)
1 Tbs. fresh grapefruit juice 1 Tbs. honey
2 grapefruits, peeled and cut into segments
1 Tbs. minced shallots 1 tsp. Dijon mustard ¼ tsp. kosher salt 1. Bring a large pot of salted water to a boil.
2. For the vinaigrette, whisk together oil, vinegar, grapefruit juice, honey, shallots, Dijon, and salt in a bowl. 3. For the salad, cook asparagus in boiling water, 2 minutes; transfer to a bowl of ice water with a slotted spoon, then drain. 4. Combine asparagus, fennel, and grapefruit segments in a bowl. Add vinaigrette, toss to coat. per serving: 70 cal; 1g pro; 3g total fat (0g sat fat); 0mg chol; 85mg sodium; 10g carb; 2g ﬁber; 7g sugar
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3. How many calories does a tablespoon of most plant oils contain? a) 100 b) 110 c) 120 d) 130 e) 140
6. Canola oil is the same thing as rapeseed oil. a) True b) False
8. Reﬁned oils are treated with: a) High heat b) Chemical solvents c) Bleaching agents d) All of the above 2. Olive oil is considered to be beneﬁcial because: a) It contains omega-3 fat, the plant version of the healthy fat found in ﬁ sh. b) It is anti-inﬂammatory and rich in antioxidants. c) Both of the above
Olives, a staple in Mediterranean cuisine, were first cultivated more than 5,000 years ago.
5. Which of these is richest in omega-3 fats? a) Walnut oil b) Flaxseed oil c) Chia seed oil d) Hemp seed oil
7. Which of these oils should not be used for high-heat cooking? a) Flaxseed oil b) Coconut oil c) Peanut oil 4. The healthiest type of olive oil is labeled: a) Pure olive oil b) Virgin olive oil c) Extra-virgin olive oil
1. Which of these parts of a plant are most often used to make oils? a) Leaves b) Bark c) Flowers d) Seeds e) Stems
1. d) Seeds. Although we may not think of corn, coconuts, olives, nuts, or soybeans as seeds, they are in botanical terms, and the seeds contain small amounts of oil.
2. b) Studies show that olive oil is antiinflammatory, rich in antioxidants, and linked with good health and longevity in cultures where it is a staple. But it is not a good source of omega-3 fats.
3. c) Most oils contain about 120 calories per tablespoon, although some can contain a few more. Check Nutrition Facts on the label.
4. c) Extra-virgin olive oil is coldpressed, unrefined, richest in flavor, and highest in beneficial nutrients. Virgin olive oil contains lower levels of nutrients. “Pure” olive oil may contain refined as well as virgin olive oil, and delivers the lowest levels of nutrients.
5. b) ) Flaxseed oil is the richest in omega-3 fats, followed by chia seed oil, walnut oil, and hemp seed oil, in that order.
6. b) Canola oil comes from a plant that was bred from the rapeseed plant to reduce levels of erucic acid and glucosinolates, undesirable ingredients that were naturally found in the parent rapeseed plant, so the two are not identical. Most canola comes from genetically modified plants, although organic canola is non-GMO. There are different perspectives about whether or not canola is a healthy oil.
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7. a) Flaxseed oil breaks down with heat and should not be used for cooking at all. It can be used in salad dressings, or added to foods after they’re cooked. Both coconut and peanut oils withstand heat well.
8. d) High heat and chemicals are used to extract, and then bleach and deodorize refined plant oils, destroying nutrients and changing the composition of the fat. The best way to tell if a plant oil has been refined is to look for information on the label. If it isn’t clear, ask the manufacturer how the oil was made.
By Vera Tweed
plant oils: are they all good for you? Olive, coconut, peanut, avocado, walnut … there are many plant oils to choose from, and they’re generally considered healthy options—especially if they’re cold-pressed and unreﬁned. But is there more to know? Take our quiz to ﬁnd out
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the fit foodie
By Vera Tweed
dehydration dos & don’ts Want to try dehydrating your fruits and veggies, but don’t know how or where to start? Here’s a quick guide to enjoying this fun and healthy method of food preparation.
ehydrating is a really healthy way to preserve foods, make them portable, prevent waste, and enjoy seasonal fruits and vegetables year-round,” says holistic chef Shelley Alexander. Done correctly, dehydrating removes the moisture from fresh food while concentrating ﬂavor and retaining all the nutrients, natural enzymes, and ﬁber. If you’ve never prepared food in this way, here are some of Alexander’s top tips to help you get started: Use a good-quality dehydrator— such as any Excalibur model—that circulates heated air evenly and maintains a consistent temperature. Otherwise, you run the risk of bacteria or mold, and unevenly dehydrated food.
Cut larger fruits and vegetables into ½–1-inch slices (not thinner) and break up kale leaves into pieces after removing the center stem. For fruits that naturally turn brown, spray slices with lemon juice before dehydrating. Set temperature at 135–145°F for the ﬁrst 2–3 hours, then reduce heat to 105–117°F. This will remove moisture quickly and prevent bacteria or mold. However, it won’t destroy enzymes because moisture in the food keeps its temperature at least 20 degrees cooler than the air temperature while most of the moisture is being removed at the higher temperature. (Enzymes are believed to start degrading at around 117°F.)
Time it Right Dehydrating times will vary, depending on natural levels of moisture and sugar. Some approximate times: • • • •
5–8 hours for apple chips 8–10 hours for kale chips 16–18 hours for banana chips 20–25 hours for tomatoes
Foods should be dry to the touch, not sticky, and crispy in the case of “chips.” They can be added to cereals, salads, soups, sauces, or eaten as snacks. For seasoning and recipe tips from Alexander, visit aharmonyhealing.com.
3/2/17 3:31 PM
JUST ADD TO WATER
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3/1/17 9:54 AM
off the shelf
By Vera Tweed
why tart cherry is tops for pain Find out how the juice of these sweet jewels can help quell pain and inﬂammation.
hile life may not always be a bowl of cherries, recent research indicates that including them regularly in your diet can certainly help keep you out of the pits—if you choose tart cherries, that is. Montmorency tart cherries, the commonly grown variety for pie ﬁllings, preserves, and juice, top the list of foods with the highest antioxidant levels. Not nearly as sour as their name implies, they are punchy and vibrant, their juice the epitome of freshness. Boasting 17 antioxidants, tart cherries are rich sources of ﬂavonoids, melatonin, anthocyanins, and proanthocyanins—all part of the package that indicates potent anti-inﬂammatory properties. And counteracting free radical damage from inﬂammation translates into more energy and less of the oxidative stress that may contribute to aging and disease.
Cherries are highly perishable and only in season during July, but utilizing their juice year-round is the sureﬁre way to savor their vibrant, piquant ﬂavor. Just 3.5 ounces (100 grams) of concentrate supplies 12,800 ORAC (oxygen radical absorbance capacity) units—compared with 2,400 for blueberries and 700 for red grapes. (ORAC measures the amount and absorption of a food’s antioxidants.)
A Treasure Trove of Benefits
Sweeten Up Your Diet
These ruby-red orbs help relieve the pain of arthritis, gout, and postexercise muscle soreness, but the beneﬁts don’t stop there. Recent animal studies have shown that tart cherries also oﬀer the beneﬁcial eﬀect of lowering insulin and fasting glucose levels, key precursors in the development of type 2 diabetes. Tart cherry juice may also protect against heart disease, heart attacks, and stroke, in addition to helping to prevent chronic diseases, varicose veins, cataracts, and headaches.
Whether you bypass your traditional breakfast juice or experiment with a variety of ﬂavors, tart cherry juice oﬀers zesty versatility. From sauces to condiments to desserts, it can create a taste sensation—and partners with everything from Shirley Temples (add ginger ale) to cocktails (vodka or gin). Tart cherry juice has even been compared with Morellino, a ﬁne Tuscan red wine. To get your tart cherry ﬁ x, look for ready-to-use quarts or concentrate. You can also ﬁnd tart cherry supplements at health food stores.
Tart Cherry Granita This refreshing drink oﬀers cool, juicy ﬂavor with a zesty lemon twist. ¾ cup tart cherry juice 1 tsp. lemon juice 3 Tbs. agave syrup 1½ cups crushed ice ½ tsp. thinly shaved lemon zest, plus more for garnish 1. Pour cherry juice, lemon juice, and agave syrup into blender. Add crushed ice and ½ tsp. lemon zest. 2. Blend 30–45 seconds, scraping with spatula halfway through, until juice and ice are smooth and slushy. 3. Pour into two tall 8-oz. glasses, garnish with additional lemon zest, if desired, and serve with tall drink spoons. per serving: 143 cal; 0g prot; 0g total fat (0g sat fat); 35g carb; 0mg chol; 13mg sod; 0g ﬁber; 33g sugars
3/1/17 4:28 PM
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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, CURE, OR PREVENT ANY DISEASE.
2/28/17 3:07 PM
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*compared to untreated cold sores; Alt. Med. Rev. Vol 10, NO. 2, 2005
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VALID 3/29/17 - 4/26/17. ALL SALE ITEMS ARE WHILE SUPPLIES LAST AND SUBJECT TO AVAILABILITY. WE RESERVE THE RIGHT TO LIMIT SALE QUANTITIES AND CORRECT PRINTING ERRORS. THE LUCKY’S AND LUCKY’S MARKET TRADEMARKS ARE USED UNDER LICENSE. THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. THIS INFORMATION IS PRESENTED AS GENERAL INFORMATION AND IS NOT MEANT TO REPLACE MEDICAL ADVICE. BECAUSE PERSONS AND CIRCUMSTANCES CAN VARY, SELF TREATMENT MAY NOT BE RIGHT FOR YOU. CONSULT A QUALIFIED HEALTH CARE PRACTITIONER FOR ADVICE PERTAINING TO ANY PARTICULAR PERSON OR CASE OR BEFORE BEGINNING ANY NEW EXERCISE, DIET OR SUPPLEMENT PROGRAM. USE PRODUCTS ONLY PER LABEL DIRECTION.
3/1/17 4:30 PM