Aromatherapy: SCENTS FOR LOVE /// FAIR TRADE sweets for your sweetie
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20 Go Beyond the Vitamin Bottle with Adaptogens Adaptogens are a unique class of herbs that help the body adapt to and cope with stress, giving them a wide range of health beneﬁts. Here’s a look at seven of our favorites, including what they do, why and how to take them, and expert advice on drug interactions.
departments NEWS BITES
The latest word from the world of natural health.
Everything your need to know about maintaining optimum gut health with probiotics and prebiotics.
Why you need more garlic in your life.
NATURAL REMEDY EXPERT’S TAKE
OFF THE SHELF
Express your love with Fair Trade chocolates and roses.
How much do you really know about the health beneﬁts of bone broths? Take our quiz and ﬁnd out.
Protect your hearing with these potent supplements.
Enhance your beauty regimen with the ancient principles of feng shui.
Got a case of the winter blahs? Discover how eating more fruits and veggies can actually make you happier.
The promising health beneﬁts of standing desks.
The best essential oils for Valentine’s Day romance.
Liven up those dreary winter days with good-for-you, seasonal grapefruit.
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11/18/16 10:12 AM
MULTIVITAMINS REALLY ARE ESSENTIAL People who take multivitamin supplements are much less likely to be deﬁcient in essential vitamins and minerals, according to a study of more than 10,000 Americans over age 18, published in The Journal of Family Practice. Here’s a comparison.
Percent of American adults who are getting basic, adequate amounts of key nutrients People taking multivitamin and mineral supplements on at least 25 days per month
People taking no supplements
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 Contributing Editors Helen Gray, Vera Tweed Graphic Designers Cynthia Lyons, Mark Stokes
Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes
KERATIN: BEAUTY INSIDE OUT Keratin has long been used as an ingredient in shampoos to help promote stronger, healthier hair. Now, it’s also available in supplements to enhance hair, nails, and skin from within. Supplements generally contain a special form of keratin designed to be taken orally. Listed on ingredient labels as “Cynatine HNS (solubilized keratin),” the ingredient has been tested by researchers in Canada, Australia, and Utah. With 90 days of daily use, studies found improvements in nails; hair growth, strength, and luster; and skin moisture and elasticity, as well as reduction of wrinkles. The daily dose used in the study was 500 mg of Cynatine HNS, with vitamins and minerals.
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HEALTH & HAPPINESS. Vol. 3, No. 2 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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4/28/16 9:00 AM
By Vera Tweed
gut health 101: probiotics and prebiotics An unhealthy gut is connected to a multitude of health issues. But there are very eﬀective natural ways to bring your gut back into balance.
s many as 70 million Americans suﬀer from digestive diseases, and many others have symptoms that stem from an unhealthy gut, such as joint pain; bad moods; skin problems; frequent colds, ﬂu, or bacterial infections; autoimmune diseases; and bloating after meals. In many cases, it’s diﬃcult to connect indications with the digestive system. Nevertheless, that’s where up to 80 percent of the immune system lives. Why is the gut so powerful? It isn’t the gut itself but rather, the microbiome. If you’ve heard about it a zillion times but are still mystiﬁed, not to worry. Josh Axe, DC, a Nashville, Tenn.-based doctor of natural medicine and author of Eat Dirt , has a simple explanation: “The microbiome really operates like an organ, only it’s not made of tissue in your body—it’s made up of trillions of microorganisms.” Just like your stomach knows to secrete digestive juices when you eat, the microbiome, located in the intestines, has its own intelligence. “It’s sort of your own body’s ecosystem of microbes that have diﬀerent functions, keeping your body in balance,” says Axe. Some microbes—aka probiotics or friendly bacteria—help absorb or produce vitamins, while others
• Yogurt and keﬁr (dairy- or plant-based) • Sauerkraut • Kimchi • Kvass (a fermented beet drink) • Natto • Miso • Kombucha • Raw cheese from goat’s or sheep’s milk • Any other naturally fermented food
eliminate pathogens or support health in other ways.
Care and Feeding
“Most people are severely deﬁcient in probiotics,” says Axe. They’re killed oﬀ by antibiotics in medications, meat and poultry raised on factory farms, and hand sanitizers; pesticides in food and beverages; ﬂuoride and chlorine in drinking water; and other toxins. We all need to eat probiotic-rich, fermented foods, he says, and take supplements. Probiotics come in diﬀerent species (the ﬁrst part of the name of each one) and strains, and we need a variety. Like other living organisms, they need food—in the form of prebiotics. To keep track of these terms, “pre” comes before “pro,” and probiotic organisms must eat prebiotics before they can survive.
Two Main Types
Although there are many species, says Axe, in nature and in supplements, probiotics come from two main sources: Soil-based probiotics: Found on plant foods that have not been radiated or sterilized. For example, if we ate locallygrown, organic carrots and just washed them gently, rather than scrubbing oﬀ the top layer, we would ingest these organisms, as our ancestors did. In supplements, the Bacillus species is soil-based. Soilbased probiotics pass through the gut, eliminating harmful organisms, but don’t take up residence, so we need an ongoing supply. They are more resilient to stomach acid than other types.
Food-based: Most other species, including Lactobacillus and Biﬁdobacterium , are found in fermented foods. One other type, the Saccharomyces species, comes from yeast. To restore and maintain a healthy balance of gut organisms, Axe recommends getting a variety of all three types.
How to Benefit
For health maintenance: Take 50 billion colony forming units (CFUs) daily of a supplement with a combination of species, with food. Some products also include prebiotic ﬁbers, such as acacia gum, FOS (fructooligosaccharides), or inulin. Refrigerated products should be kept in the fridge, and even shelf-stable ones may last longer if refrigerated. If you’re taking antibiotics, you need to increase your intake of probiotics considerably. Take probiotics several times daily, at least 2 hours apart from antibiotics, and aim for 100–500 billion CFUs per day. If you suﬀer from food or chemical sensitivities, start with a product that contains only soil-based organisms (Bacillus species), as these are less likely to trigger a reaction.
• Asparagus • Onions • Garlic • Leeks • Raw honey • Chicory root • Jicama • Barely ripe plantains and bananas • Sprouted whole grains • Seeds • Berries
1/4/17 2:44 PM
NEEDS OMEGA-3s Based on SPINS Scan Data
11/21/16 1:24 PM
By Vera Tweed
put more garlic in your life There are a lot of really good reasons to take garlic supplements— and cook with more fresh garlic.
here are thousands of scientiﬁc articles showing that garlic repels unwanted organisms, including harmful bacteria, viruses, and fungi; has anti-tumor qualities; reduces risk for heart disease; and may improve levels of blood sugar by reducing insulin resistance. Its use dates back thousands of years, for prevention and treatment of various diseases, in poultices to prevent infection of wounds, and even as a performance enhancer among Olympic athletes in ancient Greece. Today, prevention of heart disease is one of the biggest reasons why people take garlic in supplements. But there are other uses for this multipurpose herb. Here are the top reasons to take a garlic supplement:
Researchers at Harbor-UCLA Medical Center in Torrance, Calif., found that Aged Garlic Extract (AGE) supplements slowed the progression of arterial plaque by 80 percent. (Aged Garlic Extract is a speciﬁc type of odorless garlic.) “We have completed four randomized studies, and they have led us to conclude that AGE can help slow the progression of atherosclerosis and reverse early stages of heart disease,” says lead researcher Matthew Budoﬀ, MD.
Cholesterol & Blood Pressure Control
A review of garlic research, published in the Journal of Nutrition, analyzed studies
that followed a total of more than 3,000 people. It found that garlic supplements reduced total and LDL cholesterol by up to 10 percent if taken for at least two months. Those taking garlic also saw their systolic blood pressure (the top number) reduced by an average of 5.1 mm Hg, and diastolic by 2.5 mm Hg. The review also found that garlic enhanced the immune system.
Another research review, published in the same journal, found that other markers of atherosclerosis, such as chronic inﬂammation and calciﬁcation of arteries, were also reduced. Although diﬀerent studies showed that diﬀerent types of garlic supplements could be eﬀective, the researchers noted: “The most consistent beneﬁts were shown in studies that used aged garlic extract (AGE).”
Stomach & Colon Cancer Prevention
One study that tracked the diets and health of more than 40,000 women found that regularly eating signiﬁcant amounts of raw or cooked garlic helped reduce their risk for both stomach and colon cancer.
Immune Health Remedy
Another study found that garlic supplements, taken daily during cold season, help to prevent or shorten the duration of colds. And yet another trial
found that taking 1,200 mg of garlic supplements daily for a few months reduced tick bites.
Garlic can also be used topically to treat athlete’s foot, jock itch, ringworm, and other skin problems. Crushed cloves can be mixed with water or oil and applied with a cotton ball. Test patch a very small area, as garlic can be irritating.
Raw vs. Cooked Garlic: What’s the Difference?
As well as being a ﬂavorful culinary ingredient, garlic is a therapeutic food. When we chew raw garlic, beneﬁcial compounds are released; but cooking can destroy them. Studies have found that even 30 seconds of microwaving whole garlic cloves can negate the active compounds. However, chopping or crushing raw garlic actually helps release beneﬁcial compounds, and these develop further if crushed or chopped garlic is allowed to sit for 10 minutes at room temperature. When cooking whole cloves, simply cutting oﬀ the tops and letting them sit for 10 minutes before cooking preserves some of the active ingredients. As a general rule, the cooking method makes less of a diﬀerence than the time, as the longer raw garlic is exposed to heat, the more active compounds are destroyed. But one study, published in the Journal of Functional Foods, found that stir-frying was most eﬀective.
1/6/17 9:11 AM
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11/18/16 10:07 AM
By Lisa Turner
now hear this! Discover natural therapies for four common ear problems: infections, earwax buildup, tinnitus, and hearing loss.
e rarely think of our ears—until they give us problems. But we really should. Here are some natural solutions to common issues that can help keep ears healthy now and even prevent hearing loss as we age.
1. Ear Infections
Technically known as otitis media, middle ear infections are usually secondary to respiratory infections, allergies, or colds. While they may seem like a minor problem, when left untreated, ear infections can lead to long-term issues, including hearing loss. Luckily, natural treatments can help. Eardrops that contain garlic and mullein ﬁght bacteria and viruses, while soothing swelling and pain. Homeopathic remedies that contain Calcarea carbonica, Pulsatilla, Sulphur, and Lycopodium are especially safe and gentle for young children. Gently massaging the area around and under the ear in a downward motion can encourage drainage. Try using lavender, tea tree, or chamomile essential oils diluted with sweet almond oil for kids. For adults, try basil, rosemary, and frankincense oils.
2. Earwax Buildup
Earwax, or cerumen, is produced by the skin lining the ear canal. It protects the ears from dust and bacteria, and lubricates the ear canal to prevent irritation. Excess earwax generally comes out on its own. But sometimes, earwax can build up in the ear canal, leading to pain, itching, a sense of ears being plugged up, and hearing loss. Never use cotton swabs in the ears; you’ll just push wax deeper into the ear canal. Try a gentle eardrop solution that contains glycerin. A few drops of hydrogen peroxide in the ears once or twice a week can also soften wax and allow it to come out on its own. Some people use candling, an ancient practice in which a tapered tube is placed in the ear while the other end is lit, creating a vacuum that sucks out ear wax.
Tinnitus is characterized by persistent ringing, buzzing, roaring, or other noise in the ears. It aﬀects about one in ﬁve people, and is usually related to exposure to loud noises, ear injury, age-related hearing loss, or earwax buildup. It may also be caused by high doses of NSAIDs such as ibuprofen. Though tinnitus is not inherently dangerous, it’s annoying, and can be a sign of a more serious condition, such as head or neck tumors, or Ménière’s disease. While there’s no cure, studies have shown that Pycnogenol, an antioxidant extracted
from French maritime pine tree bark, can dramatically improve symptoms of tinnitus and Ménière’s, including dizziness, ringing in the ears, hearing loss, inner-ear pressure, and unsteady balance. In one study, nearly 90 percent of people who took Pycnogenol were free of symptoms within six months. Also look for herb-based formulas with gentian root, bitter orange, and dandelion, which help by soothing nerve endings and improving circulation.
4. Hearing Loss
Hearing loss aﬀects 48 million Americans, and age-related hearing loss is the most common type. As we age, blood ﬂow to the nerve endings that make hearing possible decreases, and the body produces more free radicals that can damage hearing. Hearing loss may also be caused by loud noises, head injuries, drug use, illnesses that damage the inner ear, or tumors. Some supplements can support auditory function and help maintain hearing as we age: • Ginkgo biloba, also used to improve circulation and memory, helps protect against hearing loss and tinnitus. • Alpha-lipoic acid may help prevent or reverse age-related hearing loss. When combined with acetyl-l-carnitine, the eﬀects are more pronounced. • Vinpocetine, a compound shown to improve blood ﬂow to the brain, may also protect the ears. • B vitamins: folate reduces levels of homocysteine, a compound that’s linked to hearing loss; vitamin B12 may protect against noise-induced hearing loss. • CoQ10 can reduce hearing loss from noise and alleviate tinnitus.
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11/18/16 10:07 AM
Standing Desks: The Cure for Excessive Sitting? This new way to work may have significant health benefits.
n the era of sitting being viewed as the new smoking, standing desks are gaining popularity. After all, if you stand at your desk for part of the day, wouldn’t that make you healthier? Initial studies are too small and short to provide deﬁnite proof, but show promise. A British study of 10 oﬃce workers found that with about 3 hours of standing, blood sugar after meals was 43 percent lower, which could, theoretically, help to prevent diabetes. Compared to sitting, standing at a desk burned an extra 0.83 calories per minute, which adds up to an extra 25 calories per 30 minutes. But so
far, there’s no evidence that the diﬀerence will result in weight loss. Another study, at the University of Minnesota in Minneapolis, found that standing for up to half of the work day increased well-being and energy, left people feeling more calm and relaxed, and reduced appetite and food intake among 28 oﬃce workers. And at Texas A&M Health Science Center School of Public Health, in College Station, standing improved productivity, especially among those who kept standing during part of each day for more than a month. On the other hand, there’s compelling evidence that prolonged periods of sitting
are bad for your health, increasing risks for weight gain, diabetes, heart disease, and possibly cancer, and standing desks may help to reduce the problem. A review of studies that followed a total of more than 2,000 people found that those who used standing desks sat between 30 minutes and 2 hours less per day.
How They Work
In reality, “sit-stand desk” is a better description, because the aim is to alternate positions, rather than standing all the time. How much standing really depends upon the individual, but should always be done on a gradual basis, such as 30 minutes of
1/4/17 2:54 PM
By Vera Tweed
standing and then 30 minutes of sitting. “Listen to your body,” says Karen Jacobs, EdD, a professor of occupational therapy at Boston University who has a lot of experience implementing sit-stand desks in oﬃces. Some people are much happier, more motivated, and more comfortable when standing part of the time, she’s found, while others like the novelty but after a few weeks or months, return to a traditional desk.
How to Choose a Desk
Sit-stand desks come in two basic types: an add-on or converter that sits on top of a traditional desk and can be adjusted, or a completely new, height-adjustable desk. With both types, height may be adjusted with a manual crank or lift, or with an electrical motor at the touch of a button, and some have memory for each setting. Prices start around $400 for add-ons and $600 for complete desks. Here are some other features to consider: ◗ Adjustable desks have weight limits, so pick one that’s right for your set-up. ◗ If you like desk drawers, an add-on may be best, because complete sit-stand desks don’t have any drawers. ◗ Some are designed to hold more than one monitor or accommodate a treadmill underneath. ◗ Most important, Jacobs recommends trying out a desk before buying or committing to one in an oﬃce. Only you can tell what will make your work day more comfortable, enjoyable, and productive.
How to Use a Sit-Stand
“Work in comfort,” says Jacobs, “and when you feel uncomfortable, vary your position.” To check your set-up, she recommends having someone take a photo of you at your desk, from a side view, and check these points when sitting and standing: k k k k k
Posture: Your neck and back should be in a neutral position, not bent forward or unnaturally arched. Shoulders: Should be relaxed, not raised or hunched. Desk height: Sitting or standing, at or slightly below your elbows. Monitor height: The top of the monitor should be at or just below eye level. Monitor distance: Sitting or standing, hold your arm straight in front at shoulder height and make a ﬁst. Your knuckles should touch the monitor. Keyboard and mouse: Both should be close enough to keep your upper arms close to your torso, elbows bent at about 90 degrees, wrists straight. If you use a laptop, Jacobs recommends using an external keyboard.
Popular Brands k k
Varidesk (varidesk.com) for add-ons. Evodesk (evodesk.com) for add-ons and complete desks.
For product reviews, visit workwhilewalking.com.
Kids Like Standing
A Texas A&M study of nearly 300 second- to fourth-graders found that kids participated more, answered more questions, and were less distracted when standing at their desks.
HEALTH & HAPPINESS
1/6/17 9:13 AM
love affair Set the stage for romance and inspire intimacy this Valentine’s Day with irresistible essential oil blends.
ou don’t have to be a scientist to understand the power of fragrance to entice others to come a little closer. Who hasn’t caught a whiﬀ of perfume and, drawing nearer, asked, “What are you wearing? You smell soooo good!” But science has conﬁrmed that some scents do arouse amorous inclinations by triggering deep-seated chemicals in the brain relating to sexual attraction. So whether you’re considering spicing things up this Valentine’s Day or simply want to create a signature scent to wrap yourself in alone on the 14th, turning to essential oils will satisfy an innate desire for natural scents while providing wellness attributes of calm and self-conﬁdence.
Floral Love Potions
Floral essential oils are synonymous with love. Think “romance” and most of us envision soft rose petals. Rose absolute (Rosa damascene) is the queen of romance-inspiring aromatics, and presents the full Monty of fragrance— beginning with a leafy top note, followed by the middle note’s full ﬂoral scent we all recognize from inhaling fresh blooms, and the ﬁnal, rich base notes that linger in the air for hours. Another heady ﬂoral, jasmine (Jasminum oﬃcinale), emits a sharper, but still opulent, scent that is also an option. And cooling neroli (Citrus bigaradia, C. aurantium) oﬀers a verdant ﬂoral scent that, like rose, it is a balanced perfume on its own. Just a drop behind each ear will emit a subtle, enticing aroma of orange blossom. Rose and jasmine essences are expensive because thousands of petals are
required to extract just small amounts of oil. As an alternative, choose ylang ylang (Cananga odorata var. genuina), an essential oil derived from the ﬂowers of a tropical tree whose petals have historically been strewn on the beds of newlyweds in Indonesia to encourage passion. Like its sister ﬂorals, ylang ylang will boost the romance quotient in your blend with just a few precious drops. HEALTHY TIP! Like olive oil, ylang ylang
essential oil undergoes several levels of extraction. You’ll enjoy the best beneﬁts from the highest grade, the ﬁrst extraction, called ylang ylang “extra.”
Subsequent extractions, or fractions, are called Grades 1, 2, and 3. “Complete” ylang ylang is the essential oil that has been obtained from an uninterrupted distillation process, and like the “extra” version, is preferred by aromatherapists. Be aware, however, that “complete” can also mean that a supplier mixed Grades 1, 2, or 3 with the ﬁrst, or “extra,” grade. So check the exact distillation details before purchasing.
If rose is the queen of romance, then sandalwood (Santalum album) is the king: This rare wood’s scent is especially
1/6/17 9:13 AM
By Cheryl Cromer
appealing to men, which makes it an excellent choice to blend with a ﬂoral essential oil in a “Mars and Venus” mash up. Another wood, rosewood (Aniba rosaeodora), also possesses aromatic properties that heighten attraction. This unsung aromatic hero is a soothing, balanced scent that works well with almost any other essential oil. The scent of patchouli (Pogostemon cablin) brings to mind the “free love” ’60s. This musky oil, which ages like ﬁne wine, adds a unisex earthiness to any blend.
Other aphrodisiac essential oils include those from the spice family, such as cardamom, vanilla, and myrrh, all known for their warming, intoxicating properties that perfectly balance the sweetness of ﬂoral essential oils. Cardamom (Elettaria
cardamomum) is a middle- note essence that perfectly marries airy neroli with luscious vanilla (Vanilla planifolia), the scent scientists note as being most attractive to men. Mellow essential oil of myrrh (Commiphora myrrha) will provide a grounding element to any rich ﬂoral essential oil blend. DID YOU KNOW? Although the Bible
mentions myrrh as one of the three gifts presented by the Wise Men to Jesus at his birth, it also describes myrrh in the Old Testament as a rare perfume with intoxicating qualities. Even if you decide to apply a comehither scent and curl up with a good book on the 14th, take a deep breath and enjoy the relaxing vibe.
sensual energy blends
9 drops rose, jasmine, or ylang ylang 11 drops myrrh 10 drops rosewood
ATTRACT YOUR IDEAL MATE BLEND
7 drops cardamom 16 drops neroli 7 drops vanilla
Made with some of the most sensual oils in the world, Good Love begs to be smoothed into skin. Perfect for a romantic massage or bath, give your skin some Good Love every day.
NOW Essential Oils
Peace, Love & Flowers
This aromatic blend of ylang ylang, orange, and patchouli essential oils oﬀers the ultimate calming, soothing, and uplifting aromatherapeutic experience.
Mix each blend in a 1-oz. glass bottle with jojoba or another carrier oil of your choice. Apply blends on pulse points as a natural perfume, or include a few drops in a warm bath or massage oil. READY FOR ROMANCE BLEND
Good Love Body Oil
MELLOW OUT BLEND
6 drops patchouli 12 drops sandalwood 12 drops rosewood
Note: Although these blends contain a small percentage of essential oils, they may interact with some medications. If you are pregnant or take prescriptions, check with your physician prior to using essential oils. Conduct a skin patch test prior to use. Never ingest essential oils.
Ultra Thin Condoms
These vegan, Fair Trade, non-GMO, sustainable condoms provide heightened sexual experience with no compromise in safety.
Put the pep back in your step with this energizing blend of Himalayan cedarwood (Cedrus deodara), peppermint leaf (Mentha piperita), rosemary leaf (Rosmarinus oﬃcinalis), and eucalyptus leaf (Eucalyptus globulus) essential oils.
HEALTH & HAPPINESS
1/6/17 9:54 AM
Tune-up your heart in as little as 30 days with this cutting-edge diet and supplement plan, based on one doctor’s extensive research. ❱ BY VERA TWEED
the key to your
a lf the people who die of heart disease have normal cholesterol. How helpful is that?” says Steven Masley, MD, author of The 30-Day Heart Tune-Up: A Breakthrough Medical Plan to Prevent and Reverse Heart Disease. More importantly, he says, “Plaque is what causes heart disease.” Plaque constricts arteries, reducing the ﬂow of oxygen and nutrients, and can trigger clots that lead to heart attacks and strokes.
Plaque levels can be tested with a noninvasive Carotid Intima Media Thickness (CIMT) ultrasound scan, but few doctors use it and insurance plans don’t cover the cost. But even without the test, plaque can be controlled and even reversed. Masley’s heart tune-up plan is based on his own research, in which more than 100 patients were able to reduce and reverse plaque with a three-step strategy: eating the right foods, getting ﬁt, and taking heart-healthy supplements.
1/6/17 12:12 PM
HEALTH & HAPPINESS
1/4/17 3:33 PM
the key to your heart cont.
6 Vital Heart Nutrients
magnesium glycinate, or magnesium malate. See “Take It to Heart” (p. 19) for more on magnesium.
You can get most of these important nutrients from a quality multivitamin. Additional supplements for ﬁsh oil, ﬁber, vitamin D, and magnesium may be required.
We don’t typically get enough sun exposure to make suﬃcient amounts, even in warm climates, yet vitamin D is essential for heart, immune system, and bone health, as well as cancer risk reduction. Take 1,500 IU daily.
“If ﬁber intake long-term has been about 30 grams per day, almost no one gets heart disease,” says Masley, especially if the person is also physically ﬁt. But the average American gets only 12–14 grams daily. It’s quite realistic to get enough from a combination of ﬁber-rich foods and ﬁber supplements (see: “Fiber Up!,” right). To start your day, try a satisfying shake that will get you about halfway to the 30-gram mark. Blend a cup of berries, a scoop of your favorite protein powder, almond milk, and a tablespoon of chia seeds, ﬂaxseeds, psyllium, or a fruit and vegetable ﬁber powder.
Get 30–40 grams of fiber daily. Add up your daily fiber intake from food, and use supplements to bridge the gap. Here are some good sources: FRUITS Raspberries (½ cup frozen):
“Fish oil has been shown in several studies to decrease risk of heart disease and sudden death,” says Masley, “but more than half of Americans don’t meet their needs.” If you don’t eat wild salmon, herring, sardines, or sole at least twice per week, aim for 1,000 mg daily of EPA and DHA from supplements. Freshness is key, as ﬁsh oil can become rancid over time. Masley recommends testing one pill in a bottle by pricking the capsule with a needle and tasting the oil. “It isn’t lemonade but it should taste pleasant,” he says. In liquids, it’s virtually impossible to disguise rancidity. Magnesium
“If you take a calcium supplement without magnesium, it can make your magnesium deﬁciency worse,” says Masley. Symptoms of magnesium deﬁciency include migraines, constipation, muscle cramps, heart palpitations, and high blood pressure. If you have any of these, take 200–400 mg of magnesium one to two times daily. Magnesium can cause loose stools so start with a low dose. Look for an absorbable form that’s easy to digest, such as chelated magnesium, 18
5.1 grams Apple (medium):
3.3 grams Banana (medium):
3 grams VEGETABLES AND LEGUMES Beans (½ cup):
5–10 grams Split peas (½ cup cooked):
8 grams Avocado (½ medium):
If you’re deﬁcient in vitamin K—and most Americans are, says Masley—calcium will shift from your bones to your arteries, where it’s harmful. Eating a daily cup of cooked green vegetables, such as broccoli, kale, or spinach, will give you 250–1,000 mcg. In supplements, take 250 mcg daily of vitamin K2. Zinc
“If you’re zinc deﬁcient, that’s a very powerful predictor of arterial plaque,” says Masley. Lack of zinc contributes to prediabetes, which includes high blood sugar, insulin resistance, high blood pressure, and a pot belly. These factors lead to heart disease and an overall shorter lifespan. Oysters, crab, pumpkin and squash seeds, wheat germ, lean grass-fed beef, and cocoa or dark chocolate are all good food sources. In a supplement, women need 12 mg daily and men require 15 mg.
Plaque-Fighting Foods According to Masley, these are the most important foods for ﬁghting plaque:
6.5 grams Artichoke hearts (½ cup):
4.5 grams Spinach (1 cup cooked):
HEALTHY FATS: Olive oil, seafood, almonds, pecans, pistachios, walnuts, and hazelnuts.
4.3 grams Mixed vegetables, frozen (1 cup): 4 grams Sweet potato (medium, with skin): 4 grams Potato, baked (medium, with skin): 3.8 grams SUPERFOODS & SUPPLEMENTS
CLEAN, LEAN PROTEIN: Organic, grass-fed poultry and
beef, and organic, grass-fed, low-fat dairy products. BENEFICIAL BEVERAGES: Green tea, cocoa, and dark chocolate, and if you drink alcoholic beverages, red wine in moderation (no more than 1–2 glasses daily, 4.5 ounces per glass).
(Amounts vary by product) Psyllium (1 Tbs.):
3 grams Chia seeds (1 Tbs.):
FLAVOR: Use chili, curry, Italian, and other seasonings
to make food taste great.
3–5 grams Flaxseed, ground (1 Tbs.):
2 grams Other fiber supplements:
1.5–9 grams per serving
On the ﬂip side, foods such as sugar and ﬂour increase the odds of prediabetes, inﬂammation, and plaque production. Most people should avoid them. But healthy, trim, ﬁt people may beneﬁt from nutrients found in whole-grain ﬂour, says Masley.
1/6/17 12:23 PM
“There is a solution to our health woes, a tragically underutilized remedy that has been with us for decades: magnesium,” says Dennis Goodman, MD, author of Magnificent Magnesium (Square One Publishers, 2014). Magnesium is an abundant natural element that’s vital to the proper functioning of our bodies—and yet, nearly 80 percent of Americans are magnesiumdeficient. Goodman’s mission is to help drop that percentage level to zero. In Magnificent Magnesium, Goodman provides detailed explanations of the many forms of heart disease; the role magnesium plays in many life processes; and how a deficiency of this substance can lead to major health conditions. He also includes easy-to-use guidelines for using magnesium as a safe, natural, and effective approach to improvement of heart function. Special sections include: ❱ The causes, risk factors, symptoms, and diagnoses of heart diseases.
100% Chelated Magnesium Support heart health with this potent formula that features elemental magnesium chelated with the amino acids glycine and lysine for superior absorption.
MCT oil is rapidly absorbed, providing fast fuel to the body. This premium formula is a natural source of caprylic and capric fatty acids with a minimal amount of lauric acid compared to other MCT oil products and standard coconut oil.
❱ The main reason that magnesium deficiency is so common in the United States—stress! ❱ A closer look at the way the medical community currently views and treats heart disease. ❱ An outline of other pressing health issues that Americans face as a result of magnesium deficiency. ❱ How to determine the right amount of magnesium for optimal wellness and a balanced life. According to Goodman, magnesium deficiency often goes undetected until a more serious medical problem develops. Here is a list of possible warning signs that you are low in magnesium: ❱ Anxiety and irritability ❱ Back and/or neck pain ❱ Fatigue or low energy ❱ Hyperactivity ❱ Impaired cognitive function ❱ Impaired coordination ❱ Involuntary eye movements ❱ Migraine, cluster, or tension headaches
❱ Memory problems ❱ Menstrual cramps and PMS symptoms ❱ Muscle cramps ❱ Muscle spasms ❱ Muscle tension or weakness ❱ Muscle tremors ❱ Palpitations ❱ Tics ❱ Vertigo (dizziness)
“A good rule of thumb is to take about 3 mg of magnesium for every pound of body weight at the minimum,” says Goodman. For example, a woman weighing 120 lbs. would take at least 360 mg of magnesium daily. “Under more stressful circumstances, you’ll need to increase this dosage,” says Goodman. He suggests adding roughly 100–200 mg of extra magnesium during periods of intense stress and tension. For more information, visit dennisgoodmanmd.com.
RxOmega-3 is a highly concentrated form of omega-3 fatty acids extracted from a safe, pure source to support heart health, reduce serum triglycerides, and ease the pain of rheumatoid arthritis.
Lucky’s private-label ubiquinol oﬀers 100 mg of the most bioavailable form of CoQ10 in every softgel. Plus, we donate 10% from each private-label product we sell back into the communities we serve.
Norwegian Gold Kids DHA
Formulated just for kids, this product provides 200 mg of omega-3s per serving in a delicious fruit punch ﬂavor with no ﬁshy aftertaste.
Wild Alaskan Fish Oil Peak EPA
Produced in Alaska from wild pollock caught in U.S. waters, this concentrated ﬁsh oil provides 1,000 mg of EPA and DHA in every softgel.
HEALTH & HAPPINESS
1/4/17 3:33 PM
GO BEYOND THE VITAMIN BOTTLE WITH
ADAPTOGENS Are you looking for ways to be healthy that go beyond the vitamin bottle? It’s time to discover the far-reaching beneﬁts of adaptogenic herbs. ➺ AGATHA NOVEILLE
he concept of plants with revitalizing or restorative properties that can enhance health has been around for thousands of years, although “adaptogen” is a modern word that has only been used to describe them since the 1940s. Many of the herbs that we know as adaptogens today were ﬁrst used many generations ago in Ayurveda (the traditional system of herbalism in India) and in traditional Chinese medicine (TCM). WHY “ADAPTOGEN”?
So how did these herbs come to be described as “adaptogens”? In the late 1940s, the government of the then-USSR instructed its scientists to create a substance that could be used to help increase the performance of their athletes, military personnel, and even elite chess players, so that they could dominate and excel in every international arena. We owe the modern word “adaptogen” to the Soviet doctor and scientist Nikolai V. Lazarev, who derived the term from the Latin word adaptare , or “to adjust.” He used it to mean any substance that raises the nonspeciﬁc resistance of the body to stress, so the body is better able to adapt to stressful circumstances. Eventually, the Soviets’ research into adaptogens—which had a strict focus on safety—turned away from synthetic chemical substances and began to focus on American ginseng. And from there, research branched out to include a broader selection of herbs. Knowing some of the background on each adaptogen helps when choosing the best herb for a particular situation, and also provides context from the traditional culture, history, and customs that bring the herbs to life in daily use. Here are seven of the top adaptogens:
Sometimes known as amalaki or Indian gooseberry, amla is a popular Ayurvedic tonic from India. It's a medium-sized tree that grows up to 60 feet tall in some cases. In Ayurveda, amla fruit is classiﬁed as a “rasayana” and
is believed to prolong youthfulness, life, and good memory. Although considered one of the milder adaptogens, this herb nonetheless has a reputation for increasing resistance to disease and nourishing the blood. It is considered an especially eﬀective tonic for restoring the appetite, supporting liver health, and supporting the health of the bones, teeth, and hair. Amla is rich in vitamin C and antioxidants. Properties: Antioxidant, anti-inﬂammatory, antiviral, mild laxative Did you know? Amla fruit is a key ingredient in the Ayurvedic tonics triphala and chyawanprash.
1/6/17 12:13 PM
This adaptogen has a reputation as a soothing nervine, and as such, it can be well suited for someone who doesn’t want or need a stimulating adaptogen. Nervous system challenges such as anxiety, fatigue, and insomnia from stress are all good reasons to consider ashwagandha. It is also used to support immune system health. This adaptogen appears to enhance endocrine function, and can help support an underactive thyroid and balanced functioning for the testes and adrenal glands. It is often used in Ayurvedic formulas to support fertility and vitality in men. Ashwagandha has uses as a women’s herb as well. It can be supportive during heavy periods because it is rich in iron, and has been used in Africa as a uterine tonic for women who repeatedly miscarry. Properties: Immune tonic, fertility tonic, nervine relaxant, antispasmodic Did you know? Ashwagandha can stimulate the thyroid gland, so it is not ideal for people who have problems with their thyroid being too active.
Although most mushrooms are a familiar sign on trees or fallen logs, cordyceps mushrooms are a type of fungus that colonizes caterpillars. After infecting and consuming the larvae of a ghost moth, the fungus fruits and makes a mushroom to release spores. This mushroom, and what’s left of the caterpillar, are collected and dried for use as cordyceps. Traditionally used in TCM to support the health of the kidneys and the many concepts believed to be aﬀected by kidney health, including infertility, sexual function, frequent urination, night sweets, dizziness, ringing in the ears, and fatigue. More modern applications include use for athletic performance; as an immune aid, and as a kidney and lung tonic. Properties: Liver and kidney protectant, immune aid, fertility tonic, fatigue remedy Did you know? Several companies now produce excellent cultivated cordyceps that is grown on soy instead of caterpillars.
Sometimes this herb is mistakenly called Siberian ginseng, even though it is not a true ginseng, because it has similar properties to ginseng. Eleuthero was once marketed as Siberian ginseng in the U.S., but the name “ginseng” has since been reserved for Panax quinquefolius. Equally suitable for men and women, and especially beneﬁcial for the elderly, eleuthero is gentle, supportive, and good for long-term use. It has nervine actions and oﬀers cognitive support, aids the
Holy basil, or tulsi, has been used in Ayurvedic medicine for more than 3,000 years. In addition to its use as
health of the immune system, and can support healthy cholesterol levels and heart health during stressful times. In addition to being a good everyday adaptogen, eleuthero oﬀers support for those in highly stressful jobs, or who work long hours or have erratic schedules. It often appears to support the quality of sleep while reducing nighttime waking, but doesn’t cause drowsiness during the day. It may also have a lowering inﬂuence on blood sugar levels. For immunity, eleuthero supports the immune system to help reduce incidence of colds and acute illness, but is equally beneﬁcial during recovery from chronic illnesses and surgery. Properties: Immune tonic, endurance booster, nervine, hypoglycemic Did you know? Eleuthero is an excellent adaptogen for athletes because it supports endurance, shortens recovery times, and appears to protect the immune system during hard training. a tonic, Indian folk medicine recommends tulsi tea as an expectorant, and uses the snuﬀ for congestion. Modern herbalists employ tulsi to support memory, recovery from head trauma, and as a treatment for depression and mental fog. Tulsi’s immune system properties also make it helpful for environmental allergies. Properties: Nervine, immune system tonic, antioxidant, antiviral, carminative (gas reliever), diuretic, expectorant Did you know? Holy basil is a member of the mint family.
HEALTH & HAPPINESS
1/6/17 12:13 PM
MIDNIGHT MILK FOR RESTFUL SLEEP Need a little help to get more zzz’s? Try this herbal recipe from Agatha Noveille, in Adaptogens: 75+ Herbal Recipes and Elixirs to Improve Your Skin, Mood, Energy, Focus, and More. For more herbal tips from Noveille, visit indieherbalist.com. Midnight Milk Powder
MAKES 60 SERVINGS
MAKES 1 SERVING
¼ cup powdered ashwagandha root ¼ cup powdered schisandra berries 1 cup powdered rose petals 1 tsp. cinnamon 1 tsp. nutmeg Blend together all the ingredients and store in an airtight container in the pantry until you are ready to use.
1 cup milk or plant milk ¼–1 tsp. Midnight Milk Powder Honey, to taste 1. In a small saucepan, heat 1 cup of milk until warm. Be careful not to scald or cook the milk. 2. Pour the milk into a mug, and stir in ¼–1 tsp. of Midnight Milk Powder (as desired). 3. Sweeten with a little honey, and drink in the evening or as part of a bedtime snack.
Organic Magic Balm
Cool and soothe sore muscles and achy joints with this potent blend of arnica, camphor, menthol, and peppermint oils. With a base of organic beeswax, it nourishes and moisturizes skin with absolutely no synthetic ingredients.
Maca is a root vegetable grown in Peru that is widely believed to be an adaptogen. For the most part, maca is valued for increasing libido and hormonal health in men and women, although its exact mechanism is not yet understood. Preliminary research into the eight diﬀerent varieties of maca shows that each type has a slightly diﬀerent proﬁle of vitamins, minerals, and other factors. Properties: Aphrodisiac, nutritive tonic, sperm count booster Did you know? Although it is used as a vegetable in Peru, maca is only available in a dried and powdered form in the U.S.
This unique formulation creates a powerful whole-plant proﬁle of turmeric’s valuable properties that provides more curcumin per capsule than many conventional curcumin products. It can be taken alone or in combination with one of Gaia’s other targeted formulations.
This adaptogen is a succulent that grows in cool, northern climates. It is native to Canada, Russia, and Scandinavian countries. Rhodiola is part of the oﬃcial Russian pharmacopoeia as an antidepressant and nerve tonic. Traditionally, this herb was used to increase mental stamina and physical endurance, boost the immune system during winter, and support fertility and endocrine health in men and women. Like eleuthero, rhodiola can help support the immune system in athletes, when hard training can sometimes cause a decline in immune function. Rhodiola may also help balance blood sugar levels, help with fertility and reproductive health in both sexes, strengthen the heart, and protect the heart from stress-related damage. Properties: Antiviral, nervine, immune stimulant, heart tonic, neuroprotectant Did you know? Rhodiola is often used in herbal formulas designed to boost physical and mental energy, as it can provide a relatively quick lift to mood and energy levels.
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Healthy Conscious Living
True Wellness T r ue W ellness for All
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11/15/16 12:41 PM
feng shui beauty Be inspired by the elements—earth, water, ﬁre, metal, and wood— to enhance your best features.
he ancient art of feng shui (literally translated, “wind and water”) is used to create balance and harmony in your environment, but did you know that the same principles can be applied to your hair and makeup? Historically, feng shui was used to orient Celebrity hairstylist buildings in an auspiBilly Yamaguchi, shown right, gives clients a personality cious manner, but it’s questionnaire as part of no longer just about the his feng shui approach to hairstyles. placement of objects or home decor. Celebrity hair-stylist Billy Yamaguchi is credited with creating the ﬁrst salons to adapt feng shui principles to beauty. His locations reach from the newest Yamaguchi Salon at Naupaka Spa & Wellness at the Four Seasons Resort Oahu to salons in California, New York, and Texas. Yamaguchi determines which of the ﬁve basic elements you relate to from responses to a lifestyle and personality questionnaire, the colors you associate with your answers, and a sniﬀ test of essential oil blends that correspond to the
1000 Roses Body Lotion & Shower Gel
Soothing rosewater, rose stem cells, pomegranate antioxidants, and ultra-hydrating aloe vera protect skin’s moisture barrier and stimulate healthy cell renewal for an all-over body treatment.
PHOTO BY DANNY AND LEIGH ANNE MAYBERRY OF MAYBERRY MULTIMEDIA
A Good Hair Day
Intense Defense Renewal Cream
This vitamin Crich moisturizer supports collagen and elastin production to decrease signs of aging.
Tea Tree Triple Treat Invigorating Shampoo
With a combination of tea tree, peppermint, and eucalyptus oils, Tea Tree Triple Treat features refreshing, organic ingredients that deliver unmatched clarity and rejuvenation for the hair and scalp—with no sodium lauryl sulfate, sodium laureth sulfate, or phthalates.
1/6/17 12:14 PM
By Sherrie Strausfogel
With the Right Makeup
Clever makeup can visually reduce asymmetries and balance facial structure. Focus on your eyes. According to feng shui principles, eyebrows are viewed as protectors. They should be darker than your hair, thick inside, and gradually becoming thinner to the outer tip. The use of heavy black eyeliner and mascara is considered inauspicious. Go lighter with your eyeliner and mascara. Glowing cheeks indicate good fortune and give you a healthy look. Experiment with blush to determine which color best suits your skin tone. If you have red undertones, pink looks best. If you have yellow undertones, peach is a better match. Remember, if your hairstyle and makeup mirror your lifestyle and personality, you will look and feel more zen. elements. He then translates the results to hair color, cut, style, and even makeup to complement your features. The result is an expert style specially tailored to reﬂect your inner and outer beauty. “Feng shui hairstyling is more than cutting and coloring, it’s about wellness and the whole person,” says Yamaguchi. “While everyone has all ﬁve elements in their nature, two elements are predomi-
Skin Calming Body Cream
This velvety cream calms dry, itchy skin with soothing colloidal oatmeal for long-lasting hydration. Fragrance-free and dermatologist-tested for sensitive skin use.
nant at any given time. A personalized consultation introduces you to your best elements. Once you know what they are, your hairstyle and makeup can enhance, balance, or harmonize your elements and your look.” For example, the look for an earth element is natural, while water is chic, ﬁre is bold, metal is classic, and wood is casual and active. During a consultation,
Jasmine +Kombucha Shampoo Give your hair a boost of shine with this unique blend of jasmine, kombucha, and kale. Ideal for normal hair, it’s vegan, and free of gluten, soy, and parabens.
Yamaguchi will also make dietary, fashion, and lifestyle suggestions to complete the experience. “There is a wellness approach to feng shui beauty,” says Yamaguchi. “The ﬁve elements also have foods, herbs, and physical exercises that correspond to each of them. When you are in balance with the elements, you unleash your best energy.”
The Seaweed Bath Co.
Volumizing Argan Lavender Shampoo
Natural seaweed and soothing argan oil deliver essential nutrients to achieve healthier hair. With moisturizing aloe and balancing and thickening vitamin E, it’s safe and gentle enough for all hair types—including color-treated hair.
HEALTH & HAPPINESS
1/6/17 12:14 PM
off the shelf
By Vera Tweed
valentine’s day, the socially conscious way All of our cacao and 90 percent of our roses are imported. For this year’s romantic celebrations, let’s consider the people who produce them.
he big day of the year for roses and chocolate, Valentine’s Day can also help enrich the lives of people who cultivate and harvest these symbols of romance—if you buy Fair Trade Certiﬁed. Fair Trade prohibits unsafe working conditions, slavery, and child labor, and ensures that farmers and other workers are paid fairly to support their families and live a better life. These sustainable and humane practices enhance the quality of life for people and the planet.
Creamy Choc-Orange Smoothie SERVES 1
Have we put you in the mood for chocolate? Here’s one delicious way to get your ﬁx: a classic—and super healthy— combo of chocolate and orange.
Elvia Almachi, 32, works at Agrogana, a Fair Trade Certiﬁed rose farm in Cotopaxi, Ecuador. Fair Trade is helping enable her and her husband to go to school on weekends. Both will soon have their high-school diplomas and hope to inspire their two young daughters to live their dreams. “It is through these Fair Trade ﬂowers that hundreds of families, like mine, continually improve our lives,” says Elvia.
Mariana del Jesus Mendoza, 52, (in the foreground) is a cacao grower and a board member of the Fair Trade cooperative Fortaleza del Valle in Ecuador. She draws inspiration from her mother Elu, who at 78 still grows cocoa while also training Mariana’s 25-year-old-daughter Maria (both are in the background). “Thanks to Fair Trade we are able to sell our cacao at fair and stable prices,” says Mariana. As a leader of her cooperative, she speaks for all the farmers in her community and works to help them improve the quality of their cocoa.
Look for this logo on ﬂower wrappers and product packaging.
cup unsweetened chocolate almond milk (try Blue Diamond Almond Breeze Chocolate) Zest and fruit of ½ medium naval orange (about 2 tsp. zest) 1 scoop chocolate protein powder 1-2 Tbs. Fair Trade Certified cacao or cocoa powder ½–1 frozen banana or a few drops of liquid stevia for extra sweetness, optional ½ cup ice cubes Pinch sea salt ¼ medium ripe Hass avocado, peeled Combine all ingredients except avocado in high-speed blender, and blend until smooth. Add avocado, and blend just until smooth and creamy. Serve immediately per serving: 420 cal; 24g pro; 18g total fat (5g sat fat); 44mg carb; 40mg chol; 460mg sodium; 16g ﬁber; 15g sugars
PHOTO (FAR LEFT): PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
1/6/17 12:15 PM
12/14/16 1:13 PM
By Vera Tweed
bone broth facts It’s been all the rage for the past few years, and for good reason. Not only is bone broth a comforting beverage or soup, but it’s also nutritious and healing, aiding digestion, joint function, immunity, skin, and virtually every other body function. Is there more to know? Take our quiz to ���nd out. 1. For the best nutrition, bone broth should be made only with actual bones, not other animal parts. a) True b) False 2. Among its beneﬁts, bone broth can strengthen: a) Hair b) Nails c) Both 3. Bone broth is part of the oﬃcial diet of which sports team: a) Los Angeles Lakers b) New England Patriots c) Miami Dolphins 4. Vinegar is sometimes used as an ingredient in bone broth to help draw minerals out of bones. What type of vinegar should be used? a) Balsamic b) Red wine c) White wine d) Apple cider e) Any type 5. Bone broth can help you lose weight. a) True b) False 6. Bone broth should be simmered for how long? a) 3–4 hours b) 5–10 hours c) 10–15 hours d) 12–24 hours
7. Collagen, the “glue” that binds tissues and maintains structure in every part of the human body, is found in the connective tissue of animal parts but not in the bones themselves. a) True b) False 8. Vegetarians can’t beneﬁt from the bone-broth principle. a) True b) False
1. b) Cartilage, tendons, ligaments, and small bits of meat attached to bones all contain valuable nutrients (including collagen) and are beneﬁcial in making bone broth. Chicken broth can be made with a whole chicken. Meat can be taken out of the pot after it separates from the bones, and eaten separately or in the soup. 2. c) The gelatin in bone broth helps strengthen both hair and nails. 3. a) Bone broth is part of the oﬃcial diet of the Los Angeles Lakers. 4. e) The acidity in vinegar draws out minerals, regardless of the type of vinegar. However, vinegars with additives, such as sugar or coloring, are not recommended. Some people prefer unﬁltered, unpasteurized apple cider vinegar. 5. a) Studies have found that when people eat soup before a meal, they eat less food overall. Bone broth makes a good meal-starter soup because, unlike some soups, it doesn’t contain cream and is rich in nutrients. In addition, it may alter gut bacteria in a way that supports a healthy weight. 6. d) Simmering for 12–24 hours is generally recommended. 7. b) Collagen is found in bones, marrow, and connective tissue. Long, slow simmering of bones extracts it and makes it bioavailable in bone broth. 8. b) While vegetarians would not make broth from bones or other animal parts, Louise Hay, author of Heal Your Body and other books, recommends making a nutritious vegetable broth. Cover whole vegetables and vegetable scraps with water, and simmer for 8–24 hours.
1/6/17 12:16 PM
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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
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the fit foodie
the happiness effect Increased satisfaction with life is a little-known benefit of eating more fruits and vegetables.
e’ve all heard that we should eat our fruits and vegetables every day because they’re “good for us.” Studies have long shown that the risks of cancer and heart attacks are greatly reduced by a regular intake of these foods. But now science has found another reason to consume more fruits and vegetables: Eating enough of them appears to boost happiness and could actually make us happier people. While this mood-boosting nutritional habit to adopt is one you probably never considered before, it might be time to give it a closer look.
fruit and vegetable intake persisted even after the researchers accounted for changes in the subjects' income or life circumstances, which came somewhat as a surprise.
While previous research has shown that eating more fruits and vegetables leads to improvements in people’s physical health, these beneﬁts typically occur over a long period of time, the
In a study published in the American Journal of Public Health, researchers asked more than 12,000 people about how many fruits and vegetables they typically ate—once in 2007, and again in 2009. The subjects also rated their overall life satisfaction on a scale of 1 to 10 during both of those surveys. Researchers looked at how each person’s fruit and vegetable consumption and happiness changed over those two years, and found that with each extra serving of fruits and vegetables people ate, the happier—or more satisﬁed with life—they felt. In fact, the researchers found that people who switched from eating almost no fruit and vegetables in their daily diets to eating eight portions of fruits and vegetables per day experienced an increase in life satisfaction and wellbeing equivalent to what an unemployed person feels after ﬁnding a job. The relationship between higher levels of life satisfaction and increased
1/4/17 3:47 PM
By Melissa Diane Smith
researchers said. In contrast, there is a relatively quick psychological payoﬀ from adopting healthier eating habits. “People’s motivation to eat healthy food is weakened by the fact physical health beneﬁts accrue decades later, but well-being improvements from increased consumption of fruit and vegetables are closer to immediate,” the researchers concluded.
Possible Reasons for the Benefit It’s not exactly clear why eating more fruit and vegetables is associated with greater levels of life satisfaction, the researchers said. One recent study links greater levels of carotenoids, found in some fruits and veggies such as carrots, to higher levels of optimism, so that could be a factor. It’s also possible that eating more fruits and vegetables changes gut ﬂora (the good and bad
bacteria in the gut) in a way that improves brain chemistry. Past research also suggests that there’s a link between B vitamins— found in spinach, Brussels sprouts, and oranges—and production of serotonin, one of the chemicals in the brain that helps produce a happy mood. This Australian study focused on the psychological eﬀects of eating fruits and vegetables over two years. However, positive eﬀects from fruits and vegetables on well-being may occur quite quickly. A previous study in 2013 found that a high level of fruit and vegetable consumption appears to result in greater emotional well-being the next day.
conjunction with the “Australian Go for 2&5 Campaign,” which promotes the consumption of two portions of fruit and ﬁve portions of vegetables every day. This is a good general guideline for everyone. One serving equals half a cup of fresh, frozen, or unsweetened canned fruits and vegetables. However, bear in mind that fruit is high in fructose, a natural sugar that can lead to insulin-related health problems when consumed in excess. So, some people experience better health when they eat fewer than two portions of fruit per day, and focus their diets more on veggies.
The study was run in some Australian states in
7 WAYS TO BOOST YOUR INTAKE OF VEGETABLES AND FRUITS Try these tips for increasing your intake of vegetables, and to a lesser extent, fruits: 1. INCLUDE VEGETABLES OR FRUIT WITH BREAKFAST. Add sautéed assorted vegetables to eggs or sausage, and have a side of fruit. 2. SUBSTITUTE VEGETABLES IN PLACE OF PASTA. Spaghetti squash and zucchini noodles are two great alternatives. 3. HAVE CUT VEGETABLES AVAILABLE AS FAST-FOOD SNACKS. Cut them into sticks that you can easily grab from the fridge, and eat plain or with a dip. 4. MAKE CELERY STICKS OR APPLE SLICES WITH NUT BUTTER A GO-TO STAPLE. This stabilizing snack is good between meals, and it can serve as an easy-to-make breakfast or lunch side dish. 5. SET OUT A FRUIT BOWL IN THE KITCHEN. This encourages eating assorted varieties of fresh fruit instead of eating processed convenience foods such as crackers or chips. 6. HAVE SOME FROZEN VEGETABLES AND UNSWEETENED FRUITS IN THE FREEZER. They can serve as essential backups when you can’t make it to the store to get fresh produce. 7. EAT MORE THAN ONE TYPE OF VEGETABLE WITH LUNCH AND DINNER. Emphasize two to three times more vegetables on your plate than protein, grains, or beans.
HEALTH & HAPPINESS
1/4/17 3:47 PM
By Gretchen Roberts
grapefruit Liven up a dreary winter day with this good-for-you fruit, which is hitting its peak season this month.
he grapefruit diet may be passé, but enjoying this juicy fruit may help ﬁght cold symptoms, and help prevent heart disease and certain cancers. On a cold, gray February day, a fresh grapefruit can add some zing to your meal—and give your immune system a boost at the same time. Look for smooth, shiny skin and fruit that feels heavy for its size. Store grapefruit unwrapped in a plastic bag in the refrigerator for up to two weeks. Please note: Grapefruit and grapefruit juice can interact with certain medications, including cholesterol-lowering drugs, Allegra, and dextromethorphan (a cough suppressant). Check with your doctor to make sure you can safely eat grapefruit.
Grapefruit Salad with Pistachios & Crumbled Goat Cheese Tart, sweet, and salty, this salad has a lot going for it ﬂavor-wise, plus its bright colors pop oﬀ the table. 3 2 1 1 1
Grapefruit by the Numbers 1 raw grapefruit: 74 calories 19 g carbs 3 g ﬁber
Rich in: vitamin C, calcium, potassium, ﬁber, and vitamin A and lycopene (in pink and red varieties) Tips: • Broil with a bit of brown sugar sprinkled over the top. • Toss chopped segments in salads • Juice the whole fruit and pour over mint and ice. • Mix fresh grapefruit juice with vodka and a splash of lime for a refreshing cocktail.
Tbs. fresh ruby red grapefruit juice Tbs. olive oil Tbs. white wine vinegar Tbs. honey tsp. minced grapefruit zest Salt to taste 3 ruby red grapefruit, peeled and sliced ¼ cup chopped salted pistachios ¼ cup crumbled goat cheese Torn fresh mint leaves 1. Whisk together grapefruit juice, olive oil, vinegar, honey, and grapefruit zest, and season with salt. 2. Layer grapefruit slices on a platter, and drizzle with dressing. Sprinkle pistachios, goat cheese, and mint over grapefruit. per serving: 140 cal; 3g prot; 8g total fat (1.5g sat fat); 16g carb; 5mg chol; 50mg sod; 2g ﬁber; 12g sugars
PHOTOGRAPHY (RECIPE): PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK
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Where to ﬁnd the great products featured in this issue: COLORADO 3960 Broadway St. Boulder, CO 80304 (303) 444-0215 Hours: 7am –9pm
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VALID 2/1/17 - 3/1/17. 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.
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