Signs that you need more MAGNESIUM /// TURMERIC: Why it belongs in every medicine cabinet
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SPICE, SPICE baby Did you know golden milk, the hottest trend in digestive health, isn’t even milk? Golden milk is really a combination of golden turmeric spice combined with coconut milk, regular milk, or almond milk. And while you might think turmeric is only a staple in Indian cooking, hang onto your hats—this warming spice has also been valued for centuries for its medicinal and digestive properties. Both Ayurvedic and traditional Chinese medicine use turmeric to treat wounds, for respiratory and digestive health, and to ease sprained muscles and joint pains. Curcumin, turmeric’s most active and celebrated ingredient, has even been found to promote health and protect against a wide variety of health conditions, with its antioxidant, anticancer, and anti-inﬂammatory properties. A tip: Add black pepper (piperine) to turmeric to enhance curcumin’s absorption by 2,000%. Better yet, instead of harvesting your own turmeric and black pepper, try Jarrow Formulas Golden Tea, a contemporary, vegetarian version of golden milk. This mixable powder contains organic turmeric with a blend of cinnamon, organic ginger root, and a hint of black pepper to invigorate the senses and warm the digestive system. Since 1977, Jarrow has monitored governmental regulatory aﬀairs, funding research to ensure that its customers receive optimal beneﬁts. Be in the know: Like Jarrow Formulas on Facebook, or follow @jarrowformulas on Twitter.
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THIS MONTH’S FEATURE Jarrow Formulas
This vegan powder in an almond flour and coconut milk base is a contemporary take on golden milk, the centuries-old Indian home recipe. With organic turmeric, cinnamon, organic ginger root, and a hint of black pepper, Golden Tea invigorates the senses and warms the digestive system.
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FEATURES 16 Slenderizing Smoothies Looking to lose weight after a season of holiday overindulgence? Forget the complicated diets. Sip your way slim with these sweet, satisfying, and oh-so-delicious blender creations.
20 Beyond Diet & Exercise Ever wonder why some people just can’t seem to lose weight no matter how hard they try? The truth is that healthy weight loss often requires an in-depth look at issues such as hormone balance, stress, digestive and mitochondrial eﬃciency, inﬂammation, and other factors that play roles in determining how the body metabolizes and utilizes fat.
departments NEWS BITES
The latest word from the world of natural health.
The surprising beneﬁts of turmeric and curcumin.
The shocking reasons why you may not be getting enough magnesium—and how to change that.
Test your knowledge of vitamin D, an essential nutrient that many of us may be lacking.
Improve your digestion and immunity with probiotics.
OFF THE SHELF
Check out chlorella, a bright green algae that’s a concentrated source of nutritional goodness.
The best natural hair repair for the harsh winter months.
Start your New Year oﬀ the traditional Southern way with a mess o’ superfood greens.
How to protect your brain against memory loss.
Hit your refresh button with energizing essential oils.
Eat your way to winter wellness with these 7 immuneboosting snacks.
11/30/16 1:51 PM
Organic is Beautiful
Empowering Extraordinary HealthÂ®
11/15/16 1:38 PM
news bites Most Popular Supplements Approximately 7 out of 10 American adults take dietary supplements, according to a survey of more than 2,000 people, age 18 and older, conducted for the Council for Responsible Nutrition. Overall health and wellness is the most popular reason, and energy ranks second. These are the most popular supplements:
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* Multivitamin * Vitamin D * Vitamin C * Calcium * B vitamins * Omega-3 fatty acids * Vitamin E * Fiber * Magnesium * Protein * Probiotics * Green tea
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ASTAXANTHIN ENHANCES ENERGY Feeling a bit worn-down by midafternoon? Astaxanthin, a nutrient that gives salmon its pink color, may help. A Japanese study of 39 people, published in the Journal of Clinical Therapeutics & Medicines, found that taking 12 mg of astaxanthin daily for 8 weeks signiﬁcantly improved both mental and physical energy when facing typical daily challenges. Beneﬁts included better concentration and mood, and less physical stress and fatigue. Saliva tests showed lower levels of cortisol, the stress hormone. The study tested a natural form of astaxanthin (AstaReal), which comes from algae and is an ingredient in a variety of supplements.
RESVERATROL HELPS WOMEN WITH PCOS Polycystic ovary syndrome (PCOS) increases risk for diabetes by disrupting insulin function, and raises levels of testosterone, which can impair menstruation and fertility and stimulate growth of facial and body hair. Supplementing with resveratrol, found in red wine, grapes, and nuts, can help restore hormones to healthier levels, according to a study published in The Journal of Clinical Endocrinology & Metabolism. Taking 1,500 mg daily of resveratrol, for 3 months, reduced levels of testosterone by an average of 23 percent and levels of insulin by nearly 32 percent. Researchers believe the supplement works in part by increasing cells’ sensitivity to insulin, which improved by 66 percent.
Drinking more than two sodas daily doubles the risk for type 2 diabetes, according to research published in the European Journal of Endocrinology. Both sugary and artiﬁcially sweetened drinks produced equal damage.
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HEALTH & HAPPINESS. Vol. 3, No. 1 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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11/18/16 8:43 AM
By Vera Tweed
nature’s supergreen Trying to eat more greens? Check out chlorella, a bright green algae that’s a concentrated source of nutritional goodness.
ant to take advantage of the health beneﬁts of green foods that we hear so much about? Chlorella just might be the answer. The name comes from two Latin words: “chlor,” meaning green, and “ella,” meaning tiny. Its exact composition varies depending upon the supplement brand, but it’s generally made up of about 60 percent protein and a variety of vitamins and minerals, healthy fats, ﬁber, and chlorophyll.
What is Chlorella? A form of algae that grows in fresh water, chlorella has a rich emerald color that comes from its high levels of chlorophyll, a natural detoxiﬁer. Although dense in nutrients, chlorella’s cell walls are tough, making it diﬃcult for our digestive systems to handle. To solve the problem, supplement manufacturers break down the cell walls to make chlorella’s nutrients more bioavailable. (Look for products described as “broken cell wall,” or “pulverized.”) Chlorella is used to enhance overall health, as well as to improve immunity and digestion; relieve PMS symptoms, bad breath, and constipation; lower blood pressure and cholesterol; improve skin health; and relieve asthma symptoms.
Less Lifestyle Disease Diabetes and heart disease are considered “lifestyle diseases,” because they’re largely driven by unhealthy habits. In Japan, researchers tested the eﬀects of
chlorella on 17 people who were at high risk for such diseases. Published in the Journal of Medicinal Food, the study found that chlorella supplements signiﬁcantly decreased risk by reducing body fat, lowering cholesterol, and lowering levels of blood sugar. Researchers observed that chlorella improved the way genes are activated, leading to healthier metabolism.
Immune Enhancement To investigate chlorella’s ability to enhance immunity, researchers in Virginia tested it on 21 patients undergoing treatment for brain tumors. The therapy is known to suppress immune function and, as a result, increase respiratory infections. The study, published in Phytotherapy Research, lasted two years and found that taking chlorella supplements kept immune function at near-normal levels and reduced respiratory and ﬂu-like infections. Researchers in Korea compared the eﬀects of chlorella and a placebo on immunity of 51 healthy people, during an 8-week period of supplementation. They found that taking 5 grams of chlorella per day enhanced natural killer cells and other markers of improved immune function.
Energy Improvement People who take chlorella often report increased energy. In studies, day-to-day energy levels in healthy people are diﬃcult to measure, but researchers have tested the eﬀects of chlorella on ﬁbromyalgia,
where symptoms include extreme fatigue, as well as pain. At Virginia Commonwealth University in Richmond, researchers gave chlorella to 18 people with ﬁbromyalgia for two months. Tests showed an average pain reduction of 22 percent—seven people in the study experienced overall improvement in multiple symptoms, six experienced no change, and ﬁve felt that their symptoms worsened. Researchers concluded: “The results of this pilot study suggest that dietary chlorella supplementation may help relieve the symptoms of ﬁbromyalgia in some patients.” Those in the study received daily supplements of 10 grams of Sun Chlorella tablets and 100 mL of a more concentrated liquid chlorella supplement, Wakasa Gold.
Reduced Blood Pressure Another study at Virginia Commonwealth University tested the same supplement regimen in a group of 24 people with moderately elevated blood pressure. Before taking the supplements, those in the study stopped taking blood pressure medications for four weeks. After two months of chlorella supplementation, 25 percent of participants reduced their blood pressure to healthy levels without medication. Among the others, blood pressure did not increase beyond their non-medicated levels. All of the participants felt that their overall health improved while taking chlorella.
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Healthy Conscious Living
True T r ue W Wellness ellness for All
• We work with and empower small family farmers in farmland. India cultivating regenerative organic farmland • We ethically purchase herbs from our farmers giving them the respect and dignity they deserve. • By purchasing ORGANIC INDIA products you are actively participating in our mission to create a healthy and sustainable global environment. EARTH SEER
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At the heart of ORGANIC INDIA is our commitment to be a living embodiment of love and consciousness in action.
11/15/16 12:41 PM
By Chris Kilham
turmeric & curcumin Boost your health with turmeric and curcumin, its active ingredient.
mong the estimated 50,000 plants used as medicines around the world, a few enjoy superstar status for their broad healing beneﬁts— one of these is the herb turmeric. Native to southern Asia, turmeric enjoys a long history of use for the treatment of arthritis, rheumatism, pain, allergies, asthma, sinusitis, coughs, and liver disorders. A large body of science shows that curcumin, a compound in turmeric root, possesses signiﬁcant healing properties and is chieﬂy responsible for the herb’s overall healing powers. Here is an overview of some of the research done on turmeric and curcumin and their health beneﬁts:
Arthritis and other types of pain One Indian double-blind clinical trial involving patients with rheumatoid arthritis found that oral doses of curcumin resulted in signiﬁcant improvement of morning stiﬀ ness, walking time, joint swelling, pain, and discomfort. Studies conducted at the Central Drug Research Institute in Lucknow, India, found that curcumin is an eﬀective, nonsteroidal anti-inﬂammatory, though it must be consumed in larger quantities than other anti-inﬂammatory drugs. Anecdotally, curcumin supplements are used and recommended by holistic
practitioners for all types of inﬂammation and pain—from foot and back pain to menstrual and muscle pain.
Respiratory relief Curcumin appears to oﬀer pulmonary beneﬁts as well. Patients with respiratory diseases who were treated with curcumin experienced varying degrees of relief from coughing, excessive sputum, and labored breathing. Some natural cold and ﬂu formulas also include curcumin to help ease coughs from viral and bacterial infections.
Liver health In rat studies, curcumin decreased liver cholesterol, increased fecal excretion of cholesterol, and lowered serum cholesterol. Rats fed curcumin had one-half to one-third the serum and liver cholesterol levels of rats not fed curcumin.
Brain and mood benefits Recent studies suggest that curcumin may also oﬀer signiﬁcant cognitive-enhancing and antidepressant beneﬁts. Other research on turmeric has shown that the spice helps deter Alzheimer’s disease. In fact, there is a lower incidence of Alzheimer’s in India (compared to the USA).
Cancer Although more research is needed, curcumin appears to be a possible anticancer agent. For example, in animal studies, curcumin inhibited the growth of ovarian cancer cells.
Topical benefits Researchers have found that applications of curcumin ointment on cancerous lesions reduced itching and pain in 90 percent of cases. Other studies showed
that curcumin accelerates the healing of both infected and uninfected wounds.
Find a High-Quality Supplement Curcumin is not well absorbed, and thus needs to be consumed in large quantities or taken in a superior extracted form. Some turmeric extracts add the pepper-derived agent piperine to increase absorption. In studies of various extracts, one curcumin extract, called BCM-95, demonstrated up to seven times better absorption than other turmeric extracts. Curamin, a product sold by EuroPharma, contains the BCM-95 version of curcumin. Whole turmeric root and concentrated curcumin demonstrate great safety, even at very high doses.
Bags Packing Tired of dark under-eye circles and bags? Let turmeric come to the rescue. This healing spice does wonders when it comes to diminishing dark circles and brightening the eye area. The recipe is simple: Make a paste of turmeric powder and water and apply under your eyes. Leave for about 15 minutes before washing oﬀ. For an extra anti-inﬂammatory boost, use pineapple juice in place of water when making the paste.
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maximize your microbiota Improve your digestion, ward oﬀ infections, and more with probiotics.
our gut is home to more than 100 trillion bacteria that perform a range of important functions— known collectively as the microbiome. These beneﬁcial bugs support digestion as well as vaginal and urinary tract health. Probiotics also promote the body’s overall immunity, support healthy liver function, and increase the absorption of nutrients. But their best-known role is the protection they oﬀer against harmful bacteria, fungi, and viruses. Probiotics produce organic compounds that increase the acidity in
your intestines. This helps to prevent the “bad” bugs from reproducing. Probiotics also produce bacteriocin— natural antibiotics that kill harmful microorganisms. The two most prevalent strains of beneﬁcial bacteria are Lactobacillus, which is found in the small intestine, and Biﬁdobacterium , which lives in the colon. Not only do these two types of bacteria favorably alter the microﬂora balance in the intestines, they also promote good digestion and may help ease the symptoms of chronic digestive disorders. Low
levels of these beneﬁcial bugs, on the other hand, have been linked to a number of common digestive disorders, including diarrhea, constipation, Crohn’s disease, and irritable bowel syndrome. Probiotics have also been shown to prevent, and even reverse, the adverse eﬀects of pathogens on intestinal barrier function. This friendly ﬂora produces organic compounds including lactic acid, hydrogen peroxide, and acetic acid that increase the acidity of the intestines, making it a very unwelcome environment for harmful pathogens.
11/29/16 9:54 AM
By Kim Erickson
Pick the Right Probiotic The latest research into the microbiome reveals that each group of bacteria has different species, and each species has different strains (the “code” at the end). Researchers are still studying which strains should be used for which health conditions, but a handful have been demonstrated to help with the following:
When you have . . .
Then take . . .
Here’s why and how . . .
a prescription for antibiotics
Lactobacillus rhamnosus GG and/or Saccharomyces boulardii
Prevents antibiotic-associated diarrhea. Take 10 billion CFU daily and continue for one to two weeks after you stop taking the antibiotic.
international travel plans
Saccharomyces boulardii and/or Bifidobacterium longum
Take during the weeks before your trip to prevent traveler’s diarrhea.
Lactobacillus bulgaricus, Lactobacillus acidophilus, and Streptococcus thermophilus
Take before ingesting dairy to help the gut digest and absorb lactose.
irritable bowel syndrome
Bifidobacterium infantis, Lactobacillus plantarum 299V, or Bifidobacterium bifidum
Helps regulate bowel activity and relieves bloating, pain, and gas.
impaired digestive immunity
Enterococcus faecalis TH10 or Bifidobacterium longum
Prevents pathogens from reproducing and modulates the digestive immune response.
a vaginal infection
Lactobacillus acidophilus, Lactobacillus rhamnosus GG, and Lactobacillus reuteri
Colonizes the vaginal environment and fights off unwelcome bacteria and yeast.
Lactobacillus acidophilus and Bifidobacterium animalis
Reduces duration and severity by enhancing the body’s production of antibodies.
How Much Do You Need? Research suggests that you need a minimum of 1 billion live bacteria, which are measured in Colony Forming Units or CFUs. For people with chronic digestive ailments, however, more is better. Emerging research suggests that taking up to 100 billion CFUs each day may beneﬁt those with a functional gastrointestinal condition like irritable bowel syndrome. For people taking antibiotics or those who suﬀer from Candida, inﬂammatory bowel disease (IBD), or frequent urinary tract infections, special “critical care” supplements containing up to 200 billion CFUs are available..
ERADICATE INDIGESTION Too often mealtime can end with a case of indigestion. Digestive enzymes to the rescue! How well do digestive enzymes work? A double-blind, crossover study conducted at the Minneapolis Veteran’s Affairs Medical Center found that taking enzymes along with a high-calorie, high-fat meal significantly reduced bloating, gas, and the feeling of fullness. Another randomized, placebo-controlled trial found that people with chronic dyspepsia who took a daily dose of enzymes after their two largest meals of the day had significantly less abdominal pain, distention, belching, diarrhea, or heartburn after just two weeks.
BEYOND DIGESTION Your gastrointestinal system is home to 70 percent of your immune system. Your gut is also connected to your brain and contains more nerve cells than you entire spinal cord. Sometimes known as the “second brain,” the digestive tract contains 95 percent of your body’s mood-regulating hormone serotonin. HEALTH & HAPPINESS
11/30/16 1:54 PM
brain trust Protect your brain against memory loss and Alzheimer’s disease.
s memory loss and decreased brain power inevitable as we age? Many people in their 40s, 50s, and beyond are told that it is—and that there’s nothing that can be done about it. Is that true? Of course not. Steps can be taken to not only stop memory loss, but also reverse it. Of course, many things other than aging alone can cause memory issues. These include depression, dementia (severe problems with memory and thinking, such as Alzheimer’s disease), side eﬀects of drugs, strokes, head injury, and alcoholism.
Best Diet for Brain Health There is considerable evidence that diets high in antioxidants such as vitamins C and E prevent age-related memory loss and other degenerative brain disorders. It’s important to eat a diet rich in green leafy vegetables; brightly colored vegetables; and ﬂavonoid-rich fruits such as citrus, berries, and cherries, while avoiding consumption of trans fatty acids, fried foods, processed meats, and junk foods. The goal should be to bathe the brain in “super nutrition,” as numerous studies have shown that brain function is directly related to nutritional status. High nutritional status equals higher mental function. Given the frequency of nutrient deﬁciency in the elderly population, it is likely that many cases of impaired mental function may have a nutritional cause. Blueberries and blueberry extracts are particularly helpful foods for brain health. In animal studies, researchers found that blueberries protect the brain from oxidative stress and memory loss. When older rats were given the human equivalent of 1 cup of blueberries per day, they demonstrated signiﬁcant improvements in both learning capacity and
motor skills, making them mentally equivalent to much younger rats. When the rats’ brains were examined, the brain cells of the rats given blueberries were found to communicate more eﬀectively than those of the other older rats that were not given blueberries. Also making news as a brainboosting food is celery. Celery and celery seed extract contain a compound, 3-n-butylphthalide (3nB), that has brain-health beneﬁts. In human and animal studies, 3nB signiﬁcantly improved learning deﬁcits, as well as long-term spatial memory. Researchers concluded that, “3nB shows promising preclinical potential as a multi-target drug for the prevention and/or treatment of Alzheimer’s disease.”
Supplements that Boost Brain Power In addition to diet, nutritional supplements are deﬁnitely important for your brain. In particular, a high- potency multiple vitamin and mineral formula and 1,000 mg of EPA and DHA (combined) from a quality ﬁsh oil should be considered foundational supplements for brain health. Research has clearly established that B-complex vitamins (particularly vitamin B12) and EPA and DHA can help prevent mental decline in older people with memory problems. An international team led by Oxford University has now found that having higher levels of these nutrients can actually give the brain a boost in people with mild cognitive impairment. Used for centuries throughout Asia as an immune-stimulating tonic, lion’s mane mushroom may also stimulate your brain. Recent studies have found that at least two compounds in the mushroom—hericenones and amylo-
ban—enhance cognition and memory by speeding myelination and by boosting the production of Nerve Growth Factor, which plays a role in the regeneration of neurons. Studies also suggest that lion’s mane can help improve depression and anxiety symptoms after several weeks of supplementation. The daily dosage for lion’s mane ranges from 500 mg to 3,000 mg. Use a 10:1 extract (30 percent polysaccharide content). Recent studies indicate that Coenzyme Q10 (CoQ10) levels are signiﬁcantly lower in the mitochondria in people with degenerative brain disorders. For general supplementation, use 100–200 mg daily of CoQ10 in a base of rice brain oil in a soft gel capsule. For improving memory, even better results are seen with CoQ10 if it is taken with pyrroloquinoline quinone (PQQ). This vitamin-like cofactor was shown to be essential in mammalian nutrition in 1994. It exerts a synergistic eﬀect with CoQ10 and it is vital for the function of mitochondria—the energy producing compartments of our cells. Like CoQ10, PQQ protects brain cells from damage. It has been shown to be memory restorative in animal and human studies, and its antioxidant activity is oﬀ the charts (about 5,000 times the eﬀect of vitamin C). The dosage for PQQ is 20 mg daily. Phosphatidylserine (PS) is a critical nutrient for anyone with Alzheimer’s, Parkinson’s, or impaired mental function. PS plays a major role in determining the integrity and ﬂuidity of brain cell membranes. Normally, the brain can manufacture suﬃcient levels of PS, but if there is a deﬁciency of folic acid and vitamin B12, or of essential fatty acids, the brain may not be able to make suﬃcient
11/30/16 1:55 PM
By Michael T. Murray, ND
amounts. Low levels of PS in the brain are associated with impaired mental function and depression in the elderly. Over a dozen double-blind studies have shown that phosphatidylserine can improve mental function, mood, and behavior in patients with degenerative brain disorders. The recommended dosage is 100 mg three times daily. Curcumin, the yellow pigment of turmeric, is showing incredible promise as a brain protector, including an ability to prevent Alzheimer’s disease. Residents of rural India, who eat large amounts of turmeric, have been shown to have the lowest incidence of Alzheimer’s disease in the world: 4.4 times lower than that of Americans. In addition, researchers have also demonstrated that curcumin is able to prevent the
development of Alzheimer’s brain lesions in mice speciﬁcally bred to develop the disease. And it may actually reverse the tangled mess of damaged brain cells that characterize Alzheimer’s disease. Of course, turmeric (which contains curcumin, the main component of Indian curries) can be liberally consumed in the diet, but taking a curcumin extract may prove to be very important in the battle against agerelated memory loss, as well as more serious conditions. UCLA is currently conducting research with a special, highly absorbable form of curcumin called Theracurmin. Dosage recommendation is 60 mg two to three times daily.
Herbal Approaches The herb Ginkgo biloba is a popular natural approach to boosting brain power. Use 60–120 mg of a standardized extract (24 percent ginkgo ﬂavone glycosides) one to two times daily. Do not take ginkgo with blood thinners. Traditionally used to enhance memory, learning, and concentration in Ayurvedic medicine, bacopa is another popular herbal brain booster. Emerging clinical evidence is validating its beneﬁts. In one study, 46 healthy volunteers (ages 18–60) were divided into treatment and placebo groups. Participants were given 300 mg daily of a bacopa extract. At the end of the 12-week study, there was a signiﬁcant improvement in verbal learning, memory, and information processing in the bacopa group as compared to the placebo group.
What is MCI? Mild cognitive impairment (MCI) is a newly recognized medical condition that involves the stage between normal, age-related cognitive decline and the more serious decline associated with dementia. People experiencing MCI can have problems with memory, language, thinking, and judgment that generally aren’t severe enough to cause signiﬁcant problems in their day-to-day lives and usual activities. MCI may increase the risk of developing Alzheimer’s disease or some form of dementia, but not everyone
with MCI gets dementia. Because MCI is a new diagnosis and aﬀects up to 42 percent of seniors, pharmaceutical companies have been busy formulating drugs to seize market share. Alzheimer’s medications known as “cognitive enhancers” are becoming popular for treating MCI; however, despite their popularity, the drugs have not been shown to provide any beneﬁt. Worse, these drugs have the potential to cause signiﬁcant side eﬀects. One such drug, tacrine (Cognex), has already been removed from the market. HEALTH & HAPPINESS
11/29/16 9:55 AM
By Cheryl Cromer
detoxify with aromatherapy Hit the refresh button on your health and mental outlook with the help of cleansing, energizing essential oils.
ome January 1st, everyone starts making New Year’s resolutions. Whether it’s losing weight, getting more sleep, or faithfully practicing yoga, many of us resolve to stick with our good intentions for the coming year. Discover how essential oils can help you realize these health goals—and also enrich your life in ways you may not have imagined. Incorporating aromatherapy into your detox plan lets you tap into the therapeutic cleansing properties of essential oils, banish post-holiday blues— and bloat—and get back on the road to wellness if you’ve took a hiatus from healthy eating over the holidays.
6 Essential Oils to Purify & Revitalize Your Body PEPPERMINT: Take a deep breath of
essential oil of peppermint (Mentha piperita) and let its menthol aroma open airways and revive a sleepy head. Detox beneﬁts: Helps detoxify the liver and strengthen the GI system. Peppermint tea is valued as a digestive, so have an afternoon cup to continue the detoxifying beneﬁts of your morning blend. JUNIPER BERRY: This herb (Juniperus communis) is an antibacterial powerhouse. With its crisp, clarifying scent, juniper is often mixed with eucalyptus to scent spa saunas and steam rooms to help purify the air and cleanse the lungs. Detox beneﬁts: Contains constituents that act as diuretics, helping ﬂush water from the kidneys and toxins from the skin. LEMON: The bright tartness of lemon can enliven a beverage, and it’s this astringent property that makes essential oil of lemon (Citrus limon) the perfect choice for wringing out excess water weight. Detox beneﬁts: Helps reduce inﬂammation and support the immune system. Squeeze a few drops of fresh juice into each glass of water to boost daily hydration.
Did You Know? Sage is a lovely addition to any blend for women—it mimics the estrogen our bodies produce, helping to balance emotions naturally.
GRAPEFRUIT: Like lemon, grapefruit
P.M. DETOX BLEND
(Citrus paradisi) is a tangy citrus. Detox beneﬁts: Helps expel unwanted toxins and combats microbes that can cause bloating, aiding in weight loss.
10 drops Fennel 18 drops Grapefruit 10 drops Sage
SAGE: Sage (Salvia oﬃcinalis) is an ancient
herb sacred to many Native Americans, who have used it for centuries. Detox beneﬁts: Often used in natural medicine to dissolve fat cells and battle cellulite. This essential oil is very strong, so just the smallest of doses is eﬀective.
Note: If you are pregnant or nursing, please check with your physician before using essential oils. Conduct a skin patch test prior to use. Also: Although these blends contain a small percentage of essential oils, they may interact with some medicine. Check with your doctor or pharmacist to be safe.
FENNEL: A licorice-like aroma signals the
presence of fennel (Foeniculum vulgare), which, like sage, ﬁghts fat and cellulite. Detox beneﬁts: You may recognize fennel as an ingredient in teas formulated for weight loss, as the herb can boost the metabolism and suppress the appetite. It is an anti-spasmodic, and acts on the digestive tract to quell nausea; as a diuretic, fennel helps reduce water retention. In short: It’s great for your gut!
How to Use the Oils A.M. DETOX BLEND
6 drops Peppermint 16 drops Juniper 18 drops Lemon
Do This Every Morning
for a great day
Essential oil of lemon has a sunny, uplifting scent that is said to clarify thought, according to Ayurvedic principles. Place a single drop in the middle of your forehead to help you start your day with purpose. It gives a new meaning to the words, “Rise and shine!”
11/30/16 1:56 PM
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11/15/16 12:40 PM
SLENDERIZING Forget following complicated diets! Sip your way slim with these sweet, satisfying blender creations. ❱ BY DANIELLA CHACE, MSc, CN photography by PORNCHAI MITTONGTARE food styling by LIESL MAGGIORE prop styling by KIM WONG
11/29/16 9:58 AM
If your resolution is to lose weight, here’s a simple way to kick-start weight loss and keep it going all year long. Simply whip up a nutrient-dense weight-loss smoothie each day. This little habit is easy enough to maintain throughout the year. By adding proven fat-reducing nutrients (found in abundance in smoothies) to your routine, you’ll infuse your body with compounds that improve metabolism, reduce water weight, and increase fat release. Is there a more delicious and satisfying way to support weight loss? I haven't found one. Beyond weight loss, smoothies also provide a little pick-me-up during the day. And by adding extra protein to any recipe, you can enjoy these creamy concoctions in place of a meal. Smoothies are especially eﬀective in the morning, providing a blast of nutrients to help start the day oﬀ right. Eating breakfast also helps you to maintain the weight you've lost. Studies have found that those who miss their morning meal are four times more likely to be obese.
thyme, holy basil, and peppermint. These ﬂavorful gems contain rosmarinic acid, a naturally occurring antioxidant that supports metabolism and reduces water weight. Basil, oregano, peppermint, rosemary, and thyme are also rich sources of ursolic acid.
TURMERIC. Curcumin, the active compound in turmeric, is an anti-inﬂammatory agent that helps the body excrete excess water weight. It also adds a tannic ﬂavor that tones down the sweetness of fruit in smoothies.
Secret ”Skinny“ Ingredients
production of fat-burning enzymes. For GREEN TEA. The active compound smoothies (and weight loss), avocados, in green tea—epigallocatechin gallate nuts, and seeds are good sources. (EGCG)—supports production of the horLiquid EFA products (ﬁsh and ﬂax mone noradrenaline, which increases fatAPPLES. Glutathione—a compound in oils) also work well in smoothies. burning and modulates fat absorpAnd consider adding conjugated apples—was found in studies to increase tion and metabolism. Brew up a Just 1 gram of EFAs per day linoleic acid (CLA) to your levels of antioxidant enzymes in the batch of green tea and keep it in increases the smoothies for its weight-loss blood. These enzymes protect the body the fridge to add to smoothies. production of beneﬁts. This omega-6 fatty from toxins that are linked to obesity. fat-burning enzymes. Apples also contain ursolic acid, which acid has been shown to help PROTEIN. Studies show increases muscle while reducing body fat. reduce fat, particularly around that increasing dietary protein the midsection. Look for products reduces both appetite and sugar that contain Tonalin CLA. HEALTHY FATS. Essential fatty cravings. Protein-packed foods are the best acids (EFAs) are healthful fats that we source of amino acids, which are vital for need for many diﬀerent processes in the HERBS. The top herbs for trimming metabolic function and weight loss. Three body. Just 1 gram of EFAs per day increases down are rosemary, oregano, sage, options for upping the protein content of any smoothie are hulled hemp seeds, chia seeds, and protein powder. Hemp and chia seeds are also a great source of omega-3 GIVE YOURSELF A (WEIGHT-LOSS) BOOST! fatty acids. Some common ingredients used in smoothies really Popular smoothie ingredients that contain weight-loss-supportive nutrients include:
can help you lose weight. Here are the a few of the best—along with how much to use: ❱ APPLES: ½–1 apple, with skin ❱ AVOCADO: ¼ avocado, peeled and pitted ❱ CULTURED FOODS: ½ cup ❱ CHIA SEEDS: 2 Tbs. ❱ HERBS: ¼ cup fresh leaves ❱ HULLED HEMP SEEDS: 2 Tbs. ❱ NUTS: 1 Tbs.
❱ PROBIOTIC SUPPLEMENTS: 1 tsp. powder (or according to label directions) ❱ TURMERIC: ¼–1 tsp. ❱ TONALIN CLA: 2 tsp.
PROBIOTICS. These healthy bacteria in our gut play a signiﬁcant role in metabolic function, helping enhance digestion and detoxiﬁcation, and supporting the metabolism of phytochemicals (plant nutrients). Researchers have discovered a correlation between higher levels of probiotics in the digestive tract and successful long-term weight loss. In addition to supplements, probiotics are found in yogurt, keﬁr, cultured coconut milk, and other fermented and cultured foods.
HEALTH & HAPPINESS
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SMO OOTHIES cont.
Holy Basil Elixir SERVES 1
This simple and delicious blend of fresh herbs and apples is the perfect daily afternoon smoothie for weight loss. Add ½ cup of ice if you like your smoothies cold and slushy. ½ cup unfiltered organic apple juice ¼ frozen banana ¼ cup fresh holy basil leaves
1 Tbs. chia seeds
This cocktail is sweet and sour with a light coconut taste. Pineapple’s sweet intensity pairs perfectly with the tartness of pomegranate seeds, which are rich in inﬂammation-busting polyphenols.
Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately. per serving: 139 cal; 2g prot; 3g total fat (<1g sat fat); 26g carb; 0mg chol; 5g sod; 5g ﬁber; 18g sugars
1 cup coconut water
¼ cup pomegranate seeds
½ cup ice
2 Tbs. chia seeds
½ cup pineapple Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately. per serving: 111 cal; 2g prot; 4g total fat (<1g sat fat); 19g carb; 0mg chol; 10g sod; 5g ﬁber; 11g sugars
Hestia’s Love Potion SERVES 2
Iced Coffee Whip
Named for the Greek goddess of the hearth, this smoothie gets its sweet ﬂavor from cherries and fresh carrot juice.
This smoothie is full of protein and tastes like a decadent frappé. For coﬀee, try Mount Hagen Organic Freeze-Dried Instant Coﬀee.
1 cup frozen sweet cherries
½ cup ice
½ cup carrot juice
1 tsp. lemon juice
2 Tbs. chia seeds
Combine all ingredients in a blender or food processor and blend until smooth. Drink immediately. per serving: 114 cal; 3g prot; 3g total fat (<1g sat fat); 19g carb; 0mg chol; 39g sod; 5g ﬁber; 9g sugars
½ cup hemp milk
2 Medjool dates
½ cup ice
1 Tbs. instant coffee
2 Tbs. protein powder Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately. per serving: 226 cal; 13g prot; 2g total fat (<1g sat fat); 43g carb; 0mg chol; 191g sod; 4g ﬁber; 35g sugars
11/29/16 9:59 AM
Wild Blue Juice
Either wild blueberries or huckleberries can be used in this tangy, slightly sweet and refreshing smoothie. Dense antioxidant polyphenols give this blender drink its rich purple color.
This luscious smoothie is fragrant and earthy.
½ cup frozen wild blueberries ½ cup ice ½ cup blueberry nectar 1 Tbs. chia seeds
Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately.
½ cup carrot juice
½ cup ice
½ cup frozen wild blueberries
2 Tbs. hulled hemp seeds
per serving: 188 cal; 8g prot; 8g total fat (1g sat fat); 20g carb; 0mg chol; 77g sod; 3g ﬁber; 6g sugars
Combine all ingredients in a blender or food processor and blend until smooth. Drink immediately. per serving: 146 cal; 2g prot; 3g total fat (<1g sat fat); 28g carb; 0mg chol; 11g sod; 7g ﬁber; 18g sugars
Superfood Smoothie Mix
Made with seven potent organic superfoods, this unique blend of superfruits and nuts is a powerful source of daily nutrition.
Featuring eight plant-based supplements in one simple shake, this great-tasting mix is also sugar free and easy to digest.
Soy Protein Isolate
Raw Organic Superfood Smoothie Mix
This pure powder contains no yeast, wheat, corn, preservatives, or artiﬁcial colors or ﬂavors. Plus, it’s certiﬁed GMO-free.
Delicious and packed with nutrients, this raw smoothie mix oﬀers a quick and easy way to jump start your day!
HEALTH & HAPPINESS
11/30/16 2:09 PM
Diet and Exercise
➎ SURPRISING SECRETS TO HEALTHY WEIGHT LOSS. ➺ BY ISAAC ELIAZ, MD, LAc, MS
o you ever wonder why some people, no matter how hard they try, just can’t seem to achieve their healthy weight goals? It doesn’t matter what diet and exercise program they follow or how diligent they are—the weight just doesn’t budge. Or worse, they add more fat, rather than burning it. What’s going on? For some people, a wholesome diet and regular exercise can help them reach their weight goals in good time. But for many others, there’s more to the story. The truth is that healthy weight loss often requires an indepth look at issues such as hormone balance, stress, digestive and mitochondrial eﬃciency, inﬂammation, and other factors that play roles in determining how the body metabolizes and utilizes fat. These issues are best assessed with an integrative practitioner who can recommend the right protocol for each person’s individual health goals. To start, however, there are simple ways to support overall health that can also go a long way toward balancing the scales.
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Chronic, low-grade inﬂammation damages cells, organs, and tissues, leading to loss of function, immune dysregulation, and a host of other problems. Chronic inﬂammation is also a major culprit in weight gain, mainly because it leads to insulin resistance, which causes the body to store glucose as fat, instead of getting it into our
cells for energy. This is a key issue with the development of metabolic syndrome, diabetes, and obesity. One of the most eﬀective ways to ﬁght inﬂammation is with diet. Certain foods are shown to drive inﬂammation— mainly sugars and processed foods, but also dairy and some grains, including wheat and other gluten-containing grains. On the other hand, foods such
as green vegetables, low-glycemic (low-sugar) fruits, certain botanicals, and other supplements oﬀer targeted nutrients that help control inﬂammatory processes. In general, a lowglycemic diet emphasizing unprocessed foods, organic meats and produce, and healthy fats can help reduce inﬂammation and support overall vitality. In addition, the supplement Modiﬁed Citrus Pectin (MCP),
which is derived from citrus peels, is a powerful antiinﬂammatory agent shown in research to support numerous critical areas of health. MCP works by controlling the rogue protein galectin-3, a key driver of chronic inﬂammation and ﬁbrosis (uncontrolled scar tissue build-up) leading to organ failure and chronic disease, including heart disease and obesity.
HEALTH & HAPPINESS
11/29/16 10:00 AM
Diet and Exercise cont.
Probiotics play key roles in digestion by helping break down food, eliminate waste, improve the lining of the digestive tract, and more. They control inﬂammation, support immunity, and keep harmful bacteria at bay, while producing numerous enzymes and nutrients we need for digestion and overall health. Emerging research over the last few years shows probiotics also play key roles in healthy weight management, inﬂuencing how our bodies store and utilize fat. One probiotic species in particular, Lactobacillus gasseri, is shown to reduce visceral fat (the dangerous fat around your midsection), by up to 9 percent after three months.
Ongoing stress raises inﬂammatory proteins in the body, reduces immune function, and impacts metabolism, among other negative eﬀects. Cortisol, one of the primary stress hormones, raises blood sugar levels and can inhibit insulin production, causing the body to store glucose as fat and increasing the risks of metabolic syndrome and type 2 diabetes. One of the most eﬀective ways to reduce stress is daily meditation practice. Even just 10 minutes a day can oﬀer clinically signiﬁcant beneﬁts for numerous areas of health. While there are countless styles of meditation practice, one of the most profound is the ancient Tibetan practice of Shamatha meditation. Shamatha is Sanskrit for “calm abiding.” The technique
involves focusing the breath on a speciﬁc object and letting go of all other thoughts, as attention is consistently trained on the process of breathing. Find a quiet, comfortable place to sit, and pick a small object such as a pebble to place on the ground in front of you. Focus your eyes and your breathing on the object. As thoughts inevitably arise, simply acknowledge and then release, letting them slip away with each out-breath. When your mind wanders, gently bring your attention back to your breathing, visualizing each inhalation and exhalation going to and from the object.
Poor sleep habits (such as a lack of sleep or sleeping dur-
duction of melatonin, a powerful anti-inﬂammatory hormone that inﬂuences our circadian rhythms and supports key areas of health including metabolism and weight.
EMBRACE HEALTHY FATS
Of all the food groups, fats are the most commonly misunderstood. We’re taught to believe that our obesity problems and related conditions come from eating fats. As a result, many people avoid any kind of oils or fats in their weight management programs. However, the truth is that in moderation, fats are crucial to numerous areas of health and can help the body reduce unhealthy weight. They just have to be the right kind.
Cortisol, one of the primary stress hormones, can inhibit insulin production, causing the body to store glucose as fat. ing the day, with lights on, or right after eating a huge meal or drinking too much alcohol) can raise the risks of chronic disease, including diabetes and obesity. Disrupted sleep patterns interfere with our natural biological clocks, or circadian rhythms, which in turn aﬀect hormone balance, immunity, repair processes, and much more. So what can we do to promote better sleep? One important recommendation is to avoid bright lights and electronics a few hours before bed, and be sure to sleep in total darkness. These measures allow the pineal gland to optimize pro-
Monounsaturated fats (MUFAs): These fats are generally liquid at room temperature, and can be found in many common oils such as ﬂax, sesame, olive, sunﬂower, and others, at various ratios along with polyunsaturated fats and saturated fats. Some studies suggest that consuming foods with MUFAs can support healthy cholesterol, balance insulin, and control blood glucose. Polyunsaturated fats (PUFAs): These are found mostly in vegetable or grain oils as well as ﬁsh oils. They demonstrate beneﬁts similar to MUFAs, and essential fatty acids such as omega-3 and -6 fats also fall into this
category. They’re obtained from foods such as ﬂax seeds, chia seeds, ﬁsh oil, and other sources. However, a balanced ratio of omega-3 and omega-6 is critical for preventing chronic illness. Modern diets are laden with omega-6 (abundant in commercial vegetable oils) and deﬁcient in omega-3s—a dangerous ratio that can lead to chronic inﬂammation, free radical and oxidative damage, and related conditions. A good solution is to supplement with additional omega-3 oils to balance this ratio. Some nutritionists even recommend a completely balanced 1:1 ratio of omega-3 and -6 fats to address inﬂammation, cardiovascular health, and more. Tans fats: The worst fats are trans fats and their newest relatives, “interesteriﬁed” fats. These industrial fats are created from a chemical process designed to give oils and processed foods a longer shelf life. Trans fats should be avoided completely, as they fuel inﬂammation and interfere with numerous body functions. Plus, the body doesn’t recognize them and has a diﬃcult time processing and eliminating them. As a result, these harmful substances build up and contribute to weight gain, unhealthy LDL cholesterol levels, and arterial plaque. These fundamental wellness practices have positive ripple eﬀects across all areas of our health, including weight, vitality, and even overall sense of well-being, oﬀering greater energy and momentum that can help keep us moving forward with a healthy weight-management program.
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WEIGHT-LOSS SUPPORTERS 9 supplements that can assist in a sensible approach to weight loss White kidney bean extract. Made
from the white kidney bean pod native to Central and South America, Phaseolus vulgaris (white kidney bean extract) is a common ingredient in starch-blocking supplements. It’s thought to work by inhibiting amylase, the body’s starchdigesting enzyme responsible for the breakdown of carbs. It may also act as an appetite suppressant. In one study, women who took 445 mg before starchy meals lost signiﬁcantly more weight and showed a greater reduction in fat mass and waist-hip-thigh circumference than those who took a placebo.
Bitter orange. Derived from the bitter orange tree native to Africa and Asia, bitter orange contains synephrine, a compound with many of the same metabolic eﬀects as ephedra, but not as likely to cause the increases in heart rate and blood pressure associated with ephedra. In one study, people who took a supplement containing bitter orange showed signiﬁcantly greater losses of body fat and increases in metabolic rate than control groups.
products, especially beef and dairy. Several studies have found that taking 1,700–3,400 mg of CLA per day improves muscle-to-fat ratio, regulates cholesterol levels, and maintains insulin sensitivity, which helps balance blood sugar.
Chromium and Vanadium. The
trace mineral chromium can help reduce sugar cravings for most people, usually within a week. Take 200–300 mcg every morning. Chromium works because it helps insulin get glucose into your cells where sugar can produce energy, not love handles. Look for products that combine chromium with other helpful ingredients, such as vanadium, a trace mineral known to help tame sugar cravings.
Green tea extract. A compound
in green tea known as EGCG may play a role in weight loss by increasing metabolism, decreasing fat absorption, and promoting fat oxidation. One review of 14 clinical trials found that green tea supplements reduced body weight more than placebo.
HGH. Human growth hormone (HGH)
Green coﬀee bean extract (GCE).
Made from green, unroasted coﬀee beans, this extract is high in polyphenolic antioxidants known as chlorogenic acids (CGAs). CGAs have been shown in several studies to inhibit fat accumulation, modulate glucose metabolism, and lower body weight. In one study, people who consumed 700–1,050 mgs per day lost 16 pounds in six weeks.
Garcinia cambogia. This extract
comes from a tropical fruit native to Southeast Asia that’s traditionally used in Ayurvedic medicine to activate digestion and make meals more satisfying. Its active ingredient is hydroxycitric acid, or HCA, which some research suggests may promote weight loss, lower appetite by increasing serotonin levels, reduce belly fat, and inhibit enzymes the body uses to make fat from carbohydrates.
Conjugated linoleic acid (CLA).
A type of polyunsaturated fat that boosts weight loss and helps reduce body fat, CLA is found primarily in animal
is naturally produced by the pituitary gland, and regulates sugar and fat metabolism. However, production declines with age. In 1999, a study in the New England Journal of Medicine concluded that injections of HGH could result in fat loss and muscle gain. In 2012, a supplement featuring a special combination of amino acids (SeroVital-hgh) was shown in a double-blind study to stimulate the body’s natural production of HGH. The study showed HGH levels increased by more than six times—and resulted in signiﬁcant improvements in metabolism and endurance in both men and women.
Fiber. Fiber not only makes you feel fuller, but also helps to keep blood sugar levels steady. A study published in Annals of Internal Medicine showed that participants who simply made a point to eat 30 grams of ﬁber a day—without making any other changes to their diets—lost weight (an average of ﬁve pounds), lowered blood pressure, and improved insulin response after 12 months.
Bone Broth Protein
These breakthrough low-carb, low-sugar protein powders have all the health beneﬁts of homemade bone broth in a convenient, easy-to-mix form.
Garden of Life Sport
Organic Plant-Based Recovery Bounce back from exercise with this potent vegan, gluten- and dairy-free protein powder.
Pea Protein Peas are a highly bioavailable source of protein with no major allergens, which makes pea protein an ideal source of postworkout nutrition.
Feel lighter and more energetic, thanks to this combination of detoxifying herbs that work together to eliminate toxins and reduce bloating.
Organic W hey Protein With almost 20 grams of protein per serving, this delicious Dark Chocolate Cocoa-ﬂavored powder is more than just a sinfully sweet temptation.
HEALTH & HAPPINESS
11/30/16 2:11 PM
By Sherrie Strausfogel
winter hair repair Give your hair a little extra TLC this winter to keep it soft and healthy.
ealthy hair is thick, bouncy, and shiny. It feels soft and ﬂexible, and is easy to style. Here are some tips to keep your hair looking its best this winter.
Tip No. 1: Don’t overdo it For starters, avoid over-shampooing, over-processing, and over-styling. If your hair feels dry or coarse, a weekly shampoo may be all you need. If you have ﬁner, oilier hair, you will likely need to wash it more often.
Tip No. 2: Care about color
with leave-in conditioners designed to minimize heat damage.
Tip No. 4: Focus on keratin Hair is made of keratin, a type of protein. Eating protein provides your body with the amino acids it needs to produce stronger hair. Omega-3 rich proteins such as salmon and omegaenriched eggs help strengthen hair. And now you also supplement with keratin, in powder or capsule form.
Tip No. 5: Check your iron
If you color your hair, be vigilant about conditioning—weekly deep-conditioning treatments help coat strands and ﬁll in any damaged spots in hairs’ cuticles. And daily conditioning helps keep your hair smooth and shiny.
Low levels of iron can lead to anemia, one of the most common causes of thinning hair in otherwise healthy women. Red meat, dark meat poultry, clams, cocoa, molasses, pumpkin and sesame seeds, lentils, and cooked spinach are all good sources of iron.
Tip No. 3: Let it air dry
Tip No. 6: Take Biotin
Heat can dry out your hair, weaken cuticles, and make hair prone to breakage, so try ditching the styling tools a few days each week and letting your hair dry naturally. If you absolutely can’t live without your hair dryer or curling iron, turn the heat down to the lowest setting and protect your hair
Biotin can also be helpful for treating thinning hair. You may need as much as 10,000 mcg daily to see results.
Tip No. 7: Boost Zinc Finally, zinc is essential for keratin production, and low levels of zinc can
100% Pure Smooth + Manageable Jojoba Oil Shampoo and Conditioner Perfect for frizzed, frustrated, blown-out, color-treated, and overworked hair, this sulfate-free shampoo and conditioner is the ideal hair strengthening product for men and women.
An overall treatment for hair, skin, and scalp, pure jojoba oil can help prevent ﬂakiness, moisturize without leaving an oily residue, and eﬀectively cleanse clogged pores.
lead to ﬁner, sparser, weaker hair. In addition to a daily multi, pumpkin seeds, peanuts, cashews, dark chocolate, and oysters are all good sources of zinc.
What Your Hair
Says About Your Skin
Have dry skin? Poor calcium metabolism could be to blame. According to British nutritionist Patrick Holford, author of The Low GI Diet Cookbook, “If you are not processing calcium well, it will get dumped in certain tissues, including the skin. And calcium is a drying mineral (think chalk), so excess in the skin will dry it out.” Holford recommends getting a hair analysis test that can assess your mineral status.
Tea Tree Shampoo & Conditioner Wake up your senses with a naturally refreshing and invigorating burst of tea tree and peppermint. Not only does this shampoo and conditioner pairing really wake you up in the shower, but it leaves hair soft, shiny, manageable, and thoroughly clean.
11/30/16 2:11 PM
7/5/16 9:17 AM
off the shelf
By Emily A. Kane, ND, LAc
magnesium The shocking reasons you may not be getting enough of this vital mineral—and how to change that.
fter potassium, magnesium is the most concentrated intracellular mineral. About 60 percent of the magnesium in the body is found in bone, 26 percent in muscle, and the rest in the organs and blood. Although calcium supplementation gets all the headlines, magnesium deﬁciency is more likely to be a problem than calcium deﬁciency. Magnesium is critical to almost all enzymatic functions in the body. It is involved in energy production, protein formation, cell replication, and muscle relaxation. And it is essential in the biochemical cycle that converts sugar to ATP (adenosine triphosphate, which is the “fuel” or energy for human cells). Magnesium is also hugely important in muscles and arteries. Magnesium and calcium work together to promote smooth muscle relaxation (magnesium) and contraction (calcium). Because magnesium acts as a natural calcium channel blocker, supplementation to at least the minimal daily requirement of about 500 mg can help reduce blood pressure (vascular resistance) and promote more eﬃcient heart function. Many cardiovascular problems can be helped with adequate magnesium supplementation. It is well established that people who die from heart attacks have lower heart magnesium levels than people of the same age dying from other causes. Intravenous magnesium therapy is widely used in Europe to reduce the damage from a heart attack. Because magnesium can improve energy production within the heart and dilate the coronary arteries (promoting improved oxygen ﬂow to the heart muscle), adequate magnesium can protect against angina, arrhythmias, enlarged heart,
congestive heart failure, hypertension, intermittent claudication, mitral valve prolapse, and stroke. Magnesium is also well-documented to aid many other common health problems, including ﬁbromyalgia, glaucoma, hearing loss, hypoglycemia, kidney stones, migraines, osteoporosis, PMS, and menstrual cramps. The only occasionally unwanted side eﬀect of magnesium is that, as a muscle relaxant, it will sometimes cause a loose stool, which simply means your body can’t absorb the whole dose you took. Try taking two divided doses of 250 mg each. Most forms of magnesium are well absorbed, although magnesium oxide is not the best form. Better forms include magnesium aspartate, citrate, glycinate, or malate. It is best to take magnesium in the evening, when it can act as a light relaxant and promote good sleep. Look for a multivitamin or mineral that contains equal amounts of magnesium and calcium. If you can’t ﬁnd one, take additional magnesium at bedtime. If you take a supplement that contains, say, 500 mg of calcium and 200 mg of magnesium, hardly any of the magnesium will be
taken up, because absorption will be blocked by the calcium. Finland may serve as an example of the perils of a high-calcium/lowmagnesium diet, which is prevalent in this northern country. Published research shows that the average Finn ingests 1,300 mg of calcium daily (possibly the highest in the world), and yet Finland is plagued with an exceptionally high death rate from cardiovascular diseases. Japan, with the lowest heart disease rate of modernized countries, has a roughly 1-to-1 calcium/ magnesium dietary ratio. For most people, about 6 mg of magnesium per kilogram of body weight is necessary to ensure optimal magnesium status. On ﬁnal note: magnesium levels are not routinely measured in standard lab tests. One reason for this is that by the time magnesium shows up as deﬁcient in the bloodstream, symptoms would most certainly have appeared— magnesium is that critical for heart and other organ function. To evaluate your magnesium status, the best test is a red blood cell magnesium test, which assesses the reserves of magnesium in the body.
Magnesium is a naturally occurring mineral that is important for many systems in the body, especially the muscles and nerves. Bluebonnet’s Magnesium Citrate provides 400 mg of magnesium from chelated magnesium citrate in easy-toswallow caplets for maximum assimilation and absorption.
Magnesium malate is a compound of magnesium and malic acid— a type of alpha-hydroxy acid found in foods. This compound aids in proper muscle function‚ cardiovascular health‚ and energy production, and may even help support the detoxiﬁcation of aluminum in the brain.
11/30/16 2:12 PM
It’s Time to Relax & Restore! Dr. Formulated whole food magnesium Relax & Restore powder is a delicious, ﬁzzy drink to help calm and relax you for a better night’s sleep, while restoring your body’s optimal magnesium levels.† Relax & Restore features the ﬁrst-ever whole food magnesium made with our ﬁnest U.S.A. grown organic peas, as well as, live probiotics— 1 billion CFU—to support healthy digestion and regularity.†
DAVID PERLMUTTER, M.D.
Board Certiﬁed Neurologist, #1 New York Times Best-Selling Author & Fellow of the American College of Nutrition
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.
11/15/16 1:39 PM
By Vera Tweed
Vitamin D Essentials Regardless of where you live—in a hot, sunny climate or further north— it’s quite possible that you aren’t getting enough of the sunshine vitamin. It’s estimated that 80 percent of Americans are deﬁcient in vitamin D. To test your knowledge of this essential nutrient, take our quiz. 1. The safe upper limit for daily amounts of vitamin D supplements is: a) 1,000 IU b) 2,000 IU c) 3,000 IU d) 4,000 IU e) 5,000 IU 2. Which of these ﬁsh contains the most vitamin D in a typical serving? a) Sardines (2, canned) b) Tuna (3 oz., canned) c) Sockeye salmon (3 oz.) 3. Vitamin D supplements are best absorbed when taken with food that contains: a) Protein b) Fat c) Carbohydrates 4. Vitamin D is necessary for the absorption of which mineral? a) Magnesium b) Potassium c) Calcium 5. Sunscreen blocks UV rays if the SPF is high enough. How high does it need to be? a) SPF 8 b) SPF 15 c) SPF 20 d) SPF 30 6. It’s possible to produce vitamin D if sun is shining on you through a window. a) True b) False
7. It’s impossible to get enough vitamin D from the sun in northern climates. a) True b) False 8. Which of these conditions can be relieved or improved with adequate vitamin D? a) High blood pressure b) Diabetes risk c) Chronic pain d) High blood pressure and diabetes risk e) All the above
9. If you don’t get a sunburn or tan, you aren’t getting enough sun to make vitamin D. a) True b) False
Get the App The dminder app can estimate how much vitamin D you’re getting from food and sun exposure, and uses your phone’s GPS to calculate your optimum sun time anywhere in the world. Get it from app stores or check it out at dminder.ontometrics.com.
Answers 1. d) The Institute of Medicine, at the National Academy of Sciences, recommends an upper limit of 4,000 IU daily, but some deﬁcient individuals may need more, based on blood tests. Nutritionally-oriented health practitioners often recommend taking 1,000–2,000 IU daily. 2. c) Salmon contains 447 IU; tuna contains 154 IU, and sardines contain 46 IU. 3. b) Fatty food increases absorption. 4. c) Calcium. Without suﬃcient vitamin D, bones can become brittle, thin, or misshapen. 5. a) UV rays are blocked with SPF 8 or higher sunscreen, if it is applied properly and often enough. 6. b) UVB rays, which produce vitamin D, do not penetrate glass. 7. b) With enough sun exposure during spring, summer, and fall, it’s possible to produce enough vitamin D for the whole year, because the vitamin is stored in the liver and fat. This is true even in far-north climates. However, most people don’t get enough sun exposure to meet their vitamin D requirements. 8. e) Adequate vitamin D can reduce high blood pressure, reduce risk of diabetes, and provide some relief from chronic pain. It can also reduce risk for heart disease, osteoporosis, rheumatoid arthritis, and some cancers. 9. b) To make vitamin D from sun exposure, it isn’t necessary to stay out long enough to get a burn or tan.
11/29/16 10:06 AM
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10/25/16 2:21 PM
gratifying greens These traditional favorites provide a healthy start to the New Year.
f you’ve ever spent New Year's Day in the South, you know that nothing starts the year oﬀ right like a “mess o’ greens." For good fortune, you simply must have black-eyed peas and greens on the ﬁrst day of the year. Actually, you’ll get a lot more than good luck from your New Year's greens. The cruciferous veggies usually found in the stewpot are a concentrated source of good health as well. Collards, kale, and mustard greens—the classic triumvirate—provide a plenitude of protection against a host of ills.
Did You Know…? … greens were growing wild in Asia and the Mediterranean before recorded history? … during the Middle Ages, kale was one of the most common vegetables across all of Europe? … in Brazil, a juice made from collards is favored as a remedy for gout and bronchitis? … on Halloween in Ireland, the traditional dish called colcannon is made with mashed potatoes and kale? … mustard greens are used to remove dangerous heavy metals from soil in hazardous waste sites? … an old superstition in the South holds that hanging a collard leaf over the door will ward oﬀ evil spirits?
Powerful Protection The array of antioxidants found in these three greens is staggering—well over 45 and counting. They contribute to a reduction in oxidative stress and chronic inﬂammation, two factors that can lead to cataracts, heart disease, cancer, and other maladies. These same compounds also help lower cholesterol by binding the bile acids in the intestines to allow them to pass safely out of the body. And by contributing to both phases of the body’s detox process, they help provide protection against numerous environmental stresses. Even if you live in cold northern climes and have never whiled away a muggy Southern afternoon on the porch, it’s time to get yourself a mess o’ greens. Here are a few tips to get you started: Choose greens that are bright and crisp, with no yellow or brown spots, and no discolored edges or small holes. Colors should be vibrant—yellow leaves means they’re long past fresh and have lost much of their nutritive value. If you can, select smaller leaves rather than larger, because they’re sweeter and less bitter.
11/29/16 10:54 AM
By Neil Zevnik
Let the leaves sit a few minutes after you chop them; this helps release beneﬁcial compounds and ampliﬁes the greens' nutritional value. Cooking accomplishes the same thing—cooked greens have a far denser nutritional proﬁle than raw ones. Store greens in a resealable plastic bag with most of the air squeezed out. Keep them in the coldest part of the fridge for no more than a few days.
Mess o’ Slow-Cooked Greens SERVES 4
This traditional Southern dish is perfect with a roast chicken and mashed potatoes. 2
cups organic low-sodium chicken broth
bunches fresh greens (collard, kale, mustard), stems removed and coarsely chopped
Spicy Kale & Pinto Bean Soup
whole cloves garlic, peeled
spring onions, cut into one-inch pieces
A tasty treat that makes a perfect light supper paired with a crunchy green salad and a whole wheat baguette.
smoked ham hock, or 1 smoked turkey drumstick
½ tsp. coarsely ground black pepper 1. Bring broth to a boil in large, heavy pot. Add remaining ingredients, and return to a boil. Reduce heat to low, and barely simmer, stirring occasionally, about 1 ½ hours. 2. Remove ham hock, and shred meat, discarding skin, fat, and bones. Return meat to pot. Crush garlic with fork, and stir pot thoroughly. Serve hot. per 1 tbs serving: 160 cal; 13g prot; 5g total fat (2g sat fat); 19g carb; 19mg chol; 138mg sod; 11g ﬁber; 2g sugars
2 Tbs. canola oil
6 cups organic vegetarian broth
1 small brown onion, chopped
2 bunches kale, stemmed and chopped
½ tsp. ancho chili powder
2 15-oz. cans organic pinto beans, drained and rinsed
3 cloves garlic, peeled and minced 1 tsp. chopped red jalapeño
¼ cup chopped fresh cilantro leaves
1. Heat oil in large heavy-bottomed saucepan over medium heat. Add onions and chile powder, and cook until onions are barely translucent, stirring often, about 5 minutes. 2. Add garlic and jalapeño, and cook 1 minute more. Add broth, and bring to a boil. Add kale and pinto beans, and return to a boil. Reduce heat, and keep at a high simmer until kale is wilted and cooked through, 8–10 minutes. 3. Remove from heat, stir in cilantro, and serve immediately. per serving: 344 cal; 16g prot; 8g total fat (1g sat fat); 55g carb; 0mg chol; 428mg sod; 17g ﬁber; 7g sugars
Protein & Greens
Green Superfood is packed with nourishing, cleansing, and potent superfoods, alkalizing greens, antioxidant-rich fruits, and support herbs.
Shown here in delicious Tropical ﬂavor, Vega Protein & Greens gives you a convenient protein boost you can take on-the-go or as part of a healthy breakfast.
HEALTH & HAPPINESS
11/30/16 2:13 PM
the fit foodie
by Lisa Turner
eating for immunity 7 immune-boosting snacks under 75 calories.
ou’ve heard the phrase “feed a cold.” It turns out the opposite may be true: Moderately restricting calories can enhance immune-system activity. In one study, a group of men and women who were overweight lowered their caloric intake by 10–30 percent for six months. Researchers found that those who followed the calorie-restricted diet had improved immune-system parameters, including increased T-cell proliferation, compared to a control group. Want to eat your way to a healthier winter? Try these low-cal foods that feed your immune system—not your cold. 1. Brazil nuts are one of the best food sources of selenium, an antioxidant that improves immune response. In one study, a daily Brazil nut was more eﬀective than supplements in increasing selenium levels. Try: Two Brazil nuts chopped and sprinkled on a cup of steamed broccoli ﬂorets. 2. Grapefruit contains hesperidin, an antioxidant that has been shown to repair immune function and lower inﬂammation. Try: Half a grapefruit drizzled with honey.
4Kids Complete Cold ’n Flu Fight ﬂu naturally with this homeopathic formula for kids. Free of stimulant side eﬀects, it helps relieve symptoms of body aches and headaches, cough and congestion, fever and chills, and sore throat.
3. Spinach is packed with vitamin E, and studies show that vitamin E deﬁciency can impair immune response. Try: 2 cups of chopped spinach tossed with balsamic vinegar and sliced strawberries.
Spinach Salad with Blackberry Vinaigrette SERVES 4
4. Oysters are the best food source of zinc. Studies show that even a mild zinc deﬁciency suppresses immune function. Try: Three small oysters with a dash of inﬂammation-busting hot sauce.
2 small ruby grapefruits 2 Tbs. blackberry fruit spread or preserves ¼ cup unreﬁned avocado oil 8 cups loosely packed baby spinach leaves ½ cup blackberries 1 small avocado, peeled and cubed ⅓ cup toasted macadamia nuts
5. Pumpkins contain alpha-carotene and beta-carotene, which the body converts into immune-boosting vitamin A. Try: 1 cup steamed pumpkin, mixed with cinnamon and nutmeg and drizzled with honey.
1. Peel grapefruits, completely removing white pith. Cut between membranes to release segments, holding over medium bowl to catch juice. Set grapefruit sections aside. Squeeze membranes over bowl to extract remaining juice. Discard membranes.
6. Okra supports production of glutathione, an immune-supportive antioxidant. Try: 1 cup of cooked okra drizzled with olive oil and sprinkled with turmeric. 7. Brussels sprouts are high in cysteine, an amino acid that promotes white blood cell activity. Try: 1 cup of thinly sliced Brussels sprouts sautéed in 1 tsp. of olive oil and sprinkled with smoked paprika.
2. Whisk jam into grapefruit juice until well blended. Slowly drizzle in avocado oil, and whisk until creamy and smooth. Season with salt and pepper. 3. In medium bowl, combine spinach, grapefruit sections, blackberries, and avocado cubes. Drizzle with dressing, sprinkle with macadamia nuts, toss, and serve. per serving: 363 cal; 4g pro; 27g total fat (4g sat fat); 30g carb; 0mg chol; 80mg sod; 8g ﬁber; 14g sugars
Power to Sleep PM
Bursting with sunshine-y citrus deliciousness, this “Super Orange” drink mix is packed with immune-boosting nutrients.
This raw, wholefoods formula boasts a synergistic blend of B vitamins, herbal extracts, and ashwagandha to help boost energy and promote mental clarity.
This formula utilizes natural ingredients that encourage relaxation and replenish nutrients that help the body cope with stress to help you relax.
11/30/16 2:14 PM
BE HAPPY YOU TOOK YOUR ESTER-C® The only vitamin-C that offers 24-hour immune support*
Eat healthy, get your rest—and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there to deliver 24-hour immune support and potent antioxidant activity.* So now, more than ever, trust your immune health to Ester-C®… Nothing else works like it.*
The Better Vitamin C.
, Ester-C and The Better Vitamin C are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
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Learn more at AmericanHealthUS.com ©2016 American Health Inc.
10/25/16 2:15 PM
The exclusive line of BioPerine® enhanced formulas in fast-acting Liquid Soft-Gels For over 20 years, Irwin Naturals® has offered a wide variety of outstanding, quality products that address a broad spectrum of health needs.* Our extensive line uses a Liquid Soft-Gel delivery system that provides optimum advantages over hard-to-digest tablets and capsules.* Plus, our signature BioPerine Complex enhances the bioavailability and absorption of many nutrients.* Check out some of the latest additions to our family of products below! To view the full product line from our amazing health-conscious brand, including new product innovations, check us out at www.IrwinNaturals.com and put yourself on the path to a happier, healthier you!*
is a registered trademark of Sabinsa Corporation. These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Our private label products are free from artificial colors, flavors, and preservatives; and they are taste tested by our own Team Members. What’s more, we make a donation of 10% from each private label product we sell back into the communities we serve. Look for this logo every time you shop and feel good knowing that you’re giving back to your community.
Where to ﬁnd the great products featured in this issue: COLORADO 3960 Broadway Street Boulder, CO 80304 (303) 444-0215 Hours: 7am –9pm
FLORIDA 9184 Wiles Road Coral Springs, FL 33067 (954) 603-9139 Hours: 7am –10pm
FLORIDA 11750 E Colonial Drive Orlando, FL 32817 (321) 354-1435 Hours: 7am –11pm
GEORGIA 5501 Abercorn Street Savannah, GA 31405 (352) 530-0782 Hours: 7am – 10pm
KENTUCKY 1030 S Broadway Lexington, KY 40504 (859) 687-7708 Hours: 7am –10pm
MISSOURI 111 South Providence Road Columbia, MO 65203 (573) 442-2128 Hours: 7am –10pm
MONTANA 1603 Grand Avenue Billings, MT 59102 (406) 256-7311 Hours: 7am –10pm
COLORADO 695 South Broadway Boulder, CO 80305 (303) 218-4875 Hours: 7am –10pm
FLORIDA 1459 NW 23rd Avenue Gainesville, FL 32609 (352) 240-6440 Hours: 7am –11pm
FLORIDA 1964 W Tennessee Street Tallahassee, FL 32304 (850) 273-7961 Hours: 7am–11pm
INDIANA 2424 South Walnut Street Bloomington, IN 47401 (812) 822-1081 Hours: 7am –11pm
KENTUCKY 200 N. Hurstbourne Parkway Louisville, KY 40222 (502) 883-4781 Hours: 7am –10pm
MISSOURI 15830 Fountain Plaza Drive Ellisville, MO 63011 (636) 220-1223 Hours: 7am –10pm
OHIO 2770 North High Street Columbus, OH 43202 (614) 447-0258 Hours: 7am –11pm
COLORADO 700 Ken Pratt Boulevard Longmont, CO 80501 (303) 827-3684 Hours: 7am –10pm
FLORIDA 3815 Tamiami Trail East Naples, FL 34112 (239) 330-3012 Hours: 7am –10pm
FLORIDA (COMING SOON!) 7700 Peters Road Plantation, FL 33324
IOWA 1668 Sycamore Street Iowa City, IA 52240 (319) 359-1902 Hours: 7am –10pm
MICHIGAN 1919 S. Industrial Highway Ann Arbor, MI 65203 (734)368-9137 Hours: 7am –10pm
MISSOURI 9530 Manchester Road Rock Hill, MO 63119 (314) 942-8190 Hours: 7am –10pm
WYOMING 974 West Broadway Jackson Hole, WY 83001 (307) 264-1633 Hours: 7am –10pm
VALID 12/28/16 - 2/1/17. 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.
11/29/16 10:09 AM
Published on Jan 6, 2017
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