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Essential Oils that Stop FOOD CRAVINGS /// GALLSTONES? Healing Foods & Remedies to Try

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Did you know that 77 percent of us regularly experience physical symptoms caused by stress? Stress increases heart disease by 40 percent, raises the risk of stroke by 50 percent, and causes 44 percent of people to lose sleep. Is it any wonder, then, that an estimated 75 percent of doctor visits are the result of stressrelated ailments? No more, we say! Beat back stress with these Bs: Buckle up. On the blood-sugar roller coaster? Whenever your blood sugar levels change too rapidly, your adrenal glands release cortisol for regulation, leaving you feeling angry, annoyed, or afraid. So do yourself a favor and kick the sugar habit. Bed down. Get 7–9 hours of sleep per night for body and brain recovery, or you’re apt to become less patient and more easily agitated, which can, in turn, increase stress (go figure). Bliss out. Stress can cause B-vitamin deficiency, which interferes with energy and healthy cell maintenance. If you’re feeling the crunch, take a deep breath (ahh), smile (you’re wonderful), and LOL (laugh out loud).

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March 2017

FEATURES 16 Spring Detox Plan The transition from winter to spring offers an ideal opportunity to clear out waste—from your home and your body. This simple, 3-step cleansing regimen, developed by holistic health expert Isaac Eliaz, MD, can help you flush out toxins, boost energy, and maybe even lose weight.

20 Build a Better Brain Want to improve your ability to multitask, enhance your memory, and possibly even stave off Alzheimer’s disease? The experts agree that these foundational supplements are a great place to start. Plus, a look at nootropics—natural brain boosters that are making waves in the supplement world.

departments NEWS BITES

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REAL RADIANCE

The latest word from the world of natural health.

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SUPPLEMENT SAVVY

HEALING BOTANICALS

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How St. John’s wort can help alleviate depression and more.

NATURAL REMEDY

Meyer lemons can brighten up any dish—and may even put the squeeze on your body’s toxic buildup.

QUIZ WHIZ

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How much do you really know about the calories in your food? Take our quiz and find out.

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Our comprehensive guide to B vitamins.

EXPERT’S TAKE

26

PEAK SEASON

The benefits of—and differences between—nutritional and brewer’s yeasts.

24

The best supplements for teenage acne.

FIT FOODIE

30

Want to eat more vegetables and whole grains? Here are some simple ways to avoid potential digestive issues.

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Natural solutions for gallstones.

KNOW AROMATHERAPY

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Essential oils to help quell food cravings and overeating.

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OFF THE SHELF

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news bites

Probiotics Reduce Belly Fat

ashwagandha RELIEVES KNEE PAIN An Ayurvedic herb known for its ability to counteract the negative effects of stress, ashwagandha can also relieve knee pain, according to a study published in the Journal of Ayurvedic and Integrative Medicine. Researchers tested two different dosages and a placebo among a group of 60 men and women with an average age of 58. After 12 weeks, those taking 250 mg of ashwagandha, in the form of a patented extract (Sensoril), experienced the greatest relief from knee discomfort and pain, without side effects. Sensoril is an ingredient found in different brands of ashwagandha supplements.

A Brazilian study has found that probiotic supplements can increase the loss of belly fat when taken with a healthy diet designed to promote weight loss. Of 43 overweight women in the study, 22 were given probiotic supplements, and the rest a placebo. All were given dietary recommendations for weight loss. After 8 weeks, x-ray type scans and other measurements showed that those taking probiotics lost more belly fat, had smaller waists, and had higher levels of antioxidant enzymes. The study was published in the journal Obesity.

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

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245

Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Cindy Schofield Ad Manager 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Business Development Kim Erickson 702.219.6118

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Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Andrew W. Clurman Executive Chairman Efrem Zimbalist III Chief Financial Officer Michael Henry Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz

HEALTH & HAPPINESS. Vol. 3, No. 3 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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supplement savvy

By Vera Tweed

nutritional and brewer’s yeasts: what’s the difference? Looking for a healthy source of B vitamins, protein, fiber, and minerals that doesn’t come from animals? Nutritional yeast and brewer’s yeast are versatile foods—some would say superfoods—that fit the bill.

B

oth nutritional and brewer’s yeasts are a type of fungus. So, like mushrooms, they’re neither plant nor animal. Both are good sources of B vitamins, necessary for efficient metabolism of food and to help us withstand stress, as well as minerals, protein, and fiber. Although either one can be taken as a supplement in pills, flakes and powders are most popular forms, adding a nutritional boost when mixed in juices, smoothies, dressings, sauces, or soups, or sprinkled on salads, cooked vegetables, popcorn, or just about any other food. Nutritional yeast is especially popular as a vegan substitute for grated cheese, such as Parmesan. Both types of yeast are inactive, meaning they won’t make bread rise or generate a yeast overgrowth in your body. And both are the same species of yeast, Saccharomyces cerevisiae. But in other ways, they differ. The taste of nutritional yeast is milder, with a nutty, cheesy flavor. Brewer’s yeast is a bit bitter, although the bitterness is reduced in some products. The concentration of vitamins and minerals differs among products, and the yeasts are cultivated on different media.

Did You Know? Nutritional yeast is inactive, meaning it won’t make bread rise or cause yeast overgrowth in the body.

How Nutritional Yeasts Are Grown Brewer’s yeast is traditionally a byproduct of the beer-making process, in which case it’s cultivated on malted barley or other grains, which produces some bitterness. However, some brewer’s yeasts are “primary grown,” meaning that they are cultivated specifically for use as a dietary supplement, and may be grown on the same types of media as nutritional yeast. Nutritional yeast is never a brewery byproduct, and is typically grown on molasses from either sugar beets or cane sugar. Much of the sugar beet harvest in the United States is genetically modified, but nutritional yeasts grown on non-GMO versions are available, and some are organic.

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B Vitamins and Other Nutrients Both types of yeast contain similar amounts of protein, fiber, and a very small amount of fat—around 7 grams of protein, 4 grams of fiber, and 1 gram of fat in a 60-calorie serving. Brewer’s yeast naturally contains chromium, whereas nutritional yeast does not. In other ways, the exact concentration of B vitamins and minerals varies from one product to another. Although the yeasts naturally contain all the B vitamins, additional amounts are sometimes added, in which case B vitamins are listed as separate ingredients on the label.

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healing botanicals

By Jack Challem

a saintly herb St. John’s wort can alleviate depression, help detoxify the liver, reduce scarring, and more.

T

his venerable herb is best known for easing feelings of depression. However, it has many other benefits, such as in wound healing and the prevention of scars, relieving symptoms of premenstrual syndrome and hot flashes, and enhancing liver detoxification. HOW IT WORKS: The herb likely works through a variety of mechanisms because of the chemical complexity of the herb’s constituents. St. John’s wort may relieve depression by improving serotonin and dopamine levels in the brain. Its rich content of antioxidants is also important for the brain, as well as more generalized healing. The herb activates some liver enzymes, enhancing the breakdown of pharmaceutical drugs and toxins. HEALTH BENEFITS: St. John’s wort has striking diverse health benefits for the following:

Depression This herb is well-documented for its benefits in treating mild-to-moderate depression. Many studies have found that it works just as well as—and often better than—prescription antidepressant drugs. Another benefit: it is far less likely to cause side effects, such as weight gain or erectile dysfunction. Try 300 milligrams of the standardized extract three times daily (adding up to a total of 900 milligrams daily). The benefits and safety of St. John’s wort extends to children with depression. In a European study, doctors treated 74 children with depression, anxiety, and other mild psychiatric symptoms. Dosages ranged from 300 to 1,800

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milligrams daily for four to six weeks. After just two weeks, three out of four children had better moods, and after six weeks all of them did, according to the researchers.

Severe Depression The use of St. John’s wort in the most severe forms of depression has been controversial, as has any medication, for that matter. But a recent analysis of data from 29 studies, including 5,500 people, found that St. John’s wort was more effective than placebos and generally equivalent to pharmaceutical drugs in the treatment of major depression, the most serious type. The beneficial amount used in the studies was 1,800 milligrams daily, taken in three 600 milligram doses.

Healing A 2010 study published in The Journal of Alternative and Complementary Medicine found that applying a lotion containing St. John’s wort sped healing and reduced scarring in women who had just undergone a Cesarean section.

Premenstrual Syndrome

pharmaceutical drugs and toxins. In general, that’s good—but it can reduce the effectiveness of some medications. GLEANINGS: Studies have found that St. John’s wort works at least as well as common prescription depression drugs, such as Prozac, Zoloft, and Paxil. It sometimes works even better, and without as many side effects. HEADS UP: St. John’s wort speeds the breakdown of some drugs, including oral contraceptives, benzodiazepines, digitalis, warfarin, and certain cancer chemotherapeutic drugs—rendering them less effective. WHAT YOU SHOULD TAKE: When shopping, look for a standardized formula, whether in capsules, tablets, or tinctures. Standardization means the product has been prepared with consistent amounts of the key constituents from batch to batch, usually three percent hyperforin or 0.3 percent hypericin. If you take capsules or tablets, try approximately 300 milligrams three times daily. If you opt for a tincture, follow label directions.

A study of 19 women conducted in England found that St. John’s wort reduced PMS symptoms—including anxiety, depression, and nervous tension. Two-thirds of the women had their PMS symptoms reduced by more than half.

Liver Detoxification St. John’s wort increases the activity of the liver’s CYP3A4 and CYP2C9 enzymes, which are involved in breaking down

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natural remedy

By Jack Challem

“b” savvy Use this comprehensive guide to B-complex vitamins to improve all areas of your health, from better mood to a stronger heart. Starting with the Basics The B-complex consists of 11 related nutrients that play key roles in our health. For example, you need vitamin B1 to break down carbohydrates, B3 to maintain normal cholesterol levels, B6 for calm moods, B12 to stay mentally sharp, and folic acid to maintain healthy gene activity.

Their Health Benefits The B vitamins play essential and profound roles in health, including: Gene regulation. We need only about 1/70,000 of an ounce of folic acid each day to maintain health. Yet the body uses this tiny amount to synthesize new genes and cells during periods of growth and healing. Folic acid helps repair damaged genes, which slows the aging process, and is needed to make chemical compounds that regulate gene activity, such as by suppressing cancer-promoting genes. Cardiovascular disease. Low levels of folic acid (and sometimes low B6 and B12 levels) lead to increases in blood levels of homocysteine, a chemical that damages blood vessel walls and sets the stage for cholesterol deposits. Researchers at the University of Southern California gave subjects high-dose B-complex vitamins or placebos daily for three years. Those taking the vitamins had significantly less thickening of their blood vessel walls, according to an article in Stroke. Mood. Several B vitamins have direct effects on mood and perception. For example, vitamin B1 supplements improve overall mood; high doses of vitamin B3 (in combination with vitamin C) have been

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minuria (protein in urine) in people with type 2 diabetes.

used to treat schizophrenia. Vitamin B6 is needed to make serotonin, a neurotransmitter with antidepressant benefits.

Cognitive function. Approximately one-third of seniors suffer from atrophic gastritis, a condition that interferes with vitamin B12 absorption. Studies have found that vitamin B12 deficiency can mimic Alzheimer’s disease and other types of dementia. In these cases, taking vitamin B12 can restore cognitive function. Other B-complex vitamins, including niacin and folic acid, may be helpful in combination with vitamin B12.

Macular degeneration. Researchers reported in the February 2009 issue of Archives of Internal Medicine that supplemental B-complex vitamins led to a 35 percent lower incidence risk of age-related macular degeneration in women over the course of seven years. Blood sugar. Biotin and vitamin B1 stand out for their roles in maintaining normal blood sugar levels. Your body needs biotin to make insulin, a hormone that controls blood sugar levels. In addition, biotin regulates genes involved in the metabolism of glucose, amino acids, and fatty acids. Large amounts of biotin can lower triglyceride levels, and a combination of biotin and chromium picolinate has been shown to lower blood sugar levels. Vitamin B1 (100 mg, three times daily) has been shown to lower levels of microalbu-

Did you know? Large amounts of vitamin B2 will turn urine a bright yellow color, but the effect is harmless. Large amounts of vitamin B6, especially if taken late at night, may stimulate vivid dream activity. Dosage guidelines: Take a B-complex supplement with at least 20–50 mg of the major B vitamins, such as B1, B2, B3, B5, B6, and 500 mcg of vitamin B12.

Easier-to-Absorb Bs Key B vitamins—B12, B6, and folic acid—must be converted into active forms in your body, and not everyone does this efficiently. In fact, there is a genetic mutation that prevents certain people from making these conversions in the case of B12 and folic acid. Read product labels carefully—the form used should be listed next to each vitamin. VITAMIN

STANDARD FORM

ACTIVE FORM

B12

Cobalamin

Methylcobalamin

B6

Pyridoxine hydrochloride

Pyridoxal 5’ phosphate (P-5-P); this form may be blended with other forms of B6

Folic acid

Folic acid

5-MTHF folate

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expert’s take

gallstones: healing foods and remedies Is surgery always necessary?

A

ccording to the National Institutes of Health, as many as 20 million Americans have gallstones—even if they don’t know it. In fact, many people never experience symptoms or discomfort from gallstones, which can be as small as a grain of sand or as big as a golf ball. Sometimes, however, gallstones can trigger severe pain and other symptoms, and gallbladder removal is the treatment of choice in conventional medicine. There’s no question that this surgery is necessary in many cases. When a patient’s gallbladder is infected or severely inflamed, removal is a matter of life and death. But in other cases, gallbladder surgery may not solve the problem—and may even be a mistake. Studies show that gallstone symptoms, which can include abdominal pain, nausea, indigestion, bloating, and gas, don’t always disappear after surgery, although pain usually decreases significantly. One study, published in The British Journal of Surgery, found that 34 percent of patients still had some abdominal pain one year after their gallbladders were removed. And in other research from the British National Health Service, scientists found that some people without gallbladders still experienced diarrhea and bloating after eating fatty foods.

How Your Gallbladder Works Medically considered non-essential— meaning we can live without it—the gallbladder is a holding tank for bile, a fluid made by the liver to break down fats in your digestive system. When you eat fat, the gallbladder contracts and releases bile

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through ducts that lead to the small intestine. There, bile breaks down fat so that you can absorb nutrients, such as the fat-soluble vitamins A, D, E, and K. If the gallbladder is missing, the liver continues to make bile; but without the gallbladder’s reservoir, the liver may not be able to keep up with demand and fat digestion may become impaired. With or without a gallbladder, symptoms of insufficient bile include: k Cravings for fried or fatty foods k Not feeling satisfied after eating k Craving sugar after a meal k Itchy skin and eyes k Dry eyes k Hives k Sneezing k Bloating k Indigestion k Burping k Belching k Headaches, especially pain in the right temple or on the right side of the head k Pain or tension in the right fingers, hand, neck, or shoulder, or below the ribs on the right side

What Causes Gallstones? “Gallstones really develop from a deficiency of bile,” says Alexandria, Va.–based Eric Berg, DC (drberg.com), author of The 7 Principles of Fat Burning. In addition to breaking down fat in food, bile also breaks down cholesterol and other substances that can accumulate into stones. Most often, says Berg, a bile deficiency is caused by one or more of the following: Stress: It raises levels of the hormone cortisol, which can deplete bile, says Berg.

This is why abdominal bloating is typically worse late in the day and subsides overnight, while we sleep, he says. Switching to a vegan diet: Saturated fat, not plentiful in a vegan diet, is one of the key triggers of bile production. In cultures that have been predominantly vegan for many generations, however, the body has adapted, says Berg. High estrogen levels: According to Berg, birth control pills, hormone replacement therapy, pregnancy, or high intake of unfermented soy foods can cause estrogen to rise and thereby contribute to bile deficiency. Low stomach acid: Because stomach acid activates bile production, low levels (due to taking antacids, for example) inhibit it, says Berg. Processed foods: Preservatives and other toxic food additives, combined with a lack of detoxifying fresh vegetables, burden the liver and impair its ability to produce bile, says Berg.

If You Have Gallstones . . . Berg’s clinical experience with thousands of patients shows that these steps help enhance bile production, relieve gallstone symptoms, and may also help to gradually dissolve gallstones, especially small ones.

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Before or at the start of every meal, take a supplement of bile salts, which are made from purified ox bile. If you’re vegetarian or vegan, there are no plant

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By Vera Tweed

sources of bile salts, but taking a concentrated beet powder supplement can enhance your internal bile production.

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Take supplements of stone root, an herb that helps to dissolve stones and is available in pills, tinctures, and tea form.

If bile salts don’t resolve your symptoms, you’re most likely deficient in stomach acid, says Berg, who explains that stomach acid tells the liver to produce bile—with or without a gallbladder. Restore stomach acid by taking betaine hydrochloride (abbreviated betaine HCI or HCL), available in enzyme formulas.

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If Your Gallbladder Has Been Removed . . .

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Follow the same steps above for those with gallbladders, but omit stone root and instead take a bile salt supplement before breakfast and then again before lunch and dinner if you have bloating or other symptoms. Once symptoms resolve, you can cut back by taking bile salt only before breakfast.

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Eat some saturated fat, because it signals the liver to produce bile. Eggs, grass-fed meat, fatty fish, and coconut oil are good sources.

Eat seven cups of vegetables daily— half greens and half brightly colored (see “Best Veggie Choices,” below right).

5

Try to avoid the following foods because they are thought to aggravate gallbladder conditions: k Nuts, nut butters, and peanuts k Large, heavy, fatty meals k Calcium carbonate, because it

reduces stomach acid

For gallbladder health, Berg suggests eating as much as seven cups of vegetables daily, half greens and half brightly colored.

A Common Myth “If you are overweight and have gallstones, your doctor will typically tell you to lose weight,” says Berg, but this is faulty reasoning. Studies show that overweight people are more likely to have gallstones, but that doesn’t mean the excess weight causes the stones. More likely, says Berg, a lack of bile production contributes to weight gain, because it interferes with healthy digestion and nutrient absorption, and makes you crave fried or sugary foods. If you have gallstones, weight loss can aggravate the condition, because excess fat comes out through the liver and bile ducts. Therefore, taking bile salts is especially important during weight loss and can help prevent gallstone problems.

Best Veggie Choices Whether you have a gallbladder or not, says Berg, greens improve the liver’s ability to make bile by enhancing detoxification—and a liver that is less burdened with toxins works more efficiently. Greens also help to make bile thinner, which allows bile to flow more easily and also lowers the risk of gallstones. (Although rare, stones can still form in the liver and lodge in ducts even when the gallbladder has been removed.) Veggies that are particularly good at enhancing bile production include radishes, beets, beet tops, kale, broccoli, cabbage, and Brussels sprouts.

HEALTH & HAPPINESS

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2/3/17 3:21 PM


know aromatherapy

aromatherapy for food cravings Instead of reaching for sweets or other unhealthy foods, use essential oils to quell your cravings and stop emotional overeating.

I

t’s just about now that those New Year’s resolutions to eat clean and drop a few pounds start to wane. What with winter weather blues and comfort food, even the best intentions can falter when the siren song of justbaked cookies beckons. Essential oil aromatherapy offers a host of effective therapies, including balancing moodiness and easing insomnia. And although we all know effective weight control must include some combo of diet and exercise, aromatherapy can combat the stress associated with the battle of the bulge, and be an enjoyable component to a lifestyle that focuses on clean eating and healthy fitness. When you’re tired or stressed, you are more likely to reach for unhealthy snacks. Smelling certain essential oils found to curb appetite and provoke alertness and

How to Safely

energy in the brain can help thwart those cravings and also help you to think more clearly. In addition, some essential oils work with the body’s endocrine system to still hunger pangs and give the metabolism a little boost. Here are our favorite essential oils for weight loss:

Citrus Oils for Cravings & Moodiness Bergamot (Citrus bergamia), or Italian orange essential oil: Known for its spicy citrus note, bergamot help alleviate depression, and may help if emotional eating is undermining your clean eating

Enjoy Essential Oils

You don’t have to ingest essential oils to benefit from their therapeutic value. Instead, safely enjoy them as aromatics or topical applications. Even the purest of organic oils can be toxic to the system if swallowed. Although these blends contain a small percentage of essential oils, they may interact with some medicines. If you are pregnant or nursing, or take prescription medications, please check with your physician prior to using essential oils. Conduct a skin patch test prior to use.

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program. Studies report that bergamot reduces the production of the stress hormone cortisol, which has also been linked to the inability to drop stubborn belly fat. Diff use the essential oil during particularly stressful times to help you avoid mindless nibbling. Grapefruit (Citrus paradisi): Other studies have discovered that this essential oil not only provides a mood lift with its sweet, crisp aroma, it also contains a natural organic compound, nootkatone, that acts to control the metabolism. Simply inhaling this bright citrus oil can halt food cravings and give you a burst of energy. Lemon (Citrus limon): This is also a mood brightener. Just think of the zest of citrus and it makes sense—who doesn’t perk up after a refreshing glass of OJ or a squeeze of tart lemon in cool spring water? Two constituents in lemon essential oil pack a powerful punch to fat cells while also easing pain in achy muscles. Add a few drops to your sports balm to relieve muscles sore from exercise.

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By Cheryl Cromer

Juniper & Cypress for Water Retention Woodsy juniper (Juniperus communis) and cypress (Cupressus sempervirens): These are purifying essential oils that offer diuretic benefits to help flush water weight. Combine with grapefruit for an uplifting aromatic massage blend that also helps break down cellulite.

Rosemary & Peppermint to Boost Metabolism Rosemary (Rosmarinus officinalis) and Peppermint (Mentha piperita): These savory culinary herbs enhance flavors and elevate low moods, but their essential oils are also powerful metabolism boosters. One scientific study reports that peppermint goes a step further to lower hunger levels when inhaled every two hours.

DIY Fat-Fighting Aromatherapy Blends Spice Oils for Blood Sugar Balance Cinnamon (Cinnamomum zeylanicum) and ginger (Zingiber officinale): These two essential oils help reduce inflammation and regulate blood sugar, both of which are vital to successful weight loss. These oils also add warmth to massage blends for a comforting, balancing quality. Any of these essential oils can be effective in suppressing appetite. Simply open your favorite and breathe deeply when the urge to overeat occurs. Or combine several for a supportive blend for your diffuser, such as our AppetiteSuppressing Diffusion blend (right).

AppetiteSuppressing Diffusion ◗ 8 drops

bergamot ◗ 5 drops

grapefruit ◗ 2 drops ginger

Fight Fat Massage Blend I ◗ 5 drops

grapefruit ◗ 5 drops

lemon ◗ 5 drops

cypress

Cellulite Buster Massage Blend

Fight Fat Massage Blend II

◗ 7 drops

◗ 5 drops

grapefruit

rosemary

◗ 5 drops

◗ 5 drops ginger ◗ 3 drops

cypress ◗ 3 drops

cinnamon

juniper

◗ 2 drops peppermint

For best results with massage blends, mix essential oils in 1 oz. carrier oil, such as sweet almond or jojoba, and massage into affected areas such as stomach, hips, and thighs for 20–30 minutes. Do not bathe or wash off oils for an hour or two after application.

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2/1/17 11:55 AM


SPRING A 3-step plan to flush away toxins and revitalize your body. ➺ BY ISAAC ELIAZ, MD, LAC, MS

PLAN he transition from winter to spring offers an ideal opportunity to clear out waste—whether you’re cleaning house or removing pollutants from the body. During cold weather, metabolic waste and toxins tend to accumulate in joints, organs, and tissues. This snowdrift of buildup comes from a perfect storm of sedentary winter routines, exposure to viruses, overindulgence in rich foods, and holiday stress. Add to this the steady stream of environmental pollutants and industrial chemicals that we’re exposed to regularly, and we could really use some in-depth detox support as soon as the frost starts to thaw. By following the right steps for total-body cleansing, we can align ourselves with seasonal transitions and clear the pathways for vitality to spring forth.

T

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Step 1:

Re-energize Your Diet Food may be the most important medicine you have. The right foods can detoxify and heal your body, increase vitality, and add years to your life. The wrong foods are more like illicit drugs: highly addictive and dangerous. One major advantage of a spring cleanse is that it can help reset your diet. When blood glucose and insulin levels are balanced by eating nutrient-dense, low-glycemic (i.e., low-sugar) foods, unhealthy cravings often vanish. Plus, the increased energy and sense of well-being that can result from healthy eating become key motivators to stick with the program. A detoxifying diet serves as the foundation for a cleanse. Some tips: ❋ First, eliminate foods that increase your toxic load. I recommend eliminating animal protein from your diet during a cleanse, but if that’s not practical, then use a small amount of organic, pasture-raised meats and avoid dairy products. ❋ Eliminate inflammatory foods and beverages— mainly processed foods, refined foods, sugars and other sweeteners, cooked oil and trans fats, excess salt, alcohol, caffeine, and preservatives. ❋ Emphasize organic food to avoid pesticides and GMOs. ❋ Eat more fiber as well as organic fruits and vegetables, and vegetable-based proteins. Green leafy and cruciferous vegetables are high in nutrition and detoxifying agents such as sulfur compounds and chlorophyll. ❋ Soak and sprout grains, legumes, and nuts for better digestibility, less acidity, and higher nutritional content. ❋ Don’t forget your friendly flora. Every week it seems that a new study outlines the importance of beneficial bacteria for health. Healthy populations of good bacteria aid detoxification and keep harmful microbes at bay, among other benefits. Probioticrich, cultured foods help maintain natural flora. Good choices: sauerkraut, kimchi, and natto. ❋ Stay hydrated. Drink at least 64 oz. of fluids—mainly filtered water, herbal teas, and low-sodium, homemade broths. Avoid carbonated beverages; they can interfere with digestion. Fruit juice is also off the list since it can spike blood sugar and thus trigger inflammation.

Fruit juice is off the list since it can spike blood sugar and thus trigger inflammation.

HEALTH & HAPPINESS

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2/1/17 11:57 AM


SPRING DETOX PLAN cont.

Step 2:

Bind Toxins in the Body One concern with many detox programs is that they are positioned as a quick fix. But detox is not a quick process, and trying to speed it up can cause problems, aka, a “detox crisis.” Some experts claim such a crisis is a sign the program is working. However, the reality is that people can become weak from the oxidative stress that occurs with methods like extended fasting or harsh detox formulas, which often cause toxins to be released from tissues too quickly. The body doesn’t have a chance to process these toxins, and they get redistributed. In the meantime, you may experience symptoms such as headaches, fatigue, and congestion as the body struggles to manage the sudden increase in circulating toxins. On the other hand, if the burden of toxins being released into our circulation is managed properly, you can achieve a more thorough cleanse with little to no side effects. My recommendation: After adopting a cleansing diet for a week or so, the next step is to help cleanse the blood and digestive tract with compounds that bind and safely eliminate toxins. This strategy helps to clear the way for a more in-depth detox of organs and tissues. It’s kind of like sweeping out surface debris before doing a deeper cleaning. Here’s what you do:

❋ Add supplements that support cleansing. There are

several gentle supplements that can support this preliminary cleansing process. Two that I suggest: Modified citrus pectin (MCP) from citrus peels and alginates from seaweed: These ingredients can bind to and remove toxic metals, environmental toxins, and even radioactive isotopes from the circulatory system and digestive tract without removing essential minerals. MCP has also been shown to be a powerful anti-inflammatory agent that supports tissue health and fights cancer. Medicinal mushrooms: Mesima, reishi, chaga, and turkey tail mushrooms comprise another class of beneficial supplements for detoxification. They act much like sponges that help mop up pathogens and toxins. And they also support repair and restoration. Medicinal mushrooms and MCP are key detox agents that help bind toxins in the circulatory system, digestive tract, and other areas, and safely eliminate them through the urinary tract and bowels. This helps to prepare the body for deeper detoxification using botanicals and nutrients that enhance the detox functions of the liver, kidneys, skin, and other organs of elimination.

Mushrooms act like sponges to mop up pathogens and toxins, and they support repair and restoration.

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Step 3:

Enhance Detoxifying Organs and Functions After you’ve incorporated a cleansing diet and natural binding agents to help clear out toxins, you’re ready to add targeted detox ingredients that encourage more in-depth detoxification. Some people proceed to this step after just a few days; for others, it may take a few weeks or longer. It depends on your health, toxic burden, and other factors. Here’s what I recommend: ❋ Use herbs such as milk thistle, dandelion, astragalus, artichoke, burdock, and ginkgo, as well as alpha-lipoic acid, N-acetyl cysteine (NAC), and other compounds that support and enhance detox capacity. Choose a cleansing and detox formula that incorporates at least some of these nutrients. By stimulating and optimizing the detox functions of the liver, kidneys, skin, GI tract, lungs, and other organs, these nutrients allow for a deeper, more thorough removal of toxins. They also support antioxidant activity to help combat the oxidative stress that can occur during detoxification. ❋ Exercise. Another way to promote detox is to exercise regularly, which is essential in removing toxins and bringing oxygen and nutrients to tissues. ❋ Stress relief is also an important and often overlooked aspect of detoxification that can reduce inflammation and toxic body burden. Meditation and mind-body practices like yoga can be excellent adjuncts to a detox program. In today’s world, detox is important—but it doesn’t have to be complicated. With these simple steps, you can safely and effectively remove toxins, prevent their accumulation, and boost health and vitality.

Garden of Life

Wild Rose Herbal D-Tox Kit When combined with the recommended diet, the Wild Rose Herbal D-Tox Program helps promote a healthy balance between assimilation and elimination.

Himalaya

LiverCare Powder Formulated to support detoxification and liver cell regeneration in a convenient powder form, LiverCare helps maintain healthy liver enzyme counts while promoting protein metabolism.

Jarrow Formulas

Milk Thistle Standardized to contain 80% total milk thistle seed flavonoids, collectively known as silymarin, this potent extract supports liver function by raising protective glutathione levels.

Lily of the Desert

Aloe Herbal Detox Formula Aloe vera contains more than 200 biologically active components, including essential amino acids, vitamins, minerals, and enzymes, that help keep the body healthy.

MRM

Liver X Formulated to support optimal liver health, especially during times of stress or detoxification, each capsule supplies clinically proven nutrients, including Ayurvedic extracts and potent antioxidants.

NOW

Easy Cleanse This unique combination of herbal extracts and nutrients serves as a simple way to assist in the elimination of the waste by-products of metabolism, as well as toxins from everyday environmental exposures.

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2/3/17 3:23 PM


BUILD A

BETTER BRAIN Want to improve your ability to multitask, enhance memory, and possibly even stave off dementia? These three supplements are key, say brain health experts. ➺ BY DANIEL G. AMEN, MD, AND TANA AMEN, BSN, RN

M

ark Hyman, MD, in his book The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First, may have said it best. He wrote that if people “eat wild, fresh, organic, local, non-genetically modified food grown in virgin mineral- and nutrient-rich soils that has not been transported across vast distances and stored for months before being eaten … and work and live outside, breathe only fresh unpolluted air, drink only pure, clean water, sleep nine hours a night, move their bodies every day, and are free from chronic stressors and exposure to environmental toxins,” then it is possible that they might not need supplements. It’s safe to say that the above scenario is unrealistic in today’s world, and that almost all of us could benefit from supplements. And research continues to demonstrate that certain nutrients benefit the brain in profound ways.

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TOP BRAIN SUPPORTERS

In our practice, we recommend the following supplements to almost all of our patients because they are critical to optimal brain function.

Multivitamins According to recent studies, more than 50 percent of Americans do not eat at least five servings of fruits and vegetables a day—the minimum required to get the nutrition you need. We recommend taking a high-quality multivitamin/ mineral complex every day to fill in the gaps. One 2010 double-blind, placebo-controlled study from Northumbria University in England tested the effects of multivitamins on 215 men ages 30–55. The men were assessed on mental performance and asked to rate themselves on general mental health, stress, and mood. At the debut of the

Omega-3 Fatty Acids We both take omega-3 fatty acids every day. Research has found that omega-3 fatty acids are essential for optimal brain and body health. According to researchers at the Harvard School of Public Health, low

A study from Swedish researchers that surveyed nearly 5,000 15-year-old boys found that those who ate fish more than once a week scored higher on standard intelligence tests than teens who ate no fish. In another study, scientists at the Univer-

Middle-aged people with higher DHA levels performed better on a variety of tests, including nonverbal reasoning and working memory. trial, there were no significant differences between the multivitamin group and the placebo group. When the participants were retested a little over one month later, the multivitamin group reported improved moods and showed better mental performance. Not only that, the multivitamin group reported less mental fatigue after completing mental tasks.

levels of omega-3 fatty acids are one of the leading preventable causes of death and have been associated with heart disease, strokes, depression, ADD, dementia, and obesity. There is also scientific evidence that low levels of omega-3 fatty acids play a role in substance abuse. Omega-3 fatty acids may benefit cognitive performance and behavior at every age.

sity of Pittsburgh reported that middle-aged people with higher DHA levels performed better on a variety of tests, including nonverbal reasoning, mental flexibility, working memory, and vocabulary. Researchers from the University of Guelph in Ontario, Canada, studied the blood fatty acid content in the early and later stages of dementia and

noted low levels when compared to healthy people. Additional benefits of omega-3 fatty acids include increased attention in people with ADD, reduced stress, and a lower risk for psychosis. The two most studied omega-3 fatty acids are EPA and DHA. DHA makes up much of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also quite rich in omega-3 fatty acids. EPA improves blood flow, which boosts overall brain function. Unless you are focusing on eating fish or taking fish oil supplements, however, most people have low omega-3 levels. Have your levels tested by your health practitioner. Our recommendation for most adults is to take 1–2 grams per day of high-quality fish oil with a balance of EPA and DHA.

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BUILD A BETTER BRAIN cont. Vitamin D Vitamin D, also known as the “sunshine vitamin,” is best known for building bones and boosting the immune system. But it is also an essential vitamin for brain health, mood, and memory. Unfortunately, vitamin D deficiencies are becoming more common, at least in part because we are spending more time indoors and using more sunscreen. Vitamin D is so important to brain function that its receptors can be found throughout the brain. It plays a role in the most basic cognitive functions, including learning and making memories. In the past few years, a number of studies have linked a shortage of vitamin D with cognitive impairment in older men and women, and some studies have suggested that optimal levels of the sunshine vitamin may play a role in protecting cognitive function. One such study in the Journal of Alzheimer’s Disease found that vitamin D3, the active form of vitamin D, may stimulate the immune system to rid the brain of beta amyloid, an abnormal protein that is believed to be a major cause of Alzheimer’s disease. Vitamin D activates receptors on neurons in regions important in the regulation of behavior, and it protects the brain by acting in an antioxidant and antiinflammatory capacity. The current recommended dose for vitamin D is 400 IU daily, but most experts agree that this is well below the

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physiological needs of most individuals and suggest 2,000 IU of vitamin D daily, instead.

We think it is very important to test your needs, especially if you are overweight or obese,

because your body may not be absorbing vitamin D as efficiently as it should.

Extra Credit Beyond the foundational nutrients mentioned in this article, a handful of natural brain boosters—called nootropics—are making waves in the supplement world and are being used by young and old alike. Here are a few standouts: CELERY SEED EXTRACT contains a compound, 3-n-butylphthalide (3nB) that has ➠ brain-health benefits. In human and animal studies, 3nB significantly improved learn-

ing deficits, as well as long-term spatial memory. Researchers have concluded that, “3nB shows promising preclinical potential as a multi-target drug for the prevention and/or treatment of Alzheimer’s disease.” MANE mushroom is another key supplement for cognitive health. At least ➠ aLION’S dozen studies have been published on the neuroregenerative (nerve regeneration)

properties of the fungus. In one study, researchers at the Hokuto Corporation and the Isogo Central and Neurosurgical Hospital gave lion’s mane to 30 Japanese patients with mild cognitive impairment; the patients experienced significant benefits for as long as they consumed the mushrooms. ACETYL-L-CARNITINE: This amino acid is thought to cross the blood-brain barrier ➠ and enter the brain, and the acetyl group helps form acetylcholine, an important

neurotransmitter. Studies have consistently shown that acetyl-L-carnitine helps treat mild cognitive impairment, and may even be beneficial for people with early-onset Alzheimer’s. The amino acid has also been shown to improve blood flow, protect against toxins, and helps transport fatty acids between cells, including brain cells. (PS), a nutrient concentrated in the brain, is clinically shown to ➠ PHOSPHATIDYLSERINE improve mental focus and memory for words, faces, names, and numbers. Research

also shows it improves cognitive function in people over 50. PS is a natural building block for cell membranes. In the brain, cell membranes transport nutrients into the nerve cells and form synapses.

Hero Nutritionals

Tera’s Whey

Yummi Bears Organics Multi-Vitamin

Organic Grass Fed Protein

Each yummy gummy includes 16 essential nutrients that provide balanced nutrition for healthy development.

This fresh whey protein comes from ethically treated cow milk sources, free of artificial bovine growth hormones.

MARCH 2017

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2/2/17 2:26 PM


real radiance

By Michael T. Murray, ND

nutrients for teenage skin

Alba Botanica

Acne can be an issue at any age, but it’s especially worrisome for teens. Luckily, the right combination of vitamins and minerals can help.

N

utrition isn’t a priority for most teens, even though the onslaught of hormones and stress of a growing body make good nutrition a must for a variety of reasons. Take acne, for instance. While theories about direct dietary influences on acne are controversial, there’s no denying that proper nutrition can support healthy skin. In addition to a generally healthful diet, a few specifics are in order for the teenager with acne: Eliminate (or at least limit) all refined and/or concentrated simple sugars, and limit intake of high-fat and fried foods. Of course, that’s easier said than done for anyone, least of all teens. And that’s where supplements can help. A quality multivitamin/multimineral formula is the best foundation. Here are just a few of the nutrients found in such formulas that play a role in healthy skin. For moderate to severe acne, these nutrients can be taken in addition to using a multi. Zinc: Studies that use bioavailable forms of zinc to treat acne show effects similar to those of the antibiotic tetracycline. Most patients who respond to zinc require 12 weeks of supplementation before achieving results, although some have experienced more immediate improvement. A typical dosage is 30–45 mg daily. Use zinc bound to picolinate, citrate, acetate, or mono-methionine for better absorption. Chromium is known to improve glucose tolerance and enhance the sensitivity of the skin cells to insulin. There have been reports of chromium supplementation producing rapid improvement in patients with acne. Take 200–400 mcg daily.

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Vitamin B6 is required to break down hormones in the liver. In teenagers, low levels of vitamin B6 can contribute to not only acne, but also mood swings and sugar cravings. It has also been used successfully to treat acne flare-ups during the premenstrual period. Typical dosages are 25–100 mg daily. Selenium and vitamin E play a role in glutathione peroxidase function, an enzyme that helps prevent acne inflammation. Typically, acne patients have decreased levels of glutathione peroxidase. Studies indicate that after treatment with vitamin E and selenium, glutathione peroxidase levels increase and acne significantly improves. Typical dosages are 100–200 IU for vitamin E and 100–400 mcg for selenium. While healthy, good-looking skin is only one of many reasons why dietary supplements and a good diet are crucial during the teenage years, it’s also the benefit that appeals most to teens— especially those suffering from acne. My recommendation to parents is to use this information to full advantage when trying to convince your kids to eat right and take appropriate supplements. They may thank you for it now—and they will definitely thank you for it later.

Nubian Heritage

African Black Soap This unique face and body bar combines the ancient medicinal properties of black soap with the hydrating properties of shea butter to balance problem skin.

Hawaiian Detox Scrub Volcanic clay absorbs dirt and oil from deep within pores, while yerba mate, lotus flower, and ginger work to detoxify skin.

Derma E

Purifying 2-in-1 Charcoal Mask This dual-action formula cleanses and exfoliates for a dramatically fresher, healthier, glowing appearance.

Country Life

Maxi-Skin Powder This tri-layer approach to healthy skin features Verisol collagen to help replenish natural collagen production, thereby improving the appearance and smoothness of skin.

The Diva Cup

The Diva Cupp #1 Recommended for women under the age of 30 who have never given birth, The Diva Cup Model #1 offers an environmentally friendly alternative to traditional feminine hygiene products.

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GREAT TASTING

ANTI-CAVITY

EASY TO USE

COMPLETE SYSTEM

YOU’RE DOING IT. MAKE IT COUNT. THE SPRY 5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET

Make the switch to Spry products and start making these things count.

Using products from the Spry5 system make it easy to get the dentistrecommended five daily exposures of xylitol. Research has shown over and over that using xylitol products five times throughout the day is the best way to keep your teeth healthy. The Spry5 System is simple to use, in fact you’re probably going through the motions, just not with products that work together.  If you brush your teeth, use mouthwash, chew gum, eat mints or candy you should make it count. Available at fine retailers everywhere.

BN_Mar17_batch print.indd 6

1 Brush and rinse with Spry toothpaste and oral rinse when you wake up. 2 After meals chew Spry gum or mints. 3 Brush and rinse with Spry toothpaste and oral rinse before bed. The goal of the Spry5 system is to make oral care easy, tasty and effective. Find your nearest Spry5 retailer at Xlear.com.

4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help.

Or visit Xlear.com

1/24/17 9:29 AM


peak season

meyer lemon magic Zesty and fresh, this tart-sweet citrus brightens up any dish—and may even put the squeeze on your body’s toxic buildup.

O

ne can just picture the exotic scene: Beijing, China, 1908. There was Frank Meyer, intrepid explorer for the U.S. Department of Agriculture, hunting down new and intriguing plant life in a foreign land. Amidst the gleaming palaces and squalid slums, an ornamental shrub of bright green and soft yellow catches his eye. He hesitantly samples the small fruits and is wholly surprised by their sweetness and perfumed savor. “A must-have,” he thinks, and harvests the seeds to bring home with him. And thus we have the Meyer lemon. The history of the lemon goes back many centuries. Believed to have originated in Southeast Asia, the lemon is depicted in Roman artwork as early as the first century AD. Its uses were both functional and frivolous: English ships were required to have lemons on board at all times to prevent outbreaks of scurvy on long sea voyages, and ladies in the court of Louis XIV coyly employed them to redden their lips. Columbus himself carried lemon seeds to the New World on his second voyage in 1493, and the

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Crusaders disseminated them across Europe in their controversial travels.

Your Main Health Squeeze Presumed to be a cross between an early variety of lemon and a Mandarin orange, Meyer lemons have all the health benefits of standard lemons, but possess an extraordinary sweetness that allows a wider range of uses. As part of a detox regimen, Meyer lemons are the perfect citrus fruit. According to Ayurvedic medicine, a simple infusion of hot water with lemon juice and peel can be used to release toxins from the liver. And a generous squeeze of Meyer lemon on salad greens, vegetables, or grilled fi sh makes salt and fats almost unnecessary, keeping your food clean and fresh. But the benefits of lemon go far beyond these basics. The two biggies are vitamin C and a compound called limonin. Vitamin C is the primary water-soluble antioxidant in the body, traveling here, there, and everywhere to

neutralize free radicals in aqueous environments both inside and outside the cells; thus, it reduces inflammation, sustains the body’s resistance to infection, helps to heal wounds, and lowers the risk of multiple cancers. Limonin is equally impressive. It too has been shown to possess cancerfighting properties, and it strengthens the lining of the blood vessels, raises the level of beneficial enzymes in the liver, and reduces cholesterol, thus contributing to heart-health and aiding in internal cleansing. Outside the body, the lemon is amazingly useful as well. The juice is used to clear the complexion, treat minor cuts, and soften scar tissue. In the kitchen, it can slow oxidation in sliced fruit, change milk to buttermilk, remove odors from your hands, and “cook” fi sh without heat. A miraculous fruit indeed.

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By Neil Zevnik

Buying and Enjoying In the past, it was often necessary to hunt through your local farmers’ market or grow them yourself to enjoy Meyer lemons. But now, they are becoming much more available in regular markets and health food stores. Rule No. 1: Buy

organic—you want to avoid the wax and pesticides found on many commercially grown lemons, especially if you’re using the zest. Choose fruits that are smoothskinned, heavy for their size, and that yield slightly to pressure (indicating a thin skin, which means they have more

Meyer Lemon Sea Scallop Ceviche

juice). Store Meyer lemons at room temperature for up to a week, or in the fridge for up to four weeks. Roll room temperature lemons gently back and forth on the counter under your palm before juicing to get the maximum yield of liquid.

SERVES 4

This fresh, zesty dish is perfect served as an appetizer or light lunch. The citrus literally “cooks” the scallops in the marinade. 1½ lb. sea scallops, sliced into 1/4-inch-thick rounds

¼ cup cilantro leaves, plus several sprigs for garnish

½ red bell pepper, seeds removed, and cut into thin strips

2 Tbs. fresh Meyer lemon juice

2 scallions, thinly sliced on the diagonal

1 Tbs. avocado oil

1 Tbs. fresh lime juice

1 tsp. grated Meyer lemon zest 1 tsp. minced fresh jalapeño (optional) 4 large Boston lettuce leaves

1. Combine scallops, bell pepper, scallions, cilantro leaves, lemon and lime juices, avocado oil, zest, and jalapeño, if desired, in glass bowl. Chill for at least 2 hours. 2. Place lettuce on four plates, mound ceviche on leaves. Garnish with cilantro sprigs. For a dramatic presentation, serve in martini-style glasses. per serving: 193 cal; 29g prot; 5g total fat; (1g sat fat); 7g carb; 56mg chol; 277mg sod; 1g fiber; 1.3g sugars

No-Bake Lemon Pie

SERVES 8

Lemon curd is a creamy, sweet-tart spread served with scones and tea in England. The lightenedup version in this easy-to-make pie filling also doubles as a dessert sauce for cake and gingerbread. Or try it on pancakes for a tangy morning treat. For a sugar-free version, substitute a natural sweetener such as Xlear Lite & Sweet or Ellyndale Naturals Sugarless Sugar. 1 cup sugar

1 cup Meyer lemon juice

3 Tbs. cornstarch

1 Tbs. grated Meyer lemon zest

3 large eggs 1 5-oz. can fat-free evaporated milk

3 Tbs. unsalted butter, cut into small pieces

1 9-inch prepared graham cracker crust Fresh or candied lemon slices, optional

1. Combine sugar and cornstarch in large bowl. Set aside. Whisk together eggs and evaporated milk in medium bowl. Add lemon juice, lemon zest, and sugar-cornstarch mixture to eggs; whisk to combine. Transfer to saucepan. 2. Bring mixture to a boil over medium heat, whisking constantly. Continue to cook three minutes, whisking constantly, or until mixture has thickened and whisk strokes leave defined lines in mixture. Remove from heat, and whisk in butter until melted. Press lemon curd through sieve into bowl to eliminate any lumps. 3. Pour curd into graham cracker crust. Cool on wire rack, and chill well before serving. Decorate with fresh or candied lemon slices, if desired. per serving: 306 cal; 5g prot; 11g total fat; (4.3g sat fat); 47g carb; 92mg chol; 165mg sod; 1g fiber; 34g sugars

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2/1/17 12:10 PM


quiz whiz

By Vera Tweed

calories count Counting calories fell out of favor years ago, but that doesn’t mean they aren’t important. Understanding where calories come from in your diet can help you make good food choices, maintain a healthy weight, and feel better. How well do you know your calories?

4. d) Fat contains 9 calories per gram. 3. b) According to U.S. government estimates, such a woman needs about 1,600–2,400 calories daily, depending on her level of physical activity. 2. a) Estimates vary from a low of 2,500 to 3,500 daily. 1. c) Grain, which provides an average of about 581 daily calories, is the top source of calories in the American diet, according to the latest report from the Economic Research Service of the U.S. Department of Agriculture.

5. A man who is 5 feet 10 inches tall and weighs 154 pounds needs about how many calories per day? a) 1,800–2,800 b) 1,900–2,900 c) 2,000–3,000

8. Which of these contains the least calories? a) A medium apple b) A medium banana c) 1 cup of broccoli, chopped

5. c) According to U.S. government estimates, such a man needs 2,000–3,000 calories daily, depending on his level of physical activity.

4. Protein and carbohydrates contain 4 calories per gram. Fat, which is more calorie-dense, contains how many calories per gram? a) 6 b) 7 c) 8 d) 9 e) 10

7. Which type of fat provides the most calories in the average American diet? a) Fat in plant foods such as nuts and avocados b) Plant oils c) Animal fat such as butter and fat in meats

ANSWERS

6. c) Alcohol contains 7 calories per gram, which is more than protein and carbohydrates (4 calories each) but less than fat (9 calories).

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To see how many calories you’re consuming, try the MyFitnessPal app or track online at myfitnesspal.com.

6. Alcohol contains fewer calories per gram than food. a) True b) False c) It depends on the food

7. b) Plant oils added to foods, chiefly packaged and restaurant food, are the largest source of fat, according to the latest USDA report. Because these oils are typically refined, they are not healthy fats. Cold-pressed, unrefined oils can be healthy fat sources.

3. Although individual needs vary, it’s estimated that a woman who is 5 feet 4 inches tall and weighs 126 pounds needs about how many calories per day? a) 1,500–2,300 b) 1,600–2,400 c) 1,700–2,500

Get the App

8. c) There are about 31 calories in one cup of chopped broccoli, 95 calories in a medium apple (3 inches in diameter), and 105 calories in a medium banana (7–8 inches long).

1. Which type of food provides the greatest number of calories in the average American diet: a) Fat b) Meat c) Grain d) Soda and other sweetened drinks 2. On average, it’s estimated that American adults consume how many calories daily? a) 2,500–3,500 b) 2,000–3,000 c) 1,500–2,000

MARCH 2017

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the fit foodie

digest more on a plant-based diet Want to eat more plant-based foods this year? Avoid potential digestive issues with these food tips and enzyme suggestions.

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eople who enthusiastically pile their plates with whole grains, beans, and vegetables may be dismayed to experience bloating, gas, or other stomach upsets—and mistakenly think they have a food allergy. Not so! Even if you love whole, plant-based foods, go easy at first. “No pigging out,” says Mindy Hermann, RDN, a New York– based dietitian. Instead, monitor what you eat and how your body tolerates

each food. Still, certain cooking and food choices can make digestion easier if you are introducing more vegetarian-friendly fare to your diet. Here are four main food groups and the common digestion problems they can cause—as well as some simple solutions and enzyme recommendations for each.

Legumes Problem Legumes can cause stomach discomfort and gas. The culprit? The carbohydrates, says Hermann: “They go undigested into the large intestines where they’re finally broken down—and the byproduct of that process is gas.” Solution Make sure beans are well cooked. “Beans don’t do any good cooked al dente,” says Hermann. “They need to be soft on the inside. The firmer they are, the harder they are to digest.” Rinsing beans after soaking, but before cooking, also helps by getting rid of some of the non-digestible elements. During cooking, skim off any foam that forms. If you soak beans overnight, rinse them well before cooking. If you’re using canned beans, empty the liquid and rinse the beans before using them. One more tip: try cooking with seaweed. Julie Morris, vegan chef, recipe developer, and author of Superfood Kitchen: Cooking with Nature’s Most Amazing Foods, recommends adding seaweed to the water when cooking dried beans. For one pot, add a couple of

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strips of dried kombu or wakame, and remove them after the beans are cooked. These seaweeds are tough and won’t break or dissolve, but they will add flavor, iodine, minerals, and enzymes that help you digest the beans. Enzyme & Probiotic Supplements: To prevent gas problems from legumes, look for a plant-based enzyme formula that contains alpha-galactosidase and phytase (enzymes responsible for breaking down legumes). Probiotics containing Bifidobacterium and Lactobacillus may also help reduce gas and bloating, according to a Harvard Medical School special report on food allergies, intolerance, and sensitivity.

Whole Grains Problem Eating a lot of whole grains can cause abdominal discomfort because their outer coatings can be hard to digest, says Hermann. Solution Introduce whole grains in small portions and start with a gentle grain such as brown rice, which is not all that high in fiber, as opposed to, say, wheat berries. Cook whole grains well, and try introducing whole wheat as flour in baking. “When it’s ground up, whole wheat is easier to digest,” Hermann says. Consider buying sprouted whole-grain products, such as breads, tortillas, and quinoa. Sprouting makes grains easier to digest, and sprouted grains tend to

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2/1/17 12:13 PM


By Nicole Gregory

contain more nutrients than other types of grains. If your digestive issues persist, try switching to gluten-free whole grains such as buckwheat, rice (all types), quinoa, millet, and amaranth. Gluten, a hard-to-digest protein, is found in various varieties of wheat—including spelt, kamut, and triticale—as well as barley and rye. Enzyme & Probiotic Supplements: Look for key carbohydrate-digesting enzymes when shopping for an enzyme formula: amylase, glucoamylase, and alpha galactosidase. You may also consider using a product with DPP-IV, a combination of enzymes that help break down gluten. It is ideal for targeting hidden sources of gluten, whether from restaurant meals or accidental cases of cross-contamination. DPP-IV is also known to help the body digest casein in dairy products.

Fruits & Vegetables Problem “The acid in citrus fruit can cause stomach trouble,” says Hermann, as can melons, apples, and other fruits. Some people can also have an intolerance to fructose, or fruit sugar. Meanwhile, certain vegetables can also cause intestinal gas. The most common offenders are cruciferous vegetables such as broccoli, cabbage, and cauliflower.

Solution Eat fruit with other food, and make sure the fruit is ripe. “Less-ripe fruit contains indigestible carbohydrates,” says Hermann. And watch out for dried fruit—it can be a laxative, she adds. Limit your portions and introduce dried fruit into your diet slowly, paying attention to your gut’s tolerance. As for those nutrition-packed but gas-producing veggies? If you decide to keep them in your diet, combine them with other less gas-creating vegetables. For additional help with hard-to-digest vegetables, use a broad-spectrum enzyme formula. Enzyme & Probiotic Supplements: Look for these enzymes, often found in combination formulas: cellulase (breaks down plant fiber); alpha galactosidase (helps enhance digestion of cruciferous vegetables, beans, lentils, peanuts, gluten, and wheat); pectinase (improves digestion of some fruits and vegetables); and hemicellulose (key for breaking down certain fruits, vegetables, and also fiber-rich cereals and other grains). Xylose isomerase can help improve digestion of fructose.

Lactose Problem Many people find that as they age, their digestive systems are less able to handle lactose, (a form of sugar in dairy products) because they have less lactase—the

enzyme in our guts that breaks down lactose. When lactose can’t be broken down in the intestines, it goes to the colon where bacteria do the job, causing gas, bloating, and diarrhea. Casein is another problematic compound in dairy foods. Solution Yogurt, cheese, and sour cream don’t contain as much lactose as milk, so these foods may be easier to digest. And there are many dairy alternatives available today, particularly dairy-free milks such as nut and rice milks. Enzyme & Probiotic Supplements: Look for a combination formula designed for dairy digestion that includes lactase (for lactose digestion) and protease (for casein digestion).

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Enzyme Supplements? Some of the most common signs of enzyme deficiency include: • Feeling of excessive fullness or bloating after meals • Feeling like food just sits in your stomach after meals • Chronic gas or heartburn • Bites of undigested food in bowel movements • Oily, loose, or floating stools • Joint and myofascial pain • Fuzzy thinking or “brain fog”

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2/1/17 12:14 PM


off the shelf

By Vera Tweed

power plants Yes, it’s possible to build muscle and strength with plant-based protein.

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lant-based protein is a great way to fuel fitness, but there’s a lingering myth that it’s not as effective as the animal-based version. “People don’t think you can be toned and have muscle on your body with plant protein,” says Tim McComsey, RD, founder of TRYM Fit in Dallas. Take one look at him, and you know that notion is a myth. In fact, research that directly compared animal and plant protein powders found them equally effective in conjunction with strength training. The study, done at the University of Tampa and published in Nutrition Journal, compared whey and rice protein (Oryzatein) powders and found “No detectable differences.” During an 8-week strength training program, both produced equal gains in muscle and performance, loss of body fat, and reduced muscle soreness when consumed after a workout. Those in the study consumed 48 grams of either whey or rice protein daily.

Plant Protein Benefits For fitness and overall health, there’s more to plant protein than just matching whey or other animal foods. “Plant protein keeps blood more alkaline,” says McComsey, which manifests as better sleep and more energy. “And the more energy you have, the further you’ll walk and the more you can do in a workout.”

The Other Big Myth Although “plant-based” is sometimes used to describe a diet devoid of animal foods, this isn’t what it means. A base is a foundation, and swapping plant food in place of some animal sources has an alkalizing effect, which can improve energy and overall well-being. If animal protein is a staple in each of your meals, aim to replace it with plant protein at one or two of those, suggests McComsey. Here are some examples of

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how he switched to a more (not exclusively) plant-based diet: Breakfast: Tofu instead of eggs, and oatmeal Lunch: Tofu or tempeh instead of poultry,

with brown rice. Dinner: Eats some animal protein, such as eggs, poultry, or fish, with vegetables. Snacks: Shake made with plant protein powder instead of whey.

Getting Fitness Results For the best results from workouts, McComsey recommends: Get about 1 gram of protein per pound of body weight. To significantly improve fitness level and body composition, do weight training and cardio four or five times per week, and three times weekly for maintenance. Go high-low intensity for the most effective cardio workouts. Examples of high-low intensity could be sprinting at your top speed on the straight

portion of a track and walking slowly around the curves, for a total of 15–20 minutes. Or on a street, sprint from one lamppost to the next, and walk past the next two lampposts. On a treadmill, vary speed and/or resistance, with 30 seconds at your highest intensity and one or two minutes at low intensity. And be consistent. “Most people don’t like to work out,” says McComsey, “but if you push yourself enough to see results, you’ll feel better and be more motivated.” Ultimately, regular exercise and a healthy diet should become lifelong habits, but to be realistic, aim to stick with a program for three months—long enough for new habits to develop—and then set a new goal. Most people tend to exercise too little rather than too much, but it’s also possible to overdo it, so listen to your body. Exhaustion and shrinking muscle mass may be signs of overtraining. A strong, lean body is a product of both diet and exercise: 80 percent nutrition and 20 percent movement. The better your diet, the more pronounced the benefits of your fitness training.

How to Choose

A Plant Protein Powder “Look at the first three ingredients,” says McComsey. “You want real food sources.” As an example, protein sources might be pea, hemp, brown rice, quinoa, chia, other seeds, amaranth, or other grains. Avoid artificial flavoring and fillers. Per serving, look for: About 100 calories 15–20 grams of protein No more than 5 grams of sugar

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VALID 3/1/17 - 3/29/17. 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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