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EYE CREAMS 101: Depuff & Conceal Dark Circles /// The Best Foods for HEALING YOUR GUT

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Homemade aromatherapy gift ideas! p. 28

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Tea Tree Oil

THE EVERYDAY REMEDY

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FLOWER POWER for the holidays Winter is go time, but busy schedules can take their toll on your health and beauty routine. So, what if I told you all you needed to stay fab fresh for the holidays is a little help from witch hazel? Native Americans have long loved the medicinal properties of Hamamelis virginiana. Now, it’s making its comeback as a natural astringent—complete with terrific, inflammationreducing tannins. Check out these cool ways to use this herbal hero: Face freshener: Wipe away dirt with a cotton ball dipped in witch hazel. Under-eye bags: Dab on a bit of witch hazel (a key Preparation-H ingredient) to tighten loose skin. Healing cuts: Before applying a band aid, pour (or spritz) witch hazel on the cut. Fade bruises and blemishes: Wipe witch hazel on to help fade discoloration and speed up healing. Scalp scrub: Before shampooing, massage your scalp with witch hazel to help with psoriasis, dandruff, or eczema. Spray soother: Combine witch hazel with a few drops of lavender essential oil, and spritz the air for a relaxed, refreshed mood. Petal pushers: Travel-sized 3 oz. Thayers Rose Petal Alcohol-Free Witch Hazel with Aloe Vera Formula Toner puts flower power in the palm of your hand. Since 1847, Thayers has crafted effective, natural remedies with highquality ingredients to soothe the nation. Follow them on Facebook at /ThayersNaturalRemedies.

Sindy Wise Director of Natural Living healthandhappiness@luckysmarket.com

THIS MONTH’S FEATURE Thayers

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WHAT’S NEW AT LUCKY’S New Chapter

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Radiant Glow Face Oil Moisturizing jojoba and argan oils promote radiance by combating dehydration and the appearance of wrinkles. Sea buckthorn oil helps smooth and add shine, and mineral-rich mica adds a natural-looking brilliance to skin.

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Gaia Herbs

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Through lab-validated science, Gaia Herbs harnesses the wisdom of nature to create synergistic blends of organic mushrooms and herbs that provide targeted support for everyday life.

11/8/17 11:12 AM


December 2017

FEATURES 16 Aging Gracefully It’s true that we can’t stop the sands of time, but we don’t have to surrender to them, either. We asked the experts for their advice on fending off the five most annoying symptoms of aging— from hormonal changes to hair loss. .

20 Food Allergy Rescue

Winter Warmer Blended Soup

p. 32

The symptoms run the gamut from occasional indigestion to heartburn, dyspepsia, excessive flatulence, and irritable bowel syndrome (IBS). And in most cases, the culprit is a food allergy or intolerance. The good news? Supporting digestion with the help of enzymes and other natural approaches may be the best route to eliminating these bothersome issues.

departments NEWS BITES

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REAL RADIANCE

The latest word from the world of natural health.

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SUPPLEMENT SAVVY

Discover 10 surprising benefits of black seed oil.

HEALING BOTANICALS

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From clearing up acne to resolving athlete’s food, tea tree oil is nature’s best antiseptic.

NATURAL REMEDY

10

Whether you have difficulty falling to sleep or staying asleep, these natural remedies can help.

SPOTLIGHT ON

12

24

If you suffer from symptoms of dry eye, conventional beauty products may be to blame.

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OFF THE SHELF

Why tea is our favorite wintertime beverage. Plus, the health benefits of different types of teas.

KNOW AROMATHERAPY

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Give the gift of health this year with these DIY essential oil blends.

FIT FOODIE

30

’Tis the season for overindulgence, but these seven foods can help tame tummy troubles.

Harness the power of the hive with these supplements.

EXPERT’S TAKE The ABCs of vitamins.

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14

PEAK SEASON

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Our collagen-rich Winter Warmer Blended Soup hits the healthful spot on cold December nights.

DECEMBER 2017

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11/8/17 10:42 AM


Show your body the love it deserves. Fight the effects of aging by replenishing proteins vital to skin hydration and elasticity. Our pure, clean collagen enhanced with Vitamin C is an excellent addition to your daily beauty routine.* www.youtheory.com *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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10/25/17 2:58 PM


news bites Editorial Director Nicole Brechka Executive Editor Jerry Shaver

Is Your Job LOW-VITAMIN D? People in certain jobs are more likely to be deficient in vitamin D, Canadian researchers concluded after analyzing 71 studies with a total of more than 53,000 people. These were the percentages of vitamin Ddeficient people in different types of occupations:

* SHIFT WORKERS: 80% * INDOOR WORKERS NOT IN HEALTHCARE: 77% * HEALTHCARE STUDENTS: 72% * MEDICAL RESIDENTS: 65% * OUTDOOR WORKERS: 48% * PRACTICING PHYSICIANS: 46% * NURSES: 43% The study was published in the journal BMC Public Health.

Copy Editors James Naples, Ann Hermann, 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

Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952

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 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Instagram’s Health Benefit Discovered Taking pictures of everything you eat and posting the images on Instagram can help you stick with a healthy diet more so than a traditional journal or app, according to a study at the University of Washington in Seattle. “When you only have one data point for a pizza or donut, it’s easy to rationalize that away as a special occasion,” says senior study author Sean Munson, PhD; “But when you see a whole tiled grid of them, you have to say to yourself, ‘Wait, I don’t actually have that many special days.’”

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Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III

HEALTH & HAPPINESS. Vol. 3, No. 12 Published monthly by Active Interest Media, Inc. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©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.

DECEMBER 2017

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11/8/17 10:38 AM


Breathe Better. Winter Better.

XLEAR PROACTIVE HEALTH Don’t let the cold & flu season keep you down. Xlear® Saline Nasal Spray with xylitol is proven to alleviate dryness and congestion better than saline alone. Find Xlear at your favorite retailer. xlear.com

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10/30/17 9:39 AM


supplement savvy

By Vera Tweed

10 uses for black seed oil This ancient remedy can help alleviate a variety of modern ailments.

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escribed in an ancient text as “a cure for every disease except death,” black seed oil, also called black cumin oil, has a long history of many uses. The seeds are a traditional Middle Eastern spice used in pastries, dairy products, salads, and other foods. And for thousands of years, the oil has been applied topically and taken internally for virtually any ailment, from bruises, bad hair, colds, and snake bites to headaches, indigestion, and a variety of skin conditions, including leprosy. Since 1965, nearly a thousand scientific articles have been published on Nigella sativa, the Latin name for black seed, documenting anti-inflammatory, antioxidant, antimicrobial, anticancer, and immune-enhancing properties. In the past few years, human studies have pinpointed some specific benefits.

How to Choose and Use Black Seed Oil Cates recommends buying a highquality, food-grade oil designed for internal use, which can also be used topically. (Never ingest an oil intended only for external use.) She cautions that black seed oil can turn rancid, and should be stored in a cool place, in a dark-colored bottle. The usual dose is 1 Tbs. daily. Both the oil and seed extracts are also available in pills. Black seed oil is also called black cumin oil, or by its Latin name, Nigella sativa. The chief active ingredient in the oil is thymoquinone, a substance that has demonstrated anticancer effects in lab and animal studies. Some oils are formulated to have a higher percentage of thymoquinone, and specify so on the label.

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1. Fighting Bugs Black seed oil has an unusual ability to fight bacterial infections, even drug-resistant ones such as MRSA. “Certainly not all oils or supplements are going to have that kind of antimicrobial benefit,” says Trevor Cates, ND, author of Clean Skin from Within. “We’re always trying to look at ways that we can reduce the use of antibiotics and just use them when they’re specifically indicated,” she says. “And a lot of times we can get by using natural things that have antimicrobial benefits.”

2. Reducing Scars To prevent scarring, Cates recommends applying black seed oil topically once a cut has started to heal. “It’s not something you would put on when you have an open wound, but once it starts to heal, to make sure it heals properly,” she says.

6. Reducing Rheumatoid Arthritis Symptoms Taking 500 mg of black seed oil in capsules, twice per day, reduced swollen joints and morning stiffness in a study of 40 women suffering from rheumatoid arthritis. The disease is an autoimmune reaction, and the oil helps modulate the immune system.

7. Relieving Indigestion and Heartburn Black seed oil can relieve dyspepsia, a combination of symptoms that can include indigestion and/or heartburn. A study of 70 people suffering from the condition found that 5 milliliters of the oil daily brought relief and reduced infection from H. pylori, a bacterium that can lead to ulcers.

8. Improving Memory

In studies of 152 people suffering from various allergies, black seed oil relieved both respiratory symptoms and eczema. Effective doses ranged from 18–36 mg per pound of body weight per day.

A study of 20 healthy volunteers found that taking black seed oil daily improved memory and attention. The dose was 500 mg, twice daily. Researchers concluded that it should be studied for its potential to prevent or slow the progression of Alzheimer’s disease.

4. Enhancing Weight Loss

9. Enhancing Men’s Fertility

A study of 90 obese women found that adding black seed oil to a low-calorie diet produced more weight loss than the diet alone. And a study of 250 men found that black seed oil by itself, or in combination with turmeric, produced some weight loss and reduced risk factors for diabetes.

Black seed oil is a traditional treatment for male infertility and a study found that it is, indeed, effective. In a group of 64 men with fertility problems, the oil significantly improved sperm count and other fertility markers.

5. Relieving Breast Pain

Black seed oil lowered cholesterol in a study of 88 adults with levels above 200 mg/dl, with total cholesterol dropping by an average of 4.78 percent, LDL (“bad”) cholesterol by 7.6 percent, and triglycerides by 16.65 percent. The dose was 2 grams daily.

3. Relieving Allergies

Cyclic mastalgia—breast pain that may be a symptom of PMS—can be relieved with the topical use of black seed oil, according to a study of 52 women. The oil, applied to painful areas twice a day, was as effective as diclofenac, an anti-inflammatory drug.

10. Lowering Cholesterol

DECEMBER 2017

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11/3/17 3:32 PM


healing botanicals

By Jennifer Martin

tea tree oil: nature’s best antiseptic Discover the many benefits of tea tree essential oil—from clearing up acne to resolving athlete’s food to promoting healthy gums.

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ative to Australia, tea tree oil (Melaleuca alternifolia) is a potent natural antiseptic. “Useful for stings, burns, wounds, and skin infections of all kinds, the herb merits a place in every medicine chest,” says herbalist Andrew Chevallier, author of the Encyclopedia of Herbal Medicine. Here are three key uses for tea tree oil.

Tea tree has been well researched for its antiseptic properties. The essential oil has been shown to help treat a range of infections, including fungal, acne, warts, dandruff, and dry scalp. The star ingredient is a compound called terpinen, an antiseptic that’s well tolerated by the skin. Tea tree also contains cineol, which has been shown to irritate the skin. Cineol content varies in products—you’ll find less cineol in higher-quality tea tree products.

of tea tree oil to your favorite face cream up to three times daily. You can also put a few drops on a cotton ball and dab it on blemishes. Some studies show that tea tree oil helps balance sebum production. Try mixing tea tree with lavender for maximum antibacterial effects. Other research supports tea tree’s use in the prevention of methicillin-resistant Staphylococcus aureus (MRSA) infections. Hand soaps made with tea tree oil are particularly effective at killing MRSA and other super bugs. Tea tree oil is known to have antiviral capabilities as well. According to KG Stiles, author of The Essential Oil Complete Reference Guide, “Antiviral properties make tea tree effective for preventing and inhibiting cold sores and herpes outbreaks.” Add 5 drops to an aromatherapy diffuser to help ease cold and flu symptoms such as congestion and coughs.

2. Antibacterial & Antiviral

3. Antifungal

Chevallier recommends tea tree internally for resolving urinary tract infections, mono, sinusitis, and bronchitis. Do not use internally if you are pregnant or nursing. He suggests making an infusion by adding ½ tsp. of the herb to a cup of water. Do not exceed the recommended dosage. It’s best to work with a holistic practitioner when using essential oils internally. Use tea tree mouthwashes and toothpastes to protect your gums and prevent oral infections. Other antibacterial uses include infected burns, scrapes, insect bites, boils, and acne. For acne, add 5 drops

Tea tree oil is an excellent herbal remedy for clearing up stubborn fungal infections, especially athlete’s foot, toenail fungus, dandruff, and vaginal yeast infections. For athlete’s foot, use 3 drops of tea tree oil to 12 drops of a carrier oil and dab on affected areas three times daily. For toenail fungus, "soak nails for 5–10 minutes in warm water with Epsom salts first, then apply 5 drops tea tree oil with a cotton swab and allow it to dry on the nail,” says Mary Bove, ND. You can repeat this treatment up to three times daily. To treat dandruff, use a tea tree oil-based shampoo.

1. Antiseptic

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3/21/17 12:58 PM


natural remedy

improve your sleep Can’t fall asleep? Or have trouble sleeping through the night? Here’s what you can do to fix your sleep problems.

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good night’s sleep will fi x a lot of what seems wrong at the end of the day. There are two basic patterns of poor sleep, and both can occur together.

W hen You Can’t Fall Asleep First, there’s difficulty getting to sleep (sleep onset), which may be caused by anything from racing thoughts to chronic pain to overuse of stimulants such as caffeine. Our reliance on artificial lighting, however, may be the biggest culprit. Melatonin is a calming substance

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produced by the body when light stops hitting the retinae. When the sun goes down, melatonin production is supposed to kick in. But when we flip on artificial lights, this inhibits our natural production of calming melatonin. So it’s no wonder that supplemental melatonin often works very well for people who have trouble getting to sleep. Start small, with doses of 1–2 mg taken in the late afternoon or early evening. But up to 10 mg is fine, and won’t suppress your natural melatonin production. And avoid caffeine and chocolate in the evening— your body doesn’t need the stimulation.

If pain is an issue for you, try a decompression move when you first lie down. If you favor lying on your back, move your bottom a little further away from your pillow than usual. Then lift up your chest, prop yourself up on your elbows, and press down lightly with your elbows, and traction your spine away from the tailbone. Then lie yourself down one vertebrae at a time. When your head goes down, use your hands cupped over the ears on either side of your head and gently pull your skull away from the neck before completely relaxing.

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11/8/17 11:14 AM


By Emily A. Kane, ND, LAc

If you’re a side sleeper, it’s the same idea. Place your hip a little lower in the bed and using your elbows, draw your spine long away from the hips, and then adjust the neck to a slightly longer, tractioned position before settling into sleep.

W hen You Can’t Stay Asleep The second major insomnia pattern is poor sleep durability. This means you wake up several times during the night and can’t resume a deep sleep pattern readily. If you get up to pee once or twice but go right back to sleep, that’s fine. If you need to urinate more than 2–3 times per night, this is likely due to enlarged prostate in a man, or overactive bladder in a woman. Both of these problems can be treated naturally, but neither is a quick fi x. If you wake more often during the night, this is usually because you are a “light” sleeper and easily disturbed by noises, light, or even temperature fluctuations. This isn’t necessarily easy to fi x, but comfortable eye shades and good earplugs can help. I prefer wax earplugs that, when held in the hand to soften for a few moments, can be molded to fit snuggly but comfortably in the ear canal. Cortisol spikes during the night are another cause of frequent waking. Cortisol is a hormone that helps keep blood sugar steady overnight when we’re not eating. As we “fast” overnight (12 hours a night is optimal, every night), our adrenal glands secrete a very small, but steady, stream of cortisol to prevent

blood sugar from crashing, which would result in our waking up in a panic. But cortisol can also be a “stress” hormone if secreted unnecessarily. If your adrenal glands are easily stimulated (often due to stress or nervousness), it takes very little to trigger an adrenaline response, which, of course, will wake you up. Although I’m not usually a fan of bedtime snacking, sometimes a small protein or fat snack can help. The proverbial glass of milk is a good idea, because its protein and fat are satiating, which can help you rest easy until morning without the threat of a blood sugar crash. You can also try a spoonful of nut butter or ¼ avocado—it doesn’t have to be a lot to be effective. If that doesn’t work for you, I recommend herbal adrenal support. Evolutionarily, we developed to respond to stress

as though it were immediately life-threatening. Today, most of our stressors are chronic—and no amount of “fight or flight” response can help us escape the news, bills, traffic, or a bad boss. For that reason, it’s important to nourish the adrenal glands. Some of my favorite tonics include licorice, ashwagandha, astragalus, motherwort, hawthorn, vitamin C, vitamin B5 (pantothenic acid, 100 mg daily), and Siberian ginseng (Eleutherococcus senticosus). Many adrenal formulas contain some or all of these ingredients. Herbal remedies are fine to take in the evening, but spreading doses throughout the day, for several months, often works better. Herbal tonics are profoundly healing, but don’t have rapid action. Avoid taking B vitamins close to bedtime, as they can be stimulating.

Beneficial Bedtime Botanicals Herbal medicine is a lovely way to gently encourage relaxation, with no potential for addiction or unwanted side effects. Here’s a classic calming formula that’s safe enough for children: Combine equal parts of PASSIONFLOWER (Passiflora incarnate), LEMON BALM (Melissa officinalis), CHAMOMILE (Matricaria recutita), CATNIP (Nepeta cataria), and CALIFORNIA POPPY (Eschscholzia californica) with about ⅓ dose of LAVENDER (Lavandula officinalis). The herbs can be acquired loose, or in tincture form. The lavender can be added as a few drops of essential oil after the other herbs have steeped for 10 minutes. If you make this formula in tincture form, take ½ tsp. twice daily until you experience rapid sleep onset. For quicker action, a larger dose such as 2 tsp. can be taken up to four times during the day. These dosing suggestions are based on an adult who weighs 150–175 pounds. Adjust for weight.

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HEALTH & HAPPINESS

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11/8/17 11:14 AM


spotlight on

bee healthy Three bee products and how to use them.

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o other insect offers as many healing options as the humble bee. Here’s the buzz about three powerful products from the hive.

1. Royal Jelly What it is. This nutrient-dense substance is secreted by glands in young worker bees and fed to a single female larva. This creates a queen bee—hence the name “royal” jelly. As the main source of food for the colony’s queen, it’s high in protein and rich in nutrients. What it does. Royal jelly has long been used in traditional medicine to treat

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fertility and ease menopausal symptoms, and newer research validates many of its benefits. In one study, royal jelly was significantly more effective than prescription estrogen in reducing symptoms of menopause and improving quality of life. Other studies show royal jelly improves sperm count, sperm motility, DNA integrity, and testosterone levels, enhancing male fertility. Royal jelly also supports immune function, enhances production of collagen, speeds wound healing, prevents bone loss from osteoporosis, reduces diabetes risk, and protects the skin from signs of aging related to sun damage. And some studies

suggest it can improve short-term memory, and may protect against neurodegenerative diseases, including Alzheimer’s disease. How to use it. Royal jelly is usually available in powders and capsules, combined with other ingredients in tinctures, or frozen in its whole, fresh state. It’s traditionally held in the mouth before swallowing to increase bioavailability. Because it’s very bitter, mix it with a spoonful of honey or jam, then let it dissolve under your tongue.

2. Bee Pollen What it is. Bees gather pollen from flowers, then mix it with small amounts of saliva and nectar, and carry it back to the hive in small baskets on their hind legs to feed their young. Bee pollen is extremely nutrient dense: it’s made up of about 40 percent protein, and is rich in vitamins, minerals, antioxidants, and fatty acids.

DECEMBER 2017

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11/6/17 2:08 PM


By Lisa Turner

3. Manuka Honey

bee pollen What it does. Bee pollen has significant antibacterial, antifungal, and antiviral properties, and contains polyphenols, flavonoids, and other antioxidants. Studies show that it has anti-inflammatory actions similar to prescription medications, and can treat chronic and acute inflammatory conditions. Because of its anti-inflammatory and antimicrobial properties, bee pollen speeds the healing of wounds and burns, and also acts as a powerful local analgesic to relieve pain. Studies also suggest bee pollen can relieves stress, treat allergies, ease symptoms of menopause, and support immune function. How to use it. You’ll find bee pollen in tinctures, powders, or whole granules, the least processed form. Add the powder or tinctures to smoothies, yogurt, or homemade energy bars. The whole granules can be sprinkled over oatmeal, salad, or peanut butter toast, or ground with a spice grinder or mortar and pestle to make powder.

What it is. Made in New Zealand by bees that pollinate the Manuka bush, this form of honey is thought to be the most powerfully healing type of honey available. Most Manuka honey carries a UMF rating, which measures the level of antibacterial activity. It may also be classified by K Factor, which measures the percent of Manuka pollen grains in the honey. What it does. Manuka honey is traditionally used to treat stomach and digestive conditions, especially acid reflux, low stomach acids, and inflammatory bowel diseases. In one study, Manuka honey significantly reduced colonic inflammation and other parameters of inflammatory colitis. It also protects against C. difficile, a pathogen that can cause diarrhea and severe inflammation of the colon. Topically,

Manuka honey

Bee Safe While bee products are generally considered safe to use, they may not be appropriate for anyone with a bee or pollen allergy. Check with your doctor first. Even if you have no history of allergies, it’s best to start small; some companies advise taking one raw bee pollen kernel or a drop of royal jelly under your tongue to start, then slowly increasing your dose every day. And be sure your honey, pollen, and royal jelly are free from pesticides and chemicals, and are sustainably harvested.

Manuka honey is a powerful treatment for burns and wounds, reducing pain and speeding healing, and it can also reduce plaque and gingivitis, support immune function, and stop the growth of Streptococcus pyogenes, the bacteria that causes strep throat and more serious conditions. How to use it. Choose a Manuka honey with a UMF rating of 10 or higher, or look for a K Factor of 12–22 to ensure you’re getting a high-quality Manuka honey product. It’s best not to use Manuka honey in hot beverages, to avoid damaging the enzymes. Take it by the spoonful, stir into yogurt, drizzle over berries, or add to smoothies.

Paradise Herbs

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H E A L T H & H A P P I N E S S 13

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expert's take

vitamin ABCs

Country Life

Use our handy guide to essential letter vitamins. Vitamin A (fat soluble) Helpful for: Night blindness; vision health; respiratory infections; emphysema; chickenpox; pneumonia; cystic acne; prevention of viral and bacterial infections. Signs of Deficiency: Poor night vision; skin problems; frequent infections; poor wound healing. Dosage Guidelines: 10,000 IUs; no more than 8,000 IU daily for pregnant or nursing women due to birth defect risks.

Vitamin B6 (water soluble) Helpful for: PMS-related water retention and acne; carpal tunnel syndrome; ADHD; amenorrhea in women; asthma; lowering homocysteine levels. Signs of Deficiency: Depression, confusion; anemia; PMS.

Vitamin B12 (water soluble) Helpful for: Pernicious anemia; multiple sclerosis; low energy; nervous system health; adrenal health; memory and concentration; mood booster and mental health aid; cardiovascular health; vegetarians. Signs of Deficiency: Weakness; fatigue; nausea; flatulence; weight loss; memory loss; dizziness. Dosage Guidelines: The dosage ranges from 500–10,000 mcg daily.

Vitamin C (water soluble) Helpful for: Immune health and infection fighter; mood and mental health; skin and bone health; energy; cancer prevention. Signs of Deficiency: Slow wound healing; swollen, bleeding gums; dry skin; split ends; nosebleeds; swollen, painful

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Coenzyme B-Complex Powders With essential B vitamins in an active, “coenzymated” form, these easy-to-take powders are available in delicious Coconut or Lemon Lime flavors.

joints; digestive conditions like leaky gut; low immunity. Dosage Guidelines: 500–1,000 mg daily.

Vitamin D (fat soluble) Helpful for: Immune health; strong bones and teeth; celiac disease; depression and anxiety; cystic fibrosis; Lyme disease; pain. Signs of Deficiency: Tiredness; general aches and pains; muscle weakness; bone pain; frequent colds and flus. Dosage Guidelines: It's best to get a vitamin D test first, but the general dosage range is 400–1.000 IU daily.

Vitamin K (fat soluble) Helpful for: Osteoporosis; blood sugar regulation; cancer prevention; healthy blood clotting; cardiovascular health Signs of Deficiency: Heavy periods; bleeding gums; excessive bleeding from wounds; blood in urine or stool; easy bruising; nosebleeds. Dosage Guidelines: For illness prevention, 500–1,000 mcg daily of vitamin K 2 should be fine. To reverse osteoporosis, consider taking as much as 45 mg (not mcg) of vitamin K2 in combination with calcium, magnesium, and vitamin D3.

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DECEMBER 2017

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gracefully FEND OFF THE

5

MOST ANNOYING SYMPTOMS OF AGING BY VERA TWEED

ging has a lot to do with

A attitude. As George

Bernard Shaw put it: “You don’t stop laughing when you grow old, you grow old when you stop laughing.” But there has to be more you can do, no? To find out, we asked a few experts how to deal with the most annoying signs.

MOOD AND HORMONAL SHIFTS Hormones shift throughout life, with levels of sex hormones rising during puberty, fluctuating every month (and with pregnancy) for women, and dropping in later years. And then, says Erika Schwartz, MD, a leader in natural hormone balancing and author of The New Hormone Solution, “Irritability is the classic story.” Age-related changes in sex hormones get a lot of attention but our hormones all work together. As estrogen and testosterone levels drop,

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so do serotonin and dopamine, which influence mood. And so, we have grumpy old men, and women. Memory and focus problems, anxiety, and even palpitations can be other symptoms In addition, many women become depressed because they feel as though they’re losing their identity and have become invisible. All too often, doctors prescribe antidepressants which can make matters worse, depleting the urge to have sex and causing weight gain in some people. “The drugs are adding insult to whatever is left of their identity as a younger woman,” says Schwartz.

What to Do Recognize that changes need to be made and daily habits make a big difference. “Once you’re in your 40s, 50s, and beyond, you cannot eat the way you did in your 20s and 30s,” says Schwartz. “And if

you’re sedentary, your bones will fall apart, your brain will fall apart, and you will fall apart.” Fortunately, there’s plenty you can do. Here’s what she recommends: Include protein at each of three daily meals and cut back on starches and sugars. Eat whole foods instead of “low-carb” or “low-fat” processed foods in packages. If you need to snack, go for berries and nuts but, cautions Schwartz, “Don’t eat a gallon of them.” ✜ Eat only when you are actually hungry. ✜ Make it a priority to move more. Schwartz recommends setting an alarm or reminder to get up and move around every 45 minutes—walk in a circle or in place, but move. ✜ Right after getting out of bed in the morning, spend 20 minutes stretching and doing a few other exercises, ✜

such as sit-ups, leg raises, arm raises, yoga—whatever works for you, but schedule it into your day. ✜ Try other activities, such as Pilates, swimming, dancing, hiking, or biking, and always remember to warm up beforehand and stretch after you exercise. ✜ Take basic, essential supplements: a quality multivitamin, magnesium, probiotics, fish oil, and vitamin D. And consider hormone-balancing ingredients such as DIM (diindolylmethane) and indole3-carbinol (I3C), found in cruciferous vegetables but much more concentrated in supplements. ✜ If you do all the right things and continue to have difficulties, find a health professional trained in natural hormone therapy. Places to check include “Find a Doc” at agemed.org and naturopathic.org.

DECEMBER 2017

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SAGGY SKIN “Sagging comes from genetics and a breakdown of collagen, not so much the sun,” says Kally Papantoniou, MD, of Advanced Dermatology, PC, in Great Neck, N.Y. Stress, lack of sleep, and an unhealthy diet accelerate the breakdown. And losing a lot of weight can also contribute to sags. A combination of resistance and aerobic exercise will help to tone muscles and reduce sags below the neck. But with age, there’s a certain amount of volume lost in the face, giving it a saggy or jowly look. Aside from a full face lift, there are minimally invasive fillers, mild lifting procedures, and laser and other treatments that stimulate collagen production. The right nutrients can also help.

Did You Know? Acupuncture can be used to revitalize your face. It stimulates collagen production, improves circulation, and makes skin glow.

What to Do Eating collagen, in bone broth or collagen supplements, doesn’t mean the collagen will go directly into your skin. However, says Papantoniou, “It gives your body building blocks for making collagen.” ✜

Drink bone broth and/or take collagen supplements.

AGE SPOTS AND CREPEY SKIN “They come from cumulative sun damage—not last summer, but earlier in life,” says Papantoniou. “In your 40s, you see damage from your 20s.” Tanning beds are especially harmful because there

are no filters from gases and particles in the atmosphere, as there are outdoors. Drinking and smoking make it worse. While you can’t turn back time, skin cells turn over throughout life, and using sunscreen and getting the right foods and supplements will make new cells healthier in several ways. Sunscreen will reduce further harm. Avoiding sugar and starches will reduce the breakdown of collagen, which supports skin structure, and maintain levels of elastin, which makes skin supple and helps to reduce crepiness. Avoiding dairy and, for some people, gluten,

reduces inflammation that speeds up skin aging. And antioxidants reduce and repair UV damage.

What to Do Papantoniou has found that many people put sunscreen on their face, but forget the neck and chest where the skin becomes crepey. In ad-

dition to basic supplements, she recommends: Extra vitamin A, for a total of 1,000 –5,000 IU daily. ✜ Extra vitamin C, 500–1,000 mg daily ✜ Extra vitamin D3, for a total of 2,000–5,000 IU daily, but it’s best to get vitamin D levels tested. ✜

HEALTH & HAPPINESS

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AGING cont. gracefully ✜

Additional antioxidants, including Pycnogenol, grapeseed extract, lycopene, and/or resveratrol.

HAIR LOSS Some people have a genetic predisposition to lose their hair, but hormonal imbalances and nutritional deficiencies also play a role. “The most common reasons for hair loss, especially for women, are an underactive thyroid and stress,” says Mache Seibel, MD, author of The Estrogen Window. An imbalance of other hormones can also contribute.

What to Do A good diet and basic, essential supplements build a healthy foundation. In addition, Seibel recommends: Reduce stress by relaxing and getting enough sleep. If you watch TV in the evening, stay away from news after 6 p.m. ✜ Avoid toxic hair products and toxins in general, as the thyroid is especially vulnerable to toxins. ✜ Take biotin supplements for healthy hair and nails. ✜

CAN WE ACTUALLY REVERSE AGING? Some nutrients work in many different ways, and their overall effect promises to reverse aging by slowing down the degeneration of cells or revitalizing them. They may be found as individual supplements or in formulas. Myricetin: Found in a variety of berries, other fruits, herbs, and myrtle bark and leaves, myricetin is in the nutrient family of flavonoids, beneficial nutrients in plants. A review of lab and animal studies, published in the journal Nutrients, found that it is a strong antioxidant and helps to protect against sun damage, weight gain, cancer, diabetes, unhealthy blood clotting, high blood pressure, chronic inflammation, allergies, bone problems, immune system malfunctions, bacterial infections, disorders of the liver, heart, eyes, and the nervous system, and may relieve pain. N-Acetyl Cysteine (NAC): A form of cysteine, an amino acid, NAC helps the human body to make a major internal antioxidant, glutathione. Human studies have found NAC to be helpful for chronic bronchitis, flu prevention, angina (in conjunction with nitroglycerin), and colon cancer prevention among people with polyps, and to enhance fertility treatment in women. Green Tea Extract: Listed on labels as epigallocatechin gallate or EGCG, the extract has shown many benefits in studies, including protecting against flu, sunburn, and colon, prostate, and lung cancers; reducing cholesterol and triglycerides; helping to relieve Crohn’s disease; and enhancing weight loss. Gamma-Tocotrienol: Vitamin E in nature is a family of nutrients and one of these is gamma-tocotrienol. Studies have found that it prevents and inhibits cancer and growth of other tumors, protects against heart disease and stroke, and helps lower blood pressure and blood sugar.

LOW ENERGY We often look for quick energy fixes, but sustaining energy takes a more holistic approach. Otherwise, Seibel says, “It’s like having three good tires and one flat one.” A whole-food, low-carb, diet that supports hormone balance; exercise; goodquality sleep; stress control; and essential supplements lay the foundation.

“I also use adaptogenic herbs, such as rhodiola and eleuthero,” says Robert Kachko, ND, LAc, a naturopathic physician and acupuncturist in New York. Adaptogens are viewed as tonics that can have an energizing or calming effect, depending upon what’s needed at a given time.

What to Do Get your daily protein: about 46 grams for women and 56 grams for men. ✜ Stay hydrated. Water is best. Drink half your body weight in ounces, e.g., 75 ounces for a 150-lb. person. ✜ Try rhodiola, eleuthero, or an adaptogenic herbal formula. ✜

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DECEMBER 2017

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ARE YOU TAKING THE RIGHT FORM OF CoQ10? Did you know that there are two forms of CoQ10? CoQ10 comes in two main forms: Ubiquinone (the oxidized form) sometimes called conventional CoQ10 and Ubiquinol, sometimes called the advanced or active CoQ10. For CoQ10 to be effective in the production of cellular energy it must be converted to its active form – UBIQUINOL (“you-bik-win-all”). Our bodies rely on cellular energy for our heart and other organs to function properly. Ubiquinol is associated with over 90% of our cellular energy production. After the age of 40 our bodies produce less CoQ10 which can result in lower Ubiquinol levels. By taking a Ubiquinol supplement, you can bypass the conversion process and replenish Ubiquinol levels.

Look for the Kaneka quality seal on your favorite brand of Ubiquinol

For more information, please visit www.ubiquinol.org/bn These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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DECEMBER 2017

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CERTAIN SUPPLEMENTS MAY EASE FOOD ALLERGIES AND INTOLERANCES

FOOD ALLERGY By Michael T. Murray, ND

RESCUE igestive complaints affect nearly 100 million Americans. In most cases, the symptoms reflect disturbed digestive function or food intolerance rather than an underlying disease. Functional gastrointestinal disorders include occasional indigestion or heartburn, dyspepsia, excessive flatulence, and irritable bowel syndrome (IBS). Supporting digestion with the help of digestive enzymes and other natural approaches is often the best route to eliminating these bothersome (and sometimes embarrassing) symptoms.

D

WHAT CAUSES FOOD ALLERGIES? A food allergy or food intolerance occurs when there is an adverse reaction to the ingestion of a food. In a classic food allergy, the immune system is involved, producing a true allergic reaction that can potentially result in severe symptoms—including anaphylaxis, a life-threatening reaction that actually impairs breathing. In a food intolerance, the immune system is not involved, and the symptoms are generally less serious, often being limited to digestive problems. A classic food allergy occurs when an ingested food molecule acts as an antigen—a substance that can be bound by an anti-

body. Antibodies are the protein molecules made by white blood cells that bind to foreign substances, in this case, various components of foods. Allergic reactions can be delayed or immediate. Immediate allergic reactions can be quite serious and potentially life-threatening, as food antigens bind to specialized white blood cells that release histamines, which, in turn, cause swelling and inflammation. With food intolerances, the root cause often is an inability to digest certain foods due to a lack of certain digestive enzymes. For example, approximately 65 percent of adults suffer from a reduced ability to digest lactose after infancy. Lactose, a sugar in milk and HEALTH & HAPPINESS

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FOOD ALLERGY RESCUE cont. milk products, is broken down by the enzyme lactase, produced in the small intestine. If the lactose is not broken down by the enzyme lactase, it can produce a whole host of gastrointestinal symptoms especially gas, bloating, cramping pain, and diarrhea. Luckily, simply taking supplemental lactase can help with lactose digestion and allow people with lactose intolerance to eliminate the symptoms of this food intolerance.

DIETARY STRATEGIES There are a variety of dietary approaches to help deal with food allergies and intolerances. For example, an allergy elimination diet is one popular method in which commonly eaten foods are eliminated and replaced with either hypoallergenic foods or foods that are rarely eaten. The individual stays on the elimination diet for at least one week. If the symptoms are related to a food allergy or intolerance sensitivity, they will typically disappear by the fifth or sixth day of the diet. If the symptoms do not disappear, it is possible that a reaction to a food in the elimination diet is responsible. In that case, an even more restrictive diet must be utilized. After the elimination period, individual foods are reintroduced into the diet every two days. Methods range from reintroducing only a single food every two days, to reintroducing a different food every one or two meals. Reintroduction of an offending food will typically produce a more severe or recognizable symptom than before, which allows for easy identification of a food allergy or intolerance. Another popular way to help deal with common digestive disturbances is known as the “low FODMAP” diet. This eating plan focuses on eliminating certain foods that are known to cause excessive gas, bloating, and changes in regularity for many people. FODMAP is an acronym for:

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Fermentable—foods that are quickly broken down (fermented) by bacteria in the large intestine. Oligosaccharides—“oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain. Beans are a common source of oligosaccharides. Disaccharides—“di” means two, so a disaccharide is composed of two sugar molecules bonded together. Sucrose is one common disaccharide. Monosaccharides—“mono” means “single,” so a monosaccharide is a single sugar molecule. Fructose, for example, is a monosaccharide. Polyols—these are sugar alcohols that are often used as sweeteners. Some examples include xylitol, maltitol, and erythritol.

✜ ✜

A low-FODMAP diet refers to a temporary eating pattern, usually a week to 10 days, that contains a very low amount of FODMAPs. It is used in clinical medicine to relieve digestionrelated symptoms such as gas, bloating, and irregularity in people dealing with: Irritable Bowel Syndrome (IBS) Other forms of Functional Gastrointestinal Disorder (FGID) ✜ Small intestinal bacterial overgrowth (SIBO) ✜ Certain autoimmune conditions/diseases like (potentially) rheumatoid arthritis, multiple sclerosis, or eczema ✜ Fibromyalgia or other health issues you’ve noticed are triggered by certain foods ✜ Frequent migraines that appear to be triggered after certain meals ✜ ✜

Here is a list of some common foods and ingredients that are high in FODMAPs. To follow a low-FODMAP diet avoid these foods for 10 days: ✜

Vegetables: Artichokes, asparagus, broccoli, beetroot, Brussels sprouts,

cabbage, cauliflower, garlic, fennel, leaks, mushrooms, okra, onions, peas, and shallots. Fruit: Apples, applesauce, apricots, blackberries, boysenberries, cherries, canned fruit, dates, figs, pears, peaches, and watermelon. Dairy products: Milk (from cows, goats, and sheep), ice cream, most yogurts, sour cream, and soft and fresh cheeses (cottage, ricotta, etc). Legumes: Beans, chickpeas, lentils, red kidney beans, baked beans, and soybeans. Wheat: Bread, pasta, most breakfast cereals, tortillas, waffles, pancakes, crackers, and biscuits. Other grains: Barley and rye. Beverages: Beer, fortified wines, soft drinks with high fructose corn syrup, milk, soy milk, and fruit juices. Sweeteners: Fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, and sorbitol.

HIDDEN THREATS Gluten is the main protein complex primarily found in grains including wheat, barley, spelt, and rye. Many people have an intolerance to gluten, along with casein, a protein found in milk. When ingested in intolerant individuals, these proteins can produce gastrointestinal discomfort, especially gas and bloating. Obviously, when avoiding gluten and casein, reading food labels carefully is required. These days, there are plenty of gluten-free products available in natural foods stores, and even in many mainstream supermarkets. Beneficial grains that can replace sources of gluten include amaranth; quinoa; and brown, red, black, and wild rice. Although the popular solution for gluten and casein intolerance is to follow a gluten-free, casein-free diet—and eliminating the offending proteins will reduce discomfort—there are often hidden sources of gluten or casein in foods that can still lead to discomfort.

DECEMBER 2017

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ENZYMES In many cases, enzyme supplementation may be useful. Many of the foods excluded on the low-FODMAP diet produce beneficial effects on the intestinal microbiome (the collection of microbial genetic material in the gastrointestinal tract). However, an alternative approach may be to focus on supporting FODMAP digestion through the use of supplemental enzyme formulations rather than eliminating these foods. One popular method is simply a 14-day trial with a broad-spectrum enzyme formula that includes many key enzymes involved in digesting common offending food components. Improving digestion via supplemental enzymes may be all that is necessary to eliminate a food intolerance. For people who suffer from gluten allergies and intolerances, look for an enzyme supplement especially formulated to help with gluten digestion. These formulas contain enzymes that can digest gluten. Supplemental digestive enzyme preparations can help people tolerate lower levels of gluten or casein intake, especially during the initial phases of gluten and/or casein avoidance. Dipeptidyl peptidase IV (DPP-IV) is an enzyme that targets both gliadin (a component of gluten) and casein, and is resistant to breakdown by other digestive enzymes. DPP-IV is thought to be one of the key enzymes responsible for the digestion of these proteins, and is known to be found in lower amounts in the intestinal lining of individuals with gluten sensitivity and intolerance. In fact, there is an inverse relationship between the level of DPP-IV and intestinal damage in people with gluten sensitivity. In other words, the lower the DPP-IV, the more significant the damage to the intestinal lining. Preparations with DPP-IV are often recommended to safeguard against hidden sources of gluten.

FOOD ALLERGIES AND GUT HEALTH:

CAN PROBIOTICS REALLY HELP? Over the past couple of decades, there has been an alarming increase in food allergies, with dairy and gluten-containing grains at the top of the list of reported problem foods. Food allergies have increased in children by 50 percent since 1997. Why the increase? One theory is something called the hygiene theory, which is the idea that we live in a sanitized society that prevents the proper development of the immune system. In other words, a lack of childhood exposure to bacteria in the environment prevents the growth of even good microorganisms in the gut. Years ago, studies indicated that the more antibiotics children are given, the higher their risk for developing allergies and related conditions like asthma and eczema. It should be no surprise, then, that probiotics have been studied and found to be effective to help reduce allergy symptoms like runny nose and eczema. How do probiotics help prevent allergies? Your mucosal barrier, which lines the intestines, is only one cell-layer thick. Between these cells, there are protective proteins that act as gatekeepers, allowing for nutrients to be absorbed into the bloodstream through proper channels. Probiotics direct the production of these proteins, and also signal them to open and close as needed so the immune system in the submucosal layers can fight bad bacteria. When this system goes awry due to a lack of beneficial flora, proteins, allergens, and chemicals from food can pass through to the bloodstream and can cause the immune system to become overly active. This can result in delayed allergic reactions. When probiotics are taken, studies show that they start to down-regulate the production of chemicals called cytokines, the inflammatory chemicals produced by the immune cells that cause most of the annoying and sometimes life-threatening symptoms related to food allergies. Anything that affects our beneficial flora can begin to alter our immune system regulation and the development of food allergies. Environmental toxins like pesticides and other drugs besides antibiotics, like acid blocking drugs and corticosteroids, can impact our beneficial flora. Believe it or not, even stress can have an impact on gut immune issues. (Cortisol levels go up under stress, and lead to chemical messaging that causes the protective gatekeeper proteins in the gut to break down and stay open.) So with all of these things that can work against us having a healthy immune response and the development of food allergies, one of the biggest ways to protect ourselves may be to take probiotics. —James LaValle, RPH, CCN

HEALTH & HAPPINESS

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real radiance

By Sherrie Strausfogel

make the switch to natural eye creams Suffering from irritated, dry eyes? Conventional beauty products may be the culprit. Try these natural alternatives—they’re gentle on your eyes and can help minimize wrinkles and puffiness at the same time.

T

he ingredients in conventional eye creams may be the cause of your red, irritated, itchy, or dry eyes. Preservatives are the worse offenders. Formaldehyde, even in very small concentrations, can cause redness and itching. And parabens can clog the oil glands that line the eyelid. “Parabens can weaken the function of the meibomian oil glands,” explains John Olkowski, MD, founder of EyeSight Hawaii in Honolulu. “There are 25 small meibomian glands along each eyelid margin that produce oil that protects tears from evaporating. If not cleaned and cared for, these oil glands can be blocked and the oil thickened so it is not

available to protect tears from evaporating, leading to dry eye symptoms.” In addition to eye creams, Olkowski says sodium lauryl sulfates, found in many face washes, remove these essential oils from the eyelids. Waxes in many eyeliners can also block the meibomian oil glands. “Phenoxyethanol, which is an alcohol, is commonly found in mascara and is very toxic and irritating to the cornea, the front surface of eye,” adds Olkowski. “Benzalkonium chloride (BAK), which is commonly used as a preservative, damages the goblet cells that produce mucus for the tears, causing the tear film to be less stable.” So what can you do to protect these

important glands? “Cleaning the eyelids regularly can decrease the blockage of the meibomian oil glands and the likelihood of dry eye disease,” says Olkowski. “Warm compresses on the eyelids can help loosen debris for easier cleaning.” There are numerous gentle eyelid cleansers available, but read labels carefully, as some contain parabens as preservatives. A gentle, organic baby shampoo will also do the trick. After cleaning, use a natural eye cream to moisturize the skin around your eyes. When choosing an eye cream, look for one that will hydrate, enhance elasticity and boost collagen without irritating. Eye creams are essential to both young and older eyes. Treat your eye area with care and attention, or you could get bags, crow’s feet, fine lines, puffiness, and dark circles before you know it.

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DECEMBER 2017

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off the shelf

By Ann Hermann

turn over a new (tea) leaf Our favorite wintertime beverage can warm body and soul.

I

t’s safe to say that tea has been sipped and savored for thousands of years. The oldest remains of tea leaves were recently unearthed by archeologists in the tomb of Chinese emperor Liu Qi, the fourth emperor of the Han dynasty, and date back to about 150 BC. Herbal teas including aromatic herbs, spices, and flowers (aka tisanes) have an even longer known history— dried peppermint leaves found in Egyptian pyramids have been carbon dated to 1,000 BC. Today, tea is our most popular nonalcoholic beverage (after water). And new benefits of both true tea (from the Camilla sinensis plant) and tisanes continue to be discovered. But why settle for a steeping a plain old tea bag in a cup of water? Step up your tea game with creative brews by Rachel de Thample, from her new book Vital Tonics & Soothing Teas. Here’s one of her favorites:

Tea Primer Camellia sinensis is the plant from which white tea, green tea, oolong, pu-erh, and black tea are harvested—it’s the way the leaves are processed that makes these teas different. WHITE TEA

OOLONG TEA

White teas are the least processed of all teas, with fresh spring flower, melon, cucumber, and honey flavors. They are reputed for helping maintain healthy, youthful skin. Silver needle, the most famous white tea, is composed only of young leaf buds.

Complex flavors in oolong teas come from repeated stages of oxidation, shaping, and firing. They’re often highly aromatic, with floral and toasty flavors. Oolongs are great antioxidants and can protect against tooth decay. GREEN TEA

BLACK TEA

Spice C Tea SERVES 1

Cumin is a wonderful cleanser for the small intestine, which plays an important role in nutrient absorption. You may be eating the best food, but if your ability to absorb and assimilate the nutrients is diminished, your health will be affected. If this is the case, try this tea for one month. 1 tsp. cumin seeds ½ cinnamon stick 2 tsp. black tea leaves or 1 black tea bag 1 cup freshly boiled water 1. Put the cumin, cinnamon, and tea leaves into a teapot and pour in freshly boiled water. Steep for 7 minutes, then strain into a mug.

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Black tea undergoes a fermentation process first developed in China in the 17th century that gives it a stronger flavor. It’s rich in polyphenols that scavenge damaging free radicals, and has been shown to help control blood sugar and boost mental alertness.

From China’s expertly fired Dragon Well and the exuberant flavors of Anji Green to the delicately vegetal character of the steamed or shaded green teas of Japan, such as Gyokuro,

green teas cover a broad spectrum of flavors. Leaves are picked at the beginning of spring, and boast a bundle of health benefits, including lowering the risk of cancer. PU-ERH TEA Pu-erh teas are fermented before being aged and then packed into bricks. The careful aging process adds a dimension to the flavor, maturing the tea into something richer, smoother, mellower, and more complex without losing the original life of the young fresh leaf. Pu-erh is great for settling the digestive system after a heavy meal and is also said to aid in weight loss.

DECEMBER 2017

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know aromatherapy

DIY aromatherapy holiday gifts What better way to express your gratitude and love to friends and family than with a handmade gift?

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ecember is a magical time to celebrate the holidays. Get in the spirit by making your own essential oil blends—they make thoughtful gifts for everyone on your shopping list. Craft an aromatherapy treatment that celebrates nature and encourages a respite from the holiday hubbub to refresh frazzled nerves. (And be sure to make a few extras for yourself while you’re at it!) Scents of the season start with the spices—warm, rich aromas that instantly shout holidays! Here are our favorites, followed by three simple recipes for festive blends to help you get started.

Clove & Cinnamon Clove Bud (Eugenia caryophyllata) and Cinnamon Bark (Cinnamomum zeylanicum)

are both fiery oils with anti-fungal and anti-depressant properties. Use them sparingly—even with just a few drops you’ll

Decorating Tip! Choose glass containers with tight lids so that your botanical blends stay fresh—the jewel tones of red, green, and cobalt blue are festive choices. Wind raffia around the lids and through a small card labeling your creation. For an added flourish, add a drop of essential oil used in the recipe to the back of the card.

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DECEMBER 2017

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By Cheryl Cromer

still enjoy their stimulating effects and germ-fighting properties.

room spray that also naturally counteracts stuff y rooms and airborne germs.

Frankincense & Myrrh

Nutmeg

Sandalwood & Sweet Orange

Nutmeg (Myristica fragrans) is another essential oil from the spice family with a slightly honeyed, round scent that combats fatigue and alleviates stress.

Smoky Sandalwood (Santalum album) essential oil is also considered an aphrodisiac, and as a base note, is very grounding and sensual. Sweet Orange (Citrus sinensis) is a versatile essential oil that you’ll reach for throughout the year, including during the winter season when this sweet citrus, a natural anti-viral, will add a lift to home fragrances or lighten up heavier combinations as it stealthily strengthens the therapeutic value of your blends. Mix a few drops of each essential oil in a small bottle of water and lightly mist your holiday gifts as you wrap them for a fragrant experience for recipients.

complex essential oils that provide antioxidant and antibacterial benefits to soothe body and soul. When blended with sweet sandalwood, they create a peaceful, grounding fragrance for a massage or bath soak blend.

Vanilla Sweet Vanilla ( Vanilla planifolia),

known for its relaxing and aphrodisiacal properties, will enhance the pungent aromas of its sister spices while offering a sedating aspect to blends. Vanilla, a solvent extracted from the vanilla bean, is a powerful scent with antioxidant properties that boost the immune system. Just about any combination of spice essential oils make an uplifting

Frankincense (Boswellia carterii) and Myrrh (Commiphora myrrha) are

Aura Cacia

Lavender Calming Essential Oil The sweet herbal aroma of lavender evokes lazy, hazy days of leisure and rest. With no synthetic preservatives, colors, or fragrances, it provides wholesome, all-natural relaxation.

3 Easy & Festive DIY Holiday Blends Party Time Holiday Home Mist ◗ 4 oz. distilled water ◗ 2 drops clove ◗ 2 drops cinnamon ◗ 4 drops nutmeg ◗ 8 drops sandalwood ◗ 12 drops sweet orange

Oasis of Calm Blend For a relaxing massage oil, blend essential oils in 1 ounce sweet almond or other carrier oil. For bath salts, mix essential oils with 1 cup Epsom salts. ◗ 4 drops sandalwood ◗ 4 drops frankincense ◗ 2 drops myrrh

Luxurious Vanilla Chai Milk Bath Milk baths have a lineage from the days of Cleopatra—and even Queen Elizabeth I of England touted the beautifying benefits of bathing in milk. The lactic acid found in milk sloughs off dead dermal cells, leaving skin soft and glowing. Combined with Epsom salts, powdered milk will create a soothing soak to warm chilled bodies and ease sore muscles. ◗ 1 cup powdered milk ◗ ½ cup Epsom salts ◗ 2 drops clove ◗ 4 drops nutmeg ◗ 4 drops vanilla ◗ 1 vanilla stick

SpaRoom

Pro Air Diffuser Diffuse your essential oils with the latest ultrasonic technology. Just add tap water and your favorite oil for a soothing spa experience.

NOW

Peppermint Oil This 100% pure peppermint, steam-distilled oil provides a revitalizing, invigorating, cooling scent with no artificial ingredients and no GMOs.

HEALTH & HAPPINESS

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the fit foodie

heal your gut 7 powerful foods to ease digestion, constipation, and bloating.

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igestive issues affect an estimated 60–70 million people. Here’s how you can prevent them, with seven powerful foods to ease digestion.

➊ Papaya contains an enzyme called papain that treats and improves all types of digestive and abdominal disorders, including indigestion, hyperacidity (heartburn), and constipation, and is especially useful in protein digestion. In one study, people who took a papain-rich papaya preparation reported significant improvement in constipation and bloating. Try this: Purée 1 cup of frozen papaya cubes with the juice of one lime and honey to taste for a fast, creamy smoothie; make a salad of papaya slices with avocado slices, thinly sliced red onion, and baby arugula leaves, and drizzle with olive oil; combine papaya cubes with minced jalapeños, green onions, cilantro, and lime juice for a tropical salsa.

➋ Fennel has been used for hundreds of years in traditional medicine to improve digestion and treat a wide range of gut ailments. It's rich in volatile oils that relieve gas, improve intestinal function, aid digestion, and may ease some forms of chronic colitis. Try this: Grind fennel seeds in a spice mill or coffee grinder, then add to oatmeal, burgers, or soups for flavor and digestive potential; toss raw fennel slices with baby arugula, grapefruit segments, minced basil, pine nuts, and olive oil; quarter fennel bulbs, toss with olive oil, and roast until tender. 30

➌ Pineapple, like papaya, contains a naturally occurring digestive enzyme, bromelain, that's especially powerful in protein digestion. Studies show that bromelain helps treat indigestion and intestinal disorders, including pancreatic insufficiency. In one study, bromelain helped counteract the effects of intestinal pathogens that cause diarrhea, such as E. coli, and it may also reduce intestinal tract inflammation. Try this: Peel, core, and slice pineapples, toss with chili powder, then grill until lightly browned; make a tropical slaw with diced pineapple, shredded red cabbage, green onions, and a honey-lime-olive oil dressing; purée pineapple cubes with hibiscus tea, then mix with sparkling water for a fresh, fruity mocktail. ➍ Sunchokes, the root of a type of sunflower, are rich in inulin, a type of fiber that acts as a prebiotic. Because prebiotics aren't digested in the upper intestines, they serve as sources of energy for beneficial bacteria, improving the composition and increasing the activity of probiotics in the lower intestines, and protecting against flatulence and bloating. Be sure to cook them well; eaten raw or lightly cooked, they can have the opposite effect and may cause gas and bloating. Try this: Thinly slice sunchokes, sauté in coconut oil till lightly browned, then add balsamic vinegar and chopped thyme; cook chopped sunchokes, sweet potatoes, and onions in stock until soft, then purée with coconut oil for a creamy soup; roast chopped sunchokes with cubed beets, carrots, parsnips, and rosemary.

➎ Onions, like sunchokes, also contain inulin, a prebiotic that encourages the growth of healthy gut bacteria and protects the gut from pathogens. Some studies suggest that inulin from onions and other sources may also protect against colon cancer. Try this: Pack thinly sliced red onions into a pint jar and cover with a mixture of boiling water, apple cider vinegar, and honey, then refrigerate overnight for quick pickled onions; combine chopped yellow onions, red and yellow bell peppers, olive oil, vinegar, and basil for a fast, fresh relish; dip onion rings in beaten eggs and gluten-free bread crumbs, spray with olive oil, then bake until golden and tender.

➏ Ginger has a long history of use in preventing nausea and vomiting, and many modern studies support these benefits. Reviews of studies using ginger for motion sickness and/or nausea associated with pregnancy or chemotherapy show that ginger is significantly more effective than a placebo in preventing nausea and vomiting. Ginger also prevents bloating by breaking down and expelling intestinal gas. Try this: Slice whole ginger root, combine with water, and simmer for 20 minutes, then strain and sweeten with honey to make a pungent tea; simmer grated ginger root with carrots, onions, and vegetable stock, then purée with coconut milk for a creamy soup; juice kale, apples, and ginger for a delicious digestive tonic.

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By Lisa Turner

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

❼ Sauerkraut, made from fermented cabbage, is rich in probiotics to improve digestive health and relieve digestive symptoms, including diarrhea, bloating, and flatulence; prevent the overgrowth of yeast and bacteria; and promote regular elimination. Some studies show that probiotics are especially helpful in treating irritable bowel syndrome (IBS), and may reduce the risk of colon cancer. Always eat it raw; heating will kill the bacteria and destroy the benefits. Try this: Toss prepared sauerkraut with baby spinach, grated carrots, and chopped green onions for an easy, healing salad; use it as a topping for burgers, hot dogs, sandwiches, or scrambled eggs; make a hearty white bean soup, then top with sauerkraut after removing from heat.

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ON THIS PRODUCT

Renew Life

Ultimate Flora Kids Probiotic Keep your child’s tummy in top shape with these daily chewable gummies made with six scientifically studied strains of Lactobacillus and Bifidobacterium to support digestive and immune health. In original Berry and fun Sour flavors.

Fennel, Onion, & Asparagus Bruschetta SERVES 8

Gut-friendly ingredients combine in this easy, elegant holiday appetizer. Onion and asparagus are prebiotics, encouraging the growth of healthy gut bacteria, and fennel bulb and seeds ease digestion and reduce flatulence. Coconut oil is rich in lauric acid, an antimicrobial that destroys harmful pathogens in the intestines. 1 medium fennel bulb with fronds 2 Tbs. coconut oil 1 medium red onion, halved and thinly sliced

½ tsp. fennel seeds 1 gluten-free baguette 2 Tbs. olive oil

½ lb. asparagus, trimmed and thinly sliced on the diagonal 1. Remove green fronds from fennel, coarsely chop, and set aside. Remove and discard core from fennel bulb, and thinly slice bulb crosswise. 2. Melt coconut oil in large skillet over medium heat. Add fennel and onion, and cook, stirring frequently, 15–20 minutes, until vegetables are golden. Stir in asparagus and fennel seeds, and cook 5 minutes more, until asparagus is just tender. Season to taste with salt and pepper. 3. While onions and fennel are cooking, preheat oven to 375°F. Slice baguette on the diagonal into about 20 slices. Brush slices with olive oil, and place on parchment-lined baking sheet. Bake until golden, turning once halfway through, about 12 minutes. Remove from oven, and cool briefly. 4. Top each baguette slice with onion and fennel mixture. Arrange on serving platter. Shower with chopped fennel fronds, and serve immediately. per serving: 110 cal; 2g prot; 8g total fat (3.5g sat fat); 11g carb; 0mg chol; 100mg sod; 2g fiber; 1g sugars

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peak season

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

taking stock of bone broth This collagen-rich soup hits the healthful spot on cold winter nights. Winter Warmer Blended Soup SERVES 4

If you struggle with digesting beans, add a 1-inch strip of dried kombu (a type of Japanese seaweed) when you add the broth; remove it before you purée the soup. 2 Tbs. olive oil 1 sweet onion, finely chopped 3 celery stalks, finely diced 3 large carrots grated (or 1 cup prepared) 1 large red bell pepper, seeded and finely diced 3 garlic cloves, minced 1 tsp. cumin 4 cups chicken bone broth (or vegetable broth for a vegan version) Juice and zest of 1 medium navel orange, optional, for more orange flavor 1 15-oz. can fire-roasted diced tomatoes, undrained 2 15-oz. cans black beans, drained and rinsed 1 15-oz. can cannellini or navy beans, drained and rinsed 2 Tbs. frozen organic orange juice concentrate, or to taste 1 tsp. salt (reduce to taste if using salted broth) ¼ tsp. cayenne pepper, or to taste, optional ½ cup chopped fresh cilantro, optional

1. Heat oil over medium heat in soup pot. Add onion, celery, carrots, and bell pepper, and sauté until onion is translucent and all vegetables are beginning to soften, about 8 minutes.

I

f ever there was a nutritional fad that had some substance behind it, it would be bone broth. The idea behind bone broth is to simmer animal bones (like beef or chicken) for a really long time—up to 24 hours—for maximum flavor. What distinguishes the bone broths of today from say, ordinary chicken soup, is that the animal bones are from grass-fed or free-range animals that have never been subjected to steroids, growth hormones, or antibiotics. The benefits of bone broth, most notably skin, bone, and joint health, come from its rich assortment of nutrients—minerals, amino acids, and particularly collagen, which is the most abundant protein in the body. We make less collagen with age, one reason why skin sags, wrinkles, and folds in on itself. Although you can’t really eat “collagen” raw, you can eat gelatin, which is simply cooked collagen. Cooking collagen makes it easier to absorb, either by producing gelatin or a substance called collagen hydrolysate, which is used in most collagen protein powders. Now let’s move on to this terrific collagen-rich recipe from Chef Jeannette. Not only do you get all the dense nutrition from the bone broth itself, but you also get the health benefits of garlic, beans, vegetables, and spices. It’s a high-fiber one-pot-meal that’s warming and filling. —Dr. Jonny

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2. Add garlic and cumin, and sauté 1 minute more, stirring frequently. Add broth, orange juice, zest, tomatoes, beans, orange juice concentrate, salt, and cayenne, and mix gently. 3. Increase heat, and bring soup to a boil. Reduce heat to medium-low, cover, and simmer 20–30 minutes, stirring occasionally, until all veggies are tender. 4. Purée soup with immersion wand to desired consistency, and stir in cilantro, if using, just before serving. (If you don’t have an immersion wand, purée in batches in a blender, being careful not to burn yourself with steam build-up.) per serving: 500 cal; 32g prot; 7g total fat (1g sat fat); 78g carb; 0mg chol; 1,310mg sod; 29g fiber; 18g sugars

DECEMBER 2017

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Alicia Silverstone INTRODUCES

ORGANICS GUMMIES

ALICIA SILVERSTONE Actress, NY Times Best-Selling Author, Health Advocate

The mykind Organics line of gummies is a true health crusader, ditching the conventional vitamin gummy course by steering clear of processed sugars and syrups, artificial colors and flavorings, animal products, and GMOs. With our clean gummy technology, there are no “candy” ingredients, no pig gelatin or corn starch. You can rest assured you are receiving a true, whole food vitamin fruit chew that not only is good for you, but is great-tasting! They are Certified USDA Organic, Non-GMO Project Verified, Certified Vegan, Certified Gluten Free and Kosher. • 9 Organic whole fruits in every bottle

• Certified Vegan, Certified Gluten Free and Kosher

• No synthetic ingredients, artificial flavors or colorings

• Great-tasting organic berry chews made with organic pectin

• Certified USDA Organic and Non-GMO Project Verified

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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 St. Boulder, CO 80304 (303) 444-0215 Hours: 7am –9pm

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FLORIDA 11750 E Colonial Dr. Orlando, FL 32817 (321) 354-1435 Hours: 7am –10pm

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VALID 11/29/17 - 12/27/17. 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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Profile for Lucky's Market

Health & Happiness, December 2017  

Health & Happiness, December 2017  

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