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HEY, MILLENNIALS: Here’s a Supplement Plan for You /// The Best Foods for BLOOD SUGAR BALANCE

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JANUARY 2018 luckysmarket.com Promotions valid from December 27, 2017 thru January 31, 2018

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New Year, EVEN BETTER YOU WITH MCT OIL Everyone knows that coconut oil is a super source of healthy fats. What you might not know is that MCT (medium-chain triglycerides) oil is a coconut oil extract offering some tremendous health benefits, including: Easy digestion: MCTs are easier to digest and convert to energy than long-chain fatty acids, so they go to work right away. Boosted energy. Since MCTs don’t require your body’s energy to be absorbed, stored, or used, they’re a super source of natural energy. Weight loss and hormone support. Research suggests that in addition to keeping you full longer, MCTs help balance hormones and improve insulin sensitivity. Immune health. The anti-inflammatory properties of MCTs can reduce the risk of autoimmune, cardiovascular, and neurodegenerative diseases, along with atherosclerosis, diabetes, and epilepsy. Brain support. MCTs fuel the brain for enhanced cognitive performance and memory, and help fight brain fog. And while your body still needs the healthy lauric acid found in coconut oil, you can get the best of both worlds by cooking with coconut oil and getting your MCT naturally from whole milk, butter, cheeses, and full-fat yogurt. Another way to get your MCT fix? Try Garden of Life’s Dr. Formulated Brain Health 100% Organic Coconut MCT Oil. Garden of Life’s primary mission is to empower extraordinary health by providing the highest-quality, USDA Organic, Certified Non-GMO, RAW, whole food nutritional products on the market. Stay in touch with @GardenofLife on Facebook.

Sindy Wise Director of Natural Living healthandhappiness@luckysmarket.com

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January 2018

FEATURES 18 Slim Down in 2018 Ready for a new year? Start 2018 off with real solutions to your resolutions. Check out our curated list of proven weight-loss methods—including supplements, diet books, and tips on fasting— that can help.

22 The Secret to Happiness

Shredded Greens Salad,

p. 30

If there were a magic pill that could make you happier—without side effects—would you take it? Of course, there’s no such pill, but such a “drug” does exist. It’s called diet. We often think of healthy eating for the metabolic benefits. But there’s a growing body of evidence that this simple approach can support positive mood.

departments NEWS BITES

4

14

EXPERT’S TAKE

The latest word from the world of natural health.

6

SUPPLEMENT SAVVY

Got a health complaint? Chances are, good old vitamin C can help fix what ails you.

Paleo or vegan? Yoga or Pilates? Regardless of your diet and exercise preferences, here are 7 foundational health habits that everyone can use.

KNOW AROMATHERAPY

16

Essential oils to brighten your New Year.

HEALING BOTANICALS

8

You might not have heard much about boswellia’s healing prowess, but that’s about to change.

NATURAL REMEDY

12

Is coconut oil good, bad, or just ok for you? We went deep into the science to uncover the truth.

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26

How topical vitamin C and other antioxidants can do wonders for your skin.

10

Our wired-and-tired modern world brings a unique set of health challenges for millennials, but these 9 key supplement strategies can help.

SPOTLIGHT ON

REAL RADIANCE

FIT FOODIE

30

Get your blood sugar under control and reduce your risk of heart disease and diabetes with these 9 healing foods.

PEAK SEASON

32

Orange season is in full swing, so there’s no better time to make the most of the sunny, sweet citrus.

JANUARY 2018

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Learn more at AmericanHealthUS.com ©2018 American Health Inc.

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17-AH-1231

11/16/17 1:12 PM


news bites Vitamin D Clue:

YOUR SHADOW

low thyroid? try the herb ashwagandha A go-to remedy for low thyroid function in ancient Ayurvedic healing, ashwagandha really does work, according to a study of 50 people published in The Journal of Alternative and Complementary Medicine. Those in the study had “subclinical hypothyroid,” meaning thyroid function that’s not low enough to be diagnosed as disease, but is below optimum. The effective dose was 600 mg daily of a proprietary ashwagandha extract, KSM-66, which is available in certain brands of supplements such as Jarrow Formulas Ashwagandha.

The low UV index of winter sun makes it difficult, if not impossible, for us to make vitamin D, increasing the odds of colds, flu, and feeling blue. To tell if the sun is strong enough to make any vitamin D at all, look at your shadow, suggests the Linus Pauling Institute. If your shadow is the same height as you, or shorter, you can make some vitamin D. But if it’s longer, you’re out of luck. In both cases, the institute recommends getting 2,000 IU of vitamin D daily, from food and supplements, to maintain optimum levels. Before supplementing, it’s best to get your vitamin D levels checked with a simple blood test that’s usually covered by health insurance.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors James Naples Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray Vera Tweed Graphic Designers Judi Nesnadny Mark Stokes Cover Design Rachel Joyosa 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

cinnamon IS A SURPRISING IMMUNE BOOSTER

Beyond delivering flavor, cinnamon has antiviral properties that can stave off cold, flu, and other viruses, according to lab research at the New York School of Career and Applied Studies. “The results validate our belief that a diet that includes a tablespoon of cinnamon once or twice a day can be effective in eliminating or preventing viruses from infecting humans and causing sickness, such as colds, flu, and even herpes,” said researcher Milton Schiffenbauer, PhD. Ceylon cinnamon, validated in the study, is less common and higher priced than cassia cinnamon, but the Ceylon variety is generally recommended for health benefits, as cassia can be toxic at very high doses. Adding Ceylon cinnamon to coffee can be a tasty, lowcalorie alternative to sugar, cream, or other calorie-rich flavoring.

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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

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. 4, No. 1 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.

JANUARY 2018

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11/14/17 8:46 AM


supplement savvy

fix whatever ails you Got a health complaint? Chances are, vitamin C can help.

I

t’s easy to take vitamin C for granted and underestimate its potential. But that’s a bad idea, says Thomas Levy, MD, author of Curing the Incurable: Vitamin C, Infectious Diseases, and Toxins. “It’s your most vital antioxidant,” he says, and one that can improve “whatever ails you.” In decades of practice and research, Levy has seen just about every symptom improve with vitamin C supplementation, from difficulty getting out of bed in the morning to muscle aches to energy sags, minor joint pain, arthritis, and tension headaches. “I’m not saying that they all go away,” he says, “but they improve.” And some symptoms can, literally, disappear. Surprisingly, says Levy, “Studies have basically shown that vitamin C by itself will help reverse osteoporosis, but there’s no way you can

possibly get enough vitamin C strictly through diet; you need supplementation.” Studies have also shown that people with higher levels of vitamin C are less likely to suffer from heart disease, stroke, high blood pressure, bone fractures, cancer, loss of mental faculties in later years, cataracts, gout, type 2 diabetes, asthma attacks from exercise, lingering colds, and even early death.

Why It’s a Super Antioxidant In a sense, vitamin C is twice as powerful as other antioxidants. If you recall science class, all molecules have electrons, but some of these are lost in the normal course of life—more so when we’re exposed to stress, toxins, or illness. The technical term for loss of electrons is “oxidation.” On a molecular level, oxidation is somewhat analogous to a

Vitamin C Can vitamin C boost energy? It may. Research by the National Institutes of Health found that low levels of vitamin C correlated with fatigue.

Do other nutrients increase or block its absorption? There is no real scientific evidence either way, but vitamin C in general is easily absorbed. However, says Levy, most people suffer from lack of magnesium and too much calcium, which increases oxidation and works against the antioxidant action of vitamin C. To solve the problem, he recommends taking magnesium supplements, as well as vitamin C, at any time of day, separately or together.

How much is safe to take for a cold? Unless you have kidney disease, says Levy, there’s no need to be concerned about taking too much. He recommends taking a gram of vitamin C every hour or so, until you feel better. If you get diarrhea, take lower doses, take it less often, or take a liposomal form. Anyone with kidney disease should consult a knowledgeable practitioner before taking supplements.

How much vitamin C can you get from food? It’s estimated that five daily servings of fruits and vegetables provide 200–250 mg.

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JANUARY 2018

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By Vera Tweed

soldier being injured in battle, How to Use Vitamin C and it underlies all forms of For optimum health, Levy disease, as well as the recommends taking enough aging process. vitamin C to experience an Antioxidants donate improvement in symptoms, If you don’t want to take large doses of vitamin C at first, electrons to injured which likely means taking start small and gradually molecules, balancing out at least several grams work your way up until oxidation and keeping us (several thousand milliyour symptoms improve. healthy, but vitamin C has a grams) of the vitamin daily. unique quality. While antioxiAnd we may need even more dants generally donate one electron during times of stress, exposure to per molecule, vitamin C donates two. “That toxins, or illness. gives it sort of a double impact,” says Levy. If you take enough, Levy says, “Most of And, he adds, it’s made up of tiny molecules the time, it’s going to blunt most of the that are more easily absorbed than other symptoms, and if you just have a little bit antioxidants, wherever they’re needed in of disease or a little bit of a problem, you the human body. might feel completely normal with vitamin C; that would be a very individualized sort of thing.” Getting diarrhea after taking Papaya, medium 168 mg vitamin C means that you’ve taken more than your body can Bell peppers, 1 cup 117 mg absorb. Although the phenomBroccoli, 1 cup 101 mg enon can provide a healthy cleanse, it isn’t recommended as a Brussels sprouts, 1 cup 96 mg routine. Split your daily dose into Strawberries, 1 cup 84 mg several smaller ones, take less per day, or take a “liposome” or Pineapple, 1 cup 78 mg “liposomal” form of the vitamin, Orange, medium 69 mg which is much less likely to Kiwi, 1–2 inches 63 mg

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trigger diarrhea at high doses. Liquid liposome supplements can be mixed into drinks or yogurts. If you’re skittish about taking large doses, start with a small amount, and gradually increase it. “There’s nothing wrong with starting low,” says Levy, “and going slow.”

Source: World’s Healthiest Foods (whfoods.org)

HEALTH & HAPPINESS

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12/11/17 3:12 PM


healing botanicals

By Lisa Turner

is boswellia the new turmeric? The herb boswellia has powerful anti-inflammatory benefits and helps enhance turmeric’s benefits.

B

oswellia, also known as Indian frankincense, comes from the Boswellia serrata tree, native to India. It’s been used for thousands in years in Ayurveda and other traditional healing systems to treat conditions such as arthritis, pain, fever, and heart disease. Other types of boswellia, including Boswellia sacra, Boswellia frereana and Boswellia carteri , have similar effects. It’s similar to turmeric in mechanisms of action and conditions treated, and used together, curcumin and boswellia may be more powerful than using each alone. In one study, a combination of the two was significantly more effective in reducing pain than the prescription NSAID celecoxib, commonly used for arthritis. Studies show many powerful antiinflammatory benefits of boswellia. Some of the main applications: Rheumatoid Arthritis And Osteoarthritis. The anti-inflammatory actions of boswellia have been shown in several studies to ease pain, reduce swelling and improve mobility in people with arthritis or osteoarthritis. Some research shows a profound effect, including a reduction in arthritis symptoms by 45–67 percent, which is comparable to prescription medications, and a 35 percent reduction in inflammation. Boswellia appears to be especially helpful in osteoarthritis of the knee, and several studies have found significant reductions in knee pain, knee jerking, swelling, and pain while walking, as well as improvements in flexion in test subjects who took boswellia. Unlike some herbs, which may take weeks to be

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effective, boswellia works quickly: in one study, boswellia extract reduced pain and improved knee-joint functions within seven days. Inflammatory Bowel Disease. Because of its powerful anti-inflammatory effects, boswellia may be effective in treating inflammatory bowel diseases, including Crohn’s disease and ulcerative colitis. Studies also suggest boswellia can improve gastrointestinal health by maintaining immune activity in the lining of the digestive tract and offering antioxidant protection. In one study comparing boswellia extract with an anti-inflammatory prescription drug, the herb performed as well as the drug in managing Crohn’s disease. And older studies show up to 82 percent of ulcerative colitis patients who took boswellia went into remission. Asthma. Frankincense, derived from boswellia, has traditionally been used to treat respiratory system ailments, including coughs and bronchitis. Now, modern studies show that the boswellic acids in frankincense modulate the inflammatory process that drives asthma, and can dramatically improve symptoms. In one study of patients with asthma, 70 percent of those who took 300 mg of boswellia three times daily showed significant improvement in symptoms, including difficulty breathing, and number of attacks. In another study, asthma patients who took a combination of boswellia, curcumin, and licorice root showed a significant decline in levels of

inflammatory compounds and markers of oxidative stress. Cancer. Boswellic acids appear to act in several ways that can inhibit cancer growth. They may prevent changes to DNA, and studies show boswellic acids can induce apoptosis (cell death) of cancer cells. And triterpenoids—other compounds found in various boswellia species—have demonstrated antitumor properties. A number of studies show that boswellia can: ◗ slow even aggressive tumor growth in breast cancer cells. ◗ halt the spread of malignant leukemia and brain tumor cells. ◗ suppress pancreatic cancer progression and metastasis. ◗ inhibit prostate tumor growth. ◗ stop cancer cell viability and induce bladder cancer cell death. ◗ reduce cerebral edema in patients with brain tumors following radiotherapy. You’ll find boswellia extract in capsules, powders, and tinctures. Because preparations vary, look for standardized boswellia extracts that contain at least 37.5 percent boswellic acids (sometimes listed as boswellin). Some preparations contain as much as 65 percent boswellic acids. Though dosage recommendations vary, a typical dose is 300 mg, three times a day, or follow the directions on the package. Some experts say that boswellia is safe for children at half the adult dosage. Check with your physician first, or if you’re pregnant or taking other medications.

JANUARY 2018

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11/7/17 2:23 PM


natural remedy

wellness kit for millenials Stay healthy in the modern world with these 9 key supplement strategies, designed with millennials in mind.

A

n abundance of prepackaged convenience foods, hours spent on computers and cellphones, more time sitting and less time spent outside. Our modern, on-the-go lifestyle often includes fast food, less sleep, more stress, and copious amounts of coffee. Most of us need a little help. Tackle your new millennium health challenges with these targeted tips.

1

MULTIVITAMIN

Most of us don’t eat the recommended five servings daily of fruits and vegetables regularly, opting for quick, convenient meals and snacks. A well-formulated multivitamin and mineral supplement is critical to fill in nutritional gaps. Choose one that’s derived from whole fruits and vegetables, not created synthetically; if it’s organic, even better. Tip: Store your “once-a-day” near your coffee maker, so you’ll be sure to remember it every morning.

2

VITAMIN D

We’re spending much less time outdoors than generations before us, and when we are outside, we’re slathered with sunscreen—great news for skin cancer prevention, not so great for our vitamin D status. Vitamin D is important for healthy bones and necessary for the formation of sex hormones. And the sunshine vitamin also reduces the risk of diabetes, cancer, and depression. Look for vitamin D3 (cholecalciferol), which is more available to the body, and take at least 1,000 IU daily.

3

EYE-HEALTH ANTIOXIDANTS

Computers and cellphones have brought the world to our fingertips, but they also emit blue light, which, over time, may cause serious damage to the eyes. Protect your peepers with antioxidant supplements designed for eye health. Look for a combination of lutein, zeaxanthin, astaxanthin, and fucoxanthin, derived from kelp; these eye-specific antioxidants have been shown to fight free radicals, absorb blue-green light, and protect the eyes from damage.

4

OMEGA-3S

If you’re like most people, you’re probably not eating enough fi sh, walnuts, or other sources of omega-3 fats. Why you need them: Omega-3s are a powerful ally for balancing mood and easing stress, anxiety, and depression. They're also powerful anti-inflammatories that can set you up for a diseasefree future. They’ve been shown to protect against heart

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disease, Alzheimer’s, and eye degeneration, and also help fight acne and future wrinkles. Look for sustainably sourced fish oils, or vegan, plant-based omega-3 supplements. There’s no set standard for how much you need, but 250–500 mg combined EPA and DHA are generally recommended.

5

PROBIOTICS

These beneficial bacteria, found in the intestines, help heal gut problems, enhance immunity, balance mood, and prevent disease. But they’re easily damaged by stress, antibiotics, and poor diet. So unless you eat homemade yogurt, miso, tempeh, or sauerkraut regularly, seek out a supplement with at least 10 billion live bacteria that includes the three most important strains—L. lactobacillus, B. bifidum and B. longum—as well as L. fermentum, L. rhamnosus, L. plantarum, and other strains. Stomach acids can destroy probiotics, so take them 30 minutes before a meal that contains fat (which buffers stomach acids).

6

ANTIOXIDANTS

Another microwave dinner? It may be convenient to whip up a meal in minutes, but we sacrifice the fresh ingredients (and array of antioxidants) we get from home-

JANUARY 2018

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By Lisa Turner

cooked meals. If this describes your routine most nights of the week, adding an antioxidant supplement is crucial. Antioxidants such as vitamins C and E, beta carotene, selenium, flavonoids, and polyphenols support immune function, keep skin looking young, and can protect against disease and degeneration. But high doses of a synthetic antioxidant supplement may do more harm than good. Look for a whole-foods blend: a green foods powder with fruit and berries, or a supplement that contains an organic fruit and vegetable blend are your best bets.

7

Green Foods

Matcha Green Tea This premium matcha is organically grown and hand-picked in its native Japan.

COLLAGEN

More of us call ourselves “vegetarian” or “vegan” than ever before. But aside from vitamin B12, a vegetarian or vegan diet is missing collagen. Even if you eat meat, you’re probably not getting the collagen that past generations consumed, as homemade soup stocks and broths (a rich natural source of collagen) are becoming a thing of the past. Be sure to nourish and support joints, ligaments, and tendons with collagen. The most abundant protein in your body, collagen helps joints move more easily to reduce pain and discomfort, may help tendons and ligaments heal more quickly, and can even protect against joint deterioration. It also improves liver health, strengthens nails and teeth, builds bones, and gives the skin firmness and elasticity to prevent wrinkles and sagging as skin ages. Collagen is found in bone broth, gelatin, and high-quality protein, like salmon; or add a scoop of collagen powder to your morning smoothie or green drink to be sure you’re getting enough. Look for hydrolyzed collagen, which is more readily digested and absorbed, from organic and/or pastureraised beef or sustainable, wild-caught marine sources.

8

L-THEANINE

Anxiety and depression are more prevalent in our modern-day society. The American Psychological Association reports that 12 percent of millennials have an anxiety disorder, and 19 percent have been diagnosed with depression. And between work, money, and job stability, Gen-Xers have their fair share of stress too. L-theanine, an amino acid found in green and black tea, has a measurable calming effect on the brain, increasing the body’s production of GABA and dopamine, neurotransmitters that induce feelings of well-being. Other stress-busting supplements to consider: tulsi, also called holy basil, reduces stress and anxiety; magnesium is a natural muscle relaxant and can reduce stress and improve sleep; and passionflower has been shown to effectively treat nervousness and anxiety.

9

MUSHROOMS

Nutrient-dense mushroom formulas are great to take daily for energy, immune health, and mental stamina. Two standouts for millennials: Lion’s mane, particularly amyloban, one of the mushroom’s active ingredients, has been shown to support memory, mental focus, concentration, and brain nerve cell health. Cordyceps, a medicinal mushroom rich in health-boosting polysaccharides, has been used as an effective energy booster in traditional Chinese medicine for centuries. Japanese researchers at the University of Fukui reported that cordyceps contains anti-fatigue properties.

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12/11/17 3:20 PM


spotlight on

By Lisa Turner

the coconut oil conundrum Is coconut oil good, bad, or just ok for you? We went deep into the science to uncover the truth.

A

re all fats created equal? When it comes to coconut oil, there have been conflicting reports. Some swear by it, while others recommend avoiding it altogether. Who to believe? Read on for the truth about coconut oil and a bunch of big fat facts.

Satuation Factor Coconut oil is a saturated fat, and saturated fats have previously been linked with heart disease. But recent research is beginning to cast doubt on this association. One study documenting 7,038 people found that saturated fat from fish, dairy, or plants (such as coconuts) does not increase the risk of heart disease, and, in fact, tends to be associated with a lower risk of cardiovascular disease. In the words of one researcher, “The mantra that saturated fat must be removed to reduce the risk of cardiovascular disease has dominated dietary advice and guidelines for almost four decades. Yet scientific evidence shows that this advice has, paradoxically, increased our cardiovascular risks.” Similar results are emerging about cholesterol, as recent studies have questioned the relationship between cholesterol and cardiovascular disease, pointing instead to other factors. Key among these is inflammation, caused by sugar, excess carbohydrates, and low intake of antioxidant-rich fruits and vegetables. When inflammatory cells proliferate in blood vessels, they encourage the buildup of plaque on artery walls. The body responds by sending in white blood cells. Over time, if plaque continues to build, artery walls thicken and harden, increasing the risk of heart attack or stroke.

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Even so, the medical community has been slow to shift its focus from vilifying saturated fat as a cause of high cholesterol, and high cholesterol as a cause of heart disease. In the words of one researcher, “there is a powerful inertia that has allowed the saturated fat doctrine to endure.” This conventional wisdom also fails to take into account some of coconut oil's unique properties. Unlike many other saturated fats, coconut oil is free of nitrates, hormones, and antibiotics found in animal products. It’s vegan, plantsourced, and sustainable. And it’s high in lauric acid, which has been shown to raise HDL ("good" cholesterol) levels. The main fatty acid in butter, on the other hand, is palmitic acid, which is more likely to cause plaque buildup in artery walls.

Evaluating Oils Meanwhile, those refined vegetable oils—such as corn, soybean, and canola— that experts have recommended to replace saturated fats come with their own set of problems. For one thing, they're highly processed, often using chemical solvents, and may be bleached and deodorized, which strips them of antioxidants and other nutrients. Soy and canola oils are also likely to contain genetically modified ingredients. And some vegetable oils, including corn and soybean oils, are very high in omega-6 fatty acids, which are known to promote inflammation, a significant risk factor for heart disease. They’re also linked with increased risk of many types of cancer. Studies have shown that omega-6 fatty acids, found primarily in soy, corn, sunflower, and safflower oils, promote tumor proliferation, while saturated fats

and omega-3 fatty acids did not promote tumors, or even suppressed them. The latest research—including a meta-analysis of 19 major studies—has failed to show that replacing saturated fat with vegetable oils reduces the risk of heart disease. While some studies do show a reduction in the incidence of cardiovascular disease when saturated fats are reduced and polyunsaturated fats are increased, it's likely that these results can be attributed to other factors, including exercise, healthier lifestyle, increased intake of fiber, and decreased sugar consumption.

Health Benefits While coconut oil isn't the villain some have made it out to be, it also isn't a panacea. The idea that coconut oil promotes weight-loss, for example, gained popularity after a study found that medium chain triglycerides (MCTs) increased metabolism and promoted weight loss. But that study was performed with 100 percent MCTs, and coconut oil contains only 15 percent MCTs. More research is needed to determine what—if any—role that coconut oil may play in weight loss. Regardless, coconut oil has much to recommend it. Virgin coconut oil is high in antioxidants, including p-coumaric acid, which can protect against cancer. It has natural antibacterial, anti-fungal and analgesic properties. And it can reduce stress and prevent gingivitis. So it may not be a miracle food, but coconut oil is far from evil—and its saturated fat content is only part of the story. Use it for cooking, along with other good fats such as olive oil, fatty fish, avocado, and whole nuts.

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expert's take

By Jonny Bowden, PhD, CNS

Foundational health habits Get back to basics with these seven tips.

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he world of health is full of contradictory advice. Paleo or vegan? Pilates or yoga? But in the midst of all the noise, there are some basics that pretty much everyone agrees on, no matter what diet or exercise program you follow:

1. Eat Real Food This means food that would go bad if you left it outside in the air for a couple days. If you’re not sure whether a food is real, chances are, it's not. There’s not much to wonder about with an apple, a berry, a nut, or a fish. If you have to think about it, it doesn’t make the cut.

2. Exercise Are there tons of ways to work out? You bet. But what really matters is that we move our butts. I don’t care if it’s walking, golfing, or doing the Macarena. And don’t confuse exercise for weight loss with exercise for fitness. A brisk daily walk won’t get you on the cover of Shape, but it will reduce your risk for cancer, depression, diabetes, and heart disease.

3. Supplement Intelligently Supplements are just a high-tech way to deliver key nutrients to your body. In addition to a quality multivitamin, most people benefit from taking fi sh oil, magnesium, vitamin D3, and probiotics. Beyond that, one size does not fit all, but some good add-ons include curcumin, resveratrol, vitamin K2, and CoQ10.

4. Manage Stress and Sleep Stress has been implicated in a host of health problems, so managing it is crucial. You can try anything from walking to yoga. Just find something

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Focus your diet on “real food” that you could hunt, fish, gather, or pluck. you enjoy that lowers your heart rate and deepens your breathing, then do it a few minutes every day. Healthy sleep is also vital to refresh and restore your body. So make sleep a priority. Keep the temperature down in your bedroom and the lights off, and never fall asleep with the TV on.

5. Cultivate Relationships When Dan Buettler researched areas around the world with the greatest number of healthy 100-year olds, he found that while there were a number of variations in these areas, there was one constant across all of them: social fabric. The people all had strong social relationships, ties that bound them to neighbors, friends, and family that were an important part of their lives. There’s a reason why people in long-term relationships live longer. Relationships matter.

6. Contribute Harvard psychologist Ellen Langer went into a nursing home and gave half the residents a simple task: take care of a

plant. The results were remarkable. The plant caretakers got sick less often and recovered from illness more quickly. And their blood pressure went down. The act of caring for something outside themselves had significant health benefits. So volunteer for a cause close to your heart, even if only for an hour or so a week. The benefits—not only to those whose lives you impact, but also to your health—are priceless.

7. Keep Your Word If you have a friend who promises to be on time, but always arrives late, you eventually stop believing him. The same is true for promises we make to ourselves. If we swear to eat better or exercise more, then lapse back into our old habits, we will eventually stop believing in ourselves. But imagine if every time that you said you were going to do something, you did it. Eventually, you would start really believing in yourself. Being true to your word is the opposite of helplessness and victimhood. It’s claiming that quality that mental health professionals say is so important for well-being: agency.

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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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know aromatherapy

come on, get happy! Aromatherapy offers a respite for stressed-out souls with a range of essential oils to lift you out of the doldrums and help you greet 2018 with a newfound, positive attitude.

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ot feeling so upbeat about the New Year? Or has your holiday high taken a decided plummet? Essential oils can help you achieve a happier state of mind. These nontoxic medicines work on a physical, emotional, and some even say spiritual level to heal and balance the body. Here are a few oils that stand out for their ability to boost mood and promote a positive mental outlook.

Improve Energy with Citrus Any essential oil from the citrus family will raise your spirits with one whiff. First on the list is lemon (Citrus limon). Reach for lemon when a little extra

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energy is required (and who doesn’t need that after the holiday sparkle has fi zzled out?). Upbeat and bright, lemon is veritable sunshine in a bottle. Next up is one of the most effective citrus oils for treating melancholy—zesty blood orange. Although it shares the same Latin name as sister sweet orange (Citrus sinensis), blood orange is often chosen for its more complex aroma and antidepressant qualities. Lime (Citrus aurantifolia), another citrusy restorative, adds a zip

to anti-anxiety blends with natural chemical properties that act as a tonic for those battling chronic stress. Diff use several drops of lemon, lime, and blood orange in the morning to start the day with an aromatic boost. Since these are top notes, the fragrance may dissipate quickly. So mix a few drops of each into unscented body lotion and apply after your shower to sustain the tart, happy scent just a bit longer.

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By Cheryl Cromer

The Perfect Blend for a Happy New Year Relieve Depression with Lemon Balm Lemon balm (Melissa officinalis) has a lemony aroma with a touch of green, almost as if it’s signaling your spirit to buck up. It’s also an excellent antidepressant. Steep the dried herbs to make lemon balm tea for a soothing afternoon treat. And add a few drops of this rare restorative essential oil to a cotton ball and tuck into your pillowcase before climbing into bed to help still the mind and encourage restful sleep.

Healthy Tip Blood orange is one of the most effective citrus oils for treating melancholy.

Chase Away Bad Moods with Clary Sage The perfect choice from the herbal family of essential oils is clary sage (Salvia sclarea). The English name— clary—comes from the Latin sclarea, which is derived from clarus, the word for “clear.” And that’s what this earthy, woodsy oil does—clears away stormy moods. Since the aroma can be a bit strong, blend clary sage with a citrus oil to mask the odor while still enjoying its euphoric properties, which will help battle the blues.

If you make only one resolution in 2018, make it to find that one right aromatherapy blend just for you. Start out on the lighter side—the recipes below feature a dilution of 3%, the perfect starting point. You can always add a drop or two more. Experiment to see what you prefer.

Diffuse Negativity with Blue Tansy

GET HAPPY MIST

Speaking of the blues, diff use negativity with blue tansy (Tanacetum annuum), an herbal essential oil with slightly sweet floral overtones that, like blood orange, adds substance and depth to any blend. Blue tansy oil gets its unusual cobalt color from one of its components, chamazulene. Be sure to avoid common tansy (Tanacetum vulgare), which can be toxic. True blue tansy has completely different chemical properties with valuable aromatherapy benefits.

• 24 drops lemon • 28 drops blood orange • 20 drops lime

Raise Your Spirits with Lavender No list of stress-busting essential oils is complete without lavender (Lavandula angustifolia), the go-to oil for quelling anxiety and calming overwrought emotions. Whether inhaled or applied topically, lavender has a sedating quality that instills a sense of peace. Aromatherapists use lavender to enhance all kinds of blends, but especially those designed to balance mood and lift spirits. Combine a few drops of lavender with blue tansy and diff use aerially to help melt anxiety and create a mellow atmosphere.

For an instant mood lift, create an aromatic mist to use anytime, anywhere. Simply blend oils with distilled water in a 4 oz. glass bottle. Then just close your eyes, spray your space, and breathe deeply.

For bath salts: mix lemon, blood orange, and lime with 1 cup Epsom salts. Makes 2–3 applications.

RESET & RENEW BLEND Use the following blend in an aromatherapy diffuser.

• 10 drops blood orange • 5 drops lemon balm • 6 drops lavender

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Slim Down IN 2018

READY FOR A NEW YEAR? START 2018 OFF RIGHT, WITH REAL SOLUTIONS TO YOUR RESOLUTIONS. CHECK OUT OUR CURATED LIST OF PRODUCTS THAT CAN HELP. BY VERA TWEED

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ave you thought about fasting as a way to drop a few nothing until dinner tomorrow, for example) can produce a loss pounds but then decided against it because it seemed too of about a half-pound of fat, plus loss of water weight, and can hard? Although it may seem extreme, perhaps even dangerbe done two or three times a week, an approach that’s become ous, today’s meaning of fasting isn’t as drastic as it sounds. known as intermittent fasting. Government nutrition surveys show that the norm in 1977 A 36-hour or longer fast is also usually safe and effective for was just three meals a day, without snacks. But by 2004, we healthy adults. However, fasting isn’t recommended for anyone were eating about six times daily: breakfast, snack, lunch, who is underweight, malnourished, pregnant, or breastfeedsnack, dinner, and snack. Because we typically eat ing, and anyone taking diabetes or blood pressure medication so often, a 1970s-era, 12-hour food intermission should work with a knowledgeable physician, as doses will between dinner and breakfast the next day is need to be adjusted. now viewed as a fast. Although a classic fast includes only water, Fung has “If you eat all the time, you typically eat found that herbal or black tea, bone broth, or coffee, more—that’s just logical, really,” says Jason even with a small amount of heavy cream or half-and Skipping breakfast can be Fung, MD, author of The Obesity Code: Unlockhalf, doesn’t impede benefits. healthier than eating a ing the Secrets of Weight Loss and founder of sugary one. the Intensive Dietary Management program in ADD SLIMMING SUPPLEMENTS Toronto, Canada, which treats type 2 diabetes and These food- and herb-based contenders are free of obesity with diet. But that’s not the only pitfall. stimulants and support weight loss by improving gut health, By eating all day, says Fung, “You stimulate insulin all the metabolism, and sugar balance. time; you’re giving your body the hormonal instructions to ACACIA FIBER is made from the gum of the acacia tree. This store energy and generally, it becomes body fat.” When we eat psyllium-free fiber helps curb appetite by creating a feeling of more carbohydrates than we need for immediate energy, the fullness. It also promotes regular bowel movements and is high excess is stored in the liver as glycogen, and when that “tank” in prebiotics to support the growth of beneficial gut bacteria. is filled, body fat becomes the storage depot. Giving your body a break from food uses up the energy reserve in the liver, and PROBIOTICS, which most people know are essential for good then body fat gets burned. digestion and overall health, can help balance metabolism and aid in weight loss, according to some studies.

Did You Know?

THE FASTING MYTH

There’s a theory that going without food for more than two or three hours will bring your metabolism to a halt, but it’s a myth, says Fung. “Your body switches to burning fat and it doesn’t shut down.” That’s why our ancestors were able to survive when food was scarce. “We would have been dead long ago,” he adds, “if we had a requirement to eat six times a day.” For weight loss, fasting for 24 hours (eating dinner today and

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is a carotenoid antioxidant derived from ➠ FUCOXANTHIN seaweed. Studies show it may play a role in weight management, while also offering immune-supportive and antioxidant protection for overall health. Consider combining it with Green Coffee Bean Extract, which has been shown in a handful of studies to inhibit fat accumulation, modulate glucose metabolism, and lower body weight.

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Slim Down IN 2018cont.

EXTRACT. Also called hen of the woods, maitake mushrooms contain ➠ MAITAKE beta glucan, a polysaccharide that may help reduce blood sugar levels and, thereby, encourage weight loss. Research has also shown maitake mushrooms support immunity and protect against cancers.

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WHITE KIDNEY BEAN. Made from the white kidney bean or bean pod, Phaseolus vulgaris, or white kidney bean extract, is a common ingredient in weight-loss supplements called “starch blockers.” It’s thought to work by inhibiting amylase, the body’s starch-digesting enzyme responsible for the breakdown and absorption of carbohydrates in the gastrointestinal tract. It may also act as an appetite suppressant.

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the secret to

HAPPINESS THE FOOD-GUT-MOOD CONNECTION—AND THE KEY NUTRIENTS THAT CAN MAKE A BIG DIFFERENCE IN YOUR STATE OF MIND AND EMOTIONAL WELL-BEING BY ISAAC ELIAZ, MD, LAC

f there were a magic pill that could make you happier, would you take it? You might wonder if the pill caused side effects—pills often do. But in this case, there are no side effects. There’s actually the side benefit of becoming healthier. That’s a slam-dunk, right? People would line up around the block for that pill. The crazy part is, that drug exists, just not THE BIOLOGY OF HAPPY in pill form. The Your digestive tract does a lot more than digest. It’s the first line technical name for of defense for the immune system, protecting your body from invaders. It also has a major impact on neurological it is diet. We often harmful health. The gut secretes hormones that influence the brain. In think of healthy fact, there’s a steady feedback loop between the brain and the GI system. The gut also contains a number of neurotransmitters, like eating for the serotonin, that influence mood. metabolic Some of the most exciting new research centers around the role that microbes in the digestive tract play in promoting benefits. But mental health. Some researchers are calling it the “microbiotathere’s a growing gut-brain axis.” Hundreds of different species of bacteria, fungi, and viruses are the body’s constant companions, and everyone body of evidence has their own unique microbial forest, or microbiome. These that this simple ap- microbes help digest food, produce necessary vitamins, and in concert with your immune system to protect against proach can support work pathogens. The good bugs aren’t necessarily altruistic, positive mood. though—they’re definitely looking out for their own best

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S

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HAPPINESS cont.

the secret to

interests. It’s just that humans have co-adapted in a way that makes their interests align with ours. This relationship begins at birth. Infants acquire their first microbes while traveling through the birth canal. Scientists are trying to figure out how to get those same microbes into babies born by caesarian, since research has shown that babies born without the benefit of birth canal microbes have an increased risk for certain conditions. Other research is looking at using the microbiome as a therapeutic target to help patients who survived a trauma or are dealing with anxiety. Many in the research community see the microbiome as a potential tool to address a wide variety of mental and emotional issues. This is a complicated dance, one that science is only beginning to understand. But there is one thing microbiome researchers know without a doubt: what people eat has an impact—positive or negative—on their microbiome and their mood. The bottom line is keeping things in balance.

THE WESTERN DIET & THE MICROBIOME The Western diet is high in simple sugars and damaging types of fat. New studies continue to show how these foods dysregulate the microbiome. It goes without saying that you must stay away from junky, processed foods, which are not only loaded with simple sugars and fats, but also contain a variety of questionable chemicals—dyes, preservatives, flavor enhancers, etc. Even worse, junk foods can have a perilous effect on mood. Consider what happens when you eat a donut. You might feel great for about 15 minutes, but then, you crave another one. And people tend to crave sugary, fatty foods when their mood is low. Trouble is, rather than improving mental balance and stability, this leads to a downward spiral. The Western diet affects the microbiome in other profound ways. Multiple studies show that junk foods throw the microbiome out of balance, allowing

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There is one thing microbiome researchers know without a doubt: what people eat has an impact— positive or negative— on their microbiome and their mood.

more aggressive, disease-promoting microbes to flourish. This can lead to chronic inflammation, leaky gut, and other health-robbing conditions.

EATING FOR WELL-BEING If you eat a good diet rich in fruits and vegetables, you simply feel better. Healthy fats, like the omega-3 fatty acids found in such foods as wild salmon, sardines, walnuts, and chia and flax seeds, have been linked to enhanced learning and memory. A 2017 study, published in the journal PLOS One, showed that teens and young adults who had better access to fruits and vegetables improved their psychological well-being. These improvements happened fast. Participants showed improved “vitality, flourishing, and motivation” in just two weeks. Another study, published in the American Journal of Public Health, showed that increased fruit and veggie consumption was “predictive of increased happiness, life satisfaction, and well-being.” The important thing to remember is that when you eat, you’re not only feeding yourself, you’re feeding your microbiome.

WHICH FOODS ARE BEST? You can write your own prescription by choosing different fruits and vegetables for their health-promoting effects.

First, be sure to get macro-nutrients (healthy fats, good-quality complex carbohydrates, and clean protein sources) and micronutrients (minerals, trace elements, phytonutrients) in your diet—both are needed for optimal physical and emotional well-being. In the vegetable department, there are some superstars. Kale, broccoli, spinach, beet greens, collards, and other green leafy vegetables are particularly nutrientdense. That’s not necessarily a secret. But some of these can have a profound impact on the brain. Here’s a closer look: • SPINACH, CHARD, AND BROCCOLI are rich in magnesium, which supports relaxation and increases a neurotransmitter called GABA. Greens are also rich in folate and other B vitamins, which are good for stress management. • YOGURT AND KEFIR have good amounts of magnesium and provide a boost to the microbiome. • NUTS AND SEEDS, including almonds, sesame, pumpkin, and sunflower seeds, are also good magnesium sources. For a treat, indulge in dark chocolate, also high in magnesium. • SEA VEGETABLES are high in trace minerals, many of which are not always found in the average diet. They also contain vitamin B12 and amino acids.

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MAGNOLIA & OTHER MOOD-LIFTING HERBS Several herbs can help reduce depression and anxiety symptoms related to stress, including passionflower, lemon balm, valerian, and lavender. I am particularly fond of honokiol, a compound from magnolia bark (Magnolia officinalis), used for centuries in traditional Chinese medicine to promote relaxation and healthy digestion. Honokiol has been shown to cross the blood-brain barrier for direct effects on the central nervous system. Cinnamon is good for the tummy, soothing discomfort and improving digestion. It also has a positive impact on blood sugar, helping prevent the peaks and valleys that are so bad for our mental state.

• KALE, BROCCOLI, CAULIFLOWER, CABBAGE, and other cruciferous vegetables are rich in mood-supporting compounds. • CABBAGE, BROCCOLI, AND ASPARAGUS contain tryptophan, which supports relaxation. • AVOCADOS are rich in healthy fats, protein, vitamin B6, folate, and tryptophan. They support both healthy mood and relaxation.

SUPPLEMENTS FOR MICROBIOME HEALTH & MOOD Certain supplements support a strong microbiome, as well as help with mood. Here are my top suggestions: Probiotics & Prebiotics. Probiotics, found naturally in yogurt and many fermented foods, populate the gut with healthy flora. It’s unclear, though, whether a few million microbes from a serving of yogurt have any impact on restoring gut balance. Taking a probiotic supplement on a regular basis ensures that your gut is getting a steady

supply of healthy bacteria. Use a formula that includes prebiotics, or add a separate prebiotic supplement in addition to your probiotic—prebiotics provide nourishment for probiotics. GABA. When normal levels of GABA (gamma-aminobutyric acid) are present in the brain, you feel calm and at ease, and you sleep well. When you don’t have enough, stress, anxiety, nervousness, irritability, and insomnia take over. One study showed the gut bacteria Lactobacillus rhamnosus positively altered GABA activity in the brains of test animals, and also improved their stress response. In addition to GABA supplements, you can also increase GABA by taking the amino acid L-theanine (found in small amounts in green tea), inositol, magnesium, and chamomile. L-tryptophan. Tryptophan is an amino acid that is used by the brain and converted into serotonin, a neurotransmitter that governs feelings of depression, anxiety, and sleep. More than 90 percent of your serotonin is found in the gastrointestinal tract. People with

impulsive or aggressive personalities may benefit the most from tryptophan. In studies of adults who are self-described as “quarrelsome,” 1,000 mg of tryptophan three times a day produced increases in measures of agreeable behaviors. Tryptophan can cause drowsiness. Vitamin D3. Numerous studies link low levels of vitamin D to depression. Research shows that vitamin D impacts gut health too. A study published in the European Journal of Nutrition showed that high-dose vitamin D3 supplementation resulted in a healthier balance of gut bacteria. The researchers concluded that the study “supports the beneficial effect of a high-dose vitamin D3 supplementation on the human gut microbiome.” Get your vitamin D level tested by your doctor. Typical dosages vary from 1,000 IU to 5,000 IU, but you may need more depending on your blood test results. Zinc is a key nutrient for hormone regulation and immune health. It can also support neurological function. Recommended dosages range from 15–50 mg daily.

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real radiance

By Sherrie Strausfogel

C the difference in your skin Topical vitamin C can do wonders for your skin, including brightening your complexion and fading brown age spots.

I

f you spent much of your youth in the sun, telltale patches of pigment will pop up on your face and the back of your hands when you are in your 40s and 50s. In response to years of sun exposure, your skin tries to protect itself by producing an overabundance of melanin—the pigmented cells in your skin. This hyperpigmentation is most noticeable on your face and hands, but it is also common on any other skin that is exposed to the sun. It can be triggered by inflammation, such as acne, or hormonal fluctuation, but most often by unprotected sun exposure. Antioxidants can help protect your skin against free-radical damage caused by the sun, pollution, and smoke. And studies have shown that natural skin care products with antioxidants work best, since antioxidants don’t perform as well when mixed with synthetics. Skin-lightening ingredients work by reducing melanin production. They act as direct inhibitors of tyrosinase, the enzyme in the skin pigment cells that makes melanin. Vitamin C, in particular, has been tested extensively and proven to inhibit the production of melanin. But vitamin C does more than that. Because it is required for collagen synthesis, which declines in aging skin, topical application of vitamin C in a skin-penetrating cream or serum can improve collagen production.

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L-ascorbic acid is the form of topical vitamin C that gets the best results. It helps cells produce collagen fibers that firm skin, and it fights free radicals that age skin. Topical vitamin C tends to be very fragile and can become useless in contact with air. Storing vitamin C skin

care products properly improves their results. Natural cosmetic companies maintain the properties of vitamin C either by adding glycerin to prevent its breakdown or by opting for dark colored packaging. Storing in the refrigerator is a good way to extend the life of some

Did You Know? Studies have shown that natural skin care products with antioxidants work best, since antioxidants don’t perform as well when mixed with synthetics.

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real radiance cosmetic products, but humidity can affect vitamin C, so choose a dark cool place instead. Serums contain the most concentrated topical vitamin C. They should have at least 10–15 percent vitamin C to be effective. Vitamin C serum can be drying, so use a moisturizer after applying. Vitamin E can also counteract the dryness caused by vitamin C. Tocopherol is the most effective form of vitamin E in skin care products. It helps neutralize free radicals that cause fi ne lines and wrinkles. Vitamin E helps moisturize skin, repairs and improves damaged skin cells, and when combined with vitamin C, acts as a natural form of sun protection.

Feed your skin the right vitamins It’s not only the creams and lotions you put on your body but what you put into your body that will make you more beautiful. Your skin craves nutrients to thrive. A deficiency of an essential vitamin, mineral, fatty acid, or protein can result in impaired manufacture of healthy new skin cells. Vitamins, minerals, and other supplements can actually improve the look as well as the health of your skin and that of your hair and nails. “Dietary nutrients can influence the overall appearance of the skin in a number of different ways,” says Alan C. Logan, ND, who is an invited faculty member at Harvard Medical School’s Department of Continuing Education and coauthor of The Clear Skin Diet and Your Skin, Younger. “There are certain nutrients that support normal structure of the skin’s layers, most notably essential fats, such as fish oil and borage oil, and the protein units called peptides from fish collagen.” Logan says that a wide range of vitamins, including vitamins A, C, and E, and minerals such as zinc and selenium are responsible for maintaining skin function. Specifically, these nutrients help to tame inflammation and are vital for keeping the skin’s antioxidant defense system operating. “Most chronic skin conditions, including acne, and the skin aging process itself are rooted in inflammation and oxidative stress,” says Logan. “From sunburn to psoriasis, acne to eczema, inflammation is often the common thread in most skin conditions.”

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the fit foodie

how sweet it is Feast on these nine foods for healthy blood sugar control.

H

Shredded Greens Salad Serves 4 as a side dish

igh blood sugar and insulin resistance are linked with inflammation, heart disease, kidney disease, and diabetes. Protect yourself with these nine blood-sugarbalancing foods:

A bevy of naturally detoxifying greens forms the basis of this simple-yet-nutritious salad.

➊ CINNAMON

1 cup shredded black Tuscan kale

⅔ cup shredded baby bok choy leaves

1 cup shredded baby spinach leaves

1 green onion, thinly sliced

⅓ cup shredded Brussels sprouts

2 Tbs. fresh-squeezed

2 Tbs. Meyer lemon juice

2 Tbs. avocado oil 1 tsp. microplaned orange zest 1 tsp. green peppercorn mustard

contains comorange juice pounds that reduce 1. Combine all shredded greens in large bowl. Whisk together remaining ingredients and blood sugar and drizzle over greens. Toss to moisten, and serve immediately. improve insulin PER SERVING: 87 cal; 1g pro; 7g total fat (1g sat fat); 5g carb; 0mg chol; 59mg sod; 1g fiber; 1g sugars sensitivity, and FOR a satisfying vegan lunch, add orange segments and chopped walnuts. cinnamon may also lower cholesterol and triglyceride levels—risk factors in diabetes. Don’t overdo it: Studies have found results with only ¼–½ teaspoon per day, and cinnamon contains coumarin, which may cause problems at higher doses. Studies show that eating as little as ¼ tsp. of cinnamon per day Try this: Stir cinnamon and can improve insulin sensitivity currants into oatmeal; add a and may also lower cinnamon stick to your morncholesterol. ing coffee; toss steamed sweet potatoes with cinnamon, nutmeg, cloves, and coconut oil.

Healthy Tip

➋ VINEGAR contains acetic acid, which improves insulin sensitivity and can lower blood sugar by as much as 20 percent when consumed before or with meals containing carbs.

Try this: Simmer balsamic vinegar until reduced to a thick, syrupy glaze, and drizzle on strawberries; combine apple cider vinegar with honey, lemon juice, and cayenne pepper for a breakfast tonic; whisk together red wine vinegar, shallots, mustard, thyme, and olive oil for an easy vinaigrette.

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JANUARY 2018

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By Lisa Turner

➌ BROCCOLI SPROUTS are high in a compound called sulforaphane that can improve insulin resistance and protect against diabetes. Broccoli sprouts also help lower LDL cholesterol, triglyceride levels, and inflammation in people with diabetes. You can find broccoli sprouts in most natural food stores, or look for broccoli sprout powder.

Try this: Combine broccoli sprouts, grated carrot, and thinly sliced red onion in a pita; toss broccoli sprouts with shredded spinach, grated beets, and avocado, and drizzle with olive oil and vinegar; add broccoli sprout powder to pasta sauce.

add pistachios and minced red and yellow bell peppers to cooked quinoa.

❻ KALE, SPINACH, CHARD, and other leafy greens are high in antioxidants and magnesium, and eating one and a half extra servings a day can reduce the risk of diabetes by as much as 14 percent.

Try this: Sauté chard and spinach with garlic and olive oil, then purée with coconut milk for a creamy soup; finely chop kale, olives, and tomatoes, and use as an omelet filling; shred collards into long, thin strips, sauté till tender, then toss with cooked pasta and cheese.

➍ FLAX and

➐ GARLIC and

CHIA are high in

ONIONS contain

insoluble fibers that control the rate at which sugar is released into the bloodstream, and eating ground flax can decrease blood sugar levels by as much as 20 percent. Flax must be ground to be fully digested; buy whole flax and grind it yourself in a spice mill or coffee grinder for maximum freshness (chia seeds don’t need to be ground).

Try this: Combine chia seeds, coconut milk, and raspberries, and let stand till thick for a creamy pudding-like treat (or try recipe, left); toss cooked broccoli florets with lightly ground flax, chopped pecans, and olive oil.

➎ PISTACHIOS, like other tree nuts, improve glycemic control and reduce insulin levels, and may also lower blood pressure, inflammation, and heart disease risk in people with diabetes.

Try this: Toss toasted pistachios with blackberries, mangos, and arugula for a fresh and fruity salad; combine pistachios, basil, mint, olive oil, and garlic in a food processor, and process into pesto;

sulfur compounds that lower blood sugar and reduce the risk of diabetes. Garlic can also lower blood pressure, LDL cholesterol, and triglycerides in people with diabetes.

Try this: Cut the top off of whole heads of garlic, drizzle with oil, and roast until soft; mash minced garlic, minced parsley, and coarse salt into a paste, and use it as a pungent condiment for bread or vegetables.

➑ LENTILS are loaded with fiber and protein, which digest slowly and help balance blood sugar, and frequent consumption of lentils can help protect against diabetes. Other legumes have also been shown to improve glycemic control and reduce the risk of heart disease in people with diabetes.

Try this: Cook red lentils and onions in coconut milk and red curry paste, then stir in frozen peas; toss chickpeas, shredded spinach, cherry tomatoes, kalamata olives, and feta cheese with olive oil.

❾ RED GRAPES contain resveratrol, quercetin, and other compounds that reduce blood sugar, and higher consumption of red grapes is linked with a reduced risk of diabetes.

Try this: Toss red grapes, arugula, walnuts, and golden beets with a sweet balsamic vinaigrette; roast grapes with rosemary sprigs and serve on goat cheese crostini; combine chopped grapes with minced green jalapeños, minced red peppers, minced onions, and lime juice for a zesty salsa.

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HEALTH & HAPPINESS

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peak season

orange appeal C

ome winter, oranges will cure what ails you in the kitchen. Want a hint of sweetness? Add a little juice. Need a flavor lift? Stir in a little zest. Plus, orange slices, segment, and pulpy pieces can brighten just about any recipe, from savory sauces to desserts. Not sure where to start? Matt McLean, founder and CEO of Uncle Matt’s Organic, in Clermont, Fla., shares his orange expertise. In addition to choosing oranges at their peak ripeness, consider where they come from if you’re making juice, he says. “Florida oranges have a thinner peel and more juice per fruit because of Florida’s sub-tropical climate,” he

Cara Cara Navel

How to make the most of the sunny, sweet citrus.

explains. Thicker-skinned California oranges are ideal for eating out of hand because they are easier to peel. Use this guide to help you shop: Hamlin Peak Season: November to January Characteristics: This pale Moro, varietal has a floral aroma and a high Sanguinello vitamin C content. (Blood Orange) Navel Peak Season: November to March Characteristics: The namesake as a sweet-tart option that’s great “navel” makes this classic easy to identify. for juicing but can also be peeled like Cara Cara Navel Peak Season: a tangerine. Pineapple Peak Season: February November to April Characteristics: to April Characteristics: Darker orange Red-fleshed navels have a distinctive with a flavor somewhere between a flavor profile and antioxidant composiHamlin and a Valencia. Very seedy, but tion because of the red pigments. a great juice orange. Valencia Peak Season: April to June Characteristics: First grown in California, the world’s most common orange variety is juicy and richly hued. Moro, Sanguinello (Blood Oranges) Peak Season: December to February Characteristics: Tart, red-fleshed blood Aura Cacia oranges are great in recipes and as juice. Heirloom varieties Peak Season: January to March Characteristics: “If you can get ’em, grab ’em,” says Fresh, bright and tangy, McLean, citing Florida Temple oranges

Citrus Essential Oils

Chicken Francese with Orange Gremolata

everyone loves the smell of citrus, and citrus essential oils are a great way to revive your skin, space, and spirit.

SERVES 4

This fresh-tasting, quick-to-prepare dish makes a perfect weeknight supper. Recipe by Neil Zevnik 3 1 1 ¼ ¼ ½

Tbs. chopped Italian parsley leaves Tbs. snipped fresh chives heaping tsp. microplaned orange zest tsp. coarse ground black pepper tsp. kosher salt cup organic flour

1. To make gremolata: combine parsley, chives, orange zest, pepper, and salt in small bowl, and set aside. 2. One at a time, dredge chicken breasts in flour, then in egg, then press into breadcrumbs to coat evenly.

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4 6-oz. chicken breast cutlets, pounded to ¼-inch thickness 1 large egg plus 1 tsp. water, lightly beaten 2 cups panko breadcrumbs ¼ cup grapeseed oil 1 Meyer lemon, cut in half

3. Heat oil in a large skillet over medium-high heat. Cook chicken breasts two at a time, about 3 minutes per side, until golden and cooked through. Remove chicken breasts from pan, squeeze a little lemon over each, and salt to taste.

4. Place chicken breasts on platter or individual plates, scatter 1 Tbs. gremolata over each, and serve immediately per serving: 464 cal; 42g pro; 12g total fat (2g sat fat); 43g carb; 140mg chol; 286mg sod; 2g fiber; 1g sugars

SpaRoom

Jade Essential Oil Diffuser Neutral tones of sage and brown intertwine to create a unique pattern that is pleasing to the eye with or without the warm white lighting from within this diffuser.

JANUARY 2018

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Breathe Better. Winter Better.

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 #imXlear

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CUSTOMER: REDEEM ONLY BY PURCHASING THE BRAND AND SIZE INDICATED. MAY NOT BE REPRODUCED. VOID IF TRANSFERRED TO ANY PERSON, FIRM, OR GROUP PRIOR TO STORE REDEMPTION. LIMIT ONE COUPON PER PURCHASE. RETAILER: XLEAR INC., WILL REIMBURSE YOU THE FACE VALUE OF THIS COUPON PLUS 8 CENTS HANDLING IN ACCORDANCE WITH OUR REDEMPTION POLICY (COPY AVAILABLE UPON REQUEST). CUSTOMER MUST PAY ANY SALES TAX. SEND COUPON TO: XLEAR, MANDLIK & RHODES, PO BOX 490 DEPT. #1112, TECATE, CA 91980 CASH VALUE: 1/100 CENT. X L E A R . CO M

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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: INDIANA 2424 S. Walnut St. Bloomington, IN 47401 (812) 822-1081 Hours: 7am –10pm

COLORADO 3960 Broadway St. Boulder, CO 80304 (303) 444-0215 Hours: 7am –9pm

FLORIDA 9184 Wiles Rd. Coral Springs, FL 33067 (954) 603-9139 Hours: 7am –9pm

FLORIDA 580 Atlantic Blvd. Neptune Beach, FL 32266 (904) 595-1916 Hours: 7am –10pm

FLORIDA 2329 Martin Luther King Jr. Blvd. Panama City, FL 32405 (850) 387-7709 Hours: 7am –10pm

FLORIDA 1964 W. Tennessee St. Tallahassee, FL 32304 (850) 273-7961 Hours: 8am–11pm

COLORADO 695 S. Broadway Boulder, CO 80305 (303) 218-4875 Hours: 7am –9pm

FLORIDA 1459 NW 23rd Ave. Gainesville, FL 32609 (352) 240-6440 Hours: 7am –10pm

FLORIDA 1033 E Oakland Park Blvd. Oakland Park, FL 33334 (754) 900-7521 Hours: 7am –10pm

FLORIDA 7700 Peters Rd. Plantation, FL 33324 (954) 233-6037 Hours: 7am –10pm

IOWA FLORIDA 3170 W. New Haven Ave. 1668 Sycamore St. West Melbourne, FL 32904 Iowa City, IA 52240 (319) 359-1902 (321) 405-0398 Hours: 8am –9pm Hours: 7am–10pm

COLORADO 700 Ken Pratt Blvd. Longmont, CO 80501 (303) 827-3684 Hours: 7am –9pm

FLORIDA 3815 Tamiami Trail E. Naples, FL 34112 (239) 330-3012 Hours: 7am –9pm

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

FLORIDA 3501 S Tamiami Trail #430 Sarasota, FL 34239 (941) 260-1223 Hours: 7am –10pm

GEORGIA 5501 Abercorn St. Savannah, GA 31405 (352) 530-0782 Hours: 8am – 9pm

KENTUCKY 1030 S. Broadway Lexington, KY 40504 (859) 687-7708 Hours: 8am –10pm

KENTUCKY 200 N. Hurstbourne Pkwy. Louisville, KY 40222 (502) 883-4781 Hours: 8am –9pm

MISSOURI 111 South Providence Rd. Columbia, MO 65203 (573) 442-2128 Hours: 7am –9pm

MONTANA 1603 Grand Ave. Billings, MT 59102 (406) 256-7311 Hours: 8am –9pm

MICHIGAN 1919 S. Industrial Hwy. Ann Arbor, MI 65203 (734)368-9137 Hours: 8am –10pm

MISSOURI 9530 Manchester Rd. Rock Hill, MO 63119 (314) 942-8190 Hours: 8am –9pm

OHIO 2770 North High St. Columbus, OH 43202 (614) 447-0258 Hours: 7am –10pm

MICHIGAN 3735 Marketplace Cir. Traverse City, MI 49684 (231) 486-2491 Hours: 8am –10pm

MISSOURI 3333 S Glenstone Ave. Springfield, MO 65804 417-889-0779 Hours: 7am –10pm

WYOMING 974 W. Broadway Jackson Hole, WY 83001 (307) 264-1633 Hours: 7am –9pm

VALID 12/27/17 - 1/31/18. 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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Health & Happiness, January 2018  

Promotions valid December 2017, 2017 - January 31, 2018

Health & Happiness, January 2018  

Promotions valid December 2017, 2017 - January 31, 2018