THYROID-FRIENDLY Foods /// How Healthy Are Your JOINTS?
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WAYS TO USE
2-part series on these multi-use herbs, P. 10
FOR WHOLE-BODY HEALTH
Studies show that CBD extract calms anxiety, soothes pain, & more! p. 6
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STRESS LESS IN October Whether you’re stuck in traﬃc or up against hard deadlines, the results are the same: stress hormones and the body’s “ﬁght or ﬂight” response cause your heart to race, your breath to quicken, and your muscles to tense. And if this happens daily, your health could be at serious risk. Relax this fall with these “easy as A-B-C-D” solutions: Acupressure. Release tension when you use the thumb and foreﬁnger of one hand to massage the soft area between the thumb and index ﬁnger of the other hand. Add lavender oil for aromatherapy. Bee a honey. In addition to honey’s natural antibiotic properties, it contains compounds that reduce brain inﬂammation, which helps stave oﬀ anxiety. Manuka honey is my personal favorite. Choose chocolate. Just a square of dark chocolate can be enough to settle stressed nerves, thanks to its ability to regulate cortisol (stress hormone) levels. Plus, it tastes pretty terriﬁc. Do yoga. Asanas (poses), such as the calming child’s pose, create a restorative posture that gently releases tension by helping stretch tight backs while quieting the mind and easing stress. Stay Chill with CBD. Studies suggest that CBD helps with certain types of stress and anxiety, including general anxiety disorder and social anxiety disorder. Lucky’s Market’s own Full Spectrum Hemp Extract 750mg provides just the right balance between eﬀective wellness support and value—all with attention to taste. Follow @luckysmarket on Facebook. Sindy Wise
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THIS MONTH’S FEATURE Lucky’s Market
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FEATURES 16 Fall Immunity Guide Common as they are during winter months, colds and ﬂu aren’t inevitable. That’s especially true once we reach our late 20s or early 30s, when the immune system becomes most eﬀective against these types of bugs. Here are 10 great ways to boost immunity and avoid seasonal woes, plus our favorite natural remedies if you do get sick. .
Fragrant Lentils with Roasted Beets, Feta & Fresh Herbs
20 Amazing Mushrooms for Whole-Body Health Discover the incredible healing properties of medicinal mushrooms. These special fungi are some of nature’s richest sources of therapeutic compounds, including lipids, alkaloids, antioxidants, and more.
departments NEWS BITES
The latest word from the world of natural health.
From anxiety buster to mood booster, CBD oil can be a health miracle for many.
HEALING BOTANICALS NATURAL REMEDY
OFF THE SHELF
Why vitamin C is the go-to supplement for immunity, tissue repair, and more.
Everything you need to know about turmeric.
Make over your makeup bag with natural cosmetics for a truly fresh glow.
How much do you know about keeping joints healthy as you age? Take our quiz and ﬁnd out.
Rhodiola and ashwagandha—super adaptogens.
Got tummy troubles? The answer may lie in an imbalance of gut bacteria.
KNOW AROMATHERAPY The best essential oils for all ages.
Give your thyroid some much-needed TLC with these seven supportive foods.
Got beets? These red and golden roots oﬀer much more than just fantastic ﬂavors.
9/7/17 3:02 PM
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news bites GOOD REASONS TO GO NATURAL FOR BEAUTY More side eﬀects from conventional hair and skincare products are being reported to the FDA, rising from 706 adverse events in 2015 to 1,591 in 2016. These are largely driven by complaints about shampoos, conditioners, and hair styling products, with skincare products making up the second-largest category. Fortunately, there are many organic and natural beauty products that feature gentle, therapeutic herbs and moisturizers made from plants, without the toxic, irritating chemicals found in conventional personal care products.
MAGNESIUM RELIEVES DEPRESSION Magnesium is known to be essential for healthy heart rhythm, blood pressure, bones, and many other functions, and now a study at the University of Vermont has found that it relieves depression. Among a group of 126 women and men, 248 mg daily of elemental magnesium was as eﬀective as the SSRI class of antidepressant drugs—without the side eﬀects. “The results are very encouraging, given the great need for additional treatment options for depression, and our ﬁnding that magnesium supplementation provides a safe, fast, and inexpensive approach to controlling depressive symptoms,” says lead researcher Emily Tarleton, RD.
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Cranberries Enhance Gut Health Cranberries are best known as a natural remedy for urinary tract infections, but a new study has found beneﬁts for the gut. Certain carbohydrates in cranberries, called xyloglucans, aren’t digested in the stomach and make their way to the intestines, where they ferment and feed beneﬁcial bacteria. Researchers at the University of Massachusetts and the University of Rhode Island think that this new discovery could lead to healthier gut bacteria, which play a key role in immunity and other aspects of health. Xyloglucans are a component of the ﬁber we get from fruits and vegetables.
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HEALTH & HAPPINESS. Vol. 3, No. 10 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.
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CBD oil: anxiety aid and much more From anxiety buster to mood booster, CBD oil can be a health miracle for many.
ou’ve probably heard of—and wondered about—CBD (cannabidiol), a constituent of the hemp plant that’s being used in everything from topical creams to daily supplement pills. And even though CBD has been used as a medicinal cure for thousands of years around the world, it’s still shrouded in mystery. Here’s what you need to know: It comes from the hemp plant. CBD oil comes from the hemp plant, which is in the same plant family as marijuana. But it’s not pot. “CBD is like marijuana’s non-psychoactive cousin,” says Alex Corren, founder and CEO of Hempower Nutrition, Inc., in Boulder, Colo. CBD is made from a type of hemp that’s very low in THC (tetrahydrocannabinol), the component that’s responsible for marijuana’s mood-altering eﬀects. The hemp plant has been used for thousands of years for building materials, textiles, and food products like hemp seed and hemp oil—which is not the same as CBD oil (more on that below). It’s safe. Unlike medical marijuana products, which contain large amounts of THC, CBD products are not psychotropic, meaning they don’t cause the euphoric feeling associated with marijuana. Most contain miniscule amounts (less than 0.3 percent) and some are completely THC-free, Corren says. CBD won’t impact drug tests, and it’s safe enough for children. In fact, CBD came to national prominence with the discovery of its ability to halt seizures in children
with drug-resistant epilepsy. And while both THC and CBD are considered phytocannabinoids, they interact with the body in very diﬀerent ways. THC works by directly binding to cannabinoid receptors 1 and 2 (CB1 and CB2). CBD does not bind to these receptors, but instead interacts with the endocannabinoid system; more on this below. It impacts a body system you probably didn’t know you had. CBD works by interacting with the endogenous cannabinoid system or endocannabinoid system (ECS), a body-wide collection of cell receptors that play a fundamental role in the function of the nervous and immune system. The human body produces its own endocannabinoids—the highest concentration is in mother’s milk. CBD works with the body’s own systems, blocking or reducing the breakdown of naturally occurring endocannabinoids. It’s not the same as hemp oil. CBD oil is diﬀerent from hemp oil and hemp seeds found in grocery and natural food stores. Hemp oil is derived only from hemp seeds, and does not contain appreciable amounts of cannabidiol; CBD products, on the other hand, are made from the whole plant, not just the seeds. There are thousands of varieties of the hemp plant, and the cultivars used for CBD oil contain signiﬁcantly higher concentrations of cannabidiol. It’s legal—sort of. CBD is legal, but because of issues related to growing
hemp, the production process exists in a regulatory gray area. Growing hemp in the United States for commercial purposes is prohibited, and is restricted to research and pilot projects. So hemp that’s used to make CBD products (and hemp oil, and hemp seeds, and hemp clothing) in the United States is usually imported from other countries— primarily Eastern Europe, where hemp has been grown for the past 40 years. However, because “pilot project” is a loosely regulated concept, Colorado and other states are increasingly beginning to cultivate hemp. CBD, at any rate, is legal in all 50 states. It’s highly reﬁned—in a good way. The hemp extract used to make CBD oil comes from cultivars that are already higher in cannabidiol. To concentrate the active components even more, that material goes through a solvent-free extraction process that involves CO2 or other methods, in a manner similar to the production of essential oils. The extracted oil is then tested for contaminants and toxins like heavy metals, and for cannabinoid content. The dosage is important. Eﬀective doses vary widely, based on a person’s severity of symptoms and the balance or tone of an individual’s endocannabinoid system. Generally, though, doses start around 12 milligrams and may go as high as several hundred milligrams. Start small, and increase dosage gradually until you ﬁnd what’s right for you. Or consult a health care professional.
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By Lisa Turner
North American Herb & Spice It really works. Dozens of studies are proving out the ability of CBD to stop seizures, calm anxiety, reduce inﬂammation, ease depression, and soothe chronic pain. “CBD has the potential to be the most important wellness ingredient in the last 50 years,” says Corren. “It could be compared to the role of probiotics in gut health. CBD is important for nervous and immune function, and in the same way probiotics aren’t just for people who suﬀer from digestive disorders, CBD is not just for sick or hurting people. It’s for anyone who wants to be proactive about their long-term health.”
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HEALTH & HAPPINESS
9/8/17 9:24 AM
By Ananta Ripa Ajmera
use turmeric for good health Turmeric is a friend that can help you on the inside and outside (when applied to your skin).
lso called sri kamya, which means “the one who bestows happiness and prosperity,” turmeric is a bright yellow spice that holds incredible healing powers. When used regularly in cooking (or in supplement form), turmeric supports multiple areas of health and wellness: Turmeric is one of the best herbs for easing pain and inﬂammation. The spice enhances your digestive system by making your food more appetizing. Turmeric's cleansing eﬀect helps free you from toxicity while ﬁghting excess fat and ulcers. After it is digested, turmeric puriﬁes your blood. Small, regular doses of turmeric are of real beneﬁt if you suﬀer from anemia or any other blood-based disease. Turmeric has fabulous anti-inﬂammatory and immune-boosting eﬀects.
Turmeric is drying. Since ayurveda believes that obesity and diabetes are caused by too much of the water element in the body, turmeric’s drying eﬀects are thought to help with weight loss and diabetes. For those with thrush, recurring sore throat, oral herpes, or any other kind of oral infection or throat issue, boil a pinch or two of turmeric in a pot of water and drink hot. Turmeric will help clear your lungs of obstructions. A potent healing tonic for those suﬀering from post-accident trauma is whole milk cooked with turmeric and a little honey, if desired. Golden milk products are essentially the same thing but also contain additional ingredients such as cardamom, ashwagandha, and dates. Turmeric powder mixed with water makes a refreshing and eﬀective mouthwash alternative.
Beauty Benefits & Other Topical Uses Anytime you need a makeover, turmeric is there to help. This spice is known for enhancing your complexion and is widely used in cosmetics to minimize dark spots and blemishes. It’s great for combating acne and wrinkles too. Eating turmeric and applying it topically (mix a small amount with water or milk and use it as a face wash) can greatly improve your skin’s complexion, tone, and texture. I love washing my face in the morning with a mixture of a pinch of turmeric, red sandalwood powder, and neem powder. Turmeric arrests bleeding when applied externally and works as a wonderful antiseptic and anti-itch solution. In fact, turmeric is so beneﬁcial for wound healing that in India, Johnson & Johnson manufactured a special turmeric-infused Band-Aid. For cuts and bruises, simply make a paste with turmeric powder and a little water and apply directly to the wound. Article excerpted with permission from The Ayurveda Way by Ananta Ripa Ajmera.
When to Avoid Turmeric The only time I limit my turmeric consumption is during my period. Turmeric tends to increase menstrual blood ﬂow, so it’s great for women who have scanty periods but better reduced for those who don’t.
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By Karta Purkh Singh Khalsa, RH
Adaptogenic Herbs: Stress Busters for the Modern Age
This article is Part 1 in a 2-Part series on adaptogenic herbs. Check back in November for information on the adaptogens holy basil, ginseng, schisandra, eleuthero, and cordyceps.
These body-balancing superstars can help take the edge of stress, boost energy, improve sleep, and so much more.
nxiety, edginess, fatigue, and insomnia may be taking over your life today, but they have always been with us. While today’s version of a “bad day” probably doesn’t involve a tiger as it did in Stone Age times, it might include an attack from a wild boss, leaving you spent, sore, and sleepless. We live in the same bodies as those of our caveman ancestors, and that primitive body responds to stress by producing hormones that cause adrenal gland and sympathetic nervous system stimulation, as well as increased respiration, blood pressure, blood sugar, and heart rate. With acute stress, the body returns to normal quickly. But if stress is prolonged, the eﬀects can be damaging, spawning elevated cholesterol, digestive ulcer, and diabetes.
W hat Are Adaptogens? Adaptogens are herbs that exert a balancing inﬂuence on the body, helping it cope with stress, among other beneﬁts. “I consider adaptogens to be among the most important class of herbs to utilize for general health purposes,” says Roy Upton, executive director of the American Herbal Pharmacopoeia. Although there are numerous adaptogens that each have unique beneﬁts, two really stand out: Rhodiola For centuries, Siberians have used rhodiola, also known as golden root or
arctic root, to thrive in cold climates. A traditional folk medicine in China, Serbia, Scandinavia, and Ukraine, tea made from rhodiola root helps people deal with physical stresses. Folk use and modern research tell us that rhodiola supports the nervous system, immunity, exercise capacity, energy, memory, and sexual performance, and may even lengthen lifespan. A recent study found that rhodiola root extract had beneﬁts for physical ﬁtness, mental fatigue, and coordination tests for students during stressful examinations. Swedish Herbal Institute scientists and their Russian colleagues compared 180 elite Russian cadets before and after routine night duty. Those who had taken a low-to-medium dose of rhodiola did signiﬁcantly better than those taking either a placebo or nothing. Standardized preparations are commonly used at doses of 100–300 mg, one to three times per day. Ashwagandha Ashwagandha is used in Ayurveda as a tonic and sedative. Ayurvedic herbalism uses ashwagandha for general debility and exhaustion, emaciation, memory loss, nerve diseases, cough, anemia, and insomnia, as it nourishes and regulates metabolic processes. According to Michael Tierra, author of numerous books on herbalism, “Ashwagandha is regarded by all Ayurvedic doctors as the single most important and valuable herb
for both men and women. It is good for all weakness and deﬁciency conditions. By building health overall, it builds sexual energy, and this is noticeable usually after three or four days of regular usage. It’s not a stimulant.” Ashwagandha has antioxidant activity in the brain, which may help explain its eﬀects, including its reported anti- stress, immunomodulatory, antiinﬂammatory, cognition-enhancing, and anti-aging beneﬁts. A typical dose is about a gram per day, taken over long periods, up to many years, as a rejuvenator.
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By Jacob Teitelbaum, MD
is it IBS or something else? Often mistaken for IBS, SIBO is a surprisingly common condition characterized by an overgrowth of bacteria in the small intestine.
ost people have never heard of SIBO, which stands for small intestinal bacterial overgrowth, but many people may suﬀer from it. And many of those don’t know they have it. SIBO occurs when there is too much bacteria in the small intestine. Bacteria from the large intestine migrate to the small intestine, make themselves at home, and multiply. This bacterial overgrowth not only causes digestive distress, but it can also lead to myriad health problems. Often mistaken for irritable bowel syndrome (IBS), SIBO can be diagnosed with a hydrogen breath test from a gastroenterologist. Often, patients with SIBO ﬁnally seek help from a doctor after years of stomach pain and discomfort, gas and bloating, constipation, diarrhea, and other symptoms. Beyond the discomfort, SIBO interferes with digestion and nutrient absorption. As food passes through the small intestine, bacteria that shouldn’t be there munch on your meals before food is able to reach your large intestine, and their favorite nutrients include vitamin B12, vitamin D, and vitamin K. SIBO can also lead to something called leaky gut syndrome, a condition in which your intestines develop small tears that allow bacteria to “leak” into your bloodstream. This can lead to autoimmune diseases and other health issues. What causes SIBO? There are numerous potential risk factors, ranging from stress and anxiety to celiac disease, diabetes, Crohn’s disease, slow bowel motility, and excess sugar or alcohol consumption.
Herbal Antibiotics Antibiotics are a ﬁrst-line treatment; however, prescription antibiotics aren’t a
panacea. In about half of SIBO patients, symptoms return within a year after taking antibiotics. The new bacteria are commonly stronger than the ones they replaced. Herbal antibiotics are an alternative that have also been shown to be eﬀective, and don’t become bacteria-resistant. A few to try: garlic, oregano oil, neem, and supplements containing berberine, which include Oregon grape, goldenseal, and barberry.
SIBO Diet A FODMAP diet, which is low in sugar and carbs (see ibsdiets.org for more information and a list of approved foods), is commonly recommended for SIBO. Incidentally, I tell my patients to try eliminating milk and fructose before getting tested for SIBO, as intolerances of these foods are often a cause of symptoms that resemble those of SIBO. This protocol includes not consuming milk and fructose for 10 days, including eliminating anything with sugar such as soda. Lactose-free milk products are okay. With lactose intolerance, most people can have some milk. They just don’t have the enzymes to digest more than a certain amount, and then it causes gas (not dangerous—just a nuisance). Taking the missing enzyme (lactase) as a supplement may allow you to tolerate more dairy products.
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Supplements for SIBO • Magnesium: If you experience constipation, increase ﬁber and water, and take 200–300 mg of magnesium a day. • Peppermint oil caps: For gas pains, begin with enteric-coated peppermint oil caps (e.g., Peppermint Plus by Enzymatic Therapy), which eases cramps. • A good multivitamin: Taking a broadspectrum multivitamin that contains a full spectrum of B vitamins can help to make up for many nutritional deﬁciencies. • Probiotics: Although it may seem counterintuitive to add more bacteria (even the “good” kind) to an already overcrowded system, research shows that probiotics are helpful for many people. Begin with a high-potency product (50 billion CFUs, which stands for “colony forming units”) once per day for one month. For maintenance, take a daily probiotic supplement containing 1 billion CFUs.
Underlying Causes of SIBO SIBO-like symptoms may have other causes. For example, constipation may be caused by candida (yeast overgrowth), low thyroid, or inadequate ﬁber and water intake. I also recommend testing for and treating any food allergies.
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aromatherapy for all ages Whether you’re a senior or a millennial—or you are simply seeking a calmer, more vital life—incorporating essential oils can support your wellness goals at any age.
ap into the power of aromatherapy. The following seven essential oils are a natural treatment for a myriad of chronic conditions, including stress, decreased focus and memory, digestive issues, and low energy.
2. Bergamot (Citrus bergamia) Bergamot is another balancing essential oil whose bright citrus notes will refresh while also battling the blues brought on
by loneliness. Brew a cup of Earl Gray tea and you’ll experience bergamot’s lilting fragrance. Blend several drops along with several of lavender essential oil and
1. Lavender (Lavandula angustifolia) Sweet, herbaceous lavender is the ultimate anti-anxiety essential oil to ease irritability. Simply put, it’s the ﬁrst oil to reach for to ﬁght stress and promote restful sleep. In addition, when inhaled, the grounding aroma treats vertigo and dizziness. And when combined with other oils, lavender helps balance and enhances any blend. Spray a mixture of 12 drops of lavender and 1 ounce water on bed linens to infuse the scent and ease insomnia.
DIY Essential Oil Recipes
Arthritis Massage Blend
◗ 1 oz. grapeseed or
◗ 1 oz. grapeseed or
◗ 18 drops lavender
◗ 1 oz. grapeseed or
sweet almond oil
sweet almond oil
◗ 18 drops bergamot
◗ 18 drops peppermint
◗ 18 drops cypress ◗ 6 drops rosemary
◗ 18 drops ginger ◗ 6 drops rosemary
Blend with 1 oz. grapeseed or sweet almond oil for massage, or combine oils with distilled water and use as a body spray. (Avoid spraying near face.)
Blend with 1 oz. grapeseed or sweet almond oil. Place one drop under nose and breathe deeply, then massage in circular motion on stomach.
◗ 18 drops rosemary ◗ 12 drops peppermint
Blend with 1 oz. grapeseed or sweet almond oil for massage, or combine oils with distilled water and use as a body spray. (Avoid spraying near face.)
sweet almond oil ◗ 18 drops cypress ◗ 6 drops ginger ◗ 6 drops rosemary
Mix with 1 oz. grapeseed or sweet almond oil and massage aﬀected areas. This blend is an eﬀective treatment for leg and foot cramps, too!
9/7/17 3:00 PM
By Cheryl Cromer
diﬀ use for a relaxing scent. Or draw a warm tub of water and add 6–8 drops of bergamot for a soothing evening bath.
3. Geranium (Pelargonium graveolens) Geranium’s fresh, green scent will brighten your morning! This essential oil helps minimize inﬂammation and stimulates sluggish circulation, and is often used in skincare to treat wrinkles and dull skin. Add 2–3 drops to your daily moisturizer to tone the skin, and breathe deeply to awaken the senses.
4. Cypress (Cupressus sempervirens) Like geranium, cypress oil’s circulatory and anti-inﬂammatory properties ease tense muscles and aching joints. Its light evergreen scent gently promotes healthy breathing by opening respiratory airways. Cypress also helps during times of grief, and is often used as a powerful natural aid to foster emotional healing after loss. Inhale directly from the bottle or add a few drops to a tissue and tuck into a pocket for easy access.
5. Rosemary (Rosmarinus officinalis) Spritely, stimulating rosemary is both a mood- and mind-booster that eases symptoms of depression and stimulates
brain functions. Rosemary can also improve circulation, and is an eﬀective addition to massage oil or warm compresses targeting arthritis or leg cramps. But remember, a little goes a long way with this somewhat camphorous essential oil, so use a few drops diluted in a carrier oil such as grapeseed oil.
Tea Tree Lavender Deodorant This gentle, eﬀective, long-lasting formula helps control odor all day long.
6. Peppermint (Mentha piperita) Ahhh, the sweet, minty whoosh of peppermint—deﬁnitely invigorating and refreshing. Beyond that, peppermint is a serious memory-enhancing essential oil, especially when paired with rosemary. Diﬀ use a few drops of each oil in the morning for alertness and energy. Peppermint can also help ease a cranky digestive system, stimulate a lackluster appetite, and quell nausea. Place 2–3 drops on a handkerchief and inhale as needed to ease symptoms.
7. Ginger (Zingiber officinale) Like peppermint, this spicy essential oil helps relieve digestive ailments and is an excellent mate for a massage blend. But ginger also oﬀers warming, anti-inﬂammatory properties that will heighten the eﬀectiveness of formulations for rheumatism and arthritis. And paired with orange-scented bergamot, ginger’s earthy aroma is especially inviting. Add two drops of each in a diﬀ user for an uplifting aromatic backdrop to your day.
Tea Tree Oil Possessing an intense, earthy aroma, Aura Cacia Pure Tea Tree Essential Oil can be used by the drop directly on the skin to cleanse and purify.
Aromatherapy Inhalant and Massage Oil This natural formula is made with oils extracted from six medicinal herbs that have used around the world for centuries.
HEALTH & HAPPINESS
9/7/17 3:00 PM
9/6/17 3:14 PM
THINGS YOU NEED TO KNOW ABOUT COLDS AND FLU BY VERA TWEED
IMMUNITY GUIDE Common as they are during winter months, colds and ﬂu aren’t inevitable.
That’s especially true once we reach our late 20s or early 30s, when the immune system becomes most eﬀective against these types of bugs. Although resistance starts to drop after age 80, most of our lives should be relatively free of these annoying experiences. “If you’re a 45-year-old and you’re catching colds three times a winter, you’re doing something wrong in terms of caring for yourself,” says Wendy Warner, MD, a holistic physician in Langhorne, Pa., and author of Boosting Your Immunity for Dummies. “So you should stop and think, what could I be doing diﬀerently?” Adequate sleep and good food are the best protection. “If you’re eating crap, you can’t expect your immune system to work right, and sugar’s really bad for the immune system,” says Warner. Eat whole foods, especially lots of veggies, and include an orange a day for vitamin C. In addition, she oﬀers these helpful tips and supplement recommendations.
of Sleep May Not Enough ➊8BeHours It’s most important to sleep between the hours of 10 pm and 2 am. “That’s when the immune system revs up, runs around, and cleans up all the stuﬀ you’ve been exposed to that day,” says Warner, “but you have to be asleep for that to happen.” If you sleep from 1 am to 9 am, for example, your immune system gets short-changed, even though you’re getting your eight recommended hours..
Extracts Can Keep You Healthy ➋Mushroom Diﬀerent mushrooms enhance diﬀerent parts of the immune system, boosting its ability to resist seasonal bugs and, if you do get sick, speeding recovery. Look for a combination of maitake, cordyceps, and reishi extracts, and take it daily during the winter season.
➌High-Dose D Beats Bugs
Studies of more than 11,000 people, from infants to 95-year-olds, show that low levels of vitamin D increase the odds of winter respiratory infections. So be sure to get enough of the “sunshine vitamin,” especially in the winter when you’re less likely to spend time outdoors.
Herbal Shower or Bath Clears Congestion ➍An A hot, steamy shower or bath with some herbs is a relaxing way to decongest sinuses and lungs. Take fresh rosemary or oregano, or dried eucalyptus, into a hot shower. Get the herb wet, squeeze or stomp on it to release its oils, and inhale. Or, put essential oil of eucalyptus on a hot, wet washcloth and squeeze it to release more active components. An alternative to ﬂushing sinuses with a netti pot, herbal baths are eﬀective for all ages, including kids. HEALTH & HAPPINESS
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Mistake Most People Make with Echinacea ➎The “Echinacea is great, but you have to take it the minute you get a sniﬄe, if it even crosses your mind that you’re getting a scratchy throat,” says Warner, adding that you need to take about four times the dose recommended on most products. That way, she says, whether you’re getting a cold or ﬂu, “It’ll knock it out quickly.”
If you don’t wash your hands properly, they will keep spreading bugs—both to other people and into your own mouth and nose. The CDC recommends scrubbing with soap and water for 20 seconds, or the time it takes to sing “Happy Birthday” twice.
Andrographis Is a Go-to Remedy ➏Why Unlike echinacea, andrographis will work even if you start taking it a day or two after symptoms strike. It’s also very eﬀective for prevention, especially if you’re exposed to bugs from coworkers, family members, or a sniﬄing passenger sitting next to you on a plane.
a Popular Flu Remedy also Works for Colds ➐Why Viruses are continually mutating, and it’s getting more diﬃcult to tell whether
symptoms indicate a cold or ﬂu. Unlike ﬂu vaccines, which target speciﬁc viruses (and may not work because of incorrect predictions about which ﬂu virus will be active in a given season), natural remedies can help the immune system knock out any virus. Consequently, Oscillococcinum, a popular homeopathic remedy marketed for ﬂu, also works for colds.
PREVENTING COLDS & FLU: DOSAGE GUIDELINES
To stay healthy, Warner recommends taking these daily during cold and ﬂu season:
Mushroom extracts: Take a combina-
Andrographis: Take 200 mg 1–2 times
tion of maitake, cordyceps, and reishi or, if you opt for a single mushroom, choose reishi, which also helps balance stress. Look for an extract from the fruiting body (the top part) or, next best, mycelium (the underground part) grown in liquid nutrients.
daily for prevention, especially when travelling or when you know that you’ll be around people with colds or ﬂu.
Probiotics and prebiotics: Preferably, get probiotics by drinking keﬁr or kombucha, and prebiotics (food for beneﬁcial gut bugs) by eating jicama, asparagus, and artichokes. A high-quality supplement is the next-best alternative.
Vitamin D: Get your levels tested. Failing that, take at least 2,000–5,000 IU daily—the higher dose if you live north of the sunny southern states.
Fish oils: Get 1–2 grams daily of an EPA/ DHA combination to reduce chronic inﬂammation, which makes you more susceptible to seasonal bugs.
Vitamin C: One of the most acknowledged immune health remedies on the planet, vitamin C may help keep colds at bay, according to several studies. For those who do succumb to the sniﬄes, increasing vitamin C may shorten the number of days they're symptomatic. When Israeli doctors gave vitamin C to a group of competitive swimmers with upper respiratory infections, 47 percent of those taking a daily dose of C experienced less severe symptoms and a more rapid recovery than those who didn't supplement with C. Use 250 mg daily for kids and 500–1,000 mg daily for adults. 18
Exercise Can Help or Harm ➑How A moderate amount of exercise makes you less susceptible to seasonal bugs. However, cautions Warner, “When you overdo exercise, you actually increase your cortisol, your main stress hormone, and that negatively impacts the immune system.” If you’re always trying to push yourself past the limit, winter is a good time to try yoga or Pilates.
and Fever Are Not Cold or Flu Symptoms ➒Achiness If a fever or achiness makes you want to hide under the covers, do so. Aches and fever aren’t actually caused by cold or ﬂu viruses, but by inﬂammatory chemicals released by our immune system, indicating it’s ﬁghting the virus— a good thing, under the circumstances. Don’t take an aspirin to suppress aches and fever. Rather, take natural remedies that enhance your ability to beat the virus, and get some rest. “If you don’t rest when you need to,” warns Warner, “it’ll take longer to recover.”
Aren’t the Only Culprits ➓Viruses Colds and ﬂu are viral infections, but once they strike, a bacterial infection can also develop. A wet cough or yellowishgreenish nasal discharge may be symptoms. Because natural remedies enhance our immune system’s ability to knock out all types of pathogens, they can work on both, and herbs that contain berberine, such as Oregon grape, yellow root, and barberry, are especially good at knocking out bacteria.
9/6/17 3:14 PM
Natural Remedies for What Ails You
To treat any combination of cold or ﬂu symptoms, Warner recommends: ANDROGRAPHIS:
For specific symptoms:
Take 200 mg every 2 hours for the first 12 hours, and then 3 times daily until symptoms abate and you feel normal for 1–2 days.
DRY COUGH: Allergies may play a part. Take fish oil, enough to get 4 grams of EPA/DHA daily, and natural antihistamines and anti-inflammatories such as stinging nettle, quercetin, bromelain, and turmeric, available in formulas.
For 7–10 days, take 10,000 IU daily, or double your usual dose if it’s based on blood tests. OSCILLOCOCCINUM.
For a cold or flu, each vial can be divided into 3–4 doses. ECHINACEA:
Must be taken at the very first sign of a cold. Otherwise, take andrographis instead. Warner recommends four times the echinacea dose suggested on product labels. Take a tincture every two hours (it should make your tongue tingle) or drink an echinacea tea throughout the day.
WET COUGH AND CONGESTION: Wet coughs can be viral, bacterial, or a combination of the two. Elderberry in syrup, gummies, or lozenges fights both viruses and bacteria. Additional antibacterial cough remedies include herbs that contain berberine, such as Oregon grape, yellow root, goldenseal, and/or barberry, in capsules or tinctures. For congestion, take an herbal shower (see above) or flush sinuses using a netti pot with salt and a drop of rosemary. Take andrographis, and if you notice a yellowish or greenish discharge, there could be a bacterial infection on top of the cold or flu virus. Herbs that contain berberine, such as Oregon grape and goldenseal, are natural antibiotics.
Natural Hand Sanitizer CleanWell hand sanitizers kill germs with a patented formulation of thyme. This natural solution leaves skin feeling soft and won’t sting cuts.
Pure-Castile Unscented Liquid Soap
SORE THROAT: Gargling with salt water reduces mucus,
and herbs can coat and soothe the throat. Choose teas with slippery elm, marshmallow root, and ginger. To make your own ginger tea, chop fresh ginger root, brew for 10 minutes in a tea ball, and sip it throughout the day. Throat sprays and respiratory tonics may also include other herbs such as osha and elecampane. FEELING WEAK OR TIRED: Take the above remedies, and
get plenty of rest. Among the mushrooms, cordyceps is especially good for enhancing energy.
LINGERING SYMPTOMS: If you’ve been taking natural rem-
Zinc lozenges are an effective way to shorten the duration of colds and flu.
edies and feel better, but some symptoms just won’t go away, Warner recommends trying acupuncture or shiatsu (or just getting a massage) to help the immune system beat the last of it.
With no added fragrance and double the olive oil, this soap is great for sensitive skin—and babies too.
Nasal Wash System Kit Solve allergies and sinus pain with this all-natural nasal irrigation system. Gentle enough for babies, kids, and adults, it’s an eﬀective and less irritating alternative to neti pots.
Boiron Irwin Naturals
Immuno-Shield All Season Wellness
Amino Acid Chelated Zinc 50mg
This potent formula supports the body’s natural defenses with vitamin C, echinacea, olive leaf, and more.
Zinc plays a critical role in immune system health. This formula contains 50 mg of zinc in a easy-to-absorb form.
ThroatCalm ThroatCalm tablets work with your body to temporarily relieve minor sore throat and hoarseness. This safe, eﬀective homeopathic formula is recommended for everyone ages 12 and up.
HEALTH & HAPPINESS
9/7/17 2:58 PM
9/7/17 1:12 PM
amazing mushrooms FOR WHOLE-BODY HEALTH Discover the incredible healing properties of medicinal mushrooms BY ISAAC ELIAZ, MD
mushroom walks into a bar, sits down. The bartender turns to him and says, “Get outta here. We don’t serve your kind.” Mushroom says, “Why not? I’m a fungi.” Mushrooms are something you should be serving more of—medicinal mushrooms (which include the common button crimini used to top pizza) oﬀer incredible health-promoting and disease-ﬁghting beneﬁts. These special fungi are some of the richest sources of therapeutic compounds, including lipids, proteoglycans (combinations of proteins and sugars), polysaccharides (including beta glucans), alkaloids, vitamins, minerals, and antioxidants. Certain varieties of medicinal mushrooms have been prominent in traditional Chinese medicine (TCM) for millennia because of their numerous health beneﬁts. Today, modern science is validating these remarkable beneﬁts, speciﬁcally in immunity, cardiovascular disease, organ failure, respiratory problems, digestive issues, diabetes, neurodegenerative conditions, and more.
HEALTH & HAPPINESS
9/8/17 9:30 AM
amazing mushrooms FOR WHOLE-BODY HEALTH cont. Immune Boosting Certain mushrooms have immediate eﬀects on the immune system. One standout is turkey tail—speciﬁcally its active ingredients PSP and PSK, which have shown promise in ﬁghting cancer. Beta-glucans are another compound found in mushrooms that can help boost immunity. By improving the proﬁles of T lymphocyte immune cells, medicinal mushrooms enhance the frontline responses of the immune system, providing protection against infections and harmful invaders. In addition, they have also been shown to boost the eﬀects of other compounds, such as herbs.
“Because medicinal mushrooms have the ability to strengthen the immune system, they oﬀer greater protection against future illnesses.” Mushroom Varietiew Of the thousands of varieties of mushrooms growing throughout the world, several types possess speciﬁc medicinal properties. Here is a brief description of six widely studied mushrooms.
Disease Preventive Because medicinal mushrooms have the ability to strengthen the immune system, in part by supporting T lymphocyte immune cells and natural killer (NK) cells, they oﬀer greater protection against future illnesses. In addition, according to TCM, certain medicinal mushrooms have particular aﬃnities for diﬀerent organs, such as the lungs, digestive tract, and kidneys, in essence “targeting” these organs and helping to prevent related problems.
WOOD EAR FUNGUS (Auricularia auricula) increases activity of the antioxidant SOD in key organs such as the brain and liver. Good for: heart health, healthy cholesterol, immune enhancement, wound healing, and digestive health.
SHIITAKE (Lentinus edodes) is packed with important vitamins and minerals, as well as essential amino acids. Good for: lowering high blood pressure, reducing high cholesterol, and healing infections.
Detoxifying Mushrooms are soft, spongy, and porous, and they have the ability to absorb all types of substances from the environment in which they are grown. This ability also helps to make them eﬀective in removing toxins from the body. Additionally, the lipids and phospholipids found in medicinal mushrooms allow their other active compounds to penetrate into fatty tissues and cell membranes, where toxins are usually stored. These active constituents can exchange with, and eﬀectively expel, toxins that may have accumulated in unhealthy tissues for years. This is one way that medicinal mushrooms can help counteract the long-term side eﬀects of heavy metals, pesticides, medications, and other environmental toxins.
REISHI (Ganoderma lucidum) has the
longest historical use of all the mushrooms. Good for: heart disease, inﬂammation, ulcers, and immune strength.
MAITAKE (Grifola frondosa) is known as the “king of the mushrooms” in Japan for both its taste and its health-promoting beneﬁts. Good for: controlling high blood pressure and high blood sugar, as well as immune enhancement.
MEDICINAL MUSHROOM SUPPLEMENTS A comprehensive mushroom formula ensures wide-ranging beneﬁts. Make sure that the mushrooms were grown in controlled environments free of harmful contaminants. In certain advanced medicinal mushroom formulas, mushrooms are grown on blends of immune-enhancing herbs. The results are botanically enhanced mushrooms that absorb many of the health-promoting properties of the herbs.
9/7/17 3:58 PM
TURKEY TAIL (Coriolus versicolor) may be
PHOTOGRAPHY: PORNCHAI MITTONGTARE: FOOD STYLING; CLAIRE STANCER; PROP STYLING: ROBIN TURK
the most studied medicinal mushroom of all. In the 1970s, Japan approved PSK (found in turkey tail) to treat several types of cancers, and it remains a best-selling cancer drug in that country. Good for: bolstering immunity.
Shiitake Carpaccio SERVES 2
TREMELLA (Tremella fuciformis) is used to make a cough syrup for treating chronic bronchitis and a number of other cough-related conditions (such as asthma and dry cough) in traditional Chinese medicine. Good for: ﬁghting tumors, lowering blood glucose, combating high cholesterol, protecting against radiation, and increasing skin hydration when applied topically.
Want to include more mushrooms in your diet? Start with easy-to-ﬁnd varieties such as shiitake. This dish is insanely easy to prepare, is packed with nutrients, and is surprisingly satisfying given its simplicity. There’s peppery arugula, brightness from the lemon, hot-and-smoky paprika, and creamy, salty umami ﬂavor from the cheese. Recipe excerpted with permission from Healing Mushrooms by Tero Isokauppila. 1 bunch arugula (4 cups) 8 oz. shiitake mushrooms, stemmed and very thinly sliced Juice of ½ lemon (1 Tbs.) Extra-virgin olive oil (approx. 2 Tbs.) Salt and pepper, to taste Smoked paprika (½–1 tsp.) 1½ oz. shredded Parmesan cheese
Divide arugula between two plates, and top with mushroom slices. Drizzle lemon juice and olive oil over mushrooms, and season with salt, pepper, and paprika. Finish with a sprinkling of Parmesan cheese over all. per serving: 260 cal; 12g prot; 21 total fat (6g sat fat); 11g carb; 15mg chol; 380mg sod; 4g ﬁber; 4g sugars
Mushroom Cacao & Elixir Mixes
Mushrooms + Herbs
Fermented Shiitake and Reishi
These delicious drink mixes can be added to hot water or smoothies to provide a quick dose of functional ingredients.
This line features medicinal mushrooms and other potent botanicals to provide targeted support for immunity, liver function, and more.
The mushrooms in this potent supplement are organically grown, 100 percent vegan, excipient-free and contain no ﬁllers or additional ingredients.
HEALTH & HAPPINESS
9/7/17 3:58 PM
By Lisa Turner
beautiful choices Make over your makeup bag with natural cosmetics for a truly fresh glow.
our skin is a living, dynamic organ, and what you put on it is absorbed into the circulatory system. That means harsh chemicals, irritating fragrances, and toxic preservatives in your makeup may be making a steady route into your body. Ready to revamp your make-up bag? Here’s a sampling of some of our favorite all-natural (and still beautiful) options.
Foundation and concealer. Because foundations, concealers, bronzers, and blushes are not washed oﬀ—like soap or shampoo—they’re in contact with your skin for hours at a time and have a greater chance of causing irritation and introducing toxins. Instead of harsh bases, liquid foundations and concealers contain natural oils and botanicals such as shea butter, avocado, aloe vera, jojoba, rose hip oil, chamomile, and calendula to soften and nourish skin. Antioxidants such as rosemary, pomegranate, green tea, and white tea extract help inhibit the enzymes that break down the skin’s elasticity. And be sure that your foundation also contains nontoxic sun protection. Best choices—titanium dioxide or zinc oxide.
Powders, bronzers, and blush. Mainstream powdered bronzers and blush are made with talc, which can be contaminated with asbestos ﬁbers and may be toxic and carcinogenic. Natural powders and powdered bronzers or blush are made with kaolin, corn starch, or mica. Colors and tints usually come from natural mineral pigments like black, red, and yellow iron oxide, not coal tar or synthetic dyes.
Eye liner, mascara, and shadow. Anything used in the delicate eye area should be especially gentle, safe, and free from harsh chemicals like thimerosal, coal tar dyes, aluminum, propylene glycol, and parabens, common in mascara and eye liner; they may also contain prime yellow carnauba wax, which can clog oil glands in the eyes and lead to dry eye disease. Natural eye makeup is formulated with plant oils and iron oxides for color, and may also contain eyebright extract, an herb that may reduce inﬂammation in the eyes and prevents styes.
Lipstick, lip liner, gloss, and tint. Because you use it on your mouth, it’s important that lip products are clean (although the claim that women eat 9 pounds of lipstick in their lives is an urban legend). Nasty chemicals in lip colors include petroleum products, methylparaben, propylparaben, chemical colors like D&C Red 22 Aluminum Lake (rated “moderate hazard” by the Environmental Working Group’s Cosmetics Database) and lead; in one study, more than half of 33 brands of lip color contained lead. Natural lipsticks use plant oils and waxes like sesame, jojoba, and candelilla as the base, with mineral pigments for color.
Makeup remover. Mainstream makeup removers contain mineral oil, alcohol, chemical preservatives, and other harsh or toxic ingredients. Look for natural makeup removers made with almond or jojoba oil, and fortiﬁed with botanicals such as chamomile, cucumber, green tea, and eyebright to smooth and soothe skin and delicate eye tissues.
Argan Oil Shampoo Deliver lasting moisture to even the most dry and damaged hair with this blend of argan extract, CoQ10, and sea buckthorn oil.
Very Emollient Body Lotion This deep, nourishing drink for dry, thirsty skin blends organic aloe, green tea, and chamomile for optimum moisture balance.
Lemon Verbena Hand Soap This unique blend of aloe vera gel, olive oil, and essential oils makes for a hard working, nondrying cleaner for busy hands.
Seaweed Bath Co.
Purifying Detox Body Wash This natural wash combines bladderwrack seaweed, green coﬀee extract, and French clay to detoxify and cleanse.
Lavender + Aloe Lotion Everyone 3-in-1 lotions are moisturizing enough for your hands and body and light enough for your face.
9/8/17 10:12 AM
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9/5/17 12:43 PM
off the shelf
By Emily A. Kane, ND, LAc
C for yourself For immunity, tissue repair, and more, this basic building block is the foundation for optimum health.
f you were stranded on a desert island and could have only one supplement with you, what would you choose? I have no doubt about what I’d choose. It is essential to immune function. Humans don’t produce it, and our adrenal glands require massive amounts when under stress. We can get enough from our diet to prevent scurvy, but we need to ingest much more for optimal tissue repair and graceful aging. Of course, it’s vitamin C, or ascorbic acid.
Vital Nutrient Most mammals, when stressed, injured, or diseased, convert glucose to vitamin C for the purposes of adrenal support, tissue repair, and white blood cell (phagocyte) eﬀectiveness. But because the human body can’t process this conversion, we need plenty of C in our diets. Relatively small doses are required for our day-to-day needs—maybe as low as the RDA of 65 mg—so that we don’t get scurvy. But higher doses are required to ward oﬀ or ﬁght other ailments. Many modern diseases fulminate under the ravages of inﬂammation, where damage is happening too fast for our natural repair mechanisms to handle. Vitamin C works to hasten the resolution of many such conditions—from colds to cancers to burns—by donating high-energy electrons to neutralize the free radicals that are the harbingers of inﬂammation. Vitamin C is also essential for the production of collagen, a substance found in all tissues in the body, and norepinephrine, which can be thought of as a souped-up version of epinephrine, the neurohormone that triggers the ﬁght-or-ﬂight response to danger. Vitamin C is also found in the body in high concentrations in white blood cells and the adrenal glands.
Getting Enough Vitamin C requirements increase signiﬁcantly under all forms of physical, mental, and emotional stress. Reams of published research attest to the healing properties of vitamin C in human diseases, including asthma, atherosclerosis, cancer, diabetes, high triglycerides, Parkinson’s disease, pre-eclampsia, and ulcers. Most research concurs that vitamin C signiﬁcantly reduces death rates from all causes. When you’re healthy, eating a high-ﬁber, high-veggie diet, your body is less stressed, and your vitamin C requirements relax. High doses (above 4–5 grams daily) given to a healthy person typically produce looser stools. But researcher Robert Cathcart, MD, provides good evidence that the sicker or more toxic people are, the more vitamin C they can absorb without diarrhea. When a person is ill, or requires additional nutrition for tissue repair, amounts up to 100 grams of vitamin C can be absorbed within a 24-hour period. Contrary to popular belief, vitamin C does not cause kidney stones, unless you are a dialysis patient, in which case the possibility of kidney stones with high levels of any nutrient will increase. There are no known adverse interactions with vitamin C and any drug or supplement.
to get 2,000 mg (2 grams) of vitamin C. A 6-ounce glass of orange juice contains less than 100 mg of vitamin C. Vegetables relatively high in vitamin C include broccoli, peppers, potatoes, and Brussels sprouts. When taken from food sources, fresh is best because vitamin C levels in fruits and veggies diminish within a few hours of being exposed to the air. In supplements, most available vitamin C is derived from corn (no DNA is involved, so GMO is not an issue). Supplements of C can also be sourced from sago palm or tapioca (cassava). Many brands add bioﬂavonoids, which increase the absorption of ascorbic acid. I prefer powders made in a lab under controlled methodology because they are much more stable—with a nearly indeﬁnite shelf life. I have worked up to taking about 5 grams of vitamin C daily, and if I were to fall ill, I would take more until my stools become loose. I advise using a buﬀered product that contains added alkalinizing minerals, which is easier on the stomach, and absorbs better when taken orally. For those who are really ill and require massive doses, the intravenous method is more eﬀective.
The Best Sources Vitamin C can be found in citrus fruits and berries. The highest berry source is the acerola cherry. It takes about 25 cherries
Acerola cherries are an excellent source of vitamin C.
9/7/17 4:03 PM
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9/6/17 10:49 AM
By Vera Tweed
joint health Joint problems become more common with age but they aren’t inevitable. A diet that’s low in reﬁned carbohydrates and reﬁned oils, but rich in antiinﬂammatory fats and fresh vegetables, helps to keep joints healthy, but there’s more to know. Wondering what? Take our quiz to ﬁnd out. 1. Since the 1950s, the incidence of knee osteoarthritis has: a) Increased by about 10 percent b) Doubled c) Tripled
Did You Know?
2. The biggest reason for this increase is most likely: a) People are living longer b) People are heavier, and extra weight puts more stress on joints c) Poor diet d) Lack of physical activity 3. How many types of arthritis are there? a) 2 b) 3 c) 16 d) 27 e) 100+ 4. In which type of arthritis do symptoms include red, patchy, scaly skin? a) Rheumatoid arthritis b) Psoriatic arthritis c) Bursitis
5. Which type of arthritis is “wear and tear,” meaning the cartilage that cushions joints wears away? a) Rheumatoid arthritis b) Gout c) Osteoarthritis 6. People whose joints are too painful to walk very far should: a) Avoid exercise b) Push through the pain and walk for 30 minutes a day c) Do exercise that isn’t painful
7. Chondroitin and glucosamine can relieve osteoarthritis because: a) They are anti-inﬂammatory b) They are building blocks of cartilage that cushions joints c) They lubricate joints d) All the above 8. Which of these is a natural remedy for rheumatoid arthritis? a) Fish oil b) Boswellia c) Both
1. b) A study led by Harvard University, and published in the Proceedings of the National Academy of Sciences, found that knee osteoarthritis has doubled since the mid-20th century.
2. d) The same study found that physical inactivity is likely the biggest reason for the rise, though poor diets and excess weight are also factors. A longer lifespan does not explain the increase in osteoarthritis.
3. e) There are more than 100 types of arthritis. The most common form is osteoarthritis, followed by rheumatoid arthritis, and then psoriatic arthritis.
4. b) Psoriatic arthritis symptoms include inflamed skin, joint inflammation, and pain.
5. c) Cartilage wears away in osteoarthritis, which causes painful bone-onbone contact.
6. c) Exercise that does not stress or aggravate joints will strengthen supporting muscles and ligaments, decrease inflammation, and reduce pain. Exercise in water is a good option.
7. b) Chondroitin and glucosamine are building blocks of cartilage. They can help prevent damaged cartilage from worsening, and relieve pain.
8. c) Rheumatoid arthritis is an autoimmune disease that causes inflammation in joints, and both fish oil and boswellia, an herb used for centuries in Ayurveda to treat joint issues, are antiinflammatory. Each works in a different way, so both may be beneficial.
Drinking tart cherry juice can relieve joint pain from different types of arthritis. Among healthy endurance athletes, it has reduced pain after a long race.
9/6/17 3:36 PM
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the fit foodie
give your thyroid some tlc Improve thyroid function by eating more of these seven foods.
s your thyroid gland making you fat, sad, and tired? It’s possible. An estimated 10 million to 25 million people suﬀer from underactive thyroid—a condition called hypothyroidism. And some studies show even mild thyroid impairment can result in cognitive impairment. The thyroid is a small, butterﬂy-shaped gland at the base of the neck; its job is to make hormones that regulate energy, metabolism, mood, heart rate, and other important functions. But when it’s out of whack, symptoms can include weight gain, fatigue, dry skin, sluggish thinking, and even depression. If you suspect your thyroid’s not functioning properly, check with your health care provider. And support your thyroid—and overall health—with these seven foods.
❶ Seaweed. The thyroid requires iodine, a trace mineral, to synthesize sufficient amounts of thyroid hormone, and studies show that even mild iodine deficiencies can lead to thyroid problems. Other than iodized salt, the richest source of natural iodine is seaweed, with kelp, kombu, and wakame having the highest amounts. Try this: Soak wakame seaweed in hot water for 20 minutes, then drain and combine with rice vinegar, sesame oil, grated ginger, honey, or agave, and thinly sliced scallions for an easy seaweed salad. Brush sheets of nori with olive oil; sprinkle with a mix of brown sugar, salt, smoked paprika, and cayenne; and pan fry for 15 seconds. After allowing this to cool, cut into triangles. Soak hijiki seaweed in hot water for 10 minutes; drain and toss with a mixture of minced red onion, shredded carrots, cooked quinoa, and green peas; drizzle with a dressing of white miso, black sesame seeds, sesame oil, and garlic.
❷ Brazil Nuts. The thyroid has the highest selenium content of any organ, and 30
studies suggest that selenium deficiencies may be a primary cause of thyroid disorders. Brazil nuts are an especially rich food source of selenium; other sources include tuna, sardines, beef, turkey, and chicken. Try this: Combine Brazil nuts, olive oil, garlic, and a handful of arugula and basil in a food processor, and process into a savory pesto. Soak some Brazil nuts overnight in water, then drain and purée with fresh water, a couple of dates, and a dash of vanilla for a delicious milk alternative. For a rich, dairy-free soup, cut sweet potatoes and onions into chunks and simmer in stock with a sprig of rosemary until soft; remove and discard rosemary; add Brazil nuts and purée until creamy and smooth.
❸ Apples. Like pears, plums, and citrus fruits, apples are rich in pectins, a gelatinous fiber that helps clear the body of heavy metals, especially mercury, which has been associated with lower levels of thyroid hormone in those people with higher exposure. Try this: Cut apples crosswise (don’t peel them—the skin is the richest source of pectin!), dredge in brown sugar, then pan-fry in coconut oil
until tender; top with shredded basil and crumbled blue cheese. Spiralize a whole apple with skin, lightly steam in apple juice until tender, and serve with yogurt, hemp seeds, and blueberries as a breakfast noodle bowl. Simmer chopped apples, parsnips, shallots, and sprigs of thyme in broth until tender; remove thyme sprigs and purée until smooth; top with additional thyme and a dollop of crème fraîche.
❹ Pumpkin Seeds. Zinc is critical to thyroid health and is required for the synthesis of thyroid hormones. In fact, deficiencies of this mineral can lead to hypothyroidism. (Additionally, thyroid hormones are essential for zinc absorption, so hypothyroidism can lead to zinc deficiency.) Pumpkin seeds are a rich source of zinc; other good sources include oysters, crab, lobster, legumes, nuts, and sunflower seeds. Try this: Purée raw pumpkin seeds with avocado chunks, cilantro, and a squeeze of lime for a creamy twist on guacamole. Combine pumpkin seeds, canned black beans, shredded carrots, and instant oats in a food processor; pulse until finely chopped and form into burgers; fry until crispy on the outside and cooked through. Or toss pumpkin seeds with melted butter or coconut oil, honey, cinnamon, and cardamom, and toast in the oven at 300°F until browned.
❺ Yogurt is rich in vitamin D, a key hormone-like substance that’s involved in immune
9/7/17 3:59 PM
By Lisa Turner
Japanese Sweet Potato Soup with Rice & Nori Croutons SERVES 6
This creamy vegan soup is topped with crispy rice “croutons” laced with seaweed; we used crumbled nori, but kelp or dulse ﬂakes would work as well. 1 cup sushi rice 1 large shallot 2 garlic cloves 2 large Japanese sweet potatoes, peeled and cubed (about 2½ cups), or regular sweet potatoes
3 cups vegetable stock 1 15 oz. can coconut milk 2 Tbs. red curry paste, or to taste ⅓ cup crumbled toasted nori Sesame oil for frying croutons
1. Rinse rice in colander until water runs clear, not milky. Combine rice with 1½ cups water in medium saucepan. Bring to a boil, reduce heat, cover, and simmer 20 minutes, until rice is tender and water is absorbed. Remove from heat, and let cool. 2. While rice is cooling, combine shallots, garlic, sweet potatoes, and stock. Bring to a boil, reduce heat, and simmer 15 minutes, until sweet potatoes are soft. Stir in coconut milk and red curry paste, and cook 2 minutes longer. Transfer to blender or food processor, and purée until very smooth. Return to pan to keep warm. 3. While soup is cooking, stir nori or other seaweed into rice. Form rice into 1-inch balls and ﬂatten slightly. Heat sesame oil in large, heavy skillet. Fry croutons 4–5 minutes per side, until golden. 4. To serve, divide soup among individual serving bowls. Top each with croutons, and serve immediately.
PHOTOGRAPHY (TOP): PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK
per serving: 330 cal; 7g pro; 18g total fat (14g sat fat); 40g carb; 0mg chol; 410mg sod; 3g ﬁber; 4g sugars
system regulation. Vitamin D deficiencies are associated with increased risk of Hashimoto’s disease, an autoimmune condition that is the most common cause of hypothyroidism. Other good sources of vitamin D include fortified orange juice, dairy-free milk substitutes, sardines, and—the best source— spending time in the sunshine. Try this: Make a lassi, a traditional Indian beverage: purée yogurt, frozen mango chunks, and lime juice in a blender, then pour into glasses and garnish with slices of lime. Purée yogurt with blackberries, honey, and grated ginger; stir in vanilla yogurt to make swirls and then spoon into Popsicle molds and freeze. Dump a container of yogurt into a cheesecloth-lined strainer and refrigerate overnight; stir in your favorite herbs and seasonings, and use as a substitute for sour cream.
❻ Chickpeas. Like other legumes, chickpeas are high in fiber, which can help prevent or reduce constipation—a common complaint among people with thyroid disorders. Bonus: chickpeas are also high in zinc, which is critical for thyroid function. Try this: Toss cooked chickpeas with olive oil, coarse salt, and minced rosemary; spread on a baking sheet and roast at 400°F until crispy; let cool for a crunchy, nut-like snack. For a vegan tagine, cook chickpeas with sweet potatoes, onions, tomatoes, garlic, cinnamon, cumin, and broth; stir in chopped dried figs and slivered almonds; top with parsley. Or toss chickpeas, Brussels sprouts, and cauliflower florets with olive oil, and roast at 400°F till tender.
❼ Sardines. Like Brazil nuts, sardines are high in selenium. Sardines are also rich in omega-3 fatty acids, which help lower inflammation and support the immune system, thereby reducing the risk of Hashimoto’s disease. Other good sources of omega-3s include salmon, walnuts, and flax seeds. Try this: Arrange sardines in a glass casserole dish and drizzle with olive oil and lemon juice; broil till hot and then shower with parsley before serving. Mash boneless, skinless sardines with olive oil, olives, capers, coarse black pepper, and a pinch of cayenne for an easy, spreadable fish dip. Simmer boneless, skinless sardines in tomato sauce with minced rosemary leaves and crushed red pepper flakes; serve over cooked penne pasta with grated Asiago cheese. HEALTH & HAPPINESS
9/7/17 4:00 PM
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
just beet it! These red and golden roots oﬀer more than just fantastic ﬂavors.
eets get a bad rap because of their glycemic index (a system for rating carbohydrates based on how quickly and how high they raise blood sugar). It's true that beets have a moderately high glycemic index (64), but that’s pretty misleading because it’s based on a 50 gram portion of carbs. Far more accurate is the glycemic load, which takes portion size into account. Since there are only 8 net grams of carbs in a cup of beets , they have a pretty low glycemic load (5). So if you are watching your blood sugar, beets aren’t as scary as you may have once thought. Here, beets are combined with the slowest burning carbs on the planet—lentils. This dish won’t be a problem as far as blood sugar is concerned for most of us. And don’t forget the other good stuﬀ in beets. They’re a good source of betaine and folate, two nutrients that work together to reduce homocysteine, a naturally occurring amino acid that can be harmful to blood vessels. Beets are also loaded with potassium (important for heart health), as well as magnesium and even a tiny bit of vitamin C.
Feta cheese adds a salty tang and pairs perfectly with sweet beets and earthy lentils. 4 medium beets, red, golden, or candystriped (Chioggia), well-scrubbed 2 tsp. plus 1/3 cup olive oil 1½ cups dried French green lentils, rinsed and picked over for stones* 3 shallots, finely diced 1 carrot, grated 1 bay leaf
Pinch cayenne pepper 1 clove garlic, minced 1 Tbs. minced fresh mint 3 Tbs. minced fresh cilantro, flat-leaf parsley, or a combination 6 oz. pastured feta cheese, crumbled Salt and freshly ground pepper, to taste 1–2 Tbs. balsamic vinegar, optional
Juice and zest of 1 large lemon ¼ tsp. salt
Notes From Chef Jeannette To choose the freshest and most ﬂavorful beets, look for varieties that have rich color and ﬁrm, smooth skin. If they look shriveled or have visible pits or soft spots, take a pass. Fresh beets may still have the greens attached. Beet greens are ﬂavorful and nutritious. Slice them oﬀ for this recipe, but keep them to steam or sauté in a little olive oil as a side dish. They have a pleasant, earthy taste somewhat similar to Swiss chard.
1. Preheat oven to 375°F. Coat beets lightly with 2 tsp. olive oil, wrap in aluminum foil, place on baking sheet, and roast until tender, 45-60 minutes. 2. While beets are roasting, combine lentils, shallots, carrots, and bay leaf in pot. Cover with water, bring to a boil, reduce heat, and simmer gently for 20 minutes, or until soft. Drain oﬀ excess liquid, and remove bay leaf. Set aside. 3. While lentils are simmering, combine 3 Tbs. lemon juice, 1½ tsp. lemon zest, salt, cayenne, and garlic in small bowl. Whisk in ⅓ cup olive oil until lightly emulsiﬁed. Taste, and add more lemon juice or zest if desired. Set aside. 4. In large bowl, combine lentils, mint, cilantro, and feta. Pour dressing over all, and toss gently to mix. Season with salt and pepper to taste. 5. When beets are cool enough to handle, peel and quarter. Surround lentils with beets, and drizzle with balsamic vinegar, if using. *For a quick, low-fuss alternative, substitute two drained and rinsed 15-oz. cans of lentils, and skip the lentil cooking step.
per serving: 556 cal; 23g pro; 29g total fat (9g sat fat); 56g carb; 38mg chol; 706mg sod; 14g ﬁber; 11g sugars
PHOTO: PORNCHAI MITTONGTARE; PROP STYLING: ROBIN TURK; FOOD STYLING: CLAIRE STANCER
Fragrant Lentils with Roasted Beets, Feta & Fresh Herbs
9/7/17 4:11 PM
9/6/17 10:51 AM
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