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JA N U A RY 2016

for LIFE

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for immunity page

Detox for a clean start

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Folic acid Focus on fiber

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January 2016 vol. 12 no. 1

23

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18 10

cover story

Svelte, healthy detox

Safe cleansing for the New Year.

6 From the Editor’s Desk 8 Health Pulse Ginkgo may help angina • Meditation for pain • Metabolic syndrome troubles • More

15 In Focus Fiber for overall health.

18 Herbal Healing Boost immunity with tea.

23 Supplement Spotlight Folic acid for a healthy pregnancy and beyond.

24 Everyday Remedies Circulation.

27 Sports Nutrition Resolve to meet your fitness goals.

28 The Goods 30 Postscript Katina Makris discusses her experiences with autoimmune diseases including Lyme disease.

A source for news, information, and ideas for your healthy lifestyle. facebook.com/RemediesMagazine @RemediesMag

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from the editor ’s desk

remedies for LIFE

Onward, upward New Year’s naysayers will say the numbers mean nothing, that the first month of the year is no different than the fourth or the eighth . . . except, of course, for the feast hangover. But symbolism is incredibly important to how we make changes in our lives. Our birthdays (just a number, right?) are times to reflect on the past and look toward the future. And would Valentine’s Day be the same if we shared all that chocolate on a hot day in July? We know that making resolutions, as so many do, at the turn of the year makes us more likely to follow through on our goals, especially if we make some noise about it to our friends and family. So, artificial deadline or not, it’s a good time for us to help you with your resolutions . . . at least the ones involving your health! Want to make a fresh start, and maybe slim down in the process? Gently detoxing can rid us of last last year’s extras, as Lisa Petty shares beginning on page 10. Something that can really help in the process, and with weight loss, is fiber, which we explore in depth on page 15. Did you ring in the New Year with an energetic sneeze? Well, this might come a little too late for you, but herbalist Maria Noël Groves shares her soothing ideas for boosting immunity with various kinds of teas (page 18). If the start you’re making is as a parent, you’ll already know about the need for folic acid (page 23), but it’s more than just for expectant mothers. If you’re one of the many who make fitness their focus this time of year, read up on how to stick to those goals on page 27. Or, if you want, hold on to this issue of remedies until you’re ready for your fresh start . . . maybe in July? We wish you well in achieving all of your healthy goals!

donna.moxley@remediesmagazine.com

remedies 2016

Chief Content Officer and Strategist Lynn Tryba Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service customerservice@tasteforlife.com Director of Retail & Customer Service Judy Gagne 800-677-8847 x128 Director of Advertiser & Customer Service Ashley Dunk 800-677-8847 x190 Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales & Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) National Sales Manager Diane Dale Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2016 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 222 West Street, Suite 49, Keene, NH 03431 603-283-0034 Printed in the US on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

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healthpulse consider ginkgo for angina

Ginkgo biloba may be an effective treatment for chest pain caused by angina pectoris, although studies have been limited in their scope. Scientists recently examined 23 studies from China and found several positive outcomes from use of the herb. Some studies found significant angina relief, and some showed better electrocardiogram readings after supplementation. One study showed improved cardiac output. While the findings were limited, the new analysis offered an important overview of studies from China and suggested that ginkgo may have clinical benefits for angina pectoris. “Re: Systematic Review of Chinese Randomized, Controlled Trials Suggests That Addition of Ginkgo Extract May Improve Routine Medical Treatments of Angina Pectoris” by Heather S. Oliff, PhD, HerbClip, http://cms. herbalgram.org/herbclip, 9/30/15

try meditation for pain Meditation was shown to effectively reduce pain in a new study. Pain was induced in otherwise pain-free participants by heating a small area of their skin to a level that most people find very painful. Mindfulness meditation significantly outperformed other interventions, including a placebo cream and “sham” meditation. The findings were verified both through the participants’ own ratings and through brain scans. “The MRI scans showed for the first time that mindfulness meditation produced patterns of brain activity that are different than

those produced by the placebo cream,” said lead author Fadel Zeidan, PhD. The scans showed that mindfulness meditation reduced pain by activating brain regions that are linked to the self-control of pain. Meditation also deactivated the thalamus, the part of the brain that helps determine if sensory information will reach higher brain centers. Dr. Zeiden said that by deactivating the thalamus, mindfulness meditation may have caused pain signals to fade away. “Mindfulness Meditation Trumps Placebo in Pain Reduction,” Wake Forest Baptist Medical Center, 11/10/15

did you know? Studies have shown that meditation may help reduce blood pressure in young adults who are at risk for hypertension; reduce anxiety in cancer patients; and ease symptoms of the flu. “Ask Well: The Health Benefits of Meditation” by Roni Caryn Rabin, New York Times, http://well.blogs.NYTimes.com, 11/10/15

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metabolic syndrome can hinder E absorption People with metabolic syndrome—about a third of Americans—may not absorb vitamin E effectively. But a new study found that drinking cow’s milk with or without fat can increase absorption of the vitamin. “This work tells us that at least one-third of Americans have higher vitamin E requirements than healthy people,” said lead researcher Richard Bruno, PhD, of Ohio State University. Previous research has shown that humans usually absorb about 10 percent of a dose of vitamin E if the supplement is taken without fat. In Dr. Bruno’s study, the natural form of vitamin E was absorbed at a rate of about 26 to 29 percent when taken with milk. People with metabolic syndrome absorbed less than healthy people. Metabolic syndrome is a cluster of symptoms that can include excess abdominal fat, elevated blood pressure, low HDL (good) cholesterol, and high blood levels of glucose and triglycerides. The syndrome increases the risk for heart disease and diabetes. “Metabolic Syndrome Leads 1 in 3 Americans to Need More Vitamin E,” Ohio State University, 10/7/15

supplements may lower risk Women may reduce their risk of metabolic syndrome by meeting the Recommended Dietary Allowances (RDA) for calcium and magnesium, according to a study of more than 9,000 adults. The study also found that men may need to exceed the RDA for calcium to achieve the same benefit. “Dietary Intake of Calcium and Magnesium and the Metabolic Syndrome . . .” by L. Moore-Schlitz et al., British Journal of Nutrition, 8/11/15

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By Lisa Petty

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coming clean for the new year:

svelte and healthy detoxing

December always brings with it an abundance of rich meals, extra helpings, tantalizing desserts, and plenty of reasons to raise our glasses. With every sip and forkful, however, is the potential to take in excess sugar, sodium, trans fats, alcohol, and other potentially toxic chemicals. Whether your goal is to release additional holiday weight or simply start the new year with a clean slate, these detox strategies will help.

Out with the old

Although some folks swear by fasting for best detoxification results, denying yourself all forms of food is not essential for cleansing. In fact, fasting may be harmful for people who have a substantial toxic burden, or for those with conditions including low blood pressure, low body weight, low immunity, or low energy levels. Likewise, women who are pregnant or nursing and children should not fast. Instead, one of the best strategies to eliminate toxins is to stop adding to the stockpile that might have accumulated over the past weeks or months. Try to avoid sugar, sodium, caffeine, artificial sweeteners, food dyes and preservatives, trans fats, and alcoholic beverages for at least three weeks. (In this case, more is better!) Eliminating these foods will result in natural calorie reduction that will support fat reduction, if that is a goal. Likewise, because your detoxification organs are also involved in the digestion and metabolism of food, as well as the elimination of waste products, ease their burden during your cleanse by limiting your intake of difficult-to-digest meats. Focus on fruits like pineapple, which is a source of the anti-inflammatory digestive enzyme bromelain that helps to break down protein and improve the movement of food through the digestive tract. Fiber-rich vegetables, whole grains, and legumes will also help sweep the colon clean. Drink plenty of water to help with toxin elimination, and consider the use of herbal teas. Licorice root and marshmallow are both used to soothe the GI tract.

multiple detox benefits Your daily multi supports a healthy detox strategy in many ways: Vitamin A

Growth, function, and repair of epithelial cells (cells that line organs)

Vitamin B5 Energy production; tissue healing Vitamin C

Water-soluble antioxidant; collagen formation; wound healing

Vitamin E

Fat-soluble antioxidant that protects cell membrane integrity

Selenium

Helps with tissue repair; chemical detoxiďŹ cation

Zinc

Enzyme function; cell replication and repair

The New Detox Diet by Elson M. Haas, MD ($16.95, Celestial Arts, 2004)

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In with the new fenugreek Fenugreek seed extract appears to lead to reduced fat consumption. “A Fenugreek Seed Extract Selectively Reduces Spontaneous Fat Intake in Overweight Subjects” by H. Chevassus et al., European Journal of Clinical Pharmacology, 5/10

Although your body already uses some rather powerful detoxification strategies, the organs that do this work can use some support. At the same time, releasing toxins can cause discomfort throughout the digestive tract and beyond. Add these strategies to your detox protocol:

Probiotics

Research has linked dysbiosis (imbalance) of digestive system bacteria with weight gain. Perhaps ironically, recent research has also found an association between artificial sweeteners—which are theoretically used to reduce calorie intake and thereby prevent or reduce weight gain— and dysbiosis associated with obesity. Artificial sweetener use also leads to alterations in the gut microbes that upset dietary energy extraction and transit times, leading to inflammation and toxins in the blood. Adding probiotics to your detox regimen will not only improve digestion, but will also help to promote the release of excess holiday weight.

and B3 (niacin). Spirulina also provides calcium, iron, phosphorus, and potassium. Chlorella, on the other hand, is about 50 percent protein, and is a good source of B vitamins, iron, magnesium, and zinc. Although scientists have just begun to study the detox potential of algae, research shows that spirulina helps protect the body from metal- or chemical-induced toxicity as well as radiation damage, while chlorella supports the detoxification of chemicals and provides antioxidant support in response to cadmium toxicity. By the end of January, you might feel lighter and healthier. And you may not want to add back any of those toxins that bogged you down in December! Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is the author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.

consider this

Fish oil

Anti-inflammatory omega-3 fats EPA and DHA from fish oil are used in the maintenance and repair of the membranes of every one of the trillions of cells that make up your body. Research shows that DHA in particular is protective of the liver, a major organ of detoxification. Other studies link adequate intake of omega-3 fats with decreases in body mass index (BMI) and body fat, possibly through improved satiety.

Algae for detox

Including sources of algae in your detox protocol will help you to reduce calorie intake required to support weight reduction while at the same time helping to ensure you consume adequate nutrients. Spirulina, for example, is an excellent source of protein, and is a very rich source of beta carotene as well as vitamins B1 (thiamine), B2 (riboflavin),

Feel lighter and more energized with Total Body Rapid Cleanse from Renew Life, a fast 7-day herbal cleansing program formulated to rid the body of digestive toxins and restore regularity.

“Bromelain Monograph,” Alternative Medicine Review, 2010 ● “Detoxification Effect of Chlorella vulgaris Extract in Carbon Tetrachloride-Induced Hepatotoxic Rats” by Y. Hwang et al., FASEB J., 4/07 ● “A Diet Rich in Long Chain Omega-3 Fatty Acids Modulates Satiety in Overweight and Obese Volunteers During Weight Loss” by D. Parra, Appetite, 2008 ● “Dietary Chlorella Supplementation Improves Oxidative Stress Induced by Cadmium in SD Rats” by S. Hong et al., FASEB J., 3/08 ● “Effect of Lactobacillus rhamnosus CGMCC1.3724 Supplementation on Weight Loss and Maintenance in Obese Men and Women” by M. Sanchez et al., British Journal of Nutrition, 2014 ● “The Facts on Canola Oil and Chlorella” by Matt Ruscigno, Environmental Nutrition, 2/14 ● “Gut Microbial Adaptation to Dietary Consumption of Fructose, Artificial Sweeteners and Sugar Alcohols: Implications for Host-Microbe Interactions Contributing to Obesity” by A.N. Payne et al., Obesity Reviews, 9/12 ● “Heath Aspects of Spirulina (Arthospira) Microalga Food Supplement” by T. Sotiroudis and G. Sotiroudis, J Serb Chem Soc, 2013 ● “A Metabolomic Analysis of Omega-3 Fatty Acid-Mediated Attenuation of Western DietInduced Nonalcoholic Steatohepatitis in LDLR-/- Mice” by C. Depner et al., PLOS One, 12/13 ● The New Detox Diet by Elson M. Haas, MD ($16.95, Celestial Arts, 2004) ● “Use of Dietary Omega-3 Fatty Acids to Induce Weight-Loss and Improve Cardio-Metabolic Markers in Obese Patients” by S. Ahuja et al., Journal of the Academy of Nutrition and Dietetics, 2015

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in focus

fiber-full

supplementing for a high-fiber diet Fiber is kind of old-school, nutrition-wise, isn’t it? We’ve been reading about it for a while. But there’s a reason for that— getting enough fiber can do a whole lot for our overall health.

■ To start with, fiber can help slow the absorption of sugars, which means a reduced chance of developing Type 2 diabetes. ■ Some types of fiber can lower LDL (bad) cholesterol levels, and reduce blood pressure and inflammation. ■ Its assistance in maintaining digestive health is well-known: Fiber can help lower the risk of hemorrhoids and diverticular disease, and can reduce

troubles with both constipation and diarrhea. ■ Fiber helps you feel full by swelling when it absorbs liquid in the stomach. This can help prevent overeating. Convinced?

Natural fiber supplements It’s recommended that you get your daily fiber intake through whole foods. However, you may need to take supplements if your diet falls short.

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Look for fiber supplements with natural ingredients such as flax, chia, oat bran, or sprouted seeds. Fiber chews or fiber-rich bars with fruit and nuts are convenient to carry. Also find psyllium husks in flakes, capsules, or powders. A clinical trial showed that psyllium, a soluble fiber, helped treat the symptoms of irritable bowel syndrome. It’s a good idea to check with your healthcare provider before taking fiber

supplements, especially if you’re on medication or have health challenges. —Jane Stoddard “The Benefits of Flaxseed” by Elaine Magee; “IBS Relief from Soluble Fiber” by Daniel J. DeNoon; “The Truth About Chia” by Kathleen M. Zelman, www.WebMD.com ● “Chart of High-Fiber Foods”; “Dietary Fiber: Essential For a Healthy Diet,” www. MayoClinic.com ● “Does More Fiber Mean More Weight Loss?” by Karen Collins, American Institute for Cancer Research ● “Fiber,” Harvard T.H. Chan School of Public Health, www.hsph.Harvard.edu ● “Soluble or Insoluble Fibre in Irritable Bowel Syndrome in Primary Care? Randomised Placebo Controlled Trial” by C.J. Bijkerk et al., BMJ, 10/09

how much is enough? Women under age 50: 25 grams (g) Women over 50: 21 g Men under 50: 38 g Men over 50: 30 g

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herbal healing

immuni-tea warm winter help In winter months, snuggling up to a hot cup of tea can offer much more than warm fuzzy feelings. By choosing specific ingredients for your mug, you can help your immune system fend off viral invaders so you’re less apt to get the cold or flu and may resolve infections more quickly.

Try some of Maria Noël Groves’s immunity tea recipes at remedies-and-recipes.com/immunitea

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Elderberries Preliminary research suggests that compounds in elderberries help block viruses from entering cells, limiting their ability to spread. Small clinical studies support elderberry’s ability to inhibit various influenza strains and speed recovery time without side effects. Elderberry works best at the early onset of an infection— taken frequently throughout the day—or as a preventive. Recipe: Adding equal parts hibiscus, honey, and schisandra berries complements elderberry nicely for a sweet-sour immune boost. Aim for a tablespoon of herbs, steeped in 8 to 16 ounces of hot water for 15 minutes or longer, and add honey to taste.

Ginger Besides warming you up, fresh ginger offers specific antiviral activity, reduces inflammation and pain, and settles the stomach, easing nausea. Recipe: Grate 1 inch of fresh ginger and steep in 16 ounces of hot water for 30 minutes or longer. (Or, add the thinly sliced root to a well-insulated travel mug and let steep for one or more hours.

No need to strain.) I add two squeezed lemon wedges and lots of honey when I’ve got a sore throat. Toss in a sprig of fresh thyme for respiratory congestion. Cinnamon sticks, licorice, or star anise pods will sweeten without honey, if you’d prefer. Herbalist Stephen Buhner prefers juicing the fresh root and adding the juice to hot water to make a tea.

Astragalus This traditional Chinese medicine root does a better job bolstering your immune system to prevent illness than it does in an acute infection. Polysaccharides modulate and improve the efficacy of immune function, which is also useful for people with allergies and autoimmune disease. Recipe: The sliced or cut/sifted roots should be simmered for 30 minutes or longer to release the polysaccharides. Aim for one tablespoon per 16 ounces of water. I love to add a little ginger, codonopsis, and star anise to improve the action and add extra flavor.

Green Tea Studies have found that green tea boosts immune function, fights pathogenic bacteria, favorably alters gut bacteria (which helps your body’s immunity), and helps prevent the flu. If you’re sensitive to caffeine, consider decaf. January 2016

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Recipe: Steep 1 teaspoon of regular or decaf tea in 8 to 16 ounces of hot water for three minutes. Feel free to toss in a wedge of lemon, honey, and a sprig or teaspoon of holy basil (tulsi) for flavor and added health benefits.

Licorice This sweet root offers antiviral activity alongside soothing properties that ease sore throats as well as upset tummies. However, it may cause high blood pressure in sensitive people and should not be used in high doses long term. Recipe: Consider adding anywhere from a pinch to a teaspoon of licorice to your homemade chai teas. It’s best steeped for several hours or simmered. Marshmallow root and slippery elm bark offer gut-soothing slime without the side effects and antiviral activity.

Adaptogens This category of herbs improves the body’s resistance to stress by helping it adapt, and many adaptogens have the ability to improve immune function. They make great supportive herbs in tea blends. Some of the tastiest and most immune-specific adaptogens include codonopsis and ashwagandha roots (the bland flavor of both blends well with spices, astragalus, and chai), schisandra berries (sweet, salty, bitter, sour, and pungent—combining them with sweet and tart flavors improves schisandra’s palatability in tea), and holy basil (also called tulsi, its aromatic clove-mint flavor blends well with green tea and other herbals). —Maria Noël Groves Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her book, Body into Balance, hits bookstores in March. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com. “The Antimicrobial Possibilities of Green Tea” by W.C. Reygaert, Front Microbiol, 8/20/14 ● “Antiviral Effect of Catechins in Green Tea on Influenza Virus” by Jae-Min Song et al., Antiviral Research, 11/05 ● “Green Tea Consumption Is Inversely Associated with the Incidence of Influenza Infection Among Schoolchildren in a Tea Plantation Area of Japan” by M. Park et al., The Journal of Nutrition, 8/20/11 ● Herbal Antivirals by Stephen Harrod Buhner ($24.95, Storey, 2013) ● “Inhibition of Several Strains of Influenza Virus In Vitro and Reduction of Symptoms by an Elderberry Extract (Sambucus nigra L.) During an Outbreak of Influenza B Panama” by Z. Zakay-Rones et al., J Altern Complement Med., 1995 ● “The Microbiome” by Deborah Halber, Tufts Nutrition, 2013

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supplement spotlight

folic acid

Perhaps best known for helping to prevent birth defects, folic acid supplements may also protect against a range of other conditions and diseases. Folic acid is the synthesized and more stable form of food-based folate, a water-soluble B vitamin found in citrus fruits, dried legumes, and leafy greens. The body does not use the natural form of folic acid (folate) as easily as the synthesized version, so supplementation may be a good idea. Before and during pregnancy

folic acid resulted in a lower rate of cases.

It’s Birth Defects Prevention Month, so it’s the perfect time to learn more about the role that folic acid plays in prenatal nutrition. In order to have a healthy pregnancy, a woman needs more of certain vitamins and minerals. During fetal growth and development, rapid and widespread cell division occurs, making folate in the diet of the mother of critical importance as it plays a significant role in helping the body to make healthy new cells. Spina bifida is a birth defect that occurs when an unborn baby’s spinal column does not close to protect the spinal cord, causing the nerves that control leg movements to lose function. Supplementation has been shown to decrease the prevalence of spina bifida. A recent review of 179 studies related to the incidence of spina bifida determined that fortification of food with

Additional benefits A great deal of human research suggests that there are many benefits to supplementing with folic acid. A study of adult women found that 400 micrograms (mcg) of supplemental folic acid, in combination with other dietary and lifestyle factors, reduced the risk for high blood pressure. In other clinical trials, high doses of folic acid improved endothelial function in patients with hypertension. Research also suggests that dietary folate may protect against a variety of cancers, including brain, breast, cervical, colorectal, esophageal, lung, and pancreatic. It’s a good idea to take folic acid as part of a B complex: These vitamins work together. Adolescents and adults should look for a supplement that contains at least 400 mcg of folic acid. —Kelli Ann Wilson “Diet and Lifestyle Risk Factors Associated with Incident Hypertension in Women” by J.P. Forman et al., JAMA, 7/22/09 ● “Folic Acid Fact Sheet,” US Department of Health and Human Services Office on Women’s Health, www.womenshealth.gov, 7/16/12 ● “Global Birth Prevalence of Spina Bifida by Folic Acid Fortification Status: A Systematic Review and Meta-Analysis” by C.A. Atta et al., Am J Public Health, 11/15

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e ve r y d a y r e m e d i e s

poor circulation What is it? Reduced blood flow to extremities that causes tingling, numbness, pain, or muscle cramps. Can delay healing of sores and lead to infections in legs and feet. What causes it? Family history, pregnancy, illness, sedentary lifestyle, obesity, diabetes, heart conditions, and arterial issues.

Skin Care: Wash, dry thoroughly, and moisturize

feet daily (but don’t moisturize between toes, which can encourage fungal growth). Promptly treat any fungal infections.

Lifestyle: See your healthcare practitioner to rule out serious issues. Stop smoking. Exercise and eat a healthy diet. Wear well-fitting shoes and avoid walking barefoot.

Herbal Therapy: Rosemary baths to stimulate blood circulation; prickly ash (angelica tree) tea reduces pain with walking and relieves coldness in feet (should not be taken by pregnant women).

Supplements: Ginkgo biloba. Should not be taken with aspirin (both thin the blood). “Peripheral Artery Disease (PAD),” www.MayoClinic.org, 6/22/12 ● Prescription for Herbal Healing by Phyllis A. Balch ($23.95, Avery, 2002) ● “Symptoms and Causes of Poor Circulation” by Kimberley Holland and George Krucik, MD, www.Healthline.com, 8/5/14 ● “Vascular Diseases,” National Institutes of Health, www.nlm. nih.gov/MedlinePlus, 8/21/14

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goals in sight keep those resolutions

Vowing to lose weight as a New Year’s resolution is not a rare thing. Sticking with it is. In fact, fewer than 10 percent of us actually keep our resolutions. Even those who do lose weight tend to gain it back. Diet and exercise are key components of weight loss, but a new report from Orlando Health maintains that the emotional aspect of eating is too often overlooked. “Most people focus almost entirely on the physical aspects of weight loss,” said Orlando Health neuropsychologist Diane Robinson, PhD. “But there is an emotional component to food that the vast majority of people simply overlook, and it can quickly sabotage their efforts.” Our emotional attachment to food starts when we are very young. Holiday celebrations are often focused on eating, and what would a birthday party be without cake? “We are conditioned to use food not only for nourishment, but for comfort,” said Dr. Robinson. “That’s not a bad thing, necessarily, as long as we acknowledge it and deal with it appropriately.” She suggests keeping a daily journal to record foods and moods, then examining it for unhealthy patterns. Do the foods evoke a strong memory, or are you craving them because of stress?

Following through ✔ Focus on one healthy change at a time. Then let this change become habit. ✔ Commit to your goals in public. This may mean joining a gym or sharing your trials and successes with friends and family. According to one study, women were 10 percent more likely to achieve success when they made their goals public, garnered support from their community, and received encouragement to persist in spite of challenges. ✔ Work from a strong foundation, advises award-winning cyclist and trainer Kathryn Wilder, PhD. “Answer these questions: Why do you want to make this change? How will it improve your life? Your energy? Your family life?” Knowing your reasons and inspirations—and revisiting them—is crucial in making a lasting change. ✔ Don’t give up. If you make a small misstep, consider why it occurred. Then plan what to do differently to avoid another lapse. ✔ Reward your successes and milestones! “Celebrating has helped many of my clients stay motivated in working toward a goal or sticking to a healthy habit,” says life coach and author Nancy Hovde. Get a therapeutic massage, take a bath with essential oils, or go for a long walk. ✔ Be mindful of the journey. “Sometimes we tend to focus too much on all the details of our goal,” says Hovde. “When we choose instead to focus on how we want to feel when we’ve reached our goal, we have a much greater chance of not only reaching the goal but also enjoying the process.” —Alan Siddal

“10 Easy Ways to Make Exercise a Habit” by Leanna Skarnulis, www.WebMD.com, 9/28/10 ● “18 Tricks to Make New Habits Stick” by Scott H. Young, www.Lifehack.org, 8/14/11 ● “New Studies Show Healthy Lifestyle Habits Reduce Risk of Chronic Disease,” www.LifeSupplemented.org, 8/11/09 ● “Resolving New Year’s Resolutions” by Emily vanSonnenberg, www.PositivePsychologyNews.com, 1/7/11 ● “Survey Finds 90 Percent Overlook Key to Weight Loss,” Orlando Health, 12/1/15

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Oscillococcinum from Boiron is the number 1 natural flu medicine on the market. It reduces the severity and duration of flu-like symptoms.

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Natural remedies and tasty recipes to support a healthy way of life.

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postscript

Can I recover from autoimmune disease?

Katina I. Makris, CCH, CIH, has worked in natural health care for 30 years as a classical homeopath and intuitive healer, hosts “Lyme Light Radio,” and co-directs the Ticked OFF music festivals. She is the author of Out of the Woods: Healing from Lyme Disease for Body, Mind and Spirit and Autoimmune Illness and Lyme Disease Recovery Guide: Mending the Body, Mind, and Spirit.” More at www.KatinaMakris.com.

The spectrum of autoimmune illnesses appeared in my lens when I first fell seriously ill June 21, 2000; it was initially deemed to be a flu, then probable walking pneumonia, and finally labeled as chronic fatigue syndrome and complex migraines. Five years later, bedridden, broken, and shockingly divorced, I learned I was maimed with several “hidden” infections. The primary misdiagnosed culprit was Borrelia burgdorferi, the bacteria that causes Lyme disease, yet mimics many autoimmune illnesses. I also hosted Epstein-Barr virus at frighteningly high levels, a parasite called babesia, and a whopping overgrowth of fungi. My lovely home in the countryside was mold infested and my immune system was spinning out of control with raging inflammation and multiple allergies, plus all sorts of depletions. With a shiny bright eight-year-old son under my wing, could I ever live to see him grown or be well enough to go to his Little League games? I was physically and emotionally wrecked! Endless visits to specialists and renowned hospitals in New England brought me scant success, much confusion, and too many medications. From the epitome of outdoorsy health I was decimated by age 48. Good fortune finally appeared in the able hands of a PhD clinical nutritionist who had handled these runaway infectious “bugs” and, more important, homed in on restoring the malfunctions of my failing bodily systems. We detoxified me from assorted external and internally created toxins, rebuilt my damaged endocrine system, helped my mitochondria create fuel again, corralled the runaway internal inflammation, killed the infections. Five years of devoted adherence and I mended 100 percent! Even as a holistic healthcare practitioner myself, I had to examine my life and what made me fall so ill to autoimmune-style disease and allow myself time to embrace healing on all planes—physical, emotional, mental, and spiritual. The good news is that these issues are successfully corrected with the workings of natural medicine doctors such as naturopaths (ND), clinical nutritionists (CNC), integrative medicine or functional medicine doctors (CAM), certain chiropractors (DC), and osteopaths (DO) trained in the appropriate specialty testing and treatment of these imbalances. We bear enormous internal healing gifts. However, many of us have not been taught how to “turn on” the healing codes, or we have forgotten. Like any worthy voyage, not every day is a smooth passage. But you can still reach your destination! Optimal health can be attainable even in a stormy crossing. – Excerpted from the Autoimmune Illness and Lyme Disease Recovery Guide ($17.99, Skyhorse Publishing, Inc., 2015)

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