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JA N U A RY 2018

for LIFE

sinus relief page

Resolution: weight loss Herbal detox Energy enhancers

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25 Prevent and treat sinusitis

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Take Oscillococcinum® at the first sign of flu-like symptoms and feel like yourself again.


reduces the duration and severity of flu-like symptoms.*

©2018 Boiron USA.

Visit Oscillo.com for more information.

*These “Uses” have not been evaluated by the Food and Drug Administration.

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January 2018 vol. 14 no. 1

6 resolution: 13 weight loss


Learn how to maintain weight by balancing hormones.

22 departments 4 From the Editor’s Desk 6 Health Pulse

Scent and memory • Brain strategies • Movement matters • More

10 Healthspan

A new monthly department! In this issue we discuss fasting.

16 Herbal Healing

Detox after the holiday season.

20 Healthy Glow

Keep lips soft and smooth this winter.

22 Supplement Spotlight Boost energy and fight brain fog.

24 The Goods 25 Everyday Remedies Get relief from sinusitis.

27 Sports Nutrition

Tips to help those exercise resolutions stick.

30 Inspiration A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com


@RemediesRecipes January 2018

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from the editor ’s desk

Moving forward I hear this a lot, and you probably do too: “Of course I want to live longer, but I’d also like to live better.” In other words, let’s make the most of our later years, adding not just longevity but better fitness, cognition, and vitality. This month we introduce a new department—Healthspan—to help you meet those goals. Jane Eklund kicks off the feature with a look at how brief periods of fasting may extend your life and improve heart health and brain function, among other gains (page 10). We’ve also included several plans for intermittent fasting. It doesn’t have to be an ordeal. In coming months, Healthspan will delve into better sleep, cancer prevention, stress reduction, and more. Of course, every article in remedies is designed to enhance your life, and this month’s issue is no exception. “Resolution: Weight Loss” offers advice for trimming down in 2018 (page 13). And herbalist Maria Noël Groves offers plans for an herb-based detoxification, beginning on page 16. As winter arrives in full force, you’ll also benefit from our articles on lip care (page 20), natural energy boosters (page 22), and the prevention and treatment of sinusitis (page 25). Here’s to launching the new year with good health, vigor, and optimism!

Chief Content Officer and Strategist Lynn Tryba Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service customerservice@tasteforlife.com Client Services Director—Retail Judy Gagne 800-677-8847 x128 Client Services Director—Advertising and Digital 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 and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Managers Kim Willard, Christine Yardley 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, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 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: 149 Emerald Street, Suite O, Keene NH 03431 603-283-0034 Printed in the US on partially recycled paper.

Rich Wallace, guest editor

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

Products advertised or mentioned in this magazine may not be available in all locations. 4  remedies 

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sweet scent?

Simply smelling rosemary essential oil may help your memory. Researchers gave memory tests to two groups of volunteers. One group spent time in a room where four drops of the oil had been diffused. The other group spent that time in an unscented room. Those in the rosemary group had 15 percent higher scores on the tests. “A Whiff of the Herb Rosemary Can Boost Prospective Memory,” Mind, Mood & Memory, Massachusetts General Hospital, 6/17

brain strategies

Concerned about staying mentally sharp as you age? Massachusetts General Hospital offers these tips: ■ Try a new challenge every day, whether it’s reading a chapter in a book or working on a crossword puzzle. ■ Walk, bike, swim, dance, or get some other form of aerobic exercise every day. “You don’t need to wear yourself out, but get plenty of oxygenated blood pumping to your brain.” ■ Consult with your doctor to manage medical conditions that might be limiting your ability to exercise or socialize. “What You Can Do,” Mind, Mood & Memory, Massachusetts General Hospital, 12/17


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movement matters

Household activities like folding laundry or washing dishes may contribute to a longer life. “Doing something is better than nothing, even when at lower-than-guideline recommended levels of physical activity,” said University at Buffalo researcher Michael LaMonte, PhD. Dr. LaMonte and his team tested more than 6,000 women ages 63 to 99. Participants wore accelerometers to measure their physical activity. Those who did 30 minutes of light physical work each day had a 12 percent lower risk of death compared to inactive women. Risk of death was 39 percent lower among women who did 30 minutes of moderate to vigorous daily physical activity. “The Silver Lining Behind Household Chores” by Robert Preidt, https://MedlinePlus.gov, 11/24/17 ● “Study: For Older Women, Every Movement Matters,” University at Buffalo, 11/16/17


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calcium linked to heart health

Mayo Clinic researchers have found that having lower levels of calcium in the blood raises the risk of sudden cardiac arrest (SCA). They concluded that further study is needed to determine whether higher calcium intake through diet or supplements would lower the risk. “Although our findings may not be ready for routine use in patients at this time, they are a step toward the goal of improving patient care by better prediction of risk,” said lead author Hirad Yarmohammadi, MD. SCA is fatal in more than 90 percent of cases. A majority of victims have no clinical history of heart disease, and many would not be considered high risk. Calcium levels are easily monitored and may prove to be a good indicator. “Low Serum Calcium May Increase Risk of Sudden Cardiac Arrest,” Elsevier, 10/5/17

did you know?

Supplementation with omega-3 fatty acids was linked to a modest reduction in cardiac death in a 2017 study. Researchers analyzed the results of 14 randomized, controlled trials in which EPA and DHA were administered to patients for at least six months. The best results were seen in trials using more than 1 gram per day. The average risk reduction was about 8 percent. “It’s important to note that these results align with the conclusions in the recent science advisory from the American Heart Association, which states that EPA and DHA omega-3 treatment ‘is reasonable’ for secondary prevention of coronary heart disease and sudden cardiac death,” said lead author Kevin Maki, PhD. “Omega-3 Supplements May Slash Cardiac Death Risk” by Stephen Daniells, www.NutraIngredients-USA.com, 8/23/17 ● “Use of Supplemental Long-Chain Omega-3 Fatty Acids and Risk for Cardiac Death” by K.C. Maki et al., Clinical Lipidology, 9-10/17

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short and fast eating for a longer life

How fast is a fast fast? No, that’s not a tongue twister (though feel free to say it three times—fast!). Short-term or intermittent fasting is gaining popularity as a route to not just weight control but to potentially living a longer, healthier life. Such an eating plan includes cycling between fasting and nonfasting as well as rotating in regular periods of very low-calorie eating. There’s evidence that, in animals including rodents and fruit flies, a lifelong restricted diet that cuts calories by more than a third leads to a lifespan that’s a third longer. Does it work for humans too? Scientists haven’t figured that out yet, though evidence backs the idea that in people, too, eating such a calorie-limited diet leads to longer periods of good health with fewer of the diseases that typically strike in old age. Still, who would want to deny themselves the pleasures of foods for an entire lifetime? Luckily, we don’t have to. We can get the benefits of long-term fasting with daily, weekly, or monthly short-term fasts or calorie restrictions, according to recent research.

The science behind going without

Mark Mattson, PhD, who heads the neurosciences lab at the National Institute on Aging, is an expert on the science behind intermittent fasting (IF). He has contributed to a number of studies on IF and calorie-restricted diets involving both animals and humans. Results indicate that cycles of fasting may support cardiovascular health, lead to improved learning and memory and decreased symptoms of Alzheimer’s, and alleviate symptoms of asthma. Other potential benefits of IF include weight loss, improved insulin resistance, inflammation reduction, cancer prevention, boosts to brain health, and anti-aging gains. How does it work? One theory is that fasting puts cells under mild stress. “They respond to the stress adaptively by enhancing their ability to cope with stress and, maybe, to resist disease,” Dr. Mattson told the Canadian Medical Association Journal.


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Approaches to IF

Unlike traditional diets, intermittent fasting is more about when you eat than what you eat. The idea is to skip or limit food for a certain number of hours in a day or a certain number of days in a week or month. Here are some common plans:

■ The 5:2 plan: Eat what you normally do for five days a week, and eat just 500 calories on the other two (nonconsecutive) days. ■ The 16:8 plan: Fast for 16 consecutive hours during every 24-hour period, limiting your eating to the other eight hours. For instance, have your first meal at 10 a.m. and finish your last meal by 6 p.m. ■ Eat-stop-eat: Fast for 24 hours once or twice a week. ■ Five days a month: Cut your food intake by 30 to 40 percent for five consecutive days a month, and eat as you normally do on the other days. In a recent study, human volunteers who were put on a regimen of 725 to 1,090 calories a day for five days a month lost abdominal fat, became more fit, and had lower blood glucose levels than a control group after only three months. ■ Convenience plan: If you can’t adopt a regular mode of intermittent fasting, try fasting when it works for your schedule. Skip a meal if you’re not hungry, or take a day off from eating when the time is right. You’ll still get some of the benefits of a more structured plan. ■ Cautions: Be sure to drink plenty of noncaloric liquids while you are fasting. Water, unsweetened coffee and tea (a splash of milk or cream is OK), and other sugar-free drinks will help keep you hydrated. Check with your healthcare provider before you make any radical changes in your eating habits, especially if you have medical conditions. People who should not fast include children, those who are underweight or have a history of eating disorders, and women who are pregnant, breastfeeding, or trying to conceive. —Jane Eklund

“How Intermittent Fasting Might Help You Live a Longer and Healthier Life” by David Stipp, www.ScientificAmerican.com, 1/1/13 ● “Intermittent Fasting: Looking at the Science of Going Without” by Ali Gorman, ABC News Philadelphia, www.6abc.com, 11/8/17 ● “Intermittent Fasting: The Science of Going Without” by Roger Collier, CMAJ, 6/11/13 ● “Intermittent Fasting 101: The Ultimate Beginner’s Guide” by Kris Gunnars, www.HealthLine.com, 6/4/17 ● “ShortTerm Fasting May Improve Health” by Mitch Leslie, www.ScienceMag.org, 6/18/15

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The Better Vitamin C.


, Ester-C ® and The Better Vitamin C ® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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By Ann Louise Gittleman, PhD, CNS

resolution: weight loss your hormone and weight-loss makeover

“I can’t lose weight because my hormones are out of whack.” I’ve heard this sentiment from countless female clients. Women suffering from fatty liver, prediabetes, high cholesterol, gallbladder problems, and depression feel powerless in their struggle to lose weight and feel healthy. Hormonal imbalance has long been to blame for unexplained weight gain. As we age, many factors can upset the delicate balance between our hormones.

Why Hormones Need to Be Reset Every hormone is a key that must turn a lock in order to be effective. These “locks” are called receptor sites. Inflammation can alter the shape of our receptors, making our hormonal “keys” ineffective. Here are the hidden sources that can clog receptor sites: ■ Constant exposure to xenoestrogens (estrogen mimics) in our diet, environment, and personal care products

■ Sugar, alcohol, and caffeine intake ■ High fructose intake (even from natural foods like unsweetened applesauce and tomatoes) ■ Stress, electromagnetic frequencies (EMFs), and sleep deprivation ■ “Grain drain” from wheat-, rye-, barley-, and cornbased products (which are usually genetically modified) ■ Meat, dairy, and eggs from animals treated with growth hormones.

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continued from page 13

Your Personal Hormone Tune-Up for 2018 By making a few tweaks in your daily routine, you can re-shape your receptors for a personal hormone tune-up, resulting in lasting weight control and well-being. When out of balance with its sister hormone progesterone, estrogen dominance creates an increase in water retention, migraines, and memory lapses, and will promote fat storage around the hips and thighs. It can even accelerate aging. ■ Topical progesterone cream can help offset estrogen dominance. ■ Reduce copper-rich foods like chocolate, nuts, soy, avocados, and shellfish. Copper is closely associated with estrogen, so women using copper IUDs or birth control pills are at high risk for estrogen dominance. ■ Wash fruits and vegetables thoroughly to remove estrogenmimicking pesticides, fungicides, and herbicides. ■ Do not reheat food in plastic containers, and choose a water bottle made of glass or stainless steel rather than plastic. ■ Avoid personal care products that include endocrine disruptors like parabens and phthalates. ■ Sweep away excess estrogen each day by sprinkling two tablespoons of toasted cold-milled flaxseeds on your food or blend them in smoothies. ■ Season soup, stew, chili or other bean dishes with two to three cardamom seeds. Cardamom is a digestive aid with the ability to cleanse and detoxify the liver, which is essential for hormone balancing. ■ Optimize estrogen metabolism by supplementing with DIM (diindolylmethane). Take 100 milligrams (mg) twice daily with meals.

Tune-Up Tricks for Clean Insulin Receptors Insulin levels skyrocket with excessive intake of sugar, alcohol, and caffeine. Meals that are not properly balanced with blood sugar-stabilizing protein and fat spike insulin, overwhelming receptor sites and triggering fat storage. When receptors are blocked or already saturated, insulin resistance occurs, giving rise to metabolic syndrome and contributing to high blood sugar and elevated triglycerides. If weight gain, sugar cravings, intense hunger, frequent hunger, difficulty concentrating, anxiety, lack of focus, and fatigue are your major symptoms, then it’s time to clean up your insulin-receptor sites. ■ Sip on a glass of water with one teaspoon of raw apple cider vinegar during each meal. The acidity of apple cider vinegar slows the digestion of carbohydrates and can lower blood sugar by as much as 30 percent. ■ Enjoy hot lemon water first thing in the morning in place of one of your cups of coffee. ■ Supplement with chromium, a key mineral for blood sugar 14

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regulation that is commonly deficient in our diet. ■ Use stevia in place of sugar in beverages, smoothies, and baking. Stevia is a naturally sweet-tasting herb that does not cause an increase in blood sugar. ■ Season your food with cinnamon, cloves, bay leaves, and coriander—which all help your body metabolize sugar.

Tune-Up Tricks for Clean Leptin Receptors Leptin is the hormone of satiety. If you never feel satisfied after a meal, then clogged leptin receptors are likely your problem. Levels soar when you’re eating high amounts of fructose and not enough essential and healthy fats. Receptors are never able to clear out. ■ Avoid foods high in fructose, which stimulate the appetite. Obvious offenders are processed foods and drinks that contain high fructose corn syrup. Less obvious are natural foods like tomatoes, unsweetened applesauce, and agave. Fat-free salad dressings, ketchup, and barbecue sauces pack an unsuspected punch as well. ■ Drink a plant-based protein smoothie within 30 minutes of waking. ■ Include omega fatty acids 3, 6, and 9 in your diet. Black currant seed oil offers an unparalleled combination of these essential fats that increase metabolism, fight inflammation, and add luster to hair, skin, and fingernails.

Tune-Up Tricks for Clean Cortisol Receptors Fat-promoting cortisol is activated by stress, EMF exposure, and sleep deprivation. Just one night of poor sleep can raise cortisol by 45 percent. Excess circulating cortisol is responsible for weight gain around the midsection, low immunity, salt and sugar cravings, tissue destruction, and inflammation—all of which begin a vicious cycle that can quickly lead to adrenal burnout. ■ Drink coffee whipped up with one tablespoon each of coconut oil and vanilla whey protein. Black coffee on an empty stomach tanks blood sugar, which sends cortisol levels through the roof. Blending with a little healthy fat and protein can prevent the cortisol spike. ■ Practice yoga and meditation. These stress-relieving activities lower cortisol. ■ Put down electronics one hour before bed. EMFs affect the body on a biological level, raising cortisol.

Tune-Up Tricks for Clean Thyroid Hormone Receptors Your thyroid is a key metabolic driver. When it is underactive, you’ll be experiencing fatigue, joint pain, depression, impaired memory, constipation, cold hands and feet, dry skin, hair loss, and weak fingernails. ■ Go grain free. Many grains contain gluten, a type of pro-

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tein so similar to thyroid hormone that it can actually trick our bodies into producing less of this critical hormone. Eliminate gluten-containing grains from your diet to naturally reset thyroid hormone production. Wheat, rye, spelt, kamut, couscous, oats, triticale, and barley should be avoided. Gluten-free alternatives are millet, brown or wild rice, taro, teff, buckwheat, quinoa, and amaranth. Instead of flour, consider using arrowroot or tapioca for thickening. ■ Cook with coconut oil. This healthy fat is a rich source of medium-chain fatty acids that improve the efficiency of your thyroid and boost metabolism. ■ Get tested. Ask your doctor to order a comprehensive thyroid test that evaluates TSH, Free T4, Free T3, Reverse T3, and thyroid antibodies. Keep in mind that “normal” values for these hormones are not always the optimal level for your unique biochemistry. I like to see T3 at the upper quarter of the normal range.

■ Fiber up with flax and chia seeds. Their soluble and insoluble fiber ensures toxins that are dumped into the digestive tract are bound and promptly eliminated. Try incorporating 2 to 4 tablespoons of seeds per day into your diet. ■ Try activated charcoal, which uses the principle of adsorption to soak up toxins in the stomach, like a sponge soaking up water. Ann Louise Gittleman, PhD, CNS (www.AnnLouise.com) is a New York Times bestselling author of more than 30 books including Fat Flush Plan and The Fast Track Detox Diet. She has appeared on Good Morning America, Dr. Phil, 20/20, The View, PBS, and CNN. Her New York Times bestseller, Before Change is now available in the Change, a revised and updated edition. Filled with new research, including the latest information on hormone replacement therapy, mood swings, weight gain, and nutrition for women 35 and older, Before the Change offers a gentle, proven program for your body’s changes and controlling your perimenopausal symptoms.

Tune-Up Tricks for Clean HGH Receptors Human Growth Hormone (HGH) plays a crucial role in bone remodeling, cardiovascular protection, and body composition as we age. Once you turn 40, HGH production decreases by 14 percent every decade. The issue is further complicated by exogenous sources of HGH in meat, dairy, and eggs treated with growth hormone rBST. This unnatural hormone exposure can fool our bodies into producing less of our own bioavailable HGH. Symptoms of low HGH include muscle loss, high body fat percentage, anxiety, depression, low libido, and high blood pressure. ■ Eat Montmorency tart cherries—a rich source of melatonin. Italian researchers discovered a 157 percent increase in HGH levels when study participants took 5 mg of melatonin at night before bed. Sip on ¼ cup tart cherry juice diluted with 1 cup of water between 7 p.m. and 9 p.m. ■ Adopt an interval-training exercise program. Alternate short periods of high-intensity activity with longer periods of low to moderately intense activity for a surefire way to increase HGH production. ■ Eliminate dairy. ■ Choose only organic meat and eggs.

consider this Garden of Life’s RAW Fit is a USDA Organic, non-GMO, raw, plant-based vegan protein powder for weight loss—a delicious way to satisfy hunger and build muscle.

Black Seed Oil Absorb-Max TQ from North American Herb & Spice is formulated to assist a healthy weight loss response—fully mycellized with Oreganol P73 and raw yacon syrup for maximum direct absorption.

ForsLean Extreme from America’s Finest contains the natural plant extract, Forskohlin, known to promote lean body mass, an important health index for your body.

The Daily Detox Incorporate as many of the following “tune-ups” to ensure a thorough hormone and weight loss makeover. ■ Soak in a detox bath once or twice per week. Add 2 cups baking soda and 2 cups sea salt to a hot bath and relax until that water cools. Towel off and do not rinse for 4 hours.

Wakunaga of America’s WellTrim iG IGOB131, certified authentic African Mango, helps decrease appetite, boost metabolism, block blood sugar conversion to body fat, and improve insulin sensitivity.

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herbal healing

a natural detox reboot herbs for a New Year’s cleanse

After a season of excess and holiday cookie platters, we naturally crave a fresh start in January. For many, this begins with a whole-body detox to reboot and reset for healthier habits.

On the product shelves, a “detox” often comes in kit form. Let’s take a closer look at how to support your key eliminatory organs: the liver, kidneys, colon, lymph, and skin.

Enter the Alteratives

Old-time herbal doctors used the term “alteratives” to refer to herbs that help the body return to a healthier state via the gentle stimulation of our eliminatory channels’ natural function. Liver and lymph “moving” herbs play a key role in this category, though many also stimulate healthy elimination via the colon. We’re not talking about harsh laxatives. Alteratives are herbs that could be taken long-term and encourage the body to resume healthy function on its own. Laxatives like senna, cascara, and aloe latex force the body to purge and quickly become habit-forming. ■ Liver Movers (Cholagogues): Your liver filters toxins and waste from the blood, turning them into bile, which is excreted via the colon. Bile helps digest fats on its way out, and poor fat digestion and skin issues indicate that you might want to try cholagogues. Liver-moving alteratives include dandelion root, artichoke leaf, burdock root, and yellow dock root. Turmeric root, schisandra berry, and milk thistle help protect and heal the liver. You’ll find these ingredients in many cleanse kits, tinctures, and detox tea blends. They taste mildly to strongly bitter—a flavor associated with improved liver detoxification, increased digestive function, and stimulation of the wavelike muscle motion that moves food through the gastrointestinal tract (which indirectly encourages bowel movements). Turmeric, burdock, and dandelion also can be incorporated into your culinary repertoire. continued on page 19


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n Lymph Movers (Lymphagogues): It’s easy to take your lymphatic system for granted. These tiny vessels closely align with your circulatory system, cleaning the fluid around your cells, outside the bloodstream. Lymph vessels also house many of your immune cells. Lymph hubs called nodes clean up debris before the lymph gets dumped into the bloodstream. Lymph has no pump and flows through the body via pressure from your moving body around the vessels; valves ensure the flow goes in the right direction. Signs of sluggish lymph include skin issues, mild edema (edema can signal more serious issues too), and a sluggish immune system. Regular movement, lymphatic massage, compression stockings, and skin brushing help move it along. You can also add lymphagogues that help thin the lymph and stimulate filtration. Favorites include red clover blossoms, burdock root, red root, schisandra, and calendula blossoms, which can be taken in tea, pills, and liquid extracts. n Colon Movers (Gentle, Indirect Laxatives): Because the liver’s waste (bile) exits via the colon in your feces, it’s important to keep things moving along or the result of all your liver’s hard work gets reabsorbed into the body. If you tend toward constipation, slow digestion, and/or you have fewer than one bowel movement per day, give your colon some TLC. Many kits go for the biggun laxatives, but I prefer a gentler approach that encourages healthy, regular bowel movements. First steps include bitter-tasting herbs (the cholagogues), proper hydration, and gently increasing fiber via whole foods in the diet and supplements like ground flax, psyllium, or chia seeds. If you need a little more encouragement, both triphala and yellow dock root contain low doses of laxative constituents and also tone the colon. Magnesium encourages bowel movements by bringing water into the colon. n Kidney Movers (Diuretics): Like the liver, your kidneys filter your blood. However, the kidneys remove different compounds and excrete them via your urine. If you pee infrequently and have dark, stinky urine, consider supporting your kidneys. The three best ways to do this are to drink more water, eat more green vegetables, and reduce meat consumption, especially processed meat. Our safest kidney tonic diuretics (which make you pee more) include parsley leaf, dandelion leaf, nettle leaf, burdock root, and corn silk. These are best delivered in a water medium like tea or broth, or in food, though they can be added to broader detox formulas in liquid extract or pill form. Some cautions: Detox herbs to reset and reboot a sluggish system should not be expected to “cure” kidney or liver disease—these require medical attention. Seek professional guidance if you are pregnant, nursing, have heart disease, kidney disease, liver disease, or diabetes. Doing a detox and using detoxifying herbs may be unsafe or need to be tailored to your needs. Detoxifying herbs work best with adequate sleep, hydration, a healthy whole foods diet rich in plant foods, regular activity, and avoidance (to the best of your ability) of toxins. See the Consumer Guides on the Environmental Working Group website (www.ewg.org) for tips on avoiding toxins in day-to-day life.

Bitter Brew Detox Tea This is a nice coffee substitute with broad detoxifying actions. 1 tsp burdock root 1 tsp dandelion root 1 tsp roasted chicory root Simmer herbs in 8-16 ounces of water for 20 minutes; strain. If desired, sweeten with blackstrap molasses and add unsweetened almond, hemp, or coconut milk.

—Maria Noël Groves, RH (AHG)

Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) l “Correlation Between Antistress and Hepatoprotective Effects of Schisandra Lignans . . .” by H-J Pu et al., Evid Based Complement Alternat Med, 7/12 l The Detox Diet by Elson M. Haas ($16.99, Ten Speed Press, 2012) l “Phytotherapy with a Mixture of Dry Extracts with Hepato-Protective Effects Containing Artichoke Leaves in the Management of Functional Dyspepsia Symptoms” by A. Sannia, Minerva Gastroenterol Dietol, 6/10 l The Wild Medicine Solution: Healing with Aromatic, Bitter, and Tonic Plants by Guido Mase ($18.95, Healing Arts Press, 2013)

Maria Noël Groves, RH (AHG), author of Body into Balance: An Herbal Guide to Holistic Self Care, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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healthy glow

winter lip tips soften and soothe

The dry, cold gusts of winter air are brutal on the skin, particularly for a spot that’s almost always exposed: the lips. They dry out 10 times faster than the rest of your face. Although it may be tempting to lick and pick, here are three tips to help you jive and thrive during the winter. 1 First and foremost, regularly apply a lip balm. Those containing combinations of coconut oil, shea nut butter, and almond oil aid in conditioning and nourishing your lips. In order to keep your smackers hydrated and smooth, find a lip balm that contains beeswax. It forms a protective layer, helping to retain water. Also, choose a balm with sunscreen; the sun is out year round. 2 H2O is a go. Dehydration is one of the leading causes of chapped lips. Drinking plenty of water helps keep your lips hydrated, but licking them— although it’s natural to want to—will make chapped lips worse.

3 Cold sores often emerge in winter. The common, painful bumps usually appear on or near the lips. Apply a cream containing the amino acid L-lysine. Taking this amino acid orally can help reduce cold sore frequencies in some people. —Jessica Ricard “6 Tips to Protect Your Lips from the Cold,” www.ClevelandClinic.org, 3/6/15 ● “Cold Sore Remedies,” www.DrWeil.com ● Natural Beauty ($25, DK Publishing, 2015) ● “Why Are My Lips Chapped?” by Stephanie S. Gardner, MD, www.WebMD.com, 7/17/17


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

Don’t Succumb to Cold and Flu

Most of us want to spend the holiday season socializing with friends and family, not spending quality time on the couch with a box of tissues.


supplement spotlight

energy boosters put some pep in your step

With all of the stressors we face in modern life—not to mention the happy chaos of the holiday season combined with shorter, colder winter days—it’s not surprising that many of us lack energy. However, there are several supplements that can help us boost our energy levels, sharpen our focus, and recover our joie de vivre. Fight fatigue

Chronic stress can affect everything from hormones to cardiovascular function, and many of us are perpetually imbalanced. Reducing stress through diet, exercise, and relaxation techniques is a good start. Supplements can also help boost energy. Ginseng (Panax spp.) is a staple of traditional Chinese medicine and a first line of defense against sluggishness. Both Asian ginseng (P. ginseng) and American ginseng (P. quinquefolius) help boost energy levels, regulate blood sugar, and improve libido. Due to high demand, wild stands of both types of ginseng have been greatly reduced—look for brands that have been sustainably harvested. Eleuthero (Eleutherococcus senticosus), a “cousin” of ginseng, has been shown to boost energy levels. It appears to be especially helpful for those who work long shifts or odd hours. It may also boost endurance and stamina in athletes. Another option to consider is codonopsis (Codonopsis spp.), also known as “poor man’s ginseng,” which is not so well known. Preliminary research suggests that it may be an effective energy booster. If you need a quick pick-me-up, consider fast-acting rhodiola (Rhodiola rosea). Research indicates that rhodiola can boost


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energy in the short term, and it also provides long-term physical and mental energy.

Beat brain fog

If you find that you can’t focus or that your thinking has become cloudier than usual, you may want to try one of these brain-boosting supplements. Green tea extract has been shown to enhance cognitive function and working memory. One study found that participants performed significantly better on working memory tests after supplementation with green tea extract. EGCG (epigallocatechin-3-gallate), a component of green tea extract, may also improve memory impairment and other cognitive defects triggered by a typical Western diet high in fat and sugar. Commonly praised as a brain-boosting herb, Ginkgo biloba is a staple of traditional Chinese medicine. Contem-

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Back to basics If you’re feeling lackluster, make sure you’ve addressed the most obvious causes of fatigue: ▲

Poor sleep. Go to bed at the same time each night, and try to get the recommended amount of sleep—most adults need 7 to 9 hours a night.

Unhealthy diet. Avoid processed sweets and opt for snacks rich in whole grains, fiber, and protein.

Dehydration. Make sure you’re drinking enough water—low fluid intake can make you feel sluggish.

Lack of exercise. A brisk 10-minute walk can raise energy levels and keep them higher for up to two hours.

Some experts believe that vitamin B12 may boost concentration, memory, and mood, but its effectiveness may hinge on whether or not a person has a deficiency; those with ample B12 stores may not see much effect from supplementation. Most Americans get enough B12 in their diets, but some groups may be at more risk of a deficiency, including those with bowel diseases, those taking certain medications, and those who don’t eat meat or dairy products regularly. Other nutrients that may help boost energy levels include magnesium, which converts glucose into energy; omega-3 fatty acids, especially alpha linolenic acid (ALA), that assist with energy generation and may help ease fatigue associated with depression; and vitamin D, which shows promise in reducing daytime sleepiness. —Kelli Ann Wilson Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts Press, 2007) ● “Fatigue: Causes,” www.MayoClinic.org ● “Green Tea Extract Boosts Your Brain Power, Especially the Working Memory, New Research Shows,” 4/7/14; “Green Tea Ingredient May Ameliorate Memory Impairment, Brain Insulin Resistance, and Obesity,” 7/28/17, www.ScienceDaily.com ● “Ginkgo Biloba,” University of Maryland Medical Center, www.umm.edu, 6/22/15 ● “Vitamins for Energy: Does B-12 Work?” by Susan York Morris, www. Healthline.com, 7/28/16

porary research tends to focus on Ginkgo biloba extract (GBE), which appears to improve cognition, especially in young and middle-aged healthy people. Some studies indicate that GBE may improve memory in people with dementia, while other research suggests that it may be an effective treatment for those with Attention Deficit Hyperactivity Disorder (ADHD). Schisandra (Schisandra chinensis) acts as a mild stimulant for the nervous system, supporting concentration, boosting mental activity, and improving work performance. It also helps to relieve anxiety and stress, allowing for greater mental clarity. Gotu kola (Centella asiatica) works more slowly than some other natural remedies, but studies show that it has positive effects on mental function, including giving a boost to working memory.

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12/5/17 10:22 AM

Probiotic Kidstiks from American Health is the oncedaily, super-easy way to give kids the probiotics they need to support their immune health. Because Probiotic KidStiks is unflavored and blends completely into foods or beverages, kids won’t even know it’s there. Five billion multi-strains per packet.

Oscillococcinum from Boiron temporarily relieves flu-like symptoms such as body aches, headache, fever, chills, and fatigue. Oscillococcinum works best when taken at the first sign of symptoms. www.BoironUSA.com


NOW Krill & CoQ10 Softgels from NOW Foods combine two of today’s most prominent and effective nutrients to provide superior cardiovascular health in one convenient supplement.

AnxioCalm from Terry Naturally delivers a unique, clinically studied botanical that relieves occasional anxiety, stress, and nervous tension, safely and effectively— without drowsiness.



Oreganol from North American Herb & Spice is the true wild oregano oil P73, a blend of edible species of wild oregano grown on natural, mineral-rich soil and extracted without chemicals or alcohol. www.NorthAmericanHerbandSpice.com

Ridgecrest Herbals’ ClearLungs Immune combines the synergistic blend of Chinese herbs from award-winning ClearLungs Classic with herbs to support healthy immune function. www.RCHerbals.com

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.


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January 2018

12/5/17 11:41 AM

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


What is it? Sinusitis is inflammation of the air-filled cavities in the head and face. What causes it? Allergies; bacterial, viral, or fungal infections.

Lifestyle: Drink lots of water; irrigate sinuses with a neti pot or spray; get plenty of rest.

Diet: Cayenne pepper, garlic, ginger, horseradish,

onion, pineapple, pumpkin seeds, and turmeric help reduce mucus and drain sinuses. Hot tea with honey and lemon can ease congestion.

Supplements: Bromelain, vitamin C, probiotics,

Herbal therapy: Bee balm, butterbur, goldenrod,

Homeopathy: Hepar sulphuricum, Kali

horehound, oregano, nettle.


biochromicum, Mercurius, Pulsatilla, Silicea, Spigelia.

“5 Anti-inflammatory Foods That Reduce Mucus, Phlegm, and Snot” by Aylin Erman, www.OrganicAuthority.com, 4/8/14 ● “Acute and Chronic Sinusitis: Treatments and Home Remedies,” www.WebMD.com, 2/17 ● “Vitamin C Is an Essential Factor on the Anti-viral Immune Responses . . . ” by Y. Kim et al., Immune Netw, 4/13 ● “Sinusitis,” University of Maryland Medical Center, www.UMM.edu, 2/4/16 ● Body into Balance by Maria Noel Groves ($24.95, Storey, 2016)

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sports nutrition

crush your new year’s resolution 15 tips to maintain motivation

The New Year is an excellent time to recommit to a healthy lifestyle, and getting regular exercise is an important part of that equation. But the statistics are not encouraging: Fewer than half of people who make New Year’s resolutions keep them longer than six months. Every January, would-be fitness buffs flock to the gyms, but soon the initial enthusiasm fades, daily stressors reassert themselves, and making time for physical activity takes a back seat. Are you determined that this is the year you will stick to your exercise goals? Here are 15 strategies to keep motivation going long after holiday indulgences are a distant memory.

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Make It Attainable: Consult with your doctor or a personal trainer to set realistic goals. The more successful you are with your fitness program, the more you’ll want to stay with it. Get a Buddy: Rather than going it alone, consider teaming up with a friend who is also interested in getting fit. You can motivate each other, and on days when you aren’t feeling enthusiastic, knowing your buddy is expecting you at the gym or in the park can help keep you accountable. Think Outside the Gym: It isn’t necessary to work out in a gym to get fit, and you may find that other forms of activity are better suited to your preferences, budget, and schedule. Whether you try social dancing, take to the hills for a hike, begin practicing yoga with an online video, or simply get up from your desk and move around more often, thinking outside the gym can be a great way to counter the exercise doldrums. Join a Group: Look for Meetups in your area that focus on physical activity (tennis, golfing, etc.), or sign up for a membership at your local yoga studio or gym. The group atmosphere and social interaction may well be what it takes to keep you coming back. January 2018

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Schedule It: Treat your workout just as you would an important meeting on your calendar. Plan ahead and lay out your workout gear in advance to make keeping your exercise appointment easier. Mix It Up: If your exercise regime usually consists of cardio, switch things up and try weight training. Adding variety to your workouts staves off boredom and promotes overall fitness. Get Inspired: Follow social media accounts and blogs that inspire you to pursue health and fitness. Seeing the success of others will encourage you to continue on your fitness journey. Try Technology: Nifty technological tools can help you stick to your fitness goals. These apps and fitness trackers (such as the popular Fitbit) enable you to track your progress, and you can further increase your motivation by competing with friends and family to see who can take the most steps in a day. Track It: Record quantifiable measurements of your progress, such as reps completed or steps walked. One study found that exercise app users were more likely to exercise in their leisure time than those who did not track their progress. Dial in Your Diet: If your interest in fitness wanes, try adding new, healthful foods to your meals. As you eat more nutritious food (and crowd out the junk), you will be able to avoid the lethargy caused by unstable blood sugar and have more energy for your workout. Refocus on Your Why: Do you want to have more energy to play with your kids? Feel more confident in your clothes? Be able to explore the great outdoors? Whatever your goal, remembering why you made the commitment to exercise will motivate you to stay the course. Envision Your Future Self: Imagine feeling strong, lean, and comfortable in your body. Research shows that seeing continuity between your present and future self decreases procrastination and improves performance. Anticipate Setbacks: This may seem counterintuitive, but realizing that you will not achieve perfection prevents an all-ornothing mentality. Missing a few workouts doesn’t have to lead to throwing in the towel. Reassess Your Goals: Periodically take stock of your progress. As you achieve your fitness goals, set new ones. If you realize some goals were unrealistic, modify them. Shift Your Mindset: Rather than seeing exercise as something you do, start seeing it as a part of your identity: You are the kind of person who loves to exercise. This shift in mindset can take getting more exercise from a simple New Year’s resolution to a permanent part of your life. — Lili Hanft

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“Experiencing the Temporally Extended Self: Initial Support for the Role of Affective States, Vivid Mental Imagery, and Future Self-Continuity in the Prediction of Academic Procrastination” by E.C. Blouin-Hudon and T.A. Pychyl, Personality and Individual Differences, www.ScienceDirect.com, 11/15 ● “How 9 Health Experts Stick to Their Resolutions” by Locke Hughes, www.WebMD.com ● “How to Stick to Your New Year’s Resolutions—Five Tips from a Health Psychologist” by Fuschia Sirois, www.Newsweek.com, 1/20/17 ● “Making Your New Year’s Resolution Stick,” American Psychological Association, www.APA.org ● “Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers” by L. Litman et al., J Med Internet Res, 8/14/15

January 2018

12/5/17 12:33 PM


Xlear Triple Action Nasal Spray • Cleans • Moisturizes • Protects


Use the natural alternative to medicated sprays. Doctor-recommended Xlear® Triple Action Nasal Spray alleviates congestion and dryness due to colds, flu, and indoor allergies without drugs, rebound, or addiction. xlear.com

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11/16/17 4:43 PM


“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to

forward keep moving


—Martin Luther King Jr.


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January 2018

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11/28/17 4:01 PM

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