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F E B R U A RY 2017

for LIFE

discover

teas

Strengthen hair Improve circulation Heartburn strategies

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ENTER TO WIN! 2017 Heart Health Contest PAGE 12

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February 2017 vol.13 no. 2

21 8

12 heart health contest

departments 6

From the Editor’s Desk

8

Health Pulse

Black cumin oil for weight loss • Vitamin D improves breast cancer survival • Magnesium lowers blood pressure • Variety of workouts most beneficial • More

feature

Enter to win a gift basket of natural health products!

16

Herbal Healing

Warming teas for winter weather.

21

Healthy Glow

Winter hair care tips.

22

Sports Nutrition

Boost your smoothie with superfoods.

25

Everyday Remedies Treat heartburn naturally.

26

The Goods

29

Supplement Spotlight

Heart-healthy circulation boosters.

Cover: Hibiscus sabdariffa

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

www.facebook.com/RemediesRecipes

@RemediesRecipes

February 2017

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from the editor ’s desk

remedies for LIFE

Forward Thinking With one eye on the snow piles and another looking hopefully toward spring, we at remedies offer midwinter greetings. Better yet, this issue brings solutions for any seasonal doldrums you might be feeling. First step: Relax with a refreshing cup of herbal tea. Maria Noël Groves offers four calming (and tasty) options, beginning on page 16. The simple act of brewing a cup of tea is known to be therapeutic, but these teas also offer antioxidants and other healthful compounds. What better way to warm a winter day? Speaking of beverages, Jane Eklund has the scoop on superfood smoothies (page 22). By tossing some exotic (and not so exotic) items into your blender, you can seriously raise the ante on nutrition. Don’t overlook our 2017 Heart Health Contest on page 12. February is American Heart Month, so use that as inspiration to tell us about your cardiovascular goals. Two winners will receive gift baskets loaded with hearthealthy products. Keeping with the Heart Month theme, Victoria Dolby Toews takes a close look at supplements known to promote cardiovascular health (page 29). Learn why omega-3 fatty acids and vitamin D are so essential to the circulatory system, and how a South American berry can help reduce your risk of heart disease. And while it isn’t really a heart condition, heartburn can nonetheless be a real pain in the neck. Our “Everyday Remedies” feature (page 25) offers lifestyle, diet, and herbal solutions for this annoying problem. Stay warm, stay calm, and watch the calendar. Brighter days are surely around the corner.

es

ss 25)

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Rich Wallace, guest editor

Chief Content Officer and Strategist Lynn Tryba Managing Editor Donna Moxley 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 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, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 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.

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. 6

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healthpulse black cumin oil may spur weight loss

Taking black cumin oil for eight weeks helped a group of overweight women shed more pounds than those who took a placebo. Both groups were on similar weight-loss diets. The black cumin group also saw greater reductions in markers of inflammation. Obesity and inflammation are known to be linked. The women, ages 25 to 50, took one-gram capsules of black cumin oil or a placebo 30 minutes before each meal for a total of three grams daily. Those in the black cumin group lost about 6 percent of their body weight in eight weeks, while the control group lost about half as much. “Re: Black Cumin Oil Supplementation with a Low-Calorie Diet Increases Weight Loss and Reduces Markers of Inflammation” by Alexis Collins, Herb Clip, http://cms.HerbalGram.org, 11/30/16

supplements keep older minds sharp Older adults may get a brain boost from two common plant substances, according to new research. Lutein and zeaxanthin—carotenoids that provide color to certain fruits and vegetables—were found to promote cognitive functioning by enhancing “neural efficiency.” That means that participants with higher levels of the carotenoids in their blood drew on less of their brain power to complete memory-related tasks. “There’s a natural deterioration process that occurs in the brain as people age, but the brain is great at compensating for that,” explained University of Georgia researcher Cutter Lindbergh. “One way it compensates is by calling on more brain power to get a job done so it can maintain the same level of cognitive performance.” Functional magnetic resonance imaging (fMRI) was used to assess the brain activity of adults ages 65 to 86 while they attempted to recall word combinations they’d been taught earlier. Those with higher levels of lutein and zeaxanthin required less brain activity to complete the test. The carotenoids are easy to find in supplement form. They’ve been widely studied for their positive effects on vision health.

“Plant Compounds May Boost Brain Function in Older Adults, Study Says,” University of Georgia, 11/21/16 ● “Relationship of Lutein and Zeaxanthin Levels to Neurocognitive Functioning . . .” by C.A. Lindbergh et al., J Int Neuropsychol Soc, 10/25/16

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D may aid cancer survival

Long-term outcomes for breast cancer patients are significantly better in those who have the highest blood levels of vitamin D. That’s the conclusion from a 10-year study of more than 1,600 women. Women with the highest levels “had about a 30 percent better likelihood of survival than women with the lowest levels,” said lead researcher Lawrence H. Kushi, ScD. “The more we know about vitamin D, the more we understand that it may play a key role in cancer prevention and prognosis.” Vitamin D deficiency has been linked to several cancers. In addition to sun exposure and supplements, sources of the vitamin include fish oil and fortified milks and cereals. “Association of Serum Level of Vitamin D at Diagnosis with Breast Cancer Survival” by S. Yao et al., JAMA Oncol, 11/10/16 ● “Higher Vitamin D Levels Associated with Better Outcomes in Breast Cancer Survivors,” Kaiser Permanente, 11/10/16

herring roe = fish oil

Omega-3 fatty acids from herring roe oil provided comparable benefits to fish oil in a recent study. In fact, during the first 12 hours of supplementation, participants who received the herring roe oil had greater increases of EPA and DHA in their blood. After two weeks, however, the increases were about the same in both groups. The authors of the study concluded that herring roe oil “is a well-tolerated and bioavailable source” of omega 3s. “Bioavailability of Long Chain Omega-3 Polyunsaturated Fatty Acids from Phospholipid-rich Herring Oil in Men and Women . . .” by C.M. Cook et al., PLEFA, 2016

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mineral helps control blood pressure

A common mineral found in many foods appears to have a significant effect in lowering blood pressure (BP), according to a recent study. “Magnesium dilates arteries, and in doing so lowers the blood pressure,” said cardiologist Suzanne Steinbaum, DO. The researchers analyzed 34 clinical studies of magnesium supplementation, which ranged from 240 milligrams (mg) per day to 960 mg. Higher magnesium levels in the blood were associated with lower BP and better blood flow. The American Heart Association noted that adequate levels of magnesium can be obtained through a healthy diet. Whole grains, beans, nuts, and green, leafy vegetables are all rich in magnesium. “Dietary Mineral Could Be One Key to Blood Pressure Control,” www.nlm.nih.gov/ MedlinePlus, 7/12/16

did in young adults. A new study found that participants with the highest levels of omega 3s in their blood had systolic readings (the top number) that were about 4 points lower you than those with the lowest, and diastolic readings about 2 points lower. Previous studhave shown that each 2-point reduction can reduce stroke mortality by 6 percent, know? iescoronary heart disease mortality by 4 percent, and total mortality by 3 percent. Eating a diet rich in omega-3 fatty acids appears to help prevent high blood pressure

“Omega-3-rich Diets Linked to Lower Blood Pressure in Young, Healthy Adults” by Stephen Daniells, www. NutraIngredients-USA.com, 11/15/16

variety is key to exercise benefit

Getting plenty of exercise may help you live longer, and participating in a variety of exercise choices is most beneficial, according to a new study. But there’s no need to go to an extreme about it: In fact, high-level exertion may be detrimental to elderly adults. “Performing frequent and diverse exercise without high intensity in an elderly population . . . is achievable and can reduce the risk of death,” said researcher Ying Kuen Cheung, PhD. His study found that participation in several different activities contributed to better health, including the prevention of heart disease. Among the beneficial exercise options cited were walking, jogging, hiking, gardening or yard work, aerobics, cycling, tennis, golf, squash, and water sports. “Exercising the Elderly Heart: No Value in Overexertion,” www.EurekAlert.org, 10/17/16

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2017 Heart Health Contest

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✁ Many of us are occupied with matters of the heart in February, and not just because of Valentine’s Day. February also happens to be American Heart Month—a time to focus on circulatory health. So what are you doing (or hoping to do) this month and beyond to take care of your ticker? Give it some thought; it isn’t just your heart at stake. Your answer could win you a basket of these heart-healthy products in remedies’ first annual Heart Health Contest. Just fill out the entry form and tell us about your heart-healthy goals. We’ll choose two winners, who each will receive a fantastic gift basket filled with these products. Be as straightforward or as creative as you like when telling us about your plans. We regret that we will be unable to return submissions.

Best of luck!

Learn more about the products you could win! Flora Health Cardio•Essence is a liquid tonic with a gentle, gradual action. Contains hawthorn, passionflower, and hibiscus flower in blackstrap molasses and apple juice.

Clip and mail

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Share your 2017 Heart Health goals below. Your name Street address City State, ZIP Phone (with area code) Email address Name of store that gives you remedies City & state where store is located

YOUR HEART-HEALTHY GOALS FOR 2017 1

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Mail to: Heart Health Contest 2017, remedies, 149 Emerald Street, Suite O, Keene, NH 03431, or fax your entry to 603-283-0141. This information will never be shared or sold.

All entries must be postmarked no later than 2/28/17.

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. February 2017

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herbal healing

teas

sip your way to better health One of the simplest ways to infuse peace and wellness into your daily routine is to create a daily tea habit. It may not even matter what herb you steep in your brew. Researchers have found that simply holding a warm mug gives you a more generous, kind demeanor and improves your perception of others. During the chill of February, warm hands and a warm heart bring even greater comfort. Of course, the herbs themselves offer health benefits. Here are four teas to consider next time you put the kettle on. Green tea (Camellia sinensis)

We can thank the tea plant for providing the second-most popular beverage worldwide. Black, oolong, green, and white teas all come from the leaves of this plant; however, different flavors and properties develop depending on how it is grown, harvested, and processed. Green and white teas are the least processed forms of true tea, giving them slightly less caffeine, more antioxidants, and greater health benefits. Green tea boasts more scientific research than any other tea, though it’s fair to assume white tea is at least as good, if not better. Drinking green tea regularly is linked to improved cognition, weight loss, immune function, and mood, as well as decreased inflammation, blood sugar spikes, and cancer risk. Tea has a small amount of caffeine. If this interferes with sleep, makes your heart go pitter-patter, or frays your nerves, consider naturally decaffeinated green tea or very lightly brewed white tea, both of which have minute amounts of caffeine. (Or try the totally caffeine-free herbs listed below.)

Cinnamon (Cinnamomum spp)

Cinnamon bark makes a deliciously sweet sugar- and caffeine-free tea. As a health beverage, cinnamon has anti-inflammatory and antimicrobial activity, lowers blood sugar by making cells more sensitive to insulin, and is an astringent herb that tightens and tones the digestive tract in cases of diarrhea and leaky gut. If you’re making tea with plain cinnamon, seek the whole sticks or chips because the powder transforms into a mucus-like consistency (not dangerous, just unpalatable). 16

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You can simmer cinnamon for 20 minutes or let it steep for an hour or longer. Feel free to explore the different types of cinnamon available. Ceylon cinnamon (also known as true or sweet cinnamon, C. verum, and C. zeylandicum) is lighter, sweeter, less astringent, and has many fewer coumarins (beneficial phytochemicals), though it loses flavor more quickly in storage. Cassia cinnamon (the cinnamon most commonly available commercially, C. cassia and C. burmannii) performs better in lowering blood sugar and is higher in coumarins. Cinnamon is generally safe, but its blood-sugar-lowering effects are inappropriate in Type 1 diabetes and can be dangerous if used alongside diabetes medications. High or longterm doses can be constipating for some people. There are theoretical concerns that the coumarins naturally present in cinnamon could be liver toxic in therapeutic doses. No actual cases of toxicity currently exist in spite of widespread and historic use, nor has toxicity occurred in clinical studies.

Tulsi (Ocimum sanctum, syn. O. tenuiflorum)

This divine tea, also known as holy basil or sacred basil, is well known in its native India and has recently become popular in the United States. It is planted in temples around India. The leaves and flowers have adaptogenic properties, which means they help the body adapt to stress, decreasing its effects. Tulsi has calming and energizing properties, decreases

inflammation, improves cognition and mood, lowers blood sugar, boosts immune function, and balances the stress and blood sugar hormone called cortisol. It blends particularly well with green tea. Steep the herb for five minutes or as long as you like. Gardeners will appreciate that tulsi is easy to grow and harvest as homegrown tea; the kapoor variety, as well as unnamed “sacred basil” seeds sold in the United States, generally produce the greatest yield. Tulsi appears to be extremely safe.

Hibiscus (Hibiscus sabdariffa)

If you’ve tasted any red or fruity tea blend, you’ve probably sipped hibiscus. Also known as roselle and “rosa de Jamaica,” hibiscus comes from Mexico, the Caribbean, and Central America. Sipped cold and sweetened, it helps keep you cool on a hot day and tastes a bit like Kool-Aid. Unsweetened, it more closely resembles pure, tart cranberry juice. Even though hibiscus is made with the flower calyx of the plant, it provides more fruit flavor and color than almost any dried fruit, and it contains anthocyanin and bioflavonoid compounds similar to berries. Recent research has uncovered impressive benefits of this blood-red tea: It performs as well as several hypertension medications and also helps lower cholesterol and blood sugar. Like cranberry juice, it may also help prevent urinary

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tract infections. I find it very soothing for sore throats, sipped hot with plenty of honey. And it’s incredibly delicious! Hibiscus is also quite safe. Like lemon water, the tart-tasting acids in hibiscus can be cumulatively corrosive to tooth enamel, so be sure to rinse or brush after you drink. Lastly, the source of your tea matters. Organic tea will contain fewer pesticides and other synthetic farming agents while having a better impact on the environment. Several popular tea brands have been under scrutiny for potentially containing illegal levels of pesticides. For tea coming from far away, seek fairtrade options, which ensure that the people who grew your tea (often in developing countries) are treated and paid well. Many herbal teas are now available from local farms that use organic methods and put good vibes into your tea. Good vibes matter: In one study, tea drinkers who drank tea “treated” with good intentions from Buddhist monks had greater mood benefits than those who drank tea made from the same exact ingredients but without the “treatment.” —Maria Noël Groves, RH (AHG) Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

“Beneficial Effects of Green Tea—A Review” by C. Cabrera et al., Journal of the American College of Nutrition, 2006 ● “Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Metaanalysis” by R.W. Allen et al., Annals of Family Medicine, 9–10/13 ● “Daily Consumption of an Aqueous Green Tea Extract Supplement Does Not Impair Liver Function . . . ” by J. Frank et al., J Nutr, 2009 ● “Effect of Hibiscus sabdariffa on Blood Pressure and Electrolyte Profile of Mild to Moderate Hypertensive Nigerians” by D.C. Nwachukwu et al., Niger J Clin Pract, 11–12/15 ● “Effect of Sour Tea (Hibiscus sabdariffa L.) on Arterial Hypertension: A Systematic Review and Meta-analysis of Randomized Controlled Trials” by C. Serban et al., J Hypertens, 6/15 ● “Effectiveness and Tolerability of a Standardized Extract from Hibiscus sabdariffa in Patients with Mild to Moderate Hypertension” by A. Herrera-Arellano et al., Phytomedicine, 7/04 ● “Effects of Aqueous Extract of Hibiscus sabdariffa on the Renin-Angiotensin-Aldosterone System of Nigerians with Mild to Moderate Essential Hypertension . . . ” by D.C. Nwachukwu et al., Indian J Pharmacol, 9–10/15 ● “Experiencing Physical Warmth Promotes Interpersonal Warmth” by L.E. Williams and J.A. Bargh, Science, 10/24/08 ● “Hepatotoxicity from Green Tea: A Review of the Literature and Two Unpublished Cases” by G. Mazzanti et al., Eur J Clin Pharmacol, 2009 ● “Metaphysics of the Tea Ceremony: A Randomized Trial Investigating the Roles of Intention and Belief on Mood While Drinking Tea” by Y.J. Shiah and D. Radin, Explore (NY), 11–12/13 ● “Pesticide Traces in Some Tea Exceed Allowable Limits” by Megan Griffith-Greene, www.CBC. ca, 3/8/14 ● “Tea and Its Consumption: Benefits and Risks” by K. Hayat et al., Crit Rev Food Sci Nutr, 2015 ● “Tea Fact Sheet,” Tea Association of the U.S.A. Inc., www.TeaUSA.com ● “Tulsi—Ocimum sanctum: A Herb for All Reasons” by M.M. Cohen, J Ayurveda Integr Med, 10–12/14

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healthy glow

love your locks boost hair health Who doesn’t want lush, thick hair? For those with weak, thinning strands this might seem like an impossible dream. But research shows that many of the measures we take to ensure our overall health also help keep our hair looking its best. Vitamins A well-balanced diet is the key to overall health, and helps maintain hair too. Aim to get the daily requirements of these essential vitamins: A, B complex, C, D, E, and K. Vitamin D appears to be strongly linked to hair growth, and experts recommend a daily intake of 600 IU for most adults. Also referred to as vitamin B7, biotin is especially beneficial for hair. Biotin is water soluble, so it cannot be stored in the body. While rare, biotin deficiencies can cause hair loss, and those taking long-term antibiotics or antiseizure medications are particularly at risk. Supplemental biotin is available on its own or in balanced multivitamins.

Healthy Fats Essential fatty acids can help boost hair health. A 2015 study of women with hair loss found that women taking a supplement containing omega 3s for six months experienced a significant reduction in hair loss, as well as improvement in hair thickness and density. Along with fatty acids, the supplements in the study also contained black currant oil, vitamins C and E, and lycopene. Omega-3 fatty acids are readily available in supplement form—the dose in the study contained 460 milligrams each of omega 3s and black currant oil.

Herbs When choosing hair care products, be sure to check the ingredients for helpful herbs like yucca (Yucca schidigera), used for foaming and purifying in mild shampoos and soaps instead of nasty chemicals. Sage oil (Salvia officinalis) is helpful for sensitive scalps and dandruff. Look for sage oil along with rosemary (Rosmarinus officinalis), which also promotes a healthy scalp. Protect and repair hair with conditioners containing wheat protein (Triticum vulgare) that coat damaged strands. Control coarse or curly hair with conditioners containing burdock (Arctium lappa). — Jane Stoddard

“Biotin” by Linus Pauling Institute, lpi.OregonState.edu, 2014 ● “Effect of a Nutritional Supplement on Hair Loss in Women” by C. Le Floc’h et al., J Cosmet Dermatol, 3/15 ● “Can I Use Vitamins for Hair Growth?” by Zohra Ashpari, www.Healthline.com

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superfood your smoothie!

sports nutrition

What’s so great about smoothies? Well, besides the fact that they’re easy to make, nutritious, and seriously tasty, you can add pretty much anything you’d like to them. If your goal is to support an active lifestyle, a good bet is including superfoods in the mix. Toss in some of these extra-nutritious items and you’re supersizing your smoothies’ nutritional power. The basics

The add-ins

Start by putting two cups of a liquid base into your blender. You can opt for dairy, like milk or yogurt; for a dairy alternative, like almond, soy, or coconut milk; or for fruit juice. To up the protein, add a spoonful of almond butter, a half cup of oats, a half cup of avocado, two ounces of tofu, or a spoonful of protein powder. Next, add three-quarters of a cup of fruit and/ or vegetables. Bananas and berries are great, as are mangoes, peaches, and melons. Frozen fruit works well in a smoothie, and has the benefit of chilling your drink without added ice. Try adding vegetables to the mix, or substituting vegetables for fruit. Spinach, kale, carrots, and tomatoes are good for starters.

Ready to add that superfood boost? Toss in one or more of these highly nutritious edibles: ■

■ ■

Açaí: This South-American berry is packed with antioxidants and contains heart-healthy oleic acid. Cacao: The powder from the seeds that brings us chocolate contains flavanols, which are beneficial to the circulatory system. Chia: These crunchy, nutty seeds are filled with omega 3s, fiber, and calcium. Hemp seeds: Marijuana’s nonpsychotropic cousin is rich in protein and amino acids, and is a good source of magnesium and potassium. Seaweed: The ocean’s green leafy vegetables contain omega 3s plus minerals including calcium, magnesium, iron, potassium, iodine, and zinc.

Supergreens: Spirulina, chlorella, wheatgrass, barley grass, and other “supergreens” are high in protein and antioxidants. Or add your own favorite superfood. Ready, get set, blend! — Jane Eklund ■

“10 Yummy Ways to Add More Protein to Your Smoothies” by K. Aleisha Fetters, www. WomensHealthMag.com, 2/14/14 ● “11 Superfoods You Should Know About” by Shirley Fan, www.RealSimple.com ● “From Whey Protein to Spirulina: Are Superfood Powders Set to Be as Popular as the Paleo Diet?” by Charlotte Sinclair, The Telegraph, 9/14/14 ● “How to Make the Perfect Smoothie” by Cassie Best, www.BBCGoodFood.com

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get over it already...

recover faster ÂŽ with Umcka

Get better faster with Umcka ColdCareÂŽ, the homeopathic medicine clinically proven to shorten the duration and reduce the severity of coughs, colds and sore throats.

Available in a variety of forms including syrups, tablets, hot drinks, drops and fast acting powders. For more info visit umcka.com

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

heartburn

What is it? That burning pain behind the breastbone, often accompanied by a bitter or sour taste. It usually develops after eating—especially overeating or indulging in certain foods. What causes it? Stomach contents back up into the esophagus. Triggers include spicy foods, citrus fruits, onions, alcohol, caffeinated drinks, tomatoes, fatty foods. Going to bed with a full stomach is another risk factor, as is slow digestion.

Lifestyle: Eat slowly; maintain a healthy weight;

de-stress with gentle exercise instead of alcohol or tobacco; drink herbal teas; avoid tight-fitting clothing.

Diet: Choose low-acid fruits and vegetables such as

Herbal therapy: Chamomile is effective for

Homeopathy: Nux vomica is a go-to homeopathic

Supplements: Plant-based enzymes are effective

broccoli, asparagus, celery, bananas, and melons; wholegrain foods including breads, oatmeal, brown rice, and couscous; lean poultry and meats (not fried); potatoes and other root vegetables; and grilled, poached, or baked fish.

treatment for digestive disorders, including heartburn. Arsenicum album, Phosphorus, and Pulsatilla may also ease heartburn pain.

soothing the digestive tract; try it in tea or a tincture. Also consider devil’s claw and gentian root.

for heartburn (more than animal-based options), according to integrative medicine expert Jacob Teitelbaum, MD. He also recommends sea buckthorn oil and herbal licorice.

“Five Best Homeopathic Remedies for the Treatment of Heartburn . . .” by J.B. Bardot, www.NaturalNews.com, 11/22/12 ● “Foods That Fight Heartburn” by R. Morgan Griffin; “Lifestyle Changes to Manage Heartburn,” www.WebMD.com ● “Heartburn” by Mayo Clinic Staff, www.MayoClinic.org, 8/7/14 ● “Heartburn Symptoms,” http://my.ClevelandClinic.org, 5/22/15 ● Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008)

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the goods don’t miss these products!

Respiratory Care Probiotic from NOW Foods features two probiotic strains shown to support a balanced immune response to seasonal respiratory challenges, and to support an active lifestyle. 888-669-3663 www.NOWFoods.com

Wakunaga of America’s Kyolic Blood Sugar Balance contains aged garlic extract, salacia, bitter melon, chromium picolinate, and niacin to support healthy blood sugar levels, weight control, and cardiovascular health. www.Kyolic.com

Mushroom Wisdom’s Maitake D-Fraction Pro 4X EZ Spray is a full-strength, easy-to-use, fast-acting spray, grounded in immune support research. www.MushroomWisdom.com

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

Phenom Young Athlete from Phenom Nutrition is the first 100 percent natural, nutritionally correct protein powder for kids. www.PhenomNutrition.net

Thyroid Thrive from Ridgecrest Herbals is an herbal nutritional formula designed to nourish and support the thyroid gland and improve overall feelings of thyroid wellness. 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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Visit Xlear.com/recipes for recipes or to find a retailer

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EVERY

Body

NEEDS OMEGA-3s Based on SPINS Scan Data

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supplement spotlight

circulation matters protecting your heart and blood vessels, naturally Heart disease stubbornly remains the number one cause of death worldwide. With prevention in mind, a diet, lifestyle, and supplement regimen that promotes a healthy cardiovascular system makes a lot of sense. Consider the following three heart-healthy supplements.

Omega 3s

Why: Omega-3 fatty acids from fish benefit the heart and blood vessels in many ways, including lowering blood fats such as triglycerides, putting the brakes on atherosclerosis, and lowering blood pressure. Although nutrition experts recommend at least two servings of fish rich in omega 3s each week, most Americans fall short. Omega-3 supplements can fill in the gap. How much? Experts, including the American Heart Association, recommend adults consume 500 milligrams (mg) per day of the omega 3s EPA and DHA. For those who have heart disease, double this amount is a good idea—that is, 1,000 mg daily of EPA/DHA.

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consider this

Vitamin D

Why: Vitamin D garners the most attention for working hand in hand with calcium for strong bones, but this fat-soluble vitamin also plays an important role in the cardiovascular system. Everything from blood pressure, risk of heart attack, and heart failure to atrial fibrillation can be influenced by vitamin D. When the vitamin D status of large groups of people is tracked over time, vitamin D deficiency is shown to increase the risk of cardiovascular diseases. While a deficiency appears to introduce heart risks, the research has yet to document a clear protective benefit from supplementation. However, considering the other benefits of vitamin D—in terms of bone health, mood, and immunity—ensuring adequate vitamin D intake seems a prudent choice. How much? The Vitamin D Council recommends up to 5,000 IU daily of vitamin D for adults (through a combination of sun exposure, foods, and supplements).

Salus Red Beet Crystals are obtained from the juice of freshly pressed, certified organic beets. Salus Red Beet Crystals blend well with fruit smoothies, shakes, and fruit juices. Wakunaga of America Kyolic Formula 109 is a unique formula containing Aged Garlic Extract, Nattokinase (NSK-SD) and Suntheanine providing a safe and natural approach for healthy blood pressure support.

Ultimate Omega + CoQ10 from Nordic Naturals provides EPA and DHA with the added heart health benefits of CoQ10 to promote healthy blood vessels and circulation.

Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

Açaí

Why: Açaí (pronounced ah-sah-EE) berries have a long track record, going back thousands of years, of being used as medicine and food by Amazonian tribal people. This superfruit contains high levels of a type of antioxidant known as anthocyanins, which can help protect the body from the damaging effects of free radicals. Late-breaking research of açaí finds that daily consumption improves blood vessel health and lessens the risk of heart disease. This açaí-related heart protection was particularly intriguing, since it was seen in overweight adults eating a fatty diet. How much? Take supplements of açaí containing about 700 mg total phenols (the amount used in this study). —Victoria Dolby Toews, MPH

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“2010 Dietary Guidelines,” 1/23/09; “Fish and Omega-3 Fatty Acids,” 10/6/16, American Heart Association, www. heart.org ● “Cardiovascular Benefits of Açaí Polyphenols in Volunteers at Risk of Metabolic Syndrome (AF1),” University of Reading, www.ClinicalTrials.gov, 5/27/16 ● “Consumption of a Flavonoid-Rich Açaí Meal Is Associated with Acute Improvements in Vascular Function and a Reduction in Total Oxidative Status in Healthy Overweight Men” by R.M. Alqurashi et al., Am J Clin Nutr, 9/28/16 ● “How Do I Get the Vitamin D My Body Needs?” www.VitaminDCouncil.org ● “US Adults Are Not Meeting Recommended Levels for Fish and Omega-3 Fatty Acid Intake: Results of an Analysis Using Observational Data from NHANES 2003-2008” by Y. Papanikolaou et al., Nutrition Journal, 2014 ● “Vitamin D and Cardiovascular Disease Prevention” by S. Pilz et al., Nat Rev Cardiol, 7/16 ● “Vitamin D and Its Effects on Cardiovascular Diseases: A Comprehensive Review” by N. Pérez-Hernández et al., Korean J Intern Med, 11/16

February 2017

1/3/17 12:49 PM


SPRING FORWARD. INTO YOUR PILLOW.

SEASONS CHANGE. SLEEP SCHEDULES SHOULDN’T. Natrol® Melatonin, the #1 selling Melatonin brand in America,* helps minimize disruptions to your sleep routine like Daylight Saving. It’s the 100% drug-free way to fall asleep faster and stay asleep longer, so you wake up refreshed and ready to take on whatever life throws your way, even an antiquated time change.† Go ahead, own your health with Natrol.

natrol.com *Nielsen xAOC, 52 weeks ending 12/3/16. natrol.com †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©2017 Natrol LLC.

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Kyolic 109 is a unique formula designed to support healthy blood pressure levels ™ ® and overall heart health with proven ingredients: Kyolic Aged Garlic Extract , ® Nattokinase and the relaxation amino acid L-theanine (Suntheanine ).* With over 750 scientific studies, Kyolic is the most researched garlic supplement on the market. Clinical studies have shown that Aged Garlic Extract supports healthy blood pressure and circulation, reduces oxidative stress, and promotes overall cardiovascular health.* Nattokinase is a potent enzyme from a traditional Japanese food called Natto. Studies show that Nattokinase can help maintain healthy blood flow, circulation and blood vessel function.* Suntheanine is a patented brand of L-theanine, an amino acid found naturally in green tea. Several studies have shown that Suntheanine reduces stress, promotes mental calmness & encourages relaxation.

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